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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Apr 14:

activity # timemileskm+m
  running10 5:56:18 46.38(7:41) 74.64(4:46) 911
  orienteering3 2:25:52 13.4(10:53) 21.56(6:46) 494
  cycling1 1:15:00 19.31(15.4/h) 31.08(24.9/h) 231
  Strength3 50:00
  spinning1 15:00
  Total17 10:42:10 79.09 127.28 1636
averages - weight:81.7kg

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MoTuWeThFrSaSu

Sunday Apr 14 #

5 PM

running 18:00 [1] 3.4 km (5:18 / km) +65m 4:50 / km
shoes: Salomon Speedcross 4

running tempo 36:30 [3] 10.1 km (3:37 / km) +75m 3:29 / km
shoes: Salomon Speedcross 4

10k tempo on the rail trail. I had planned on running some hilly longer intervals, but as I started running the tendon that is really inflamed wasn't feeling up to it so I switched them out. Kept about a 3:45 pace up the rail trail, and 3:35 down, speeding up the last couple kms.

Both of my tibialis anterior's have been inflamed for quite a while now, as in I can't remember when they weren't inflamed. I must say they have gotten quite big now, after showing my legs/feet to the physio last Monday, he asked the secretary if she wanted to see an inflamed tibialis anterior. Anyway, hills and rougher footing isn't the greatest for it, but being an orienteerer I'll just lower my mileage until my tendon starts to die down.
6 PM

running warm up/down 13:07 [1] 2.46 km (5:20 / km) +45m 4:53 / km
shoes: Salomon Speedcross 4

running 5:00 [3] 1.0 km (5:00 / km)
shoes: Salomon Speedcross 4

5 strides

Saturday Apr 13 #

10 AM

orienteering 1:10:00 [2] 10.01 km (7:00 / km) +232m 6:16 / km

12 PM

orienteering 45:00 [2] 6.47 km (6:57 / km) +146m 6:15 / km

4 PM

spinning 15:00 [1]

5 PM

Strength 30:00 [2]

Friday Apr 12 #

11 AM

running 1:52:00 [2] 22.67 km (4:56 / km) +354m 4:35 / km

10 PM

Strength 10:00 [2]

Thursday Apr 11 #

6 PM

running 15:00 [1] 2.68 km (5:36 / km) +44m 5:10 / km

7 PM

orienteering 30:52 [3] 5.08 km (6:05 / km) +116m 5:27 / km

running warm up/down 8:42 [1] 1.57 km (5:32 / km) +24m 5:09 / km

Wednesday Apr 10 #

12 PM

running warm up/down 25:00 [1] 4.38 km (5:42 / km) +64m 5:19 / km

1 PM

running intervals 39:00 [4] 9.72 km (4:01 / km) +61m 3:53 / km

7x4 mins with 1:30 rest. Meant to do on the road, but toes and feet weren’t feeling the pounding of concrete so switched to the rail trail.

Ran 4 up the rail trail and 3 down. 3:25 pace the first 3 and slowed down to about 3:30 the 4th. Legs were struggling to move fast on the downhill so gave myself 2 minutes rest after the 5th to make the last 2 count. Kept those around 3:12-3:13 km pace.

running warm up/down 17:29 [1] 3.45 km (5:04 / km) +20m 4:55 / km

Tuesday Apr 9 #

6 PM

cycling 1:15:00 [2] 31.08 km (24.9 kph) +231m

7 PM

running 18:30 [1] 3.71 km (4:59 / km) +38m 4:45 / km

11 PM

Strength 10:00 [1]

Monday Apr 8 #

7 AM

Note
weight:81.7kg

5 PM

running 42:00 [2] 8.0 km (5:15 / km) +121m 4:53 / km

easy run
6 PM

running 6:00 [3] 1.5 km (4:00 / km)

5 strides

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