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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Sep 29:

activity # timemileskm+m
  running11 7:25:15 57.4(7:45) 92.37(4:49) 568
  orienteering2 1:25:41 7.11(12:03) 11.44(7:29) 121
  Strength3 40:00
  Total13 9:30:56 64.5 103.81 689

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MoTuWeThFrSaSu

Sunday Sep 29 #

10 AM

running 1:10:00 [2] 14.24 km (4:55 / km) +36m 4:51 / km
shoes: Salomon Speedcross 4

Chill morning stroll on the beach
10 PM

Strength 5:00 [1]

Saturday Sep 28 #

10 AM

running warm up/down 25:00 [1] 4.27 km (5:51 / km)
shoes: Saucony Kinvara 10

15 minutters running and then exercises

running intervals 1:00:00 [3] 15.51 km (3:52 / km)
shoes: Saucony Kinvara 10

Ate too much too close to the run, so feeling rough towards the end.

6x 8min around a 3:45 pace, first 4 feeling nice and easy, but last 2 had to push a little more. I imagine not having done any longer intervals on the road in the past few months will do that to you.
11 AM

running warm up/down 5:55 [1] 1.24 km (4:46 / km)
shoes: Saucony Kinvara 10

Friday Sep 27 #

9 PM

running 35:10 [2] 7.02 km (5:01 / km)
shoes: Saucony Kinvara 10

Easy evening run from aunt and uncle's house. Pretty dark and not many street lights, so kept it short
10 PM

Strength 10:00 [1]

Just some calf raises and leg raises to hold my knee together

Thursday Sep 26 #

12 PM

running 35:45 [2] 6.99 km (5:07 / km) +71m 4:52 / km
shoes: Salomon Speedcross 4

30 minute jog and then back to the apartment after some hill sprints

running hills 15:00 [3] 3.55 km (4:14 / km) +30m 4:03 / km
shoes: Salomon Speedcross 4

10 hill sprints. Not exactly a big hill, but definitely bigger then 3m
6 PM

running 8:30 [1] 1.5 km (5:40 / km) +28m 5:11 / km
shoes: Nvii Forest 1

orienteering 33:11 [2] 4.13 km (8:02 / km) +50m 7:35 / km
shoes: Nvii Forest 1

Multi technique course, with some control picking, compass, contour only, and a corridor, which was pretty wide ...still somehow managed to leave it though

https://imgur.com/gallery/6D5aiiq

Wednesday Sep 25 #

4 PM

running long 1:12:30 [2] 14.14 km (5:08 / km) +160m 4:51 / km
shoes: Icebug Acceleritas 7

orienteering long 52:30 [2] 7.31 km (7:11 / km) +71m 6:51 / km
shoes: Icebug Acceleritas 7

Tuesday Sep 24 #

8 AM

running 8:20 [1] 1.57 km (5:18 / km)
shoes: Saucony Kinvara 10

9 AM

Strength 25:00 [2]

running 7:58 [1] 1.57 km (5:04 / km)
shoes: Saucony Kinvara 10

6 PM

running warm up/down 13:00 [1] 2.27 km (5:44 / km) +30m 5:22 / km
shoes: Saucony Kinvara 10

running intervals 35:00 [4] 8.41 km (4:10 / km) +80m 3:58 / km
shoes: Saucony Kinvara 10

4x 3,2,1 with 1 minute rest

running warm up/down 6:52 [1] 1.22 km (5:38 / km) +11m 5:23 / km
shoes: Saucony Kinvara 10

Monday Sep 23 #

6 PM

running 46:15 [2] 8.87 km (5:13 / km) +122m 4:53 / km
shoes: Salomon Speedcross 4

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