Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending May 25, 2019:

activity	#	time	miles		km		+m
running	9	5:53:15	42.91	(8:14)	69.06	(5:07)	973
orienteering - General	1	39:31	3.99	(9:54)	6.42	(6:09)	94
Strength	2	35:00
Total	12	7:07:46	46.9		75.48		1067

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Saturday May 25, 2019 #

Note

I wouldn't be running for at least a week, so if I feel good I'll do the 5k trial on Friday. There is also a good chance I take off today, which depends on how good my knee feels cycling, or how ambitious I am to brave a thunderstorm.

Mileage has been really low the past 5-6 weeks, so annoying to injure myself now. I imagine work must have contributed to it. I can sometimes feel my left knee, after a long day at work.

C • I don't think mileage has b... 7

Friday May 24, 2019 #

Note

I'm making a mock middle race in the Dundas Valley tomorrow, my knees not feeling too good so I won't run it, which means I'll actually put tape out.

Graeme will run it, but if anyone else wants to join, it'll start from where the bruce trail connects with Govenors road. The forest is a bit scrappier, but its tough to run anywhere else with the Sulphur springs relay on.

C • I want to... 3

10 AM

running 4:00 [1] 0.75 km (5:20 / km)

Turned around after a couple minutes to stretch, roll out my knee in a hope it would feel a little better. Also took my tights off in place of shorts

11 AM

running warm up/down 20:00 [1] 3.8 km (5:16 / km) +11m 5:11 / km

running intervals 41:12 [3] 10.4 km (3:58 / km) +50m 3:52 / km

Had meant to do 7x8min, but felt terrible, knee was hurting, and started to cramp up on the 4th. I had decided to do an extra 4 minutes after the 4th interval, but abandoned that 1:12 in.

12 PM

running warm up/down 13:00 [1] 2.22 km (5:51 / km) +27m 5:31 / km

Loosening up my knee, after it seized up in the few minutes of walking following the intervals

11 PM

Strength 10:00 [1]

Lazy, finally got around to doing strength later. So just did some leg exercises

Thursday May 23, 2019 #

6 PM

running warm up/down 13:00 [1] 2.25 km (5:47 / km) +30m 5:25 / km

7 PM

orienteering - General 39:31 [2] 6.42 km (6:09 / km) +94m 5:44 / km

Wednesday May 22, 2019 #

5 PM

running long 1:43:30 [2] 18.95 km (5:28 / km) +515m 4:49 / km

Long run after work, only had time for an hour forty-five though

Tuesday May 21, 2019 #

4 PM

running warm up/down 25:00 [1] 3.9 km (6:25 / km) +45m 6:04 / km

biked to mcmaster after work to run there before heading home.

5 PM

running intervals 40:00 [4] 8.9 km (4:30 / km) +50m 4:22 / km

8 princess point loops starting every 5.

Started off fast, running them in 3:13 twice and 3:15, but my legs were not feeling good so opted to run the next two slower about 3:30, and push on the last 3.

running warm up/down 16:00 [1] 2.65 km (6:02 / km) +45m 5:34 / km

Monday May 20, 2019 #

1 PM

running 20:00 [1] 4.0 km (5:00 / km) +12m 4:56 / km

10 PM

Strength 25:00 [1]

Wanted to ride, but by the time I had a bike, it was getting dark and had no lights

Sunday May 19, 2019 #

1 PM

running warm up/down 25:00 [1] 4.5 km (5:33 / km) +75m 5:08 / km

Started pouring rain 10 minutes in

running intervals 4:00 [5] 1.05 km (3:49 / km) +10m 3:38 / km

Meant to do 8x2 min with jogging rest however the pain in my knee continued as I was starting the 2nd interval so just called it quits and decided to run back.

I think I must have fallen or twisted it somehow orienteering yesterday, since I felt nothing during the run but a couple hours after I had started to feel it. It was alright to jog, but my knee wasn't liking running fast or downhills so I'll just go for a ride tomorrow and hopefully good to run some intervals on tuesday.

running 28:33 [1] 5.69 km (5:01 / km) +103m 4:36 / km

I was just running out and back on a side road being at a cottage, so longer jog back

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