Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 24, 2019:

activity	#	time	miles		km		+m
running	8	5:10:10	39.86	(7:47)	64.15	(4:50)	659
orienteering - General	3	2:59:00	14.72	(12:10)	23.69	(7:33)	185
spinning	2	1:05:00
Strength	2	50:00
Running Technique	2	35:00	1.55		2.5
Total	12	10:39:10	56.13		90.34		844

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Thursday Oct 24, 2019 #

6 PM

running warm up/down 10:30 [1] 1.92 km (5:28 / km) +15m 5:16 / km
shoes: Nvii Forest 1

orienteering - General 35:00 [3] 5.28 km (6:38 / km)

orienteering - General 15:00 [1] 1.62 km (9:16 / km)
shoes: Nvii Forest 1

Pretty terrible ....definitely getting a new headlamp.

The moment I make a mistake its incredibly difficult to relocate since I can see no big features, and then even when its going well I don't have enough light to orienteer and watch where I'm putting my feet. Anyway, short long run today/tomorrow since right knee hurting at the end.

C • headlamp 6

orienteering - General 25:00 [2] 3.03 km (8:15 / km)
shoes: Nvii Forest 1

Wednesday Oct 23, 2019 #

9 AM

Strength 40:00 [1]

Back hurt after last week doing squats, so keeping it chill. Apparently taking 4 months off from the gym makes everything but my legs weak as hell.

Calf raises, some core, one legged squats with dumbbells (can’t remember the name), shoulder press, and deadlifts

4 PM

running 1:01:00 [2] 12.38 km (4:56 / km) +200m 4:34 / km
shoes: Saucony Kinvara 10

Took a minute and 1:30 break to massage my knee out and "re-align" it/fire it up with some lunges. Just felt like it was being knocked around by the rocky single track.

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.

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