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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Nov 15:

activity # timemileskm+m
  running7 4:13:45 32.51(7:48) 52.32(4:51) 368
  orienteering2 2:14:41 11.39(11:49) 18.33(7:21) 117
  Strength2 1:00:00
  Total10 7:28:26 43.9 70.65 485

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Sunday Nov 15 #

2 PM

running 36:25 [2] 7.07 km (5:09 / km) +110m 4:47 / km
shoes: Salomon Speedcross 4

Forgot I had these shoes. Not the most comfortable, probably why I forgot them

running hills 14:45 [3] 3.51 km (4:12 / km) +105m 3:39 / km
shoes: Salomon Speedcross 4

Hill ended up being closer to 40s, so 8 hill sprints instead

running 5:13 [2] 1.08 km (4:50 / km) +10m 4:37 / km
shoes: Salomon Speedcross 4

Saturday Nov 14 #

11 AM

running 38:17 [1] 7.26 km (5:16 / km) +76m 5:01 / km
shoes: Brooks Ghost 12

12 PM

orienteering 1:12:28 [2] 9.25 km (7:50 / km) +117m 7:22 / km
shoes: inov-8 X-talon 210

Running an old course I never ran. Control picking of sorts, since 58 controls. Surprised I've never run here before, actually really enjoyable forest.

Meant to run the course a little faster, but never really got going as I was frequently slowing down at controls to double check I was there.

Quite a few control circles were crowded with control numbers, so got a little difficult to read at times. I also think I might have hit a small rock to the right of 51 and just went with it.

http://orienteering.ca/doma/show_map.php?user=chri...
1 PM

running 38:52 [1] 7.37 km (5:16 / km) +67m 5:03 / km
shoes: Brooks Ghost 12

Friday Nov 13 #

4 PM

Strength 30:00 [1]

Thursday Nov 12 #

4 PM

running 31:10 [2] 6.66 km (4:41 / km)
shoes: inov-8 X-talon 210

orienteering 1:02:13 [2] 9.08 km (6:51 / km)
shoes: inov-8 X-talon 210

Old course I never ran from the spring. Not the most interesting terrain, but in the dark and no flags to make it a bit more challenging
5 PM

running 31:10 [2] 6.68 km (4:40 / km)
shoes: inov-8 X-talon 210

Wednesday Nov 11 #

2 PM

Strength 30:00 [2]

Tuesday Nov 10 #

8 AM

running warm up/down 15:03 [2] 2.92 km (5:09 / km)
shoes: Saucony Kinvara 10 (2)

running intervals 29:45 [4] 7.23 km (4:07 / km)
shoes: Saucony Kinvara 10 (2)

5x 5 min w/ 1 min rest

Turns out there was a set of fences and a train track stopping me from continuing down the desired path, so turned around. Took a wrong turn and first interval turned into more of a terrain interval.

Hit the same train tracks, just on the opposite side, on the last interval and veered off into the forest. Tripped in the logged area within 10s of leaving the trail, got up hit a stream immediately after, called the interval with 10s to go since didn't feel like wading through a stream.
9 AM

running warm up/down 13:05 [2] 2.54 km (5:09 / km)
shoes: Saucony Kinvara 10 (2)

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