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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 16:

activity # timemileskm+m
  orienteering12 11:06:25 62.91(10:36) 101.25(6:35) 2303
  running15 4:14:55 27.4(9:18) 44.09(5:47) 671
  Total19 15:21:20 90.31(10:12) 145.34(6:20) 2974

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Sunday Feb 16 #

9 AM

running warm up/down 5:00 [1] 0.95 km (5:16 / km)
shoes: Nvii Forest 1

Not my greatest warm-up ever, confused my start-time and thought I was starting at 9:31 vs 9:21 ....luckily gustav realized my error at the last minute

orienteering 1:42:35 [4] 17.7 km (5:48 / km) +502m 5:05 / km
shoes: Nvii Forest 1

Beginning went pretty terrible, capped by the 5 min mistake on 2, and the 3 min mistake on 8.

Settled down though and happy with my orienteering from there. Some small 30s mistakes when didn’t see the flag, but apart from those very clean.

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

running 12:00 [1] 2.19 km (5:29 / km)
shoes: Nvii Forest 1

Cool down to make sure I ran 145km this week

Saturday Feb 15 #

6 AM

running 12:30 [1] 2.3 km (5:26 / km) +15m 5:16 / km
shoes: Brooks Ghost 12

Morning prebreakfast jog
8 AM

running warm up/down 15:00 [1] 2.63 km (5:42 / km) +100m 4:48 / km
shoes: Nvii Forest 1

Warm up
9 AM

orienteering 45:00 [4] 6.23 km (7:13 / km) +220m 6:08 / km
shoes: Nvii Forest 1

Started the elite career off the Christian way ...missed my start by a little over 2 mins

All around, race left more to be desired for

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

running 15:00 [1] 2.6 km (5:46 / km) +25m 5:30 / km
shoes: Nvii Forest 1

4 PM

running warm up/down 17:30 [1] 3.7 km (4:44 / km)
shoes: Icebug Acceleritas 7

14:30 running and then some strides and exercises spaced out over the rest ...will just call it 17.5

orienteering 15:35 [4] 4.1 km (3:48 / km)
shoes: Icebug Acceleritas 7

Clean up until 17 when I though control was on top of bridge, losing ~20s. Legs refusing to move fast though

running warm up/down 5:10 [1] 0.83 km (6:13 / km)
shoes: Icebug Acceleritas 7

Bailed on cool down since had to take a dump
5 PM

running 17:15 [1] 3.14 km (5:30 / km) +21m 5:19 / km
shoes: Brooks Ghost 12

Not doing anything in arena, so finished off the cool down an hour late.

Friday Feb 14 #

10 AM

running 15:00 [1] 2.3 km (6:31 / km)

orienteering 55:00 [1] 7.27 km (7:34 / km)

Thursday Feb 13 #

10 AM

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

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

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 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...

Wednesday Feb 12 #

10 AM

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

11 AM

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

2 PM

orienteering 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 #

11 AM

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

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

Monday Feb 10 #

10 AM

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

orienteering 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 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 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 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 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

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