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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Sep 27:

activity # timemileskm+m
  running10 5:50:23 44.09(7:57) 70.95(4:56) 660
  orienteering3 2:21:47 13.75(10:19) 22.13(6:24) 249
  Strength2 1:00:00
  Total12 9:12:10 57.84 93.08 909

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MoTuWeThFrSaSu

Sunday Sep 27 #

9 AM

running 36:44 [2] 7.42 km (4:57 / km) +69m 4:44 / km
shoes: Brooks Ghost 12

Easy plus 4 strides
2 PM

Strength 25:00 [1]

5 PM

orienteering 55:00 [2] 7.57 km (7:16 / km) +54m 7:01 / km

Picking up tape from a couple weeks ago, stopped watch at controls. A little surprised to see a moose, didn’t really expect to see moose in relatively southern Sweden near a city.

Note

Ride to/from. A little over 30min ride one way

Saturday Sep 26 #

10 AM

running 20:00 [2] 4.36 km (4:35 / km) +25m 4:28 / km
shoes: Saucony Kinvara 10 (2)

running intervals 24:30 [4] 6.74 km (3:38 / km) +39m 3:32 / km
shoes: Saucony Kinvara 10 (2)

Meant to be 8 min, 2 easy, 5x 1 on/off, 8 min. But not really much motivation so bailed on the last few minutes.

Just on dirt paths around lake
11 AM

running 21:02 [2] 4.3 km (4:53 / km) +35m 4:42 / km
shoes: Saucony Kinvara 10 (2)

Friday Sep 25 #

8 AM

running 6:10 [1] 0.99 km (6:14 / km) +15m 5:47 / km

orienteering 55:00 [2] 8.59 km (6:24 / km) +77m 6:08 / km

running 4:25 [1] 0.7 km (6:19 / km)

Thursday Sep 24 #

11 AM

running 28:08 [2] 5.47 km (5:09 / km) +59m 4:53 / km
shoes: Brooks Ghost 12

Easy jog plus a few accelerations
6 PM

running warm up/down 12:30 [1] 2.39 km (5:14 / km) +35m 4:52 / km
shoes: inov-8 X-talon 210

orienteering 31:47 [4] 5.97 km (5:19 / km) +118m 4:51 / km
shoes: inov-8 X-talon 210

I suppose a middle distance length course, in pretty straight forward terrain. A 30s mistake and a couple slower legs, but moving well and good fun.

~20s behind Simon, granted he also didn't have a compass.

https://www.livelox.com/Viewer/Veckans-bana-39-Fin...

running 8:01 [1] 1.48 km (5:25 / km) +30m 4:55 / km
shoes: inov-8 X-talon 210

Wednesday Sep 23 #

11 AM

running long 1:37:25 [2] 19.31 km (5:03 / km) +185m 4:49 / km
shoes: Saucony Kinvara 10

Tuesday Sep 22 #

11 AM

running 6:00 [1] 1.0 km (6:00 / km)
shoes: Saucony Kinvara 10

Strength 35:00 [2]

6 PM

running warm up/down 8:44 [1] 1.62 km (5:23 / km) +25m 5:00 / km
shoes: Saucony Kinvara 10 (2)

running intervals 32:00 [5] 6.67 km (4:48 / km) +34m 4:41 / km
shoes: Saucony Kinvara 10 (2)

4x 2 min w/ 2 min rest (core for first min), 16x 30/30.

Legs feeling a little tired from gym earlier

running warm up/down 6:57 [1] 1.25 km (5:34 / km) +15m 5:15 / km
shoes: Saucony Kinvara 10 (2)

Monday Sep 21 #

2 PM

running 37:47 [1] 7.25 km (5:13 / km) +94m 4:54 / km
shoes: Brooks Ghost 12

Easy jog

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