Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Nov 13, 2019:

activity	#	time	miles		km		+m
running	8	4:28:02	33.45	(8:01)	53.83	(4:59)	408
orienteering - General	2	3:10:23	19.13	(9:57)	30.78	(6:11)	390
Strength	1	35:00
Total	9	8:13:25	52.57		84.61		798

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Wednesday Nov 13, 2019 #

3 PM

running 47:20 [2] 9.06 km (5:13 / km) +116m 4:55 / km
shoes: Saucony Kinvara 10

Was planning on a long run, but feeling my Achilles’ tendons and right calf so decided should probably cut it short and maybe also take a few weeks easy to finish off November.

Knees feeling good after the past month of relatively little mileage, just not sure where the Achilles/calf pain is coming from? I’ve been orienteering more, but not enough to be the cause?

C • Achilles/calf pain 5

Tuesday Nov 12, 2019 #

11 AM

Strength 35:00 [1]

Easy at the gym. Legs pretty sore, just doing some core, easy leg exercises and squats, and ankle strengthening

6 PM

running warm up/down 10:00 [1] 1.92 km (5:13 / km) +10m 5:05 / km
shoes: Saucony Kinvara 10

running intervals 35:25 [4] 7.17 km (4:56 / km) +110m 4:35 / km
shoes: Saucony Kinvara 10

running warm up/down 8:52 [1] 1.52 km (5:50 / km) +6m 5:43 / km
shoes: Saucony Kinvara 10

Monday Nov 11, 2019 #

7 AM

running 31:40 [1] 5.99 km (5:17 / km) +60m 5:02 / km
shoes: Saucony Kinvara 10

Easy morning jog, finished at lidl to buy some bread and milk, then a couple minutes back home.

Sunday Nov 10, 2019 #

10 AM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +7m 5:55 / km
shoes: Icebug Acceleritas 7

orienteering - General race 1:50:23 [4] 21.91 km (5:02 / km) +240m 4:47 / km
shoes: Icebug Acceleritas 7

Jaettenmilen, so fun to run in some fast danish terrain. Simon Harden, Mads, Søren, and I were all together going into the diamond forking. A bit of sloppiness so lost Søren and Simon and didn’t see them again, leaving just me and Mads together from there.

Lead handed over between us from there until towards the end, where Mads led for six or so controls and was looking strong, only to accidentally get stuck in a marsh and physically hit a wall there. So pulled away from him over the last two controls.

http://3drerun.worldofo.com/2d/?server=o-track.dk&...

12 PM

running warm up/down 6:00 [1] 1.04 km (5:46 / km) +12m 5:27 / km
shoes: Icebug Acceleritas 7

Saturday Nov 9, 2019 #

12 PM

running warm up/down 25:00 [1] 4.5 km (5:33 / km) +10m 5:30 / km
shoes: Saucony Kinvara 10

running intervals 20:00 [5] 5.49 km (3:39 / km) +13m 3:36 / km
shoes: Saucony Kinvara 10

10*1 on/off to get my legs moving faster. Running them around some sodden football fields, so moved the last to a paved path to feel fast.

running warm up/down 11:45 [2] 2.52 km (4:40 / km) +5m 4:37 / km
shoes: Saucony Kinvara 10

Friday Nov 8, 2019 #

8 PM

running 47:00 [2] 10.12 km (4:39 / km) +24m 4:35 / km
shoes: Saucony Kinvara 10

Stumbling across the dunes, along the beach, in the dark.

Thursday Nov 7, 2019 #

6 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km) +35m 4:36 / km
shoes: Nvii Forest 1

Split over about 20 mins. Stretching out my calves and generally trying to make sure I don't kill them in the terrain

orienteering - General 1:20:00 [2] 8.87 km (9:01 / km) +150m 8:19 / km
shoes: Nvii Forest 1

Keeping it easy. Rough terrain and quite rocky, so didn't want to risk making it worse by stumbling through the forest at speed.
Nice terrain, just map a bit old so tough orienteering towards the end as my light started to fade.

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