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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 11:

activity # timemileskm+m
  running13 6:15:02 47.86(7:50) 77.02(4:52) 577
  orienteering3 2:38:04 15.6(10:08) 25.11(6:18) 299
  spinning1 30:00
  Strength1 30:00
  Total15 9:53:06 63.46 102.13 876

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MoTuWeThFrSaSu

Sunday Oct 11 #

9 AM

running 28:12 [2] 5.58 km (5:03 / km) +17m 4:59 / km
shoes: Saucony Kinvara 10 (2)

morning jog
4 PM

running 52:08 [2] 11.37 km (4:35 / km) +22m 4:32 / km
shoes: Saucony Kinvara 10 (2)

Saturday Oct 10 #

10 AM

running warm up/down 20:00 [1] 3.86 km (5:11 / km) +35m 4:57 / km
shoes: inov-8 X-talon 210

11 AM

orienteering race 29:26 [4] 5.41 km (5:26 / km) +103m 4:58 / km
shoes: inov-8 X-talon 210

Falkdrevet day 1, or I guess just middle distance now. In the rain so slipping and sliding the whole way.

~3:50 back from Denys Scherbakov. One frustrating 90s mistake on the 2nd control in a subtle section with low visibility, but satisfied with the run from there. Turns out I lost quite a bit of time on poor route choices through terrain, but everyone seemed to be to some extent

https://www.livelox.com/Viewer/Falkdrevet-dag-1-me...

running warm up/down 11:01 [1] 2.07 km (5:19 / km) +20m 5:05 / km
shoes: inov-8 X-talon 210

Friday Oct 9 #

5 PM

running 36:28 [2] 7.23 km (5:03 / km) +97m 4:44 / km
shoes: Brooks Ghost 12

Thursday Oct 8 #

8 AM

running 26:25 [1] 4.91 km (5:23 / km) +62m 5:04 / km
shoes: Brooks Ghost 12

Pre coffee/breakfast, post ice cream.
6 PM

running 23:00 [2] 4.39 km (5:14 / km) +45m 4:59 / km
shoes: inov-8 X-talon 210

orienteering 1:19:49 [3] 12.82 km (6:14 / km) +138m 5:54 / km
shoes: inov-8 X-talon 210

8 PM

running 20:44 [2] 4.24 km (4:53 / km) +20m 4:47 / km
shoes: inov-8 X-talon 210

Wednesday Oct 7 #

2 PM

running 18:59 [2] 3.8 km (5:00 / km) +20m 4:52 / km

orienteering 48:49 [2] 6.88 km (7:06 / km) +58m 6:49 / km

running 19:08 [2] 3.8 km (5:02 / km) +40m 4:47 / km

Tuesday Oct 6 #

8 AM

running 15:01 [2] 3.24 km (4:38 / km) +20m 4:30 / km
shoes: Saucony Kinvara 10 (2)

9 AM

running tempo 25:00 [4] 6.91 km (3:37 / km) +44m 3:30 / km
shoes: Saucony Kinvara 10 (2)

25 min tempo, tried to keep comfortable since running intervals in evening. On gravel and dirt trails/roads

running 14:51 [2] 3.4 km (4:22 / km) +20m 4:15 / km
shoes: Saucony Kinvara 10 (2)

6 PM

running warm up/down 13:30 [1] 2.5 km (5:24 / km) +20m 5:12 / km
shoes: Saucony Kinvara 10 (2)

running 31:00 [5] 6.06 km (5:07 / km) +75m 4:49 / km
shoes: Saucony Kinvara 10 (2)

Intervals with VOK. 5x a hard sort of rolling hill effort, with some strength exercises and then jogging back down. Hill effort 65-68s, short jog, and then another 45-48s. Running around the loop with Patrick.

Pretty chill with a lot of rest, but hammering the hill effort.

running warm up/down 16:50 [1] 3.21 km (5:15 / km) +20m 5:05 / km
shoes: Saucony Kinvara 10 (2)

Monday Oct 5 #

12 PM

Strength 30:00 [1]

8 PM

spinning 30:00 [1]

4 short harder efforts thrown in. Started the first at a minute, but realized that I might be defeating the purpose of an easy spin, so last three 25-30s sprints.
9 PM

running 2:45 [1] 0.45 km (6:07 / km)

Took a pee on a bush, jogged home

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