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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the last 7 days:

activity # timemileskm+m
  orienteering - Quality3 2:56:49 18.9(9:21) 30.41(5:49) 329
  running5 2:41:51 20.29(7:59) 32.66(4:57) 223
  Total7 5:38:40 39.19(8:39) 63.07(5:22) 552


Saturday Jun 15 #

12 PM

running 19:50 [2] 4.01 km (4:57 / km) +17m 4:51 / km

Easy jog

running 5:00 [5] 1.0 km (5:00 / km)

5x 15s strides
10 PM

running warm up/down 20:00 [1] 3.0 km (6:40 / km)

11 PM

orienteering - Quality race 1:20:17 [4] 15.52 km (5:10 / km) +175m 4:54 / km

Jukola 1st Leg. 78th, +3:52 on the leader.

Team was 52nd, which I think is a good result given the extensive team changes that occured on the morning of due to sickness in the team. Most of the team was happy with their runs. It would have been fun to see how our team at full strength could of placed, but that's the way things are sometimes.

Original team: Linus, Noel, Lukas, Kugo, Isac, Hugo, Christian
Edited team: Christian, Lukas, Hugo, Noel, Kugo, Alvin, Isac

Very happy with my race though. As close to a perfectly clean run that I can expect. Dropped my map about a minute into the mass-start, when someone went for a gap that didn't exist and ended up knocking it out of my hand. Turned around in desperation that I might never see it again, and able to grap it without being trampled to death.

I was probably doing a little more orienteering than necessary on a first leg, but I was quite nervous from my last year's mistakes. It ended up being beneficial in some of the more technical portions though where others made mistakes.

I started getting some little cramps in my hamstrings the last 15-20 mins so I was forced to let some of the others pull ahead of me. I think it's the first time since 2021 I've had this problem. Obviously its a quite strenuous effort, but my legs still felt like they had more to give. I've also had some on and off discomfort in my upper hamstrings the past year. Not sure if that is potentially related? Maybe time to start lifting some weights again?

Friday Jun 14 #

4 PM

orienteering - Quality 55:02 [2] 8.47 km (6:30 / km) +85m 6:11 / km

Jukola training. Very enjoyable and the flattest map I've run on in a while.

Need to remember for Jukola:
- focused and have a plan from the start
- "see" the whole leg. So find a way to make the orienteering as easy as possible
- conservative routes
- compass

Terrain notes:
- very flat and hill tops not very distinct
- marshes obvious, but the boundary isn't

Thursday Jun 13 #

(rest day)

A sea gull shit on my head as I was waiting for the ferry. I'm choosing to take that as a sign I will inevitably dominate the last leg this weekend.

Wednesday Jun 12 #

5 PM

running 13:45 [2] 2.85 km (4:49 / km) +30m 4:35 / km

running 34:30 [4] 9.99 km (3:27 / km) +52m 3:22 / km

Blodomloppet 10k. Got registered by work which turned out to be quite fun. I read somewhere that the course was 10.38km, but might be 100m shorter on race day. Anyway I don't think it's measured, but I feel like it's actually about 10k exactly.

In the 2nd wave which started 10 mins after the first so a solo first 2.5km and then I ended up passing 400-500 people. A nice second half of the course which included some muddy smaller trails and a few hills.

I think I paced the effort pretty well. About 3:20 min/kms the first few kilometers and then i started to slow down. I think this is more down to the slower course on the 2nd half, which also made it harder to get by the other runners. That being said running with so many people was more fun than a solo 10k and gave the mind something to think about.

Tuesday Jun 11 #

6 PM

running 22:50 [2] 4.21 km (5:25 / km) +50m 5:07 / km

orienteering - Quality 41:30 [3] 6.42 km (6:28 / km) +69m 6:08 / km

2 Contours only course with about 5 mins recovery in the middle. Relatively flat and detailed, and a big emphasis on compass so I was thinking it's kind of Jukola relevant.

1 big mistake on the 1st course and a clean 2nd course. Poor exit direction a couple times on the 1st course so something to keep in mind for Jukola.

Monday Jun 10 #

7 PM

running 45:56 [1] 7.6 km (6:03 / km) +74m 5:46 / km

Easy with Silvia

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