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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending May 19, 2020:

activity # timemileskm+m
  running13 7:26:49 57.28(7:48) 92.19(4:51) 770
  orienteering - General3 2:38:01 12.99(12:10) 20.91(7:33) 583
  spinning1 53:00
  Strength1 15:00
  Total15 11:12:50 70.28 113.1 1353

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WeThFrSaSuMoTu

Tuesday May 19, 2020 #

6 AM

running 33:15 [2] 5.87 km (5:40 / km) +78m 5:19 / km

3 PM

running warm up/down 15:04 [1] 2.6 km (5:48 / km) +45m 5:20 / km
shoes: Nvii Forest 1

orienteering - General 40:06 [4] 5.97 km (6:43 / km) +162m 5:55 / km
shoes: Nvii Forest 1

orienteering - General 24:30 [2] 3.0 km (8:10 / km) +54m 7:30 / km
shoes: Nvii Forest 1

Monday May 18, 2020 #

4 PM

spinning 53:00 [1]

Sunday May 17, 2020 #

10 AM

running 13:00 [2] 2.69 km (4:50 / km)
shoes: Salming Elements

12 mins running + 3 mins of stretching and some accelerations

running intervals 34:00 [4] 8.65 km (3:56 / km)
shoes: Salming Elements

Morning threshold intervals. 4x 7 min w/ 1:30 rest. Running a loop around the park/school behind my dads house, and not bothering to look at paces, just going off feel.

Like usual, first one fairly slow at about 3:40 pace, and then dropping down to 3:30, 3:29, 3:24. Knees feeling a little beat up after. I thought grass would be a nicer surface, but maybe knees getting jostled around on the bumby ground.
11 AM

running 9:13 [2] 2.0 km (4:37 / km)
shoes: Salming Elements

3 PM

running 11:00 [2] 2.3 km (4:47 / km)

Running over to track, keeping warm-up short due to rain.

running intervals 36:10 [4] 9.32 km (3:53 / km)

20x400m w/ 30s around the Ancaster dirt track ...or I suppose getting close to a grass track now.

Times somewhere in between 76 and 79s.
4 PM

running 9:30 [1] 1.9 km (5:00 / km)

Saturday May 16, 2020 #

7 AM

running 46:02 [2] 10.03 km (4:35 / km) +39m 4:30 / km

Solid 3 hours of sleep, before doing an assignment at 2 am
2 PM

running 11:00 [1] 2.17 km (5:04 / km) +15m 4:54 / km
shoes: Salming Elements

orienteering - General 37:25 [3] 5.14 km (7:17 / km) +167m 6:16 / km
shoes: Salming Elements

Found a small spot of the valley I've never run in, so just drew some controls on a map and ran there.

Area looked nice when driving up Sulphur springs, but I learned it was actually quite unpleasant and quite overgrown.
3 PM

running 10:30 [2] 2.22 km (4:44 / km) +5m 4:41 / km
shoes: Salming Elements

Friday May 15, 2020 #

Event: CANCELED Canada and USA Team Trials & Sage Stomp
 
3 PM

running 12:30 [2] 2.5 km (5:00 / km) +8m 4:55 / km

running 41:20 [3] 10.36 km (3:59 / km) +43m 3:55 / km

X-league. Just keeping it comfortable and doing 4min/kms, or about that intensity if on some muddy trails. Turned the speed up last couple minutes since legs feeling nice.

running 11:00 [2] 2.06 km (5:20 / km) +15m 5:09 / km

Easy run back to car and then 5x 11-13s strides across a soccer field.
7 PM

Strength 15:00 [2]

Noah was doing a workout in the backyard, so just used his dumbbells and did my own thing.

4 minutes of exercises then 1 minute rest. Doing a minute of squats, a minute of calf raises, and then doing some sort of core on others.

Probably about 20 minutes of work with a few lighter maintenance exercises at end.

Thursday May 14, 2020 #

6 AM

running 34:15 [1] 5.93 km (5:47 / km) +81m 5:24 / km

Morning jog. Legs have felt pretty spent the last few days so just keeping very light
1 PM

running 57:00 [2] 10.53 km (5:25 / km) +193m 4:58 / km

Another easy run.

Kind of like the two easy runs, might do the 45 am, 45 pm more often ....or I suppose when getting up at 6 might try for a 40 am, 50 pm.

Wednesday May 13, 2020 #

1 PM

running long 1:02:00 [2] 11.06 km (5:36 / km) +248m 5:02 / km
shoes: Salming Elements

16.5 mins before O and the rest after. Legs tired, just jogging out the last 45.

orienteering - General long 56:00 [2] 6.8 km (8:14 / km) +200m 7:11 / km
shoes: Salming Elements

Just drew a line on a map and did a terrain run. Generally, trying to stick to the parts with less thorns and burs, so a couple spots where was running on trails.

Considered running again in reverse direction, just not too much motivation to actually orienteer in the valley at the moment.

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