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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 19, 2019:

activity # timemileskm+m
  Running3 2:22:05 16.7(8:30) 26.88(5:17)
  Orienteering3 1:49:11 16.99(6:25) 27.35(4:00) 85
  Total3 4:11:16 33.7(7:27) 54.23(4:38) 85

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SuMoTuWeThFrSa

Saturday Oct 19, 2019 #

Note
(rest day)

PM Bike 40min.

Friday Oct 18, 2019 #

Note
(rest day)

Thursday Oct 17, 2019 #

Note
(rest day)

PM Bike 30min.

Wednesday Oct 16, 2019 #

Note
(rest day)

Taking a week off.

Tuesday Oct 15, 2019 #

Running warm up/down 3:00 [2] 0.56 km (5:21 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Running warm up/down 7:20 [2] 1.31 km (5:36 / km)
shoes: Nike Air Zoom Elite 9 #2

AM Warm up run.

Running warm up/down 5:00 [2] 0.91 km (5:30 / km)
shoes: Nike Air Zoom Elite 9 #2

AM Warm up run.

Orienteering 11:35 [4] 3.19 km (3:38 / km) +10m 3:35 / km
shoes: Nike Air Zoom Elite 9 #2

AM/PM Sprint intervals almost right after the long control picking so was pretty dead. 2 intervals about 1.5km each. A few hesitations and small mistakes. Took 10min rest in between, mostly because the starts were a ways apart. 14C, SE 15 km/h.

Running warm up/down 10:00 [2] 1.78 km (5:37 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Monday Oct 14, 2019 #

Running warm up/down 15:00 [2] 2.93 km (5:07 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering 19:12 [3] 4.8 km (4:00 / km) +15m 3:56 / km
shoes: Nike Air Zoom Elite 9 #2

AM Sprint training in Horsens City at 1:4000. Just a course I made. Took it pretty easy. 12C, NW 13 km/h.

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

AM Warm down run. Checked out some things on the map.

Running warm up/down 15:00 [2] 3.06 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 13:48 [4] 3.88 km (3:33 / km) +20m 3:28 / km
shoes: Nike Air Zoom Elite 9 #2

PM Sprint relay training in Hordens City at 1:4000. Ran with a bunch of Italians. Went pretty hard. Great training, too many mistakes and hesitations, also took the wrong control right at the end. 1 bad route and went through private gate in one spot but it was open and should not have been. 12C, basically no wind.

Running warm up/down 10:00 [2] 1.94 km (5:09 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Note

PM Stretch 15min.

Orienteering 39:55 [3] 8.18 km (4:53 / km)
shoes: Nike Air Zoom Elite 9 #2

AM Sprint training, control picking in Odense at 1:4000. Pretty tired so just took it easy. 46 controls, a few stupid mistakes and some hesitations. 13C, SE 13 km/h.

Sunday Oct 13, 2019 #

Running warm up/down 15:15 [2] 3.09 km (4:56 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering race 8:45 [5] 2.42 km (3:37 / km) +15m 3:30 / km
shoes: Inov-8 X-Talon 190 2016

AM KO Qualification in Vejen V at 1:4000. Good race, one hook where I lost contact. Pushed pretty hard. 11C, light SW wind.

Running warm up/down 10:30 [2] 2.11 km (4:59 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm down run. Went and checked out my small mistake.

Running warm up/down 10:00 [2] 2.03 km (4:56 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering race 5:12 [5] 1.63 km (3:11 / km) +10m 3:06 / km
shoes: Inov-8 X-Talon 190 2018

PM KO Quater Final in Vejen O at 1:4000. 1st, good race, map reading and control. 11C, light SE wind.

Running warm up/down 5:00 [2] 0.93 km (5:23 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Running warm up/down 3:00 [2] 0.44 km (6:49 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering race 4:20 [5] 1.35 km (3:13 / km) +5m 3:09 / km
shoes: Inov-8 X-Talon 190 2018

PM KO Semi Final in Vejen O at 1:4000. Another good race. Second in my heat. 11C, E 13 km/h.

Running warm up/down 5:00 [2] 0.78 km (6:25 / km)
shoes: Inov-8 X-Talon 190 2018

PM Warm down run.

Running warm up/down 3:00 [2] 0.37 km (8:06 / km)
shoes: Inov-8 X-Talon 190 2018

PM Warm up run.

Orienteering race 6:24 [5] 1.9 km (3:22 / km) +10m 3:17 / km
shoes: Inov-8 X-Talon 190 2018

PM KO A Final in Vejen O at 1:4000. Good race but ran by the first control so lost 15m and had to catch up by about #3 but it tired me out near the end especially with 3 other races prior. Ended up 3rd,11s behind. Made one small hesitation in the final loop. Pretty tired after all the races. 11C, E 13 km/h.

Running warm up/down 10:00 [2] 1.83 km (5:28 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Note

PM Stretch 10min.

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