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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 25:

activity # timemileskm+m
  running11 5:58:04 45.98(7:47) 74.0(4:50) 557
  orienteering4 2:33:59 15.42(9:59) 24.81(6:12) 69
  Strength2 46:00
  Total14 9:18:03 61.4 98.81 626

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MoTuWeThFrSaSu

Sunday Oct 25 #

3 PM

running 14:43 [2] 2.85 km (5:10 / km)

orienteering 55:18 [2] 8.33 km (6:38 / km)

running 20:20 [2] 3.89 km (5:14 / km)

Saturday Oct 24 #

9 AM

running warm up/down 14:22 [1] 2.49 km (5:46 / km)
shoes: inov-8 X-talon 210

Logging this before I accidentally upload my gps to strava

orienteering 32:41 [4] 5.75 km (5:41 / km)
shoes: inov-8 X-talon 210

Test running next weeks middle distance. Lost a couple minutes early on, when I hit a few controls but couldn't see the tapes. Then, one mistake of my own doing, but generally going well apart from that and nice course.
10 AM

running warm up/down 7:32 [1] 1.47 km (5:07 / km)
shoes: inov-8 X-talon 210

2 PM

running warm up/down 19:19 [2] 4.08 km (4:44 / km) +25m 4:36 / km
shoes: Saucony Kinvara 10 (2)

3 PM

running 35:00 [4] 9.52 km (3:41 / km)
shoes: Saucony Kinvara 10 (2)

20x 400m w/ 30s rest on one of the dumbest tracks in existance. Apparently the school came across some budget restraints in construction, as there is ample of space on either side of the track for the remaining 30m.

Just running in the outside lane from the 400m marking. First one a little fast at 74s, but kept the next few at ~78s and sped up throughout finishing the last few at ~73s.

running warm up/down 17:51 [2] 3.89 km (4:35 / km) +15m 4:30 / km
shoes: Saucony Kinvara 10 (2)

Friday Oct 23 #

11 AM

running 55:12 [2] 10.39 km (5:19 / km) +162m 4:56 / km
shoes: Saucony Kinvara 10

easy run pre lunch

Thursday Oct 22 #

12 PM

Strength 30:00 [2]

5 PM

running 16:18 [2] 3.8 km (4:17 / km) +20m 4:11 / km
shoes: inov-8 X-talon 210

Literally just made my start time
6 PM

orienteering 52:30 [3] 8.52 km (6:10 / km) +54m 5:58 / km
shoes: inov-8 X-talon 210

First part of the vinternatt course. I think something like 15 minutes after Joel. Just at the usual cruising sort of effort. 2 big mistakes attempting to take bearings through sone nasty green with lots of fallen trees. Also managed to run to a control out of order, and then run part of the next leg before catching my mistake.

My times the last few weeks have been laughably bad, so I’m going to try up level of my orienteering a bit on Thursday nights. Im going to do some combination of taking these training/races more seriously, putting more effort into being on time and/or ready to orienteer, and rethinking my night orienteering in the crappier out dated sections of the maps.
7 PM

orienteering 13:30 [2] 2.21 km (6:07 / km) +15m 5:54 / km
shoes: inov-8 X-talon 210

Last bit of course, taking easy. Also being a bit of a baby crossing electric fences so need to work on my hurdling skills

running 17:49 [2] 3.62 km (4:55 / km) +30m 4:44 / km
shoes: inov-8 X-talon 210

Wednesday Oct 21 #

1 PM

running 1:02:15 [2] 13.51 km (4:36 / km) +82m 4:28 / km
shoes: Brooks Ghost 12

Tuesday Oct 20 #

9 AM

running 28:32 [1] 5.19 km (5:30 / km) +64m 5:11 / km
shoes: Brooks Ghost 12

Morning jog. Crawling, pre coffee and had to take a poo
6 PM

running warm up/down 6:42 [1] 1.22 km (5:30 / km) +20m 5:05 / km
shoes: Saucony Kinvara 10 (2)

A bit late

running hills 34:45 [5] 6.78 km (5:08 / km) +130m 4:41 / km
shoes: Saucony Kinvara 10 (2)

VOK intervals

6x ~1:15s hill, jog down back side, ~30 hill back up, down to bottom where 30s of core and restart on 6 min.

Conveniently, was still jogging down the hill when everyone started so only 1 min of running on first hill. Legs feeling very heavy from Sunday so happy to keep times consistent.

running warm up/down 7:24 [1] 1.3 km (5:42 / km) +9m 5:30 / km
shoes: Saucony Kinvara 10 (2)

Monday Oct 19 #

10 PM

Strength 16:00 [1]

As much as I felt like doing

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