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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 18:

activity # timemileskm+m
  running8 6:32:09 50.67(7:44) 81.54(4:49) 587
  orienteering2 2:40:07 14.47(11:04) 23.28(6:53) 187
  Strength1 30:00
  Total9 9:42:16 65.13 104.82 774

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MoTuWeThFrSaSu

Sunday Oct 18 #

9 AM

running warm up/down 15:00 [2] 3.04 km (4:56 / km) +30m 4:42 / km
shoes: inov-8 X-talon 210

orienteering 1:09:00 [4] 11.71 km (5:54 / km) +170m 5:30 / km
shoes: inov-8 X-talon 210

Vilselopet. Time: 1:20:49 (including all my mishaps) , 13:47 after Anton Johansson
https://www.livelox.com/Viewer/Vilselopet/H21?clas...

Missed my start by about two minutes. Stopped to do my calf exercises I do more every race, near a control about 10 mins in when I wasn’t feeling confident through terrain and calves having some problems in Stoney terrain.

With Quentin rauterier for next bit of course. Generally orienteering like a spas and making a lot of little mistakes. Took a different route to 15 and didn’t see him again.

Not feeling great about my O since even when I ran well I’d be thinking the control was on some other feature (1:15000 map, and forgot control description in rush) and mess up the circle. Eventually, called it quits after a big mistake and jogged the rest of the course to actually enjoy some of orienteering.

Only so much misery compounded on misery a man can take.

orienteering warm up/down 10:00 [2] 1.46 km (6:51 / km) +17m 6:28 / km
shoes: inov-8 X-talon 210

5 PM

running 36:45 [2] 7.73 km (4:45 / km) +121m 4:25 / km
shoes: Saucony Kinvara 10

3 hard 90-120s efforts in up a few of the hills with segments on them.

Probably kind of dumb since I may have tweaked my calf in the process

Saturday Oct 17 #

12 PM

running 1:26:00 [2] 15.96 km (5:23 / km) +145m 5:09 / km
shoes: Saucony Kinvara 10

Nice light jog, plus some O/forest running.

Picked up the intensity a couple times in some of the nicer woods, and 4 strides in there towards the end

Friday Oct 16 #

5 PM

running 48:19 [2] 9.61 km (5:02 / km) +137m 4:42 / km
shoes: Brooks Ghost 12

Nice run as the sun was setting

Thursday Oct 15 #

1 PM

running 41:01 [2] 8.45 km (4:51 / km) +131m 4:30 / km
shoes: Brooks Ghost 12

6 PM

running warm up/down 14:26 [1] 2.58 km (5:36 / km)
shoes: inov-8 X-talon 210

orienteering 1:13:17 [3] 9.37 km (7:49 / km)
shoes: inov-8 X-talon 210

Good orienteering up until 10. Then I spent 10 mins running up and down a vague rocky hillside looking for a boulder. Eventually, bailed and continued on.

Quality of orienteering dropped a lot after that. Still running well on the short legs in the more detail areas, but really messing up as soon as I would run the longer legs through vague semi-accurate terrain. Worth noting, drifting right on bearings almost all the time in the mistakes

orienteering 7:50 [2] 0.74 km (10:35 / km)
shoes: inov-8 X-talon 210

running warm up/down 8:44 [1] 1.63 km (5:21 / km)
shoes: inov-8 X-talon 210

Wednesday Oct 14 #

2 PM

Strength 30:00 [2]

Tuesday Oct 13 #

12 PM

running warm up/down 20:03 [2] 4.34 km (4:37 / km)
shoes: Saucony Kinvara 10 (2)

running intervals 41:00 [4] 10.75 km (3:49 / km)
shoes: Saucony Kinvara 10 (2)

9x ~1km w/ 60s rest plus 2 mins of the 10th km. Running 5km out and back again along the paved path beside the ocean front road or whatever you want to call it. Running into the wind for the first 5, but pretty protected the whole way and not really windy. Stomach started to cramp up on the 4th interval, and coming and going for the rest of the session.

Kept the first 5 relaxed (paces somewhere in 3:21-27), and then picked up the pace on the last 5. Paces; 3:14,12,11,07, and then 3:05 for the first 650m of the 10th, but legs started to lose it there so just called it.

running warm up/down 18:23 [2] 4.03 km (4:34 / km)
shoes: Saucony Kinvara 10 (2)

Monday Oct 12 #

3 PM

running 1:02:28 [2] 13.42 km (4:39 / km) +23m 4:37 / km
shoes: Saucony Kinvara 10 (2)

Easy run along the water plus 4 strides at the end

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