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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Apr 21:

activity # timemileskm+m
  running9 5:55:39 40.85 65.74 874
  orienteering3 2:21:00 12.38(11:23) 19.92(7:05) 484
  Strength3 50:00
  cycling1 15:00
  Total14 9:21:39 53.23 85.66 1358

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Sunday Apr 21 #

10 AM

running long 2:01:00 [2] 22.88 km (5:17 / km) +407m 4:51 / km

Long run from my dads house, so about 5km on roads or through parks running to the valley. Just tried to take little quick strides up steeper hills and down them.

Saturday Apr 20 #

10 PM

Strength 5:00 [1]
(rest day)

Some ankle and calf exercises before the stretching, and in turn before bed.

Ended up abandoning the 3hr ride and gym and just did nothing today.

Friday Apr 19 #

10 AM

orienteering 45:00 [1] 6.5 km (6:55 / km) +150m 6:12 / km

Putting flags out for raid the rib. Forgot my watch at home so I'll take a guess at the distance
11 AM

orienteering 50:00 [2] 6.5 km (7:42 / km) +150m 6:54 / km

Just drew a line on the map and did a few controls going across a blanked out portion of the map.
It was really muddy before it started raining and combined with my terrible shoes, I spent a minute a few times struggling to climb the sides of steep reantrants and repeatedly sliding back down. Luckily, I'll be back in proper o-shoes soon.

Thursday Apr 18 #

Note

I don't understand training. I feel like I was almost faster a year ago, towards the end of my stay in Denmark where I was only running 60-70km a week
11 AM

running warm up/down 25:00 [1] 4.0 km (6:15 / km) +50m 5:53 / km
shoes: Salomon Speedcross 4

running intervals 35:45 [3] 7.03 km (5:05 / km) +201m 4:27 / km
shoes: Salomon Speedcross 4

Meant to do this hilly loop I had done a while back 6 times with 2 minutes rest each time. The loop usually takes about 9:30 and most of the trails were complete mud today so quite tough going.

Legs were tired starting, but I started conservatively and ran the first fine, slowed down a bit on the next, and then on the third I felt like I was hardly running. My hamstrings were sore and my legs just wouldn't move so called it there.

The last 3 days have been pretty easy so I'm not too sure what happened there. My legs didn't feel sore after working out yesterday, but it's really the only thing it can be. My legs are usually fine working out before running, but should I avoid going to the gym before more physical orienteering/running sessions?
12 PM

running warm up/down 17:42 [1] 3.48 km (5:05 / km) +38m 4:49 / km
shoes: Salomon Speedcross 4

7 PM

running 6:00 [1] 0.95 km (6:19 / km) +15m 5:51 / km

5 minutes running and a few exercises to loosen the ankle

orienteering 46:00 [2] 6.92 km (6:39 / km) +184m 5:52 / km

Orienteering exercise with some longer legs and making sure to have a full plan leaving control. Also focused on having precision during the middle parts of the leg, keeping on line I want to be running

Wednesday Apr 17 #

1 PM

cycling 15:00 [1]

Went to go for 90 minutes on my mountain bike, but the front derailor (...I didn’t spell it right but oh well) was falling off.

I’ll just keep it easy tonight, go to the gym, and add the ride in later this week
7 PM

running 17:30 [1]

Strength 30:00 [2]

10 deadlifts at 135, 2x (10 @ 155), 2x (10 @ 175), 10 @ 185

Then I attempted to do pull ups with noah and core in between

Tuesday Apr 16 #

10 AM

running warm up/down 25:00 [1] 4.43 km (5:39 / km) +18m 5:32 / km

Note for races, good warm-up takes about 31 minutes
11 AM

running intervals 42:42 [4] 10.63 km (4:01 / km)

9x1000m keeping them all about or under 3:15 min/km.

Legs were getting quite tired after the 4th, so opted to only do the 9. Then strangely my legs felt good running the final interval, so I'm a bit disappointed I didn't do the 10th
12 PM

running warm up/down 11:00 [1] 2.25 km (4:53 / km)

10 PM

Strength 15:00 [2]

Monday Apr 15 #

5 PM

running 54:00 [2] 10.09 km (5:21 / km) +145m 5:00 / km
shoes: Salomon Speedcross 4

Easy run in the Dundas Valley

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