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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  running23 15:47:27 120.66(7:51) 194.18(4:53) 2434
  Strength15 6:25:00
  biking6 5:20:38 20.79 33.46 522
  orienteering6 5:06:42 27.49(11:09) 44.24(6:56) 115631 /47c65%
  Total45 32:39:47 168.94 271.88 411231 /47c65%

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Wednesday Jul 31, 2019 #

3 PM

running warm up/down 14:25 [2] 1.89 km (7:38 / km) +76m 6:21 / km
shoes: Adidas Terrex Agravic 355 grey

orienteering 51:30 [3] *** 6.88 km (7:29 / km) +229m 6:25 / km
spiked:21/24c shoes: Adidas Terrex Agravic 355 grey

First training here in Norway at Rudskogen. Got to join the Swiss team on this very pro training with warm up maps, gps, real start procedure and everything. Really got the world champs feeling from the beginning, I like it!

Took the first controls to get into the navigation and that worked out pretty well so added a bit of speed after 5. Went smoothly around until 14 where i made a little mistale and Johan Runesson passed me for a few controls. Then I took the lead again and orienteered pretty well. At 20, turned right too early and we were both turning around there but figured it out faster! All in all was much fun!

GPS: https://events.loggator.com/middle_men_rudskogen
4 PM

running warm up/down 4:51 [2] 0.86 km (5:38 / km)
shoes: Adidas Terrex Agravic 355 grey

Tuesday Jul 30, 2019 #

1 PM

orienteering 58:40 [2] *** 8.05 km (7:17 / km) +241m 6:20 / km
spiked:10/11c shoes: Adidas Terrex Agravic 355 grey

Orienteering on Gothenburg's best night-O map, Delsjön. A bit rainy but fun and very similar to Norway in terms of ground vegetation.

Monday Jul 29, 2019 #

9 AM

running 57:19 [2] 10.39 km (5:31 / km) +138m 5:10 / km
shoes: Adidas Boston 6 Aktiv

And yet another segment crown on a longer round with Axel!
10 AM

Strength (Core) 15:00 [1]

Short core with Axel, trying different challenges
3 PM

orienteering 30:00 [2] 4.55 km (6:36 / km) +25m 6:25 / km
shoes: Adidas Terrex Agravic 355 grey

Nice lil O in Lunsen with Emma! Sadly, I heard this morning that most of the map is embargoed for Oringen next year so only went on a small part of it. Still very fun tho!

Sunday Jul 28, 2019 #

7 PM

running 26:28 [2] 4.54 km (5:50 / km) +84m 5:20 / km
shoes: Adidas Boston 6 Aktiv

A nice evening run with the Granqvist brothers Emil and Axel! Two segment records and a swim in the heat! Tomorrow the real training starts

Friday Jul 26, 2019 #

6 PM

running 11:25 [2] 2.17 km (5:16 / km)
shoes: Adidas Adizero Boost 2.0 viole

Wanted to do a nice interval training today but failed so hard at that... after 10min of running I just couldn't keep going

Thursday Jul 25, 2019 #

Note
(rest day)

Serious rest needed or so I felt today

Wednesday Jul 24, 2019 #

7 PM

Note
(rest day)

Oof so exhausted and tired, truly got some heat affection from Croatia

Strength (Core) 15:00 [1]

Just something to do to keep the mind sane

Tuesday Jul 23, 2019 #

11 AM

biking 1:26:35 [3] 33.46 km (23.2 kph) +522m
shoes: Adizero Takumi Sen

Wonderful bike ride to the top of SRD Dubrovnik and back plus some loops in the city

Monday Jul 22, 2019 #

6 PM

running 50:06 [3] 11.12 km (4:30 / km) +273m 4:01 / km
shoes: Adizero Takumi Sen

Failed segment chase due to heavy rain, wind and thunder that made it impossible to run fast

Sunday Jul 21, 2019 #

7 AM

running 51:14 [2] 10.96 km (4:40 / km) +45m 4:35 / km
shoes: Adizero Takumi Sen

Easy morning stroll
7 PM

running 46:14 [3] 8.46 km (5:28 / km) +361m 4:30 / km
shoes: Adizero Takumi Sen

Climbed on top of the closest hill top of Dubrovnik and man that was a big climb... Not segment chase, just a try at it
Was so exhausted from being out on a boat all day laying in the sun and swimming so much that I just wanted to try and see how it feels. Maybe later a real try.

Strava segment: https://www.strava.com/segments/8159061

Saturday Jul 20, 2019 #

3 PM

running 49:22 [3] 8.58 km (5:45 / km) +220m 5:06 / km
shoes: Adidas Adizero Boost 2.0 viole

Little loop around Dubrovnik. Also tried some segments: 3 crowns on first try!! ;) More segment chases tomorrow!

5 PM

Note

Also, I just LOOOVVEE Croatia and especially the dry heat! Finally some real summer
C • and I ❤️ Suomi 2

Friday Jul 19, 2019 #

Note
(rest day)

Stiff ankle so just played a round of golf tonight

Thursday Jul 18, 2019 #

6 PM

biking (Indoor) 59:00 [2]

7 PM

Strength (Core) 20:00 [1]

Wednesday Jul 17, 2019 #

7 PM

running warm up/down 17:00 [2] 3.38 km (5:02 / km) +19m 4:54 / km
shoes: Adidas Adizero Boost 2.0 viole

running intervals 35:06 [5] 8.84 km (3:58 / km) +61m 3:50 / km
shoes: Adidas Adizero Boost 2.0 viole

8x1min(1min) + 3min rest + 16x30sec(30sec)
8 PM

running warm up/down 9:24 [3] 1.94 km (4:51 / km) +15m 4:40 / km
shoes: Adidas Adizero Boost 2.0 viole

Tuesday Jul 16, 2019 #

10 AM

orienteering 57:12 [2] *** 9.01 km (6:21 / km) +335m 5:21 / km
12c shoes: Adidas Terrex Agravic (blue be

Rainy uphills today
11 AM

Strength (Core) 20:00 [1]

Monday Jul 15, 2019 #

1 PM

running 41:36 [2] 8.1 km (5:08 / km) +102m 4:50 / km
shoes: Adidas Boston 6 Aktiv

Sunday Jul 14, 2019 #

7 PM

running long 1:40:54 [3] 22.19 km (4:33 / km) +107m 4:26 / km
shoes: Adizero Takumi Sen

Long sunday evening city explore along the sea shore of the city centre. A bit over speed but still fun!

Saturday Jul 13, 2019 #

6 PM

Strength 20:00 [1]
(rest day)

Felt really tired so not much today

Friday Jul 12, 2019 #

7 PM

running 1:09:19 [3] 15.58 km (4:27 / km) +112m 4:18 / km
shoes: Adizero Takumi Sen

Faster run with a 10min tempo in the middle at 3:45-3:50 pace.
8 PM

Strength (Core) 10:00 [1]

Thursday Jul 11, 2019 #

5 PM

running 46:48 [3] 10.21 km (4:35 / km) +87m 4:24 / km
shoes: Adidas Adizero Boost 2.0 viole

6 PM

Strength (Core) 15:00 [1]

Wednesday Jul 10, 2019 #

10 AM

running warm up/down 25:52 [2] 4.35 km (5:57 / km) +84m 5:25 / km
shoes: Adidas Terrex Agravic (blue be

11 AM

orienteering intervals 39:58 [4] 5.15 km (7:46 / km) +12m 7:40 / km
shoes: Adidas Terrex Agravic (blue be

Getting ready for Norway, a little over a month left!!!
Marsh intervals:
2x4x2min, 1min rest
4min rest
4x1min, 1min rest

It has been raining s lot lately so it was really wet but So much fun! Need to do this more often!
C • Marsh 4

running warm up/down 17:25 [2] 3.26 km (5:21 / km) +66m 4:51 / km
shoes: Adidas Terrex Agravic (blue be

5 PM

biking 45:00 [2]

Strength (Core) 20:00 [3]

Tuesday Jul 9, 2019 #

11 AM

orienteering warm up/down 20:07 [2] 2.94 km (6:51 / km) +84m 5:59 / km
shoes: Adidas Terrex Agravic 355

orienteering 49:15 [3] 7.66 km (6:26 / km) +230m 5:35 / km
shoes: Adidas Terrex Agravic 355

12 PM

running warm up/down 7:42 [2] 1.23 km (6:16 / km) +15m 5:54 / km

7 PM

running 1:06:36 [3] 14.49 km (4:36 / km) +169m 4:21 / km
shoes: Adidas Adizero Boost 2.0 viole

Monday Jul 8, 2019 #

8 PM

Strength (Core) 25:00 [1]
(rest day)

Sunday Jul 7, 2019 #

7 PM

biking (Indoor) 45:00 [2]

8 PM

Strength (Core) 25:00 [1]

Saturday Jul 6, 2019 #

6 PM

Strength (Core) 55:00 [2]

Ankle not feeling good, very tight and hurts when putting too much weight on it

Friday Jul 5, 2019 #

7 PM

running warm up/down 20:14 [2] 4.29 km (4:43 / km) +29m 4:34 / km
shoes: Adidas Adizero Boost 2.0 viole

running intervals 29:01 [4] 7.21 km (4:01 / km) +42m 3:55 / km
shoes: Adidas Adizero Boost 2.0 viole

4x1km/2min 3:31, 3:28, 3:30, 3:31
4min rest
5min 30on/30off 3:15min/k on / 4:30min/k off
8 PM

running warm up/down 20:11 [2] 4.05 km (4:59 / km) +33m 4:47 / km
shoes: Adidas Adizero Boost 2.0 viole

Strength (Core) 25:00 [1]

Thursday Jul 4, 2019 #

12 PM

running 1:06:31 [2] 13.45 km (4:57 / km) +137m 4:42 / km
shoes: Adidas Boston 6 Aktiv

New fresh and soft saw dust trails!! *heart eye emoji*
C • USA Independence Day 4
9 PM

Strength (Core) 55:00 [1]
shoes: Adizero Takumi Sen

Wednesday Jul 3, 2019 #

Note
(rest day)

Busy at work and then Matthew and Alex arrived for the night. We went for a nice micro brewery tour and also found a speak-easy whole-in-the-wall right in the center of Helsinki!

Tuesday Jul 2, 2019 #

8 PM

biking warm up/down 25:00 [2]
shoes: Adidas Boston 6 Aktiv

Strength (Core) 35:00 [1]
shoes: Adidas Boston 6 Aktiv

Core with some weights, balance

Monday Jul 1, 2019 #

8 PM

biking 1:00:03 [2]
shoes: Adidas Boston 6 Aktiv

9 PM

running 1:02:24 [2] 12.64 km (4:56 / km) +159m 4:39 / km
shoes: Adidas Boston 6 Aktiv

For Canada's 152nd birthday did 152minutes of training today. Fun at work and fun on my free time today, life is good.
C • Happy 1
10 PM

Strength (Core) 30:00 [1]

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