Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 12, 2019:

activity

time

miles

Running

2:53:10

21.25

(8:09)

34.2

(5:04)

Orienteering

2:17:54

21.29

(6:29)

34.27

(4:01)

Strength

1:05:00

Core

10:00

Total

6:26:04

42.55

68.47

1:37

0:00

» now

Saturday Oct 12, 2019 #

Running warm up/down 15:15 [2] 3.13 km (4:52 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering race 17:20 [5] 4.65 km (3:44 / km) +40m 3:34 / km
shoes: Inov-8 X-Talon 190 2018

PM Sprint race in Haderslev C at 1:4000. A bit tired. Decent race some small mistakes and hesitations. Good routes I think. Construction in one place that messed me up a bit. One control was in the wrong place but didn't cause too much of a problem. 14C, W 28 km/h.

Running warm up/down 15:00 [2] 2.81 km (5:20 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Note

AM/PM Stretch 1h45min.

Friday Oct 11, 2019 #

Running warm up/down 10:00 [2] 2.05 km (4:53 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering 24:11 [2] 4.95 km (4:53 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Map reading/line "O"/control picking in Grindsted at 1:4000. Good training, took it easy. 13C, SW 19 km/h.

Running warm up/down 5:00 [2] 0.94 km (5:19 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Running warm up/down 10:00 [2] 1.89 km (5:17 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 30:19 [3] 6.64 km (4:34 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Route choice training in Grindsted at 1:4000. Short legs followed by long route choice legs. A bit faster but took it fairly easy. Some less optimal choices. Raining and cool, 11C, light W wind.

Running warm up/down 5:00 [2] 0.88 km (5:41 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Note

PM Stretch 90min.

Thursday Oct 10, 2019 #

Running warm up/down 10:00 [2] 2.07 km (4:50 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering intervals 16:56 [4] 4.49 km (3:46 / km)
shoes: Inov-8 X-Talon 190 2016

AM Sprint intervals at Middelfart at 1:4000. 4 intervals, R2:35, 2:52, 5:00. Kind of ran the intervals with the two from Spain. Went pretty hard. Good routes, one bad mistake missing a narrow passage. 10C, W 20 km/h.

Running warm up/down 10:00 [2] 1.84 km (5:26 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm down run.

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering race 13:40 [4] 3.7 km (3:42 / km) +20m 3:36 / km
shoes: Inov-8 X-Talon 190 2016

PM Sprint training race at Middelfart at 1:4000. Good race, one small stupid mistake where I lost track and second guessed myself, some other small hesitations, 1 bad route. A bit tired. 12C, W 30 km/h, some light rain.

Running warm up/down 10:10 [2] 1.81 km (5:37 / km)
shoes: Inov-8 X-Talon 190 2016

PM Warm down run.

Note

PM Stretch 60min.

Wednesday Oct 9, 2019 #

Note
(rest day)

PM Stretch 2 hours.

Tuesday Oct 8, 2019 #

Running warm up/down 15:15 [2] 3.28 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 15:36 [4] 4.39 km (3:33 / km) +15m 3:30 / km
shoes: Inov-8 X-Talon 190 2016

PM Euromeeting Sprint in Christiansfeld at 1:4000. Some construction. Good run, maybe some longer routes. 15C, W 28 km/h.

Running warm up/down 15:15 [2] 2.81 km (5:26 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Monday Oct 7, 2019 #

Running warm up/down 17:00 [2] 3.6 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 15:31 [4] 4.24 km (3:40 / km)
shoes: Inov-8 X-Talon 190 2016

PM Sprint training, Euromeeting sprint relay at Kolding, Skovparken at 1:4000. Good run, one not great mistake. 10C, ligh N wind.

Orienteering 4:21 [4] 1.21 km (3:36 / km)
shoes: Inov-8 X-Talon 190 2016

PM Sprint training at Kolding Skovparken at 1:4000. Short loop I made right after the sprint relay. Good speed and routes.

Running warm up/down 20:15 [2] 4.0 km (5:04 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 60min.

Sunday Oct 6, 2019 #

Note
(rest day)

PM Stretch 90min.

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