Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 30 days ending Sep 30, 2016:

activity

time

miles

running

7:22:00

orienteering - General

5:42:44

10.5

16.9

cycling

1:45:00

Strength

30:00

stretching

15:00

Total

15:34:44

10.5

16.9

[1-5]

15:29:44

2:05

0:00

» now

Friday Sep 30, 2016 #

Event: Xtreme Corn Maze Adventure Run

Sunday Sep 25, 2016 #

running warm up/down 20:00 [1]

orienteering - General race (NAOC Sprint) 17:00 [4] 3.2 km (5:19 / km)

Sprint - Red Y (WRE) - Splits

Saturday Sep 24, 2016 #

running warm up/down 25:00 [1]

orienteering - General race (NAOC Long) 1:28:57 [4] 9.1 km (9:46 / km)

Long - Red Y (WRE) - Splits

Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016

orienteering - General warm up/down 30:00 [1]

Spent longer then I intended running around the bottom practice map.

running warm up/down 10:00 [3]

Did some stretches near the parking lot, then realized I started in 6 minutes so I had to run hard up the hill to the start.

orienteering - General race 36:47 [3] 4.6 km (8:00 / km)

I was feeling really confident and reading the map well through doing the practice map but it quickly left me by the time I started ...five minutes after my scheduled start. I had a few good controls early on but I was generally sloppy. I also lacked intensity as I ran due to the mind set I was already five minutes behind everyone ...of course until Michael started to catch me and that is when I picked up the pace and the stupid mistakes began.

C • Nice running, my friend. Ha... 1

Middle - Red Y - Splits

Monday Sep 19, 2016 #

running warm up/down 10:00 [1]

running 19:00 [3]

Decided to go to cross country practice today. Was 4 mins at race pace then 1 minute easy four times. We were running as group though so ended up being an easy pace.

cycling 35:00 [2]

Sunday Sep 18, 2016 #

running warm up/down 5:00 [1]

orienteering - General 45:00 [2]

Didnt go particular well, meant to focus on planning a leg fully and visualizing before leaving control. Spent a whole bunch of time on a pretty unacurate area with a few houses (probably since no one was expected or ever intended to run through the area)

Saturday Sep 17, 2016 #

running 30:00 [2]

Easy road run. Legs/shins not feeling too great by the end

Friday Sep 16, 2016 #

cycling 35:00 [2]

Strength 15:00 [1]

Thursday Sep 15, 2016 #

cycling 35:00 [2]

Wednesday Sep 14, 2016 #

running 50:00 [3]

ARX run witjh some hills, endurance, speed and strength

Tuesday Sep 13, 2016 #

running warm up/down 5:00 [1]

running intervals 34:00 [4]

4x8 min intervals with 2 min rest ...about half way through switched to 7 min intervals. I felt pretty terrible with an exception of the first interval. A combination of a stomach cramp and my knees hurting did a pretty good job. Its been fairly frustrating, ever since the training leading up to jwoc in switzerland I've been cramping up every time I have run or raced. Even if it hasn't impacted me hugely it is still frustrating nonetheless.

running warm up/down 5:00 [1]

Monday Sep 12, 2016 #

Strength 15:00 [1]

Sunday Sep 11, 2016 #

running warm up/down 5:00 [1]

stretching warm up/down 5:00 [1]

orienteering - General 50:00 [2]

Went a lot better then yesterday, made sure I had a full plan leaving every control and looking for bigger features and picking off smaller features based on that. Noticed a few controls I wasn't looking down at my map enough and wasn't thumbing along, need to make sure I am constantly doing this, especially in open forests where it is easy to get carried away. Need to run faster through thick vegetation also.

Saturday Sep 10, 2016 #

running warm up/down 10:00 [1]

Went fairly poorly. I kept making massive mistakes on long all-trail legs, my mind would tend to wander after I had finished planning ahead and I'd somehow end up taking a wrong turn. When in the forest I ran pretty well, I do need to pay more attention planning my route and know what I'm looking for before I see the feature at times. I also need to make sure I look for bigger features in the distance I can use.

stretching warm up/down 5:00 [1]

orienteering - General race 1:15:00 [4]

Went pretty poorly. Made numerous mistakes on all-trail legs, after planning ahead my mind would begin to wander and lose focus, resulting in making numerous wrong turns. Aside from that when actually orienteering in the forest it went alright. I just need to remember to fully plan route before leaving control, know (and visualize) all the features I'm looking for before I see them, and also look up in the terrain more spotting bigger features in the distance I can use.

Thursday Sep 8, 2016 #

running warm up/down 5:00 [1]

running hills 32:00 [3]

4 sets of 5 princess point hills with 2 minute rest in between.

running warm up/down 10:00 [1]

Tuesday Sep 6, 2016 #

running warm up/down 2:00 [1]

running intervals 35:00 [4]

10 loops of whatever the trail near the soccer fields is called. Not sure how long we were running for so picked a number that felt right.

running warm up/down 10:00 [1]

Note

was going to do strength but claiming the anti-doping testing as my excuse for not doing it

Saturday Sep 3, 2016 #

running 2:00:00 [3]

Sulphur springs loop with trav and tarno. Felt great until three quarters in where I started to cramp up and knees became sore.

stretching 5:00 [0]

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