Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 25, 2022:

activity	#	time	miles		km		+m
Running	4	3:08:24	23.02	(8:11)	37.04	(5:05)
Orienteering	4	1:36:57	14.96	(6:29)	24.07	(4:02)	145
Core	3	30:00
Total	5	5:15:21	37.97		61.11		145

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Saturday Jun 25, 2022 #

Orienteering warm up/down 15:00 [2] 3.12 km (4:48 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Run around the sprint model. Did 10min easy, 5min fast, 5min easy.

Orienteering 5:05 [3] 1.34 km (3:48 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Run around the sprint model map in Middlefart. Did 4 strides at the end to get the legs moving. Felt good considering the workout yesterday. A rest day and a really easy warm up and I should be ready to go. Nice out 23C E 7 km/h.

Note

PM Ice bath 10min.
PM Stretch 2 hours.

Friday Jun 24, 2022 #

Running warm up/down 15:30 [2] 3.25 km (4:46 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Warm up run.

Running intervals 8:49 [4] 3.0 km (2:56 / km)
shoes: Nike Air Zoom Elite 9

AM Intervals at the Esbjerg track. Last fast/hardish training before WOC, taper workout, 1km R3’ 1km R3’ 600m R2:30’ 400m. Happy with the times which were right around what I wanted to run and felt pretty strong! I guess my shape is way better than I thought which is nice! A bit windy but not bad, made the home stretch/first corner tough but was finishing on the back straight. 600 and especially the 400 was slower than I hoped but the wind was a bit draining. Pretty warm 24C, E 26 km/h.
Times:
2:55.20
3:00.12
1:44.67
69.59

Running warm up/down 15:00 [2] 2.68 km (5:36 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Warm down run.

Core 10:00 [3]

AM Core.

Note

PM Stretch 60min.

Thursday Jun 23, 2022 #

Note
(rest day)

PM Stretch 2 hours.

Wednesday Jun 22, 2022 #

Running warm up/down 15:20 [2] 3.16 km (4:51 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Warm up run.

Orienteering 15:39 [4] 4.08 km (3:50 / km) +5m 3:49 / km
shoes: Inov-8 X-Talon 190 2018

AM Ran the WOC Selections Sprint Q in Ribe. Tired to start after only 4.5 hours of sleep, so didn't feel great, also felt a bit sick but that prob was just the lack of sleep. Ran technically pretty well with only a few hesitations and one 5s mistake where I started to run where there was an artificial barrier, probably wouldn't of happened if it was actually there. Also hooked a control near the end 5sec?, expected to see the control location sooner than I did. Good routes with only a few slightly longer choices. Happy I saw most of the best possible routes. Also had to jump one gate +15 and new construction where I had to go around +20. So would have been at least 35 sec faster, also with controls it would be at least 1sec per control faster imo. Also I would definitely have more speed if I was feeling good and pushing more like a race. So should have easily qualified. Good training. Nice out 15C, NW 22 km/h.

Running warm up/down 16:15 [2] 2.68 km (6:04 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm down run.

Running warm up/down 10:00 [2] 1.84 km (5:26 / km)
shoes: Nike Air Zoom Elite 9

PM Warm up run.

Orienteering 16:04 [4] 4.25 km (3:47 / km) +15m 3:43 / km
shoes: Nike Air Zoom Elite 9

AM Ran the WOC Selections Sprint F in Ribe. Definitely not feeling great with lack of sleep and a sick feeling. Ran pretty well making good route choices. A couple slightly longer routes and a couple micro choice I need to clean up. One dumb mistake where I didn't have my route down and had to stop and choose +10s, should have made a quicker decision and went with it. Had to open 4 gates +25sec. Also a few hesitations. Would be able to push harder in a race when feeling good but still decent speed considering. Good training. Nice out 16C, W 22 km/h.

Running warm up/down 15:00 [2] 2.46 km (6:06 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm down run.

Note

PM Stretch 45min.

Tuesday Jun 21, 2022 #

Note
(rest day)

Note

PM Stretch 90min.

Monday Jun 20, 2022 #

Running warm up/down 15:30 [2] 3.24 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Warm up run.

Orienteering 17:06 [4] 4.2 km (4:04 / km) +50m 3:51 / km
shoes: Nike Air Zoom Elite 9

AM Sprint training in Esbjerg. Was going to run the WOC selections KO finals but ended up joining the Swiss team for their sprint relay training. Felt ok but not great. Went good for the first 2/3 then was getting a bit tired and made a bad mistake after that it was ok but slower and took a bad route choice. Happy with the my orienteering, route choices and speed for the first part. Definitely not feeling 100% yet. Raining for parts of it and wet/slippery 13C, NW 7 km/h.

Running warm up/down 11:00 [2] 1.75 km (6:17 / km)
shoes: Nike Air Zoom Elite 9

AM Warm down run with the fast guys.

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm up run.

Orienteering 18:17 [4] 4.51 km (4:03 / km) +15m 3:59 / km
shoes: Inov-8 X-Talon 190 2018

PM Swiss Sprint Final training in Ribe. Pretty happy with how this went even if I wasn't going 100% as I was pretty tired. Not to mention I biked over 10km before this on a shitty bike as well and another 5 km plus after. Saw most of the best routes and ran them well, missed a few and made a few stupid small mistakes. Just need to smooth a few things out and make more decisive decisions. Also felt I was a bit behind in some decisions and didn't anticipate my moves well in some cases. Nice out 16C, NW 24 km/h.

Running warm up/down 8:30 [2] 1.4 km (6:04 / km)
shoes: Inov-8 X-Talon 190 2018

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday Jun 19, 2022 #

Running warm up/down 20:00 [2] 4.18 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm up run.

Orienteering 9:46 [4] 2.57 km (3:48 / km) +60m 3:24 / km
shoes: Nike Air Zoom Pegasus 37 Black

PM Sprint training in Esbjerg, WOC KO Qual C Selections. Went much better today saw the routes and chose what I thought was shortest and simplest and tried to push. Felt ok but still a bit tired. Good speed. Nice out 16C, W 20 km/h.

Running intervals 2:30 [4] 0.88 km (2:50 / km)
shoes: Inov-8 X-Talon 190 2018

PM Intervals after the course. 5x30'' R1'. Felt ok a better than yesterday. Not completely flat.

Running warm up/down 25:00 [2] 4.62 km (5:25 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 1h45min.

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