Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 13, 2020:

activity	#	time	miles		km		+m
orienteering - General	10	9:41:37	51.98	(11:11)	83.66	(6:57)	2311
running	13	4:03:36	29.09	(8:23)	46.81	(5:12)	616
Strength	1	25:00
Total	17	14:10:13	81.07		130.47		2927

3:12

0:00

» now

Thursday Feb 13, 2020 #

Event: Maximus O Meeting

10 AM

running 11:00 [1] 2.0 km (5:30 / km) +50m 4:53 / km

orienteering - General 1:25:00 [1] 11.32 km (7:31 / km) +379m 6:26 / km

http://orienteering.ca/doma/show_map.php?user=chri...

3 PM

running 37:30 [2] 6.76 km (5:33 / km) +270m 4:37 / km
shoes: Brooks Ghost 12

Wanted to go for a chill jog up a hill, then it got steep and became less chill

7 PM

running warm up/down 25:00 [1] 3.9 km (6:25 / km) +90m 5:45 / km
shoes: Nvii Forest 1

Warm up and world's slowest cool down

orienteering - General 34:00 [3] 4.64 km (7:20 / km) +207m 5:59 / km
shoes: Nvii Forest 1

Night prologue. Fun race, a few minutes of mistakes, but I don’t think I can expect to run much cleaner then I did, given my night o level.

http://orienteering.ca/doma/show_map.php?user=chri...

C • Night o 6

Wednesday Feb 12, 2020 #

10 AM

running warm up/down 25:00 [1] 4.0 km (6:15 / km)

11 AM

orienteering - General intervals 52:00 [4] 8.0 km (6:30 / km)

http://orienteering.ca/doma/show_map.php?user=chri...

2 PM

orienteering - General 1:24:00 [2] 12.53 km (6:42 / km) +220m 6:10 / km

Same course as last time at Peregrinos, however last time ran a shorten course with a different order to some of the controls. Getting tired, and ended day feeling quite frustrated at my orienteering.

Bearings quite poor, but also using my back-up compass I wasn't liking. Doing quite well in the detailed portions though.

http://orienteering.ca/doma/show_map.php?user=chri...

Tuesday Feb 11, 2020 #

11 AM

running 12:00 [1] 1.54 km (7:48 / km) +100m 5:53 / km

orienteering - General 50:00 [1] 5.33 km (9:23 / km) +187m 7:59 / km

Just jogging the training. Only really swollen beneath the knee, and died down a bit from last night, so figured I just take the training slow.

http://orienteering.ca/doma/show_map.php?user=chri...

4 PM

orienteering - General 49:00 [3] 7.23 km (6:47 / km) +360m 5:26 / km

2 downhill intervals. Not moving as fast as I'd like to have on the downhill portions, but still fun training.

http://orienteering.ca/doma/show_map.php?user=chri... - B
http://orienteering.ca/doma/show_map.php?user=chri... - A

...I’ll post the maps later

orienteering - General 10:00 [1] 1.34 km (7:28 / km) +75m 5:50 / km

Monday Feb 10, 2020 #

10 AM

running warm up/down 15:00 [1] 2.85 km (5:16 / km)
shoes: Brooks Ghost 12

orienteering - General 19:06 [4] 4.85 km (3:56 / km) +95m 3:35 / km
shoes: Brooks Ghost 12

Quite sloppy, not balancing looking where I'm running and reading ahead well enough. That being said, I haven't run a sprint in half a year, so I can probably expect to be a bit rusty.

Gustav ran in 17:20 and Emil 17:21.

http://orienteering.ca/doma/show_map.php?user=chri...

orienteering - General 17:14 [2] 3.34 km (5:10 / km) +58m 4:45 / km
shoes: Brooks Ghost 12

http://orienteering.ca/doma/show_map.php?user=chri...

Just taking the second map as a cool-down. Intially trying to memorize the legs, but after doing with little success due them all being long legs, spent the last few legs trying to regain some sprint flow

5 PM

running warm up/down 15:00 [1] 2.4 km (6:15 / km)

orienteering - General 21:42 [4] 3.3 km (6:35 / km)
shoes: Nvii Forest 1

Chase start from the morning's sprint. Emil started 15s ahead of me, so did my own orienteering the first control, and saw him ahead of me running to 2, so chased him down.

Gustav and Axel had also made mistakes so with all of them at 5, but then got caught behind some of the people in the mass start ahead of us scaling the cliff and got dropped by the 3 of them. Saw Gustav again at 8, but messed up 9 and running alone from there.

Tripped over a fence leaving control 15, and hit my knees off a perfectly placed piece of bare rock, so took a 3 minute break there.

http://orienteering.ca/doma/show_map.php?user=chri...

orienteering - General 20:43 [3] 3.39 km (6:07 / km)
shoes: Nvii Forest 1

Not running quite as fast after, but ended up getting confused in the section where a whole bunch of legs overlap, and skipped a good chunk of the course.

Realized this a few legs into skipping it, so jogged over and ran some of the stuff I had skipped

orienteering - General 5:30 [1] 0.68 km (8:05 / km)
shoes: Nvii Forest 1

Knee seized up after standing in the circle of a control for 30s or so, so just jogging the last few legs

Sunday Feb 9, 2020 #

10 AM

running 8:30 [2] 1.44 km (5:54 / km) +75m 4:41 / km

orienteering - General 1:29:00 [2] 11.0 km (8:05 / km) +445m 6:44 / km

Long at San Martin Norte. Skipped a few controls at end since running over time

http://orienteering.ca/doma/show_map.php?user=chri...

11 AM

running 6:30 [2] 1.6 km (4:04 / km)

4 PM

running warm up/down 15:00 [1] 2.8 km (5:21 / km) +25m 5:08 / km
shoes: Nvii Forest 1

About 20 minutes of warm-up, because threw in some exercises to activate muscles around the knee and to warm-up my calfs.

orienteering - General tempo 44:22 [3] 6.71 km (6:37 / km) +285m 5:27 / km
shoes: Nvii Forest 1

Middle taken at a faster speed, but not pushing too hard since will run 2-3 hard trainings tomorrow. That being said, still very much feeling the climbs.

Quite clean compared to my last time in Spain. 2 2ish minute mistakes, but I feel like if there had been a flag at 3 and not a small price of tape I probably would have found it faster.

Need to work on being cleaner in the circle and knowing the exact feature control will be behind

http://orienteering.ca/doma/show_map.php?user=chri...

5 PM

running 4:36 [1] 0.77 km (5:58 / km) +6m 5:45 / km
shoes: Nvii Forest 1

Friday Feb 7, 2020 #

11 AM

running 14:15 [1] 2.83 km (5:02 / km)

Breaking in new o-shoes to replace the ice bugs that are getting pretty beat up

running 5:00 [2] 1.23 km (4:04 / km)
shoes: Brooks Ghost 12

Switching shoes and a few easy exercises for calf and knee.

running intervals 42:15 [4] 11.21 km (3:46 / km)
shoes: Brooks Ghost 12

10x 1km with 1 min rest. Had planned to run on a track, but none close by so just along the road.

Meant to keep around 3:25 pace, but ended up running, 3:23, 3:22, 3:20, 3:17, 3:17. Decided to slow down a little from there to make sure felt strong for all 10, so last 5 kms, 3:19, 3:19, 3:18, 3:17, 3:13.

C • Fast times. Good you lost a... 2

12 PM

running 7:00 [2] 1.48 km (4:44 / km)
shoes: Brooks Ghost 12

Walked the last 500m, since knee sore cooling down and didn’t really make sense to run.

Not that bad, but will skip the jog tomorrow morning and take another day off.

9 PM

Strength 25:00 [1]

« Earlier | Later »