Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending May 6, 2019:

	activity	#	time	miles		km		+m
	orienteering - General	5	4:24:38	24.27	(10:54)	39.06	(6:47)	855
	running	11	4:23:49	30.28	(8:43)	48.73	(5:25)	365
	Strength	2	55:00
	Total	14	9:43:27	54.55		87.79		1220
averages - sleep:7.2

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Monday May 6, 2019 #

7 PM

running 49:23 [1] 9.01 km (5:29 / km) +134m 5:06 / km
shoes: Salomon Speedcross 4

Run after physio, just tried to run as slow as possible. There’ll be two days without anything too hard so my cough should hopefully get better.

C • Slow runs 10

8 PM

Strength 10:00 [1]

Easy strength (and rolling) post run

Sunday May 5, 2019 #

11 AM

running warm up/down 25:00 [1] 4.0 km (6:15 / km) +10m 6:10 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering - General race 49:29 [4] 9.2 km (5:23 / km) +85m 5:08 / km
shoes: IceBug Acceleritas 4 RB9X

Some small mistakes but nothing huge. After 11 I crashed a bit and wasn't running too fast after that. I also got a nail stuck in my shoe going to 17, so after pulling it out I decided it was likely dumb to just leave it there for someone else to step on, so I carried it the last few legs.

12 PM

running warm up/down 5:40 [1] 0.95 km (5:58 / km)
shoes: IceBug Acceleritas 4 RB9X

Long Advanced - Splits

Saturday May 4, 2019 #

12 PM

running warm up/down 23:00 [1] 3.6 km (6:23 / km)

orienteering - General 14:11 [4] 3.67 km (3:52 / km)

First sprint course

orienteering - General 16:58 [4] 3.89 km (4:22 / km)

Divided sprint course into two halfs and gave myself 2 mins (?) rest in the middle

....writing this 3 months later so not completely sure

1 PM

running warm up/down 3:05 [1] 0.53 km (5:49 / km)

running 26:00 [1] 5.09 km (5:06 / km) +12m 5:03 / km

To jeff’s house with my bag. Feeling pretty tired, a struggle to keep running

4 PM

running warm up/down 13:00 [1] 2.15 km (6:03 / km) +60m 5:18 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering - General 59:00 [2] 8.0 km (7:23 / km) +245m 6:24 / km
shoes: IceBug Acceleritas 4 RB9X

4 or 5 downhill orienteering intervals. Tired so taken at an easier pace

5 PM

running warm up/down 2:00 [1] 0.35 km (5:43 / km)
shoes: IceBug Acceleritas 4 RB9X

Friday May 3, 2019 #

Note
slept:7.0

11 AM

running warm up/down 20:00 [1] 2.6 km (7:42 / km)
shoes: IceBug Acceleritas 4 RB9X

Forgot my watch so just guessed at distances run and took the length of the corridor.

Half of the run to the start was through terrain, then a few exercises, and a bit of a cool down jog

orienteering - General 50:00 [3] 7.0 km (7:09 / km) +225m 6:09 / km
shoes: IceBug Acceleritas 4 RB9X

Longer mock middle distance

2 PM

orienteering - General 1:15:00 [2] 7.3 km (10:16 / km) +300m 8:31 / km
shoes: IceBug Acceleritas 4 RB9X

Corridor

Thursday May 2, 2019 #

Note
slept:7.5

Started work at 7 and took a bus from work to aldershot, to eventually take a train to Ottawa. Arrived at 11 so not much time to fit anything in

Wednesday May 1, 2019 #

Note
slept:6.5

7 PM

running 21:00 [1] 4.08 km (5:09 / km) +11m 5:05 / km

Meant on doing 7x1200m at the track but as I got there I saw it/ the football field was in use. More importantly, I had to turn around to deal with an upset stomach at home.

running 5:14 [1] 1.0 km (5:14 / km)

Easy kilometre post doing my business.

running 31:50 [3] 8.0 km (3:59 / km) +44m 3:52 / km

Chill 8k

running 2:11 [1] 0.33 km (6:37 / km)

Run/woddle back to the house. Tough work getting back to the house in time, I had to take a few pauses to let everything settle before pushing on. Luckily, I made it.

Had planned to do 10x 30s on , 30s off after the 8k but not feeling it.

Tuesday Apr 30, 2019 #

Note
slept:7.75

8 PM

running 19:16 [1] 3.65 km (5:17 / km) +38m 5:01 / km

9 PM

Strength 45:00 [2]

10 PM

running 17:10 [1] 3.39 km (5:04 / km) +56m 4:41 / km

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