Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 28 days ending Feb 28, 2019:

activity	#	time	miles		km		+m
running	45	24:13:39	172.85		278.18		3498
orienteering - General	19	14:55:20	76.45	(11:43)	123.03	(7:17)	3250
Strength	8	3:05:00
spinning	1	1:00:00
Total	58	43:13:59	249.3		401.21		6748

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Thursday Feb 28, 2019 #

6 PM

running 10:00 [1] 1.93 km (5:11 / km) +34m 4:46 / km

Running to the event centre

running 22:00 [2] 4.5 km (4:53 / km) +22m 4:46 / km

running 8:00 [3] 1.86 km (4:18 / km)

5 strides

running 5:00 [1] 0.87 km (5:45 / km) +20m 5:09 / km

Wednesday Feb 27, 2019 #

10 AM

running 51:00 [2] 10.42 km (4:54 / km) +98m 4:40 / km

Breathing heavier then I should walking up 3 flights of stairs so I decided easy was the way to go.

Tuesday Feb 26, 2019 #

11 AM

running 15:00 [1] 3.22 km (4:40 / km) +20m 4:31 / km

running tempo 30:00 [3] 7.78 km (3:51 / km) +44m 3:45 / km

Decided to keep it easier and did a 30 minute tempo on some paths along the river in Salamanca. Felt alright running, but cold still here. If I’m still feeling it tomorrow, I’ll likely skip intervals and just do some 200m accelerations after an easy run to get my legs moving fast

running 14:30 [2] 2.91 km (4:59 / km) +45m 4:38 / km

6 PM

Strength 35:00 [2]

Short jog over to a park. Did 2 sets of the runner 360 and then 2x15 pistol squats on each leg with 15 push-ups in the middle because, yeah, I’m huge.

Monday Feb 25, 2019 #

9 AM

running 40:00 [1] 7.0 km (5:43 / km) +135m 5:13 / km

Sunday Feb 24, 2019 #

9 AM

running 55:00 [2] 9.58 km (5:44 / km) +310m 4:56 / km

Easy morning run down a trail since no orienteering. I’m just going to take the next couple of days easy and try to get rid of my cold before Portugal o meeting

Saturday Feb 23, 2019 #

10 AM

running 1:40:00 [3] 14.0 km (7:09 / km) +690m 5:44 / km

Friday Feb 22, 2019 #

9 AM

running 18:00 [1] 3.0 km (6:00 / km)

Warm-up/cool-doen

10 AM

orienteering - General 49:30 [3] 5.84 km (8:29 / km) +220m 7:08 / km

Happy with the training up to 20, a few small mistakes in the circle but no major mistakes. Then at 20 going down the rocky hill side I ran to far and ended up one reantrant further then the control ...just off the map. Eventually relocated and David also helped me in the right direction. Next 2 controls I also made mistakes, and then fine.
Mistakes tend to happen in groups for myself, so I need to take a few extra seconds to reset and get my bearings after a mistake before setting out.

4 PM

running 37:00 [2] 5.86 km (6:19 / km) +308m 5:00 / km

Thursday Feb 21, 2019 #

10 AM

orienteering - General 18:00 [1] 2.0 km (9:00 / km) +30m 8:22 / km

orienteering - General 47:00 [2] 5.88 km (8:00 / km) +231m 6:41 / km

4 PM

running 8:00 [1] 1.5 km (5:20 / km)

Too and from the start/finish

orienteering - General 35:00 [2] 5.48 km (6:23 / km) +83m 5:56 / km

Some flatter (even if it’s at 1500m) and more open terrain with sections of complex rock features in large areas of bland open forest.
Fun training, I’m happy I finally didn’t screw up the beginning and focused on seeing the whole leg. Some mistakes towards the end around the circle when attacking controls

7 PM

running warm up/down 12:00 [1] 2.0 km (6:00 / km)

orienteering - General 35:00 [3] 4.5 km (7:47 / km) +160m 6:36 / km

Night-o course up until #14

orienteering - General 16:00 [2] 2.07 km (7:44 / km) +41m 7:02 / km

Wednesday Feb 20, 2019 #

10 AM

running 10:00 [1] 1.75 km (5:43 / km)

orienteering - General 1:02:00 [2] 8.25 km (7:31 / km) +263m 6:29 / km

Middle distance suppose to be taken at race “pace”. In some ways a rocky Hungary with all the juniper bushes, just on a hillside and with rocks taller then any hill in Kecshemet. Some very good legs but also some very poor. The terrains visibility is limited so I need to work on really forcing myself to take safer routes and not just look up and spot attackpoints, but actually run along them. I did a good job picturing the contours, but again my routes were just too vague and I had nothing concrete to help me attack the control when I needed to be precise. Another thing to work on in training is when I get lost, stop wandering about and fully devote myself to relocating quickly.

3 PM

running 15:00 [1] 2.87 km (5:14 / km)

Too and from start

orienteering - General 46:12 [3] 5.58 km (8:17 / km) +241m 6:49 / km

Tuesday Feb 19, 2019 #

running warm up/down 10:00 [1] 2.0 km (5:00 / km) +40m 4:33 / km

10 AM

orienteering - General 1:15:00 [3] 11.1 km (6:45 / km) +231m 6:07 / km

Total time about 1:18:00 ...that was pretty bad.
First loop was alright, a couple mistakes, but actually orienteering. Then I screwed up a longer leg, relocated attacked and hit a different ribbon. Then realizing looking for the next control, it wasn’t the right one. From there I ran in a direction to relocate and screwed that up some how, so needless to say I was mentally pretty destroyed for the rest of the training.
After that I was stuck in a rut I couldn’t get out of, running to the occasional wrong piece of tape and different controls on the map, so I would redo portions of the course. That allowed me to run 11k on a 6.5k course where generally you go very straight.

11 AM

running warm up/down 5:00 [3] 0.84 km (5:57 / km)

2 PM

orienteering - General 31:00 [2] 4.0 km (7:45 / km) +154m 6:30 / km

Intervals at an easy pace starting with Thomas, Adrian, and Emma. Brutalized the first few intervals, still to some extend carrying over the mess from the training before. The 3rd interval I finally started to show a few positives and improved on the last 2.

running 5:00 [1] 0.65 km (7:42 / km) +50m 5:33 / km

To the start

orienteering - General 9:00 [3] 1.2 km (7:30 / km)

Last interval was suppose to be at race pace. Made a mistake on the first control, but then managed to sneak ahead of everyone looking for the 3rd control or 24. Picked up the speed at the end when Anton passed me.
I feel like my cold is getting better, so let’s hope it keeps improving.

Monday Feb 18, 2019 #

10 AM

running 6:00 [1] 1.04 km (5:46 / km)

Running before and after the course

orienteering - General 33:00 [2] 4.93 km (6:42 / km) +177m 5:40 / km

Easy middle distance, at the same area as the middle distance. Only significant mistake was 3, and then a few controls towards the end where I initially ran to the wrong boulder/knoll.
I was focusing on knowing the exact feature and also trying to get a big picture of the leg before I left the control. I need to work on picking out some of the contour details underneath all the rocks and mess of vegetation on the map.

3 PM

running warm up/down 5:00 [1] 0.85 km (5:53 / km) +30m 5:00 / km

To the start plus a little bit extra while waiting to start

orienteering - General 47:00 [2] 5.55 km (8:28 / km) +151m 7:27 / km

7 PM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +50m 5:27 / km

About 10 minutes running, some exercises, and then a few minute cool down

orienteering - General 40:00 [3] 5.67 km (7:03 / km) +159m 6:11 / km

A really fun night orienteering session ...two things that don’t typically go together on this log

The training was at a tempoish pace in some less rocky, more open forest. I started 30s behind David, Thomas was 30s after me, and then Greg 30s begins him.
At the second control I ended up doing the loop in reverse running to 7 instead of 3. I’m fairly happy with my orienteering alone, following along well, just I kept making small mistakes in the circle. On number 9 I lost 60-90s after I didn’t see the tape, so Greg was just behind me, leading to me rushing the leg. So that is still something I must work on.

Sunday Feb 17, 2019 #

10 AM

orienteering - General 1:22:47 [3] 9.63 km (8:36 / km) +335m 7:19 / km

running 17:00 [1] 2.82 km (6:02 / km)

Warm-up

Saturday Feb 16, 2019 #

11 AM

orienteering - General 56:00 [2] 9.48 km (5:54 / km)

running warm up/down 17:00 [1] 3.2 km (5:19 / km)

Warm-up

4 PM

orienteering - General 15:21 [4] 4.05 km (3:47 / km) +50m 3:34 / km

I’m happy with the sprint, clean run apart from a few 5s hesitations or initially taking a wrong street/alley and having to turn around.
Legs felt good, just felt I wasn’t hitting top speed in the race

C • jet lag 2

running 30:00 [1] 5.4 km (5:33 / km)

Warm-up and cool down

Friday Feb 15, 2019 #

6 PM

running 47:45 [2] 11.88 km (4:01 / km) +23m 3:59 / km

Had planned to do a 60 min run with the middle 30 minutes at a 4 min/km pace, but my left big toe was sore this morning so I decided to make it shorter. Started at the 4 min/km pace and toe felt good running so did 40 mins and then slowly deaccelerated.

Thursday Feb 14, 2019 #

5 PM

running 26:00 [1] 5.25 km (4:57 / km)

Easy run around my grand parents neighborhood. Went a way I have never been before and got a little lost. Also added a minute for the jog after strides

running 7:00 [3] 1.67 km (4:11 / km)

5 strides. Took the last few a minute cautious when I realized it wasn't the best idea to be sprinting across a blind bicycle intersection.

Wednesday Feb 13, 2019 #

10 AM

running warm up/down 30:00 [1] 5.44 km (5:31 / km) +19m 5:25 / km

Wanted to run fast, so headed to cootes drive where I figured the path might be nicely cleared. Did a few minutes of exercises and then decided to switch it up and head to the driving park

11 AM

running 38:55 [4] 9.35 km (4:10 / km) +75m 4:00 / km

Laps of the driving park, so each was about 850m. The driving park ended up being more slushy then I had hoped, but I suppose nice other then that.
Did 4 laps with a minute rest in between. All a little under 3:20 pace and the second being significantly faster then the others. Feeling the legs a little so did two laps around a 3:30 pace and gave myself 2 minutes rest and then another 4 with a minute rest each. The last between 3:19-3:21 paces.

12 PM

running 15:00 [1] 2.82 km (5:19 / km) +35m 5:01 / km

Did one acceleration on the way back, would ideally do more, but roads weren’t terribly enjoyable to run on. Maybe final run in the snow of the season?

C • Snow 3

Tuesday Feb 12, 2019 #

10 AM

running 2:05:00 [2] 20.85 km (6:00 / km) +291m 5:36 / km

Was originally planning aerobic intervals, but there was a lot of snow and hail was whipping me in the face so I decided long run is where it's at. A few breaks in there, hitting the port-a-pottie, changing my shoes, etc, but over 2 hours of actual running in 3 segments.

Monday Feb 11, 2019 #

running 18:00 [1] 3.75 km (4:48 / km)

12 PM

Strength 40:00 [2]

Just taking my time so at the gym for about an hour actually. 5 sets of squats 2x(12@135), 12x155, 12x165, 10x185.
Just to remember the weights I was at for when I come back in almost 2 months:
- calf raises were at 160 first two and the next two 180
- other things I can't remember name of at 60 the first and then 70

1 PM

running 17:00 [1] 3.55 km (4:47 / km)

Sunday Feb 10, 2019 #

11 AM

running warm up/down 25:00 [1] 4.34 km (5:46 / km) +20m 5:38 / km

Running over to Morgan Firestone and then some exercises.

orienteering - General 50:00 [4] 6.96 km (7:11 / km) +165m 6:25 / km

World champs course. No real mistakes just probably not the best conditions. A thin cover of icy snow over most of the forest, so side hilling was a bit of a mess where my yak tracks wouldn't dig in. The ground was nice and compact so fast on flat ground apart from a few times when jumping over logs my studs didn't grip in, and I ended up wiping out and smashing my shins or knee off other logs. Technically not too focused.

12 PM

running 4:00 [1] 0.72 km (5:33 / km)

running 8:00 [3] 1.72 km (4:39 / km)

5 strides with jogging back

running 9:49 [1] 1.93 km (5:05 / km) +9m 4:58 / km

easy run back

Saturday Feb 9, 2019 #

8 AM

orienteering - General 1:30:00 [2] 13.59 km (6:37 / km) +319m 5:56 / km

Friday Feb 8, 2019 #

10 AM

running 1:00:00 [2] 11.93 km (5:02 / km) +170m 4:42 / km

Easy run around Dundas. Had meant to run on the trails, but got 40m along the sheet of ice that was a trail and decided not today. Then decided to head over to Sydenham and do 5x2 mins running up ...however the sidewalk also had a nice sheet of ice over it.

I'll probably end up just doing some hill sprints later on my way back from the gym

C • ice 3

2 PM

running 20:00 [1] 4.1 km (4:53 / km)

Forgot that the rail trail would be covered in ice so took a less conventional route to the gym

3 PM

Strength 30:00 [2]

Deadlifts at 12x135, 12x155, 10x185, 10x185

4 PM

running 18:30 [1] 3.76 km (4:55 / km)

Run home, decided to avoid doing 20 minutes of hill sprints when I had 20 minutes until I had to walk to work.

Thursday Feb 7, 2019 #

6 PM

running 15:00 [2] 3.29 km (4:34 / km)

running 30:00 [3] 7.75 km (3:52 / km) +65m 3:43 / km

X-league had been canceled due to all the ice so I decided to go for a 30 minute tempoish run and meet at Sanctuary Park where some orienteering related activities were too happen. A few slower kilometers through Westdale as I navigated the icy streets

running 3:00 [1] 0.77 km (3:54 / km)

7 PM

orienteering - General 10:00 [1] 1.7 km (5:53 / km)

Micro-o, except I missed the meeting where Meghan said parts of the map had construction and the control locations had been changed. I just grapped a map someone else had drawn, and it took several minutes to finally understand that there were in fact other controls on the map as the old ones were not crossed out.

Wednesday Feb 6, 2019 #

8 PM

spinning 1:00:00 [1]

20 minutes on bike, 20 minutes on treadmill, and another 20 on the bike

10 PM

Strength 10:00 [2]

Once home from the gym and tookoff the sweaty shirt, did 7:30 minutes of plank, alternating every minute and 0:45 for the back. Then 1:15 of bicycle, 20 push ups, and a minute of crunches

Tuesday Feb 5, 2019 #

1 PM

Strength 20:00 [2]

Finished organizing all my maps from last year, but that cut into my strength time. Just 1 round runner 360, 2 minute wall sit, 1:15 of bicycle, and then 15 pistol squats on each leg

6 PM

running 1:01:30 [3] 15.1 km (4:04 / km) +126m 3:55 / km

No turbo so just a run with dan. Pace was a little slower in the middle so towards the end I abandoned Dan for a couple kilometers and turned around to meet up with him again. A few slow icy spots on the rail trail, but mostly nice

7 PM

running 7:00 [1] 1.4 km (5:00 / km)

Run home

Monday Feb 4, 2019 #

2 PM

running 39:30 [2] 9.11 km (4:20 / km) +90m 4:08 / km

Easy road run before rushing to work

Sunday Feb 3, 2019 #

7 AM

running 1:53:58 [2] 20.15 km (5:39 / km) +419m 5:07 / km

6 PM

running 11:00 [1]

To the gym. First run in t-shirt and shorts in a while, partially because I forgot to bring a long sleeve shirt to work and if you’re wearing a t-shirt no point in tights

Strength 15:00 [2]

Only 20 minutes to the gym closed so some lunges, calf stretches and straight to squats.

4 sets of 12 back squats at 135 pounds. Aim is just to get used to the movement before I do anything too heavy.

10 PM

Strength 15:00 [2]

Some band stuff before bed

Saturday Feb 2, 2019 #

10 AM

running 25:00 [1] 4.07 km (6:09 / km) +34m 5:54 / km

Warm-up over to the Dundas Valley track and some laps around the snow covered track

11 AM

running intervals 41:42 [4] 9.43 km (4:25 / km)

8x1000m on the snow covered track with 1:30 rest. Started around 3:45, I thought the times would get faster as I went, but the snow did not pack down

running 8:00 [1] 1.53 km (5:14 / km) +25m 4:50 / km

12 PM

running 8:00 [3] 1.98 km (4:02 / km)

5 Strides of around 150-200m and then jogging back

Friday Feb 1, 2019 #

12 PM

running 29:00 [1] 4.77 km (6:05 / km) +120m 5:24 / km

Run through the valley to get to orienteering

orienteering - General 25:00 [3] 2.84 km (8:48 / km) +120m 7:16 / km

Took the two courses around a tempoish effort. Both went up towards K2, had a couple of legs across the steep slopes, and then the first map had a long leg going to a control below the escarpment around the waterfall just across the road from Canterbury.

1 PM

running 3:30 [1] 0.66 km (5:18 / km) +11m 4:54 / km

Jogging along the road from the finish to the start of the next course

orienteering - General 22:30 [3] 2.73 km (8:15 / km) +120m 6:45 / km

It was more of a different forking to the first map. There were 2 shared controls and a couple different ones following the same general direction as the other course. Then leaving the steep section I had a few shorter legs instead of the long one, finishing at the bridge just above the escarpment and also where the other finish was.

Goals were to focus on exiting controls and also thinking about how much detail to focus on in different parts of the leg. All good, except both times I was choppy going through the eastern hillside of K2. There is a lot of really small re-entrants and I just wasn't confident enough when picking out precisely where the control was.

running 27:00 [1] 4.76 km (5:40 / km) +70m 5:17 / km

11 PM

Strength 20:00 [2]

Procrastinated on strength so just 1 round runner 360, 15 pistol squats each leg, 1:15 crunches, 25 push-ups, 15 pistol squats each leg

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