Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Sep 15, 2019:

activity	#	time	miles		km		+m
running	12	7:05:12	49.7	(8:33)	79.98	(5:19)	989
orienteering - General	4	2:44:19	15.4	(10:40)	24.79	(6:38)	403
Strength	2	38:00
cycling	1	25:00
Total	13	10:52:31	65.1		104.77		1392

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Sunday Sep 15, 2019 #

Note

TH, F!

9 AM

running warm up/down 15:00 [1] 2.31 km (6:30 / km) +35m 6:02 / km
shoes: Icebug Acceleritas 7

Depressing weather so jogging over to the toilets and a quick warm up.

Slowly getting more use to shitting in a bucket, as you’re staring into the eyes of another man, taking a dump a meter in front of you.

C • Seems like you're surrounde... 2

10 AM

orienteering - General 1:02:14 [4] 9.23 km (6:45 / km) +176m 6:09 / km
shoes: Icebug Acceleritas 7

Legs feeling a bit slow, but decent enough orienteering.

Pretty poor start. On the first leg, I had the general idea to just go straight through everything (which was maybe a little dumb), just I wasn't thinking about what to look for and had no precision. I haven't really figured out what all the vegetation on the map, actually looks like in the terrain yet, so definitely not helping matters.

From there on only small mistakes, so quite clean, and I definitely improved as the course went on. Frustrated at 7, where I'd meant to go straight and just had a really sloppy bearing leaving the control, ending up at the marsh to the left. So after the 30s hestitation figuring out what I'd done, I was saved from my likely slower route choice, but I need to work on precision on longer legs.

https://imgur.com/gallery/Z1QS0fV
There's also livelox, https://www.livelox.com/Viewer/OK-Gisle/H21?classI... , but pretty useless since the whole course has been shifted to the south west so none of the controls are in the right spot.

C • 'precision' 3

Strength 8:00 [1]

Some core and push ups

Foot sore from twisting it or something orienteering today so just skipped the calf raises

11 AM

running warm up/down 5:55 [1] 1.04 km (5:41 / km) +7m 5:30 / km
shoes: Icebug Acceleritas 7

Saturday Sep 14, 2019 #

11 AM

running warm up/down 17:00 [1] 3.22 km (5:17 / km) +50m 4:54 / km
shoes: Icebug Acceleritas 7

orienteering - General 40:00 [2] 4.63 km (8:38 / km) +90m 7:52 / km
shoes: Icebug Acceleritas 7

running 12:56 [2] 2.83 km (4:34 / km)
shoes: Icebug Acceleritas 7

Friday Sep 13, 2019 #

10 AM

running long 2:05:15 [2] 23.95 km (5:14 / km) +318m 4:54 / km
shoes: Salomon Speedcross 4

Long run, with some Forest and single/deer track portions.

Head feeling a bit woozy at the end, might start bringing a little bit of water with me on long runs. If you drink water in races, might make sense to drink a bit while training anyway.

7 PM

Note

Thought about doing a bit of core or strength, but who willingly wants to do core on there birthday

Thursday Sep 12, 2019 #

8 AM

running 31:05 [2] 6.07 km (5:07 / km) +69m 4:51 / km
shoes: Salomon Speedcross 4

Easy morning shakeout jog

6 PM

running warm up/down 10:15 [1] 2.0 km (5:08 / km) +25m 4:49 / km
shoes: Icebug Acceleritas 7

orienteering - General 33:30 [3] 5.48 km (6:07 / km) +81m 5:42 / km
shoes: Icebug Acceleritas 7

Took the training at relaxed pace. 1 leg up a hill with SI timing and the finish sprint was also timed to ran those hard. Direction a bit off on the first leg so couldn't win it, but I took my revenge on the finish split.

Bearings were all over the place today, it also didn't help there were no north lines, but bad considering that

https://imgur.com/gallery/16Y2pqw

C • training 5

running 5:00 [1] 0.93 km (5:23 / km) +12m 5:03 / km
shoes: Icebug Acceleritas 7

Wednesday Sep 11, 2019 #

9 AM

running 47:10 [2] 9.39 km (5:01 / km) +96m 4:47 / km
shoes: Salomon Speedcross 4

Easy morning run, 4 strides thrown in at the end, the first 3 slightly uphill and 1 downhill

6 PM

running warm up/down 21:00 [1] 3.61 km (5:49 / km) +40m 5:31 / km
shoes: Icebug Acceleritas 7

orienteering - General 28:35 [4] 5.45 km (5:15 / km) +56m 4:59 / km
shoes: Icebug Acceleritas 7

Motionsorienteering in the forest right in Vaxjo. The focus was to run more composed, not to worry about pushing the pace, but just to focus on my orienteering and to run smoothly.

Turns out they were taking away the start at 6:30, so I had to chase after them and start a little further up the road. Happy how I handled the rushed start, and got right into the orienteering. Overall, happy with the orienteering. I ran quite clean, with only 10-15s mistakes throughout the course. A bit disappointed to finish 2 mins behind Simon, but I suppose I he knows the forest quite well, and I also lost a minute to him over the last 3 controls where most of my errors were.

https://imgur.com/gallery/fUqSxaP

Also, not sure if I should log biking or at least note it. I've biked over 20k today over various rides, to training, getting groceries, or other any other errands. I realize it's not really training, but it still takes something out of you, and pretty much anytime I'm riding, regardless of where to or why, I'm pushing and my heart rate is up.

C • Logging 5

running warm up/down 5:29 [1] 1.0 km (5:29 / km) +13m 5:09 / km
shoes: Icebug Acceleritas 7

Tuesday Sep 10, 2019 #

10 AM

running 8:09 [1] 1.58 km (5:09 / km)
shoes: Saucony Kinvara 10

Strength 30:00 [2]
shoes: Saucony Kinvara 10

Just 2 rounds of runner 360 and 15 pistol squats on each leg

11 AM

running 7:48 [1] 1.58 km (4:56 / km)
shoes: Saucony Kinvara 10

6 PM

cycling 25:00 [1]

To/from club house

running warm up/down 11:30 [1] 1.89 km (6:05 / km) +25m 5:42 / km
shoes: Saucony Kinvara 10

Jog over to the forest and then running the forest loop. Took some time out since a lot of starting and stopping and generally going quite slow around the loop.

running hills 32:00 [3] 4.52 km (7:05 / km) +89m 6:27 / km
shoes: Saucony Kinvara 10

A figure 8 loop with a hill in the center. So would run hard up the hill (50-55s), down, some core or strength exercise for 30s, then some 30-40s of jogging, back up the hill hard, and more of the same on the other side of the loop. Quite a bit of rocky forest running so not going too far.

Made it through 5 and a half of the loops and then, just did the final hill sprint of the loop because might as well. So really only about 10-11 minutes of actual hard running.

C • Being able to run in rocky ... 3

running warm up/down 6:15 [1] 1.15 km (5:26 / km)
shoes: Saucony Kinvara 10

Monday Sep 9, 2019 #

12 PM

running 1:03:25 [2] 12.91 km (4:55 / km) +210m 4:33 / km
shoes: Salomon Speedcross 4

Hate running on roads, so just over to the forest loops and a couple laps of the forest/trail loop.

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