Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 20, 2020:

activity	#	time	miles		km		+m
running	13	5:07:25	32.86	(9:21)	52.89	(5:49)	1181
orienteering - General	5	4:22:26	27.15	(9:40)	43.69	(6:00)	722
Total	15	9:29:51	60.01	(9:30)	96.58	(5:54)	1903

2:23

0:00

» now

Thursday Feb 20, 2020 #

5 PM

running 20:00 [1] 3.6 km (5:33 / km)

Rode bike part way and jogged rest. Then a longer wait to start in which I cooled down again.

6 PM

orienteering - General 44:16 [3] 8.39 km (5:17 / km)

30s start intervals and started at the end, so fun to slowly catch people. Doing some solid orienteering, just need to keep composure and have a plan for next leg after I've made a mistake, not just immediately chase after the people that have passed me.

C • plan 3

7 PM

running 25:00 [2] 4.66 km (5:22 / km)

Wednesday Feb 19, 2020 #

8 AM

running warm up/down 15:00 [1] 3.2 km (4:41 / km)
shoes: Brooks Ghost 12

14 mins running, some stretches, strides, then starting on 20 mins

9 AM

running intervals 15:00 [4] 3.55 km (4:14 / km)

Envisioned 6x1km starting every 5mins, being an easier workout to move the legs faster again. However, legs feeling like garbage, and a struggle to keep a 3:10-12 pace, so called after 3.

Recovery week or at least 4 or 5 days, so I’ll just save the intervals for Saturday.

running 17:00 [1] 3.38 km (5:02 / km)
shoes: Brooks Ghost 12

Monday Feb 17, 2020 #

8 AM

running 1:41:00 [2] 13.86 km (7:17 / km) +1020m 5:20 / km
shoes: Brooks Ghost 12

Planned on rest day, but some people were going up the mountain so I decided to join.

Ended up leaving the group and running up alone. Legs completely shot the last k so just a struggle enough to put one foot in front of the other walking up.

....will take rest day tomorrow

59 minutes up, about 20 minute break at the top and then 42 minutes down.

Quite steep and trail was covered in big loose rocks so not the most enjoyable descent. Getting ahead of everyone on the way down at times so just jogging back to everyone when the trail plateaued out a bit.

Sunday Feb 16, 2020 #

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 - General 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, 2020 #

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 - General 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 - General 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, 2020 #

10 AM

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

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

« Earlier | Later »