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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  running34 20:29:58 153.76(8:00) 247.45(4:58) 2784
  orienteering9 4:59:54 31.24(9:36) 50.28(5:58) 119571 /87c81%
  Strength4 2:00:00
  biking2 1:00:00
  Total43 28:29:52 185.0 297.73 397971 /87c81%

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Thursday Oct 31, 2019 #

9 AM

Note
(rest day)

One day in Hong Kong yesterday and now a travel day back home. What a trip.

Wednesday Oct 30, 2019 #

Note
(rest day)

Tuesday Oct 29, 2019 #

1 PM

running warm up/down 25:38 [2] 4.41 km (5:49 / km)
shoes: Adidas Adizero Takumi Zen 5

2 PM

orienteering race 18:22 [5] 3.86 km (4:45 / km) +56m 4:26 / km
shoes: Adidas Adizero Takumi Zen 5

World Cup Final China Sprint:

running warm up/down 7:26 [2] 1.45 km (5:08 / km)
shoes: Adidas Adizero Takumi Zen 5

5 PM

running 36:13 [3] 6.23 km (5:49 / km) +258m 4:49 / km
shoes: Adidas Adizero Adios 4

Segment chase after the races!

Monday Oct 28, 2019 #

10 AM

orienteering 39:48 [3] 7.08 km (5:37 / km) +28m 5:31 / km
shoes: Adidas Adizero Takumi Zen 5

Very eye-opening sprint through a local slum. You didn't know what to expect after the next corner...

Sunday Oct 27, 2019 #

2 PM

running warm up/down 20:45 [2] 4.45 km (4:40 / km) +5m 4:38 / km
shoes: Adidas Adizero Adios 4

3 PM

orienteering race 15:44 [5] *** 3.78 km (4:10 / km) +57m 3:52 / km
spiked:16/19c shoes: Adidas Adizero Takumi Zen 5

World Cup Final China, Sprint Relay:

Got to run with the Finnish 4th team. Very fascinating area to run in and some good head-to-head running all the way. Good route choice legs and I did both of the long ones wrong. I wish I had some energy to push a bit faster, felt like I couldn't go any faster than 4min/k. In the end, I somehow managed to get away off some guys and felt decent running to the finish.

Full rest mode on and Tuesday sprint time!

running warm up/down 21:32 [2] 3.85 km (5:36 / km)
shoes: Adidas Adizero Takumi Zen 5

Saturday Oct 26, 2019 #

1 PM

running warm up/down 21:04 [2] 4.09 km (5:09 / km) +21m 5:01 / km
shoes: Adidas Adizero Adios 4

2 PM

orienteering race 55:41 [5] *** 7.68 km (7:15 / km) +401m 5:45 / km
spiked:17/24c shoes: Adidas Terrex Agravic 355 grey

World Cup Final China, Middle:

What an experience of a race. Key word is experience, not race. Thought I was well prepared for the heat and the decent amount of steep hills ahead today but seemingly not.
I tried starting easy to save for a kick towards the end, instead went on the red already at #2. After #4 it turned into mostly trail running and I just couldn't push at all. #5-8 in an open park area where you could almost see the controls didn't help. The occasional getting caught in the jungle ropes and other bushes didn't make the day any easier. I can't understand how Bergman went so much faster.
I have to say tho that I kept up with Tove for one leg and I was the one not making a mistake!

Can't wait for the sprint races that will be flat and only 15min long!! Running with the Finnish team.

SIDENOTE: apparently no official results yet, a lot of discussion and hearsay about crossing olive green by at least half of the runners, including most of the top ten guys and seemingly Gustav Bergman as well. Interesting to see what the big teams like Switzerland and Czech Republic have to say as Gustav's DQ would mean that Joey Hadorn and Vojtech Kral would have a chance at winning the overall World Cup... to be continued
3 PM

running warm up/down 16:23 [2] 2.84 km (5:46 / km) +77m 5:05 / km
shoes: Adidas Adizero Adios 4

Friday Oct 25, 2019 #

10 AM

orienteering 27:49 [2] 3.62 km (7:41 / km) +143m 6:25 / km
shoes: Adidas Terrex Agravic 355 grey

WC Middle model event Xiqiao Mountain:

Very interesting forest with very thick vegetation and not very accurate mapping. Hopefully the race has better mapping, or then not. After orienteering I ran around with Will to film some running videos and take pics.

Thursday Oct 24, 2019 #

6 AM

running 1:23:02 [2] 14.77 km (5:37 / km) +520m 4:47 / km
shoes: Adidas Adizero Adios 4

Early rise-and-shine up to Victoria Peak to see the sunrise... Unfortunately, it was very cloudy so no sunrise to be seen but the views were still amazing. Also, local mountain paths/trails are not your average winding zig zag roads up the hill. Here, they go STRAIGHT UP, man that is hard!
6 PM

running 22:36 [2] 4.73 km (4:47 / km) +12m 4:43 / km
shoes: Adidas Adizero Adios 4

Safely arrived to the land of no Facebook Whatsapp or NBA. I think I might honestly get bored... Jk Jk I came here to race. Nice caves and light shows around the lake we are staying next to. And a nice surprise was to find Will Critchley to be my room mate!

Wednesday Oct 23, 2019 #

3 PM

running 54:21 [3] 10.3 km (5:17 / km) +367m 4:29 / km
shoes: Adidas Adizero Adios 4

First run in HK up to the top of Mount Butler and back. The heat does its toll even if I only ran for like 50min. Views are amazing!

Tuesday Oct 22, 2019 #

Note
(rest day)

Safely landed in HK and the weather is perfect. +28 with light wind and 70% humidity.

I'm surprised how calm and pleasant the city seems like at first glance. 2 days here

Monday Oct 21, 2019 #

9 PM

running 21:24 [2] 4.53 km (4:43 / km)
shoes: NB W1500v5

Just arrived home 2hours ago. Quick shake out run in between flights. In 2hours taking the next plane to Hong Kong!

Sunday Oct 20, 2019 #

9 AM

orienteering 51:03 [2] *** 8.23 km (6:12 / km) +215m 5:29 / km
spiked:9/10c shoes: Adidas Terrex Agravic 355 grey

Beauty orienteering just before Peak2Peak, the fall colors are AMAZING! I'm gonna miss this

Saturday Oct 19, 2019 #

9 AM

running warm up/down 23:38 [2] 4.97 km (4:45 / km) +33m 4:36 / km
shoes: NB W1500v5

Warm up following Emma on the bike and then on trails and Churchill park
10 AM

running intervals 39:40 [5] 9.2 km (4:19 / km) +33m 4:14 / km
shoes: NB W1500v5

Tempo 2x10min, 3min rest, 5min rest, 6x300m
At Churchill park, mostly grass

10min tempo at 3'35min/k
3min rest
10min tempo at 3'30min/k
5min rest
6x300m with approx 1min jog rest between: 54, 56, 55, 56, 53, 50
11 AM

running warm up/down 31:06 [2] 6.13 km (5:04 / km) +53m 4:52 / km
shoes: NB W1500v5

SO warm outside considering the windshields were frozen this morning

Friday Oct 18, 2019 #

5 PM

running 48:59 [3] 10.99 km (4:27 / km) +175m 4:08 / km
shoes: Adidas Adizero Boost 2.0 viole

Thursday Oct 17, 2019 #

6 PM

running warm up/down 15:00 [2] 2.97 km (5:03 / km) +3m 5:02 / km
shoes: Adidas Adizero Boost 2.0 viole

7 PM

orienteering race 26:18 [4] *** 6.08 km (4:20 / km) +81m 4:03 / km
spiked:19/20c shoes: Adidas Adizero Boost 2.0 viole

X-league at Mohawk College, 10 dog bones with a 40min time limit

running warm up/down 25:51 [2] 4.71 km (5:29 / km) +12m 5:25 / km
shoes: Adidas Adizero Boost 2.0 viole

Wednesday Oct 16, 2019 #

4 PM

running warm up/down 25:46 [2] 5.23 km (4:56 / km) +12m 4:52 / km
shoes: NB W1500v5

running intervals 33:15 [5] 8.41 km (3:57 / km) +30m 3:53 / km
shoes: NB W1500v5

3 x 3,2,1/1min, 3min rest
5 PM

running warm up/down 22:49 [2] 4.42 km (5:10 / km) +6m 5:08 / km
shoes: NB W1500v5

Tuesday Oct 15, 2019 #

7 PM

running 42:17 [2] 8.54 km (4:57 / km) +120m 4:38 / km

Morning stroll in Nobel forests. Met a group of raccoons on the way!

Monday Oct 14, 2019 #

8 AM

running long 1:27:33 [2] 15.78 km (5:33 / km) +178m 5:15 / km

Long run with Emma at GN. 20min Tempo in the middle.
9 PM

orienteering 26:51 [3] 2.55 km (10:32 / km) +82m 9:04 / km

Gula Stigen super sprint prologue and mass start courses at night. That was hard.

Saturday Oct 12, 2019 #

Event: 25 Manna
 
12 PM

running warm up/down 23:43 [2] 4.44 km (5:20 / km) +6m 5:18 / km
shoes: Adidas Terrex Agravic 355 grey

orienteering race 38:18 [5] *** 7.4 km (5:11 / km) +132m 4:45 / km
spiked:10/14c shoes: Adidas Terrex Agravic 355 grey

25Manna, Helsingin Suunnistajat 1, leg 7-2:

Felt really good the whole week even with a lot of work, even the warm up strides felt so good. Got going pretty fast and got a decent picture of the course layout on the start chute. 1 and 2 went so smoothly, just perfect execution. Going to 3, a longer leg, 200m after leaving 2 I was thinking that the other guys were going to a different direction. I rechecked my compass and checked the direction of 3, still going correctly. So I kept going. Punched 3 and went on to 4 and I start to see all these people coming towards me, I was thinking to myself 'huh, thats a weird forking'. I punch 4 and start going to 5 and still people coming towards me, nobody going the same way as me.... I figured it out. Instead of going to 3 I went to 8, 7 and almost 6....... about 8min of extra right there..... Back to the real 3 and did the course from there.

Again, running felt so good. Today just wasn't my technical day. what the f
1 PM

running warm up/down 31:38 [2] 5.81 km (5:27 / km) +62m 5:10 / km
shoes: Adidas Adizero Boost 2.0 viole

Friday Oct 11, 2019 #

1 PM

running 25:03 [2] 5.89 km (4:15 / km)
shoes: Adidas Adizero Adios Orange

Easy with Kaarel before heading to Sweden

Thursday Oct 10, 2019 #

7 PM

running 48:29 [2] 10.67 km (4:33 / km)
shoes: Adidas Adizero Boost 2.0 viole

Wednesday Oct 9, 2019 #

7 PM

Strength (Core) 55:00 [1]

biking 20:00 [2]

Tuesday Oct 8, 2019 #

5 PM

running warm up/down 19:03 [2] 3.42 km (5:34 / km) +24m 5:23 / km
shoes: Adidas Adizero Boost 2.0 viole

6 PM

running race 31:54 [5] 9.01 km (3:32 / km) +102m 3:21 / km
shoes: Adidas Adizero Boost 2.0 viole

Monthly winter test race series, part 1(9km)
3k splits: 10.35, 21.25, 31.54

Sadly not too many men came to run today so there was only 3 of us in the lead group. After all the work and not enough sleep I was happily surprised that I was able to run such a good time with not too much pushing to the limit. Only the last 1k was a bit faster, 3'14k/min.

running warm up/down 8:15 [2] 1.44 km (5:44 / km)
shoes: Adidas Adizero Boost 2.0 viole

Monday Oct 7, 2019 #

6 PM

running 43:12 [2] 8.12 km (5:19 / km) +127m 4:56 / km
shoes: Adidas Adizero Boost 2.0 viole

Strength 20:00 [2]

Sunday Oct 6, 2019 #

Note
(rest day)

A long week of hard work and my company is fully up and running now. Really needed this rest day

Saturday Oct 5, 2019 #

7 PM

running 48:10 [2] 9.26 km (5:12 / km) +128m 4:52 / km
shoes: Adidas Adizero Boost 2.0 viole

Trails in the dark with the head lamp. Waiting for night-O's
8 PM

Strength (Core) 20:00 [1]

Friday Oct 4, 2019 #

6 PM

biking 40:00 [2]

7 PM

Strength (Core) 25:00 [3]

Thursday Oct 3, 2019 #

6 PM

running warm up/down 20:25 [2] 3.83 km (5:20 / km) +39m 5:04 / km
shoes: Adidas Adizero Boost 2.0 viole

7 PM

running intervals 27:09 [4] 7.01 km (3:52 / km) +75m 3:41 / km
shoes: Adidas Adizero Boost 2.0 viole

5 x 1k / 2min
3'45, 3'30, 3'38, 3'37, 3'34

Very rainy fall evening but was fun!

running warm up/down 18:49 [2] 3.93 km (4:47 / km) +57m 4:28 / km
shoes: Adidas Adizero Boost 2.0 viole

Wednesday Oct 2, 2019 #

6 PM

running long 1:27:10 [2] 16.72 km (5:13 / km) +111m 5:03 / km
shoes: Adidas Adizero Boost 2.0 viole

Tuesday Oct 1, 2019 #

7 PM

running warm up/down 28:01 [2] 5.55 km (5:03 / km) +51m 4:50 / km
shoes: Adidas Adizero Boost 2.0 viole

running tempo 32:03 [4] 7.23 km (4:26 / km) +66m 4:14 / km
shoes: Adidas Adizero Boost 2.0 viole

2x10min tempo @ 4'18min/k, 4min rest between
4min rest
4min 15s/15s strides

After watching the men's 5000m at worlds, I got reminded of something I used to do back in the day when I was still running track. Best mental and physical quality training combined: running tempo not focusing on speed but more on the stride being perfect - meaning thinking about the men running that 5000m and trying to run as lightly. As you can see, 4'18min/k is not as fast as I usually run my tempos and nowhere near what they ran on that 5k but it sure felt great afterwards! The running felt so springy and natural. More of these:)

Sidenote: men's 800m was boring
8 PM

running warm up/down 10:36 [2] 2.12 km (5:00 / km) +21m 4:46 / km
shoes: Adidas Adizero Boost 2.0 viole

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