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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jan 19:

activity # timemileskm+m
  orienteering3 4:24:00 22.77(11:36) 36.65(7:12) 448
  running8 4:22:34 33.59(7:49) 54.05(4:51) 317
  spinning3 2:02:00
  Strength2 1:10:00
  Total13 11:58:34 56.36 90.7 765

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Sunday Jan 19 #

orienteering long 1:50:00 [2] 13.62 km (8:05 / km) +166m 7:37 / km

Langpass in Furuby. Set a course with essentially no trail running, and combined with the heavy and rocky terrain, left me pretty tired by the end.

Ran with Noel for the first half an hour before he turned back. Then shortly after, I hit my left knee off a rock, took a five minute breather, and limped around the course for the next while.

Also some questionable orienteering on my part.
https://imgur.com/gallery/CiuIPiq

Saturday Jan 18 #

2 PM

running warm up/down 15:00 [1] 2.94 km (5:06 / km) +13m 5:00 / km
shoes: Icebug Acceleritas 7

3 PM

running intervals 39:00 [4] 9.64 km (4:03 / km) +35m 3:58 / km
shoes: Saucony Kinvara 10

4x8 min with 2 minrest around the lake. 1st and 3rd, more comfortable around a 3:30 pace. Pushing a bit more on the 2nd and 4th averaging a 3:25-26 pace

running 14:00 [2] 2.83 km (4:57 / km) +15m 4:49 / km
shoes: Saucony Kinvara 10

8 PM

spinning 45:00 [1]

Strength 25:00 [2]

Keeping light, 6 sets of 10x60kg deadlifts (thanks Patrick, including bar). Other stuff following but do t really feel like writing

Friday Jan 17 #

10 AM

running 1:28:22 [2] 16.96 km (5:13 / km) +117m 5:02 / km
shoes: Brooks Ghost 12

Jogging around. Legs dead, legs not use to training

Thursday Jan 16 #

12 PM

spinning 30:00 [1]

6 PM

running 5:00 [1] 0.88 km (5:41 / km) +10m 5:23 / km

orienteering 1:19:00 [3] 13.04 km (6:03 / km) +160m 5:42 / km

Wednesday Jan 15 #

12 PM

Strength 45:00 [2]

Just light exercises and then 5x 10 squats (1st at 40kg, then next four at 50kg)

Legs cramping up walking down the stairs, so called that a day and just did some easy calf raises, with dumbbell row on the rests
5 PM

running 22:12 [2] 4.53 km (4:54 / km) +36m 4:43 / km
shoes: Brooks Ghost 12

Run to clubhouse, switching shoes and meeting others there

orienteering 1:15:00 [2] 9.99 km (7:30 / km) +122m 7:05 / km
shoes: Icebug Acceleritas 7

Cut a bit short and did a part on own to not over do it
6 PM

running 22:45 [2] 4.54 km (5:01 / km) +22m 4:54 / km
shoes: Brooks Ghost 12

Switching shoes before running home

Tuesday Jan 14 #

1 PM

spinning 47:00 [1]

6 PM

running warm up/down 21:00 [2] 4.15 km (5:04 / km) +20m 4:56 / km
shoes: Brooks Ghost 12

21 minutes of running with some 20s bursts to get the legs moving, and then 4 minutes of stretching to start on 25 mins.

Took forever to fix my flat tire, so ran out of time to make it to intervals and just ran from home.

running intervals 25:00 [5] 5.64 km (4:26 / km) +30m 4:19 / km
shoes: Brooks Ghost 12

5x3 mins with 2 minutes rest. Pushing hard and trying to get the legs moving fast again
7 PM

running warm up/down 10:15 [2] 1.94 km (5:17 / km) +19m 5:02 / km
shoes: Brooks Ghost 12

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