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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 20, 2018:

activity # timemileskm+m
  running12 6:49:12 47.63(8:35) 76.66(5:20) 680
  orienteering4 1:59:00 13.12(9:04) 21.12(5:38) 189
  Strength3 1:45:00
  cycling1 36:00 8.02(13.4/h) 12.9(21.5/h) 168
  Total17 11:09:12 68.77 110.68 1037

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SuMoTuWeThFrSa

Saturday Oct 20, 2018 #

9 AM

running warm up/down 28:00 [1] 4.42 km (6:20 / km) +5m 6:18 / km

orienteering race 14:10 [4] 3.53 km (4:01 / km) +13m 3:56 / km

Sprint went well for the most part. Only real mistakes were on two where I went up the stairs to the north and then 13 when I popped into the forest too far to the right of the control.
I just feel like I haven't gone fast enough or pushed hard enough in a sprint recently. Maybe that's just a natural loss of drive/Adrenalin for the race?
Anyway technically I could improve on knowing my route more precisely

running warm up/down 6:00 [1] 1.0 km (6:00 / km)

12 PM

running warm up/down 21:00 [1] 3.55 km (5:55 / km)

orienteering 15:59 [5] 3.39 km (4:43 / km) +38m 4:28 / km

Decent run, had three 15s mistakes.

First, going to 9 took a crappy route through the slash and later ran past the control. Then, control 11 I stopped around the circle after just taking a bearing through the forest and getting distracted pushing through the falled trees and crap. Then 15, I left my line after spotting an easier path through the forest and ended up stopping too early, eventually remembered that the path right behind the control would help judge position. Overall, just a bit too much running in the forest at times and needed to read the map a little more.

Since it was in the forest for a fair portion I felt I pushed harder in this race since I at least felt I had something to push against.

running warm up/down 9:09 [1] 1.59 km (5:45 / km)

Friday Oct 19, 2018 #

5 AM

running 25:15 [1] 4.79 km (5:16 / km)

Easy pre-drive morning run. 5 strides at the end
3 PM

running warm up/down 20:00 [1] 3.75 km (5:20 / km)

orienteering 33:20 [4] 6.61 km (5:03 / km) +27m 4:57 / km

Overall not my favourite of races. Made one large mistake in the green at number 8 and then several smaller. I was pretty loud swearing several times after falling in rivers, down hills, or pushing through the green. Goals had been to flow through controls which I did, just needed to keep reminding myself throughout

Thursday Oct 18, 2018 #

4 PM

Strength 25:00 [2]

7 PM

orienteering 30:00 [2] 5.39 km (5:34 / km) +51m 5:19 / km

I'll split the orienteering section up. The training in the forest was just a constant wade through thorns.

orienteering 25:31 [1] 2.2 km (11:36 / km) +60m 10:12 / km

Wednesday Oct 17, 2018 #

7 AM

running 1:22:36 [1] 15.26 km (5:25 / km) +227m 5:02 / km

Easy run, meant to do some hill sprints but ran out of time so I'll do them later
8 PM

running 15:00 [1] 2.92 km (5:08 / km) +2m 5:07 / km

Some stretching and going back to find my headlamp I took out of time

running 13:30 [4] 2.98 km (4:32 / km)

Felt like keeping it short so didn't run to any hills. Marked out 200m along the back of a baseball diamond so ran 7 of those and recovered on the way back (1:30 rest)

running warm up/down 5:16 [1] 1.01 km (5:13 / km)

Tuesday Oct 16, 2018 #

8 AM

running 33:58 [1] 6.81 km (4:59 / km) +86m 4:41 / km

Decided to just do a shorter run to preserve my knees for next week
9 AM

Strength 35:00 [2]

Runner 360 plus some exercises with a band
6 PM

running warm up/down 16:00 [1] 2.83 km (5:39 / km) +10m 5:33 / km

running intervals 30:00 [4] 6.26 km (4:48 / km) +60m 4:34 / km

6 princess point loops. Got from 1:45-1:40 rest, as starting around every 5 minutes it seems. Ran harder then probably necessary, but slowed down as it got dark and made the trails a little harder to see
7 PM

running warm up/down 9:00 [1] 1.25 km (7:12 / km) +20m 6:40 / km

Monday Oct 15, 2018 #

7 PM

cycling 36:00 [2] 12.9 km (21.5 kph) +168m

8 PM

running 15:28 [1] 2.99 km (5:10 / km)

easy jog right after the ride to ancaster

Sunday Oct 14, 2018 #

10 AM

running warm up/down 22:00 [1] 3.71 km (5:56 / km) +15m 5:49 / km

running intervals 48:00 [3] 9.91 km (4:51 / km) +250m 4:18 / km

8x5 min w/ 1 minute rest. The first 6 all had some nice overgrown trails that were almost forest running, 7th a climb up from the forest, and ended it off easy with a nice flat 5 minutes around a park. There was a bit of climb but I think 250m is a little too much
11 AM

running warm up/down 9:00 [1] 1.63 km (5:31 / km) +5m 5:26 / km

3 PM

Strength 45:00 [2]

At the gym for an hour 15 but we'll call it 45 minutes.

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