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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 4:

activity # timemileskm+m
  running10 5:50:24 46.17(7:35) 74.3(4:43) 501
  orienteering2 2:42:37 17.93(9:04) 28.86(5:38) 311
  Strength1 25:00
  Total11 8:58:01 64.1 103.16 812

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MoTuWeThFrSaSu

Sunday Oct 4 #

10 AM

running 1:17:25 [2] 15.38 km (5:02 / km) +149m 4:48 / km
shoes: Saucony Kinvara 10

2 PM

Note

Skipped the gym, played 90 mins of floorball

Saturday Oct 3 #

11 AM

running warm up/down 17:25 [2] 3.6 km (4:50 / km) +20m 4:42 / km
shoes: inov-8 X-talon 210

12 PM

orienteering 1:39:25 [3] 18.47 km (5:23 / km) +243m 5:03 / km
shoes: inov-8 X-talon 210

DM ultralong. Only 6 of us, so the pace was relatively easy and running as a group for most of it. The organizers seemingly intended there to be forking with 2 butterfly loops, but they apparently didn't follow through on that idea and gave everyone the same map.
https://www.livelox.com/Viewer/DM-ultralang-Blekin...

Ended up leaving the group on one of the long legs, when I chose a different route and realized no one was following me. Screwed up the next leg, but everyone behind me did as well, so kept the lead through the 2nd butterfly loop until I lost 1 min or so attacking the next control, and everyone caught up.

From there, with the group up until Gustav started to pick up the pace the last kilometer. Messed up a control and failed to notice Gustav, Emil, and Joel pick up the pace, and then I had a gap to them. Probably, should have pushed a bit harder to catch up, but I guess next time.

Physically and Technically not the greatest. I struggle to orienteer and follow at the same time, I really only do one at a time (so need to work on that). Chest cramping up after eating my gel, and starting to bonk towards the end.
1 PM

running 5:00 [1] 1.0 km (5:00 / km)
shoes: inov-8 X-talon 210

Forgot to start my watch

Thursday Oct 1 #

9 AM

running 26:37 [2] 5.13 km (5:11 / km) +62m 4:54 / km
shoes: Brooks Ghost 12

6 PM

running 7:52 [1] 1.45 km (5:26 / km) +10m 5:15 / km
shoes: inov-8 X-talon 210

orienteering 1:03:12 [3] 10.39 km (6:05 / km) +68m 5:53 / km
shoes: inov-8 X-talon 210

Wednesday Sep 30 #

9 AM

running 20:30 [2] 4.48 km (4:35 / km) +30m 4:26 / km
shoes: Saucony Kinvara 10 (2)

running intervals 33:30 [4] 8.91 km (3:46 / km)
shoes: Saucony Kinvara 10 (2)

3x 2k, 2x 1k (all 90s rest).

On paths, so just calling it whenever my watch hit 2k or 1k. Paces were 3:18,17,19 and then 3:10,13.

Went out a bit too hard on the 2nd 2km, running the first km in 3:12-13, so things started to hurt a bit more after that.

Had though about doing 3-4 1kms keeping them all under 16min 5k pace, but slowed down on last so called it there.

running 21:04 [2] 4.53 km (4:39 / km) +45m 4:26 / km
shoes: Saucony Kinvara 10 (2)

Tuesday Sep 29 #

8 AM

running 26:51 [1] 5.16 km (5:12 / km) +64m 4:54 / km
shoes: Brooks Ghost 12

Morning jog
5 PM

running 47:30 [2] 10.34 km (4:36 / km) +38m 4:31 / km
shoes: Saucony Kinvara 10 (2)

Ran to the track, but in use and still being fixed to some extent. Bailed on the intervals, will do tomorrow morning.

Didn't really have any back up ideas where to run and also had my jacket in hand so needed to leave somewhere.
7 PM

Strength 25:00 [1]

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

Monday Sep 28 #

1 PM

running 1:00:40 [2] 13.32 km (4:33 / km) +83m 4:25 / km
shoes: Brooks Ghost 12

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