Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Apr 8, 2020:

	activity	#	time	miles		km		+m
	running	10	6:32:40	50.7	(7:45)	81.59	(4:49)	727
	orienteering - General	1	1:45:00	9.69	(10:50)	15.59	(6:44)	377
	Strength	3	55:00
	Total	13	9:12:40	60.38		97.18		1104
averages - weight:79.9kg

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Wednesday Apr 8, 2020 #

12 PM

running 10:40 [1] 2.1 km (5:05 / km) +5m 5:01 / km
shoes: Nvii Forest 1

Took me 20 minutes to figure out the right combination of socks and number of band aids, to stop the cut on the back of my heal from hurting

orienteering - General long 1:45:00 [2] 15.59 km (6:44 / km) +377m 6:01 / km
shoes: Nvii Forest 1

Running a long course I quickly drew up. Took out a few minutes due to some time spent stuck in thorns, trying to figure the least painful way out.

Tough to read being printed in black and white and at a 1:12500 scale, so doing a fair bit of trail running in the beginning since more enjoyable.

C • courses 2

2 PM

running warm up/down 12:45 [1] 2.53 km (5:02 / km) +5m 4:59 / km
shoes: Nvii Forest 1

Regretting not bringing non-studded terrain shoes to by dads house, feet nice and sore.

Tuesday Apr 7, 2020 #

11 AM

running warm up/down 20:00 [1] 3.75 km (5:20 / km)

running intervals 25:44 [4] 6.18 km (4:10 / km)

5x 1000m with 2 minutes rest. Running them between 3:07-09.

running warm up/down 10:56 [1] 2.14 km (5:07 / km)

6 PM

running 23:32 [2] 5.05 km (4:40 / km) +27m 4:32 / km

Starting nice and slow, accelerating from there.

7 PM

Strength 25:00 [1]

Monday Apr 6, 2020 #

Note
(rest day)

Sunday Apr 5, 2020 #

8 AM

running warm up/down 17:00 [1] 3.0 km (5:40 / km) +10m 5:34 / km
shoes: Brooks Ghost 12

Legs feeling pretty smashed this morning. Easy 12 minute jog and then another 10 stretching them out, doing exercises, and strides in an attempt to loosen things up.

running intervals 30:05 [4] 8.0 km (3:46 / km) +30m 3:41 / km
shoes: Brooks Ghost 12

5x5 min [1 min rest] on the X-league map. Meant to do 6 and keep them more comfortable, but ended up grinding them out so just kept to five.

C • 90 6

running 10:25 [2] 2.15 km (4:51 / km) +14m 4:42 / km
shoes: Brooks Ghost 12

Started to slow down when had to take a poo

running 6:05 [1] 1.15 km (5:17 / km)
shoes: Brooks Ghost 12

strides

10 AM

Note
weight:79.8kg

Saturday Apr 4, 2020 #

8 AM

running warm up/down 22:00 [1] 4.25 km (5:11 / km) +45m 4:55 / km
shoes: Brooks Ghost 12

Starting intervals 25 mins in, so figure about 22 minutes running once you take out jumping the fence to get onto the track and some stretching.

9 AM

running intervals 29:38 [4] 7.29 km (4:04 / km)
shoes: Brooks Ghost 12

15x 400m w/ 45s rest.

Having to work a bit harder on the last two. Keeping from 72-74s, except for 2nd which was 71.

running warm up/down 7:05 [1] 1.32 km (5:22 / km) +17m 5:02 / km
shoes: Brooks Ghost 12

10 AM

Strength 20:00 [2]
shoes: Brooks Ghost 12

Got roped into a cross-fit workout with mom and Noah

6 PM

running 30:13 [2] 5.65 km (5:21 / km) +99m 4:55 / km
shoes: Brooks Ghost 12

Friday Apr 3, 2020 #

2 PM

running long 1:35:09 [2] 18.0 km (5:17 / km) +410m 4:45 / km
shoes: Brooks Ghost 12

9 PM

Strength 10:00 [1]

Easy band exercises for knees as watching south park.

Thursday Apr 2, 2020 #

12 PM

running 41:23 [2] 9.03 km (4:35 / km) +65m 4:25 / km
shoes: Brooks Ghost 12

1 PM

Note
weight:79.9kg

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