Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 22, 2019:

activity	#	time	miles		km		+m
running	8	5:10:10	39.79	(7:48)	64.03	(4:51)	641
orienteering - General	3	2:59:00	15.55	(11:31)	25.02	(7:09)	321
spinning	4	2:23:00
Running Technique	2	35:00	1.55		2.5
Strength	1	10:00
Total	13	11:17:10	56.89		91.55		962

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Tuesday Oct 22, 2019 #

6 PM

running warm up/down 10:00 [1] 1.98 km (5:03 / km) +10m 4:56 / km
shoes: Saucony Kinvara 10

running intervals 11:00 [4] 2.75 km (4:00 / km) +25m 3:50 / km
shoes: Saucony Kinvara 10

Going to start getting to the club house earlier to add a bit to the warm-up. I can't seem to get my legs moving fast enough in the early intervals after these tiny warm-ups.

4x2 min w/ 1 min rest

C • You sound like an old man..... 2

Running Technique 20:00 [2] 2.5 km (8:00 / km)
shoes: Saucony Kinvara 10

About 25 minutes of this, but will call 20 since some explaining. Not really running technique, but strength exercises that are more movement based and some jogging in there, so feel like differentiating from strength at the gym. Will find a way to organize it later.

running intervals 9:00 [5] 2.38 km (3:47 / km) +25m 3:36 / km
shoes: Saucony Kinvara 10

6x 1 min with 30s rest

running warm up/down 9:00 [1] 1.55 km (5:48 / km) +4m 5:44 / km
shoes: Saucony Kinvara 10

Monday Oct 21, 2019 #

3 PM

Strength 10:00 [1]

Some core before stretching out my legs

6 PM

running 11:00 [1] 2.03 km (5:25 / km) +15m 5:14 / km
shoes: Icebug Acceleritas 7

7 PM

orienteering - General 45:00 [2] 5.36 km (8:24 / km) +100m 7:41 / km
shoes: Icebug Acceleritas 7

Ran an old training course I had run about a month ago, but now at night. Took out about 6 minutes since really screwed up a couple of times and some standing around.

running 2:24 [2] 0.54 km (4:27 / km)
shoes: Icebug Acceleritas 7

Sunday Oct 20, 2019 #

11 AM

running 16:00 [1] 3.28 km (4:53 / km) +20m 4:44 / km
shoes: Saucony Kinvara 10

Running Technique 15:00 [1]
shoes: Saucony Kinvara 10

Various dynamic exercises and then threw in a couple strides at the end

running 30:00 [3] 7.54 km (3:59 / km) +68m 3:48 / km
shoes: Saucony Kinvara 10

Just a chill 30 minute tempo. Have a bit of a cold so keeping it relaxed.

running 5:30 [2] 1.24 km (4:26 / km)
shoes: Saucony Kinvara 10

5 PM

running 14:45 [1] 2.74 km (5:23 / km) +30m 5:06 / km
shoes: Icebug Acceleritas 7

orienteering - General 59:00 [2] 8.4 km (7:01 / km) +85m 6:41 / km
shoes: Icebug Acceleritas 7

Warm-up course and then corridor. Some of the forest had gotten quite green, so left the corridor in those sections and had to recover somewhere further ahead

course - https://imgur.com/gallery/Q4pUp2h
corridor - https://imgur.com/gallery/vBXTsrQ

running 4:01 [1] 0.81 km (4:58 / km)
shoes: Icebug Acceleritas 7

Saturday Oct 19, 2019 #

11 AM

running 1:56:00 [2] 23.01 km (5:02 / km) +247m 4:47 / km
shoes: Saucony Kinvara 10

Pretty rough, feeling last night. Didn’t mean to run this long, so knee getting sore by the end

Friday Oct 18, 2019 #

3 PM

spinning 35:00 [1]

25 easy before, 10 after.

Giving the knees rest today, feeling good, but feeling a little achyness this morning. One more day of running in a row might be pushing my luck.

4 PM

spinning intervals 30:00 [4]

10x1 min all out with 2 minutes rest. Legs more burning over max heart rate. Nice and sweaty, washing the floors at the gym.

Thursday Oct 17, 2019 #

12 PM

spinning 30:00 [1]
shoes: Saucony Kinvara 10

Halfway in, threw in 30s harder efforts every 3 minutes to keep things interesting

6 PM

running warm up/down 10:00 [1] 1.95 km (5:08 / km)
shoes: Icebug Acceleritas 7

orienteering - General 1:15:00 [2] 11.26 km (6:40 / km) +136m 6:17 / km
shoes: Icebug Acceleritas 7

Vinternat #3 ...a complete shit show on my part

All around everything went pretty terribly, last week my headlamp felt fine, even if its significantly shittier then everyone elses, but this week I'm not sure what was wrong. I couldn't balance between watching my footing, looking where I'm going, and reading the map. Maybe the terrain was rockier/greener this week? This weeks course was also Smalandskvalven when it was held here in 1999, so some controls were in some nasty places that haven't aged well.

Mistakes on the first few controls and a massive one on 3, so lost everyone early on. Then after two mistakes to 6 and 7, I wasn't really enjoying myself anymore and done orienteering. 8 and 9 were both in the middle of green, so I bailed pretty early when I couldn't immediately find them. I couldn't really be bothered to fight threw green in the dark, taking a bearing off no clear feature. Pretty done, so just stumbling through the rest of the course.

https://imgur.com/gallery/c0TL7xR

C • Smålandskavlen 1999 2

Wednesday Oct 16, 2019 #

8 AM

spinning 48:00 [1]
shoes: Saucony Kinvara 10

Alternating between lower/higher resistance every 5 minutes

4 PM

running 1:01:30 [2] 12.23 km (5:02 / km) +197m 4:39 / km
shoes: Icebug Acceleritas 7

Easy jog over to the forest/trail loop, where I did 2 loops and headed back home.

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