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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jun 2:

activity # timemileskm+m
  running7 4:55:14 33.41(8:50) 53.77(5:29) 662
  orienteering - Quality2 2:12:20 11.72(11:18) 18.86(7:01) 156
  Orienteering - Sprint1 17:40 2.12(8:20) 3.41(5:11)
  Total7 7:25:14 47.25(9:25) 76.04(5:51) 818

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MoTuWeThFrSaSu

Sunday Jun 2 #

6 PM

running 1:44:17 [2] 18.85 km (5:32 / km) +269m 5:10 / km

Saturday Jun 1 #

10 AM

running 12:32 [2] 2.21 km (5:40 / km) +15m 5:29 / km

orienteering - Quality intervals 1:13:00 [3] 9.71 km (7:31 / km) +156m 6:58 / km

Running this week’s South East Stockholm joint training. A 7.3km course with lots of controls split into 3 intervals. A bit of a “warm-up” on the first and then into the fun, detailed area.

Quite good orienteering. A big mistake on the first interval, but the major mistakes on the next 2 intervals were more down to me not knowing which control to run to. Feeling smoother in the control circles as opposed to last week.

Ended up being 3x 21-23 mins with ~4 mins rest in between

Livelox
Password: Barnsjön

running 18:46 [2] 3.49 km (5:23 / km) +30m 5:09 / km

Thursday May 30 #

8 AM

running 40:17 [2] 6.83 km (5:54 / km) +145m 5:20 / km

Wednesday May 29 #

8 AM

running 20:36 [2] 3.54 km (5:49 / km) +47m 5:27 / km

Morning shake out to move the legs. 3x100m accelerations at the end
7 PM

running 21:30 [2] 3.91 km (5:30 / km)

Some running before the race, between the race and intervals, and after the intervals

Orienteering - Sprint 17:40 [5] 3.41 km (5:11 / km)

running intervals 13:04 [5] 3.6 km (3:38 / km)

3x 3 mins, 2 mins jog. Running around some nice road reclaimed for walkers and cyclists. Nice to have Oscar on the bike for motivation to finish the last interval.

Paces: 3:06, 3:10, 3:07

Tuesday May 28 #

6 PM

running 14:50 [2] 2.63 km (5:38 / km)

Run to/from the start

orienteering - Quality 59:20 [3] 9.15 km (6:29 / km)

Long distance training at 1:15000 and a short control picking after. Not the most focused today and quite poor orienteering on the long course. Big mistake as I left control control 1, ran to the wrong control location at control 3 (no flags), and messed up attacking the 4th control.

Took the control picking a little faster and flowed well through the controls. A 20s mistake to control 5, where it was safer to stay high on the hill as opposed to side hilling.

Livelox

Monday May 27 #

6 PM

running 49:22 [2] 8.71 km (5:40 / km) +156m 5:12 / km

Keeping things nice and easy. 3 strides as I was nearing home.

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