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Training Log Archive: Danish Dynamite

In the 7 days ending Oct 8, 2018:

activity	#	time	miles		km		+m
running	14	6:26:24	42.06	(9:11)	67.69	(5:43)	737
orienteering - General	5	2:55:30	19.5	(9:00)	31.38	(5:36)	740
Strength	3	1:06:00
Total	16	10:27:54	61.56		99.07		1477

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Monday Oct 8, 2018 #

10 AM

running warm up/down 25:00 [1] 4.18 km (5:59 / km) +30m 5:46 / km

orienteering - General race (O-fest sprint) 15:50 [4] 4.09 km (3:52 / km) +31m 3:44 / km

A few moments of sloppiness, but the only significant mistake was 18 where I couldn't spot the small opening to the river and lost 20-30s. Other then that it was a clean race, I didn't physically feel too fast but I kept a constant intensity.

11 AM

running warm up/down 10:00 [1] 1.53 km (6:32 / km) +20m 6:08 / km

12 PM

running warm up/down 15:00 [1] 1.52 km (9:52 / km)

I'll give myself 15 minutes for the quick warm-up and jogging to stay warm between my runs

orienteering - General (O-fest sprint relay) 7:09 [4] 2.1 km (3:24 / km)

Leg 2. Decent run, just ran past the maps to the spectators amusement so had to turn around and pick it up.

orienteering - General (O-fest sprint relay) 7:51 [4] 2.3 km (3:25 / km)

Leg 4. This was probably my best executed sprint of the day. I flowed through all the controls and had a full route planned. I managed to catch a fair bit of time up on phillipe but I did also have the advantage of a shorter forking

Course 6 - Splits

Sunday Oct 7, 2018 #

11 AM

running 17:00 [1] 3.01 km (5:39 / km) +14m 5:31 / km

orienteering - General 1:16:23 [4] 11.3 km (6:46 / km) +390m 5:46 / km

So so race. Quite a few times I had poor exit direction and would lose 30-60s. I executed the longer legs well on the first map just felt I didn't take the most efficient routes or micro route choices in the terrain.
Ended up mispunching on #13 when I had gotten close to the control, but decided I was too high so dropped lower on the spur, eventually finding another control and punching it in the rush of Eric catching back up to me.
Rest of the 2nd map went pretty well except for losing focus on the longer leg and losing about a minute, and also poor exit direction on another short control

Long 8 - Splits

Saturday Oct 6, 2018 #

8 AM

running 23:15 [1] 4.62 km (5:02 / km) +90m 4:35 / km

Easy morning shakeout run + 5 strides

2 PM

running warm up/down 23:00 [1] 3.57 km (6:27 / km) +50m 6:01 / km

3 PM

orienteering - General race 32:17 [4] 5.02 km (6:26 / km) +225m 5:15 / km

Happy with the race. Overall clean with only a couple 30s mistakes. Towards the end I got sloppier and was running more then orienteering. I executed the longer legs well, just could you use some improvement on the flow through shorter controls.

C • Impressive 2

running warm up/down 5:40 [1] 1.02 km (5:33 / km)

Middle 8 - Splits

Friday Oct 5, 2018 #

Event: Ottawa O-Fest and Ontario Champs

running 51:25 [1] 10.49 km (4:54 / km) +84m 4:43 / km

Easy run before o-fest

Thursday Oct 4, 2018 #

2 PM

Strength 21:00 [2]

6 PM

running warm up/down 13:00 [1] 2.15 km (6:03 / km)

7 PM

orienteering - General 36:00 [4] 6.57 km (5:29 / km) +94m 5:07 / km

X-league. No compass so just focusing on thumbing along and staying focused since it wasn't a too interesting area. Only a few times I really had to run for an extended time through burry forest, so also a lot of trail running.

running 10:00 [1] 1.92 km (5:13 / km)

Easy jog and then 4 strides or 150m sprinty things

running 13:00 [1] 1.88 km (6:55 / km) +30m 6:24 / km

Picking up orienteering flags. All trail running except for a steep drop and climb through the forest

11 PM

Strength 15:00 [1]

Wednesday Oct 3, 2018 #

10 AM

running 1:50:00 [1] 19.21 km (5:44 / km) +419m 5:10 / km

Easy run through the Dundas Valley and eventually up k2. Meant to only keep it to 1:45 but misjudged the timing of the extra little loop I did

Tuesday Oct 2, 2018 #

6 AM

running 20:04 [1] 3.8 km (5:17 / km)

Strength 30:00 [2]

6 PM

running warm up/down 11:00 [1] 1.61 km (6:50 / km)

running intervals 29:00 [5] 5.81 km (4:59 / km)

5 sets of hard intervals up and down ravine road led by coach Sudden. About 1:37s up and 1:17 down. I believe also 1:45 rest and 1:15 rest for the two ways.

7 PM

running warm up/down 10:00 [1] 1.37 km (7:18 / km)

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