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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  running46 22:55:32 159.33 256.41 1787
  cycling14 9:49:12 146.44 235.67 1138
  orienteering - General9 6:03:17 31.36(11:35) 50.47(7:12) 859
  Strength15 5:07:00
  spinning3 3:05:26 1.39 2.23
  core1 8:00
  Total78 47:08:27 338.51 544.78 3784

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Sunday Sep 30, 2018 #

9 AM

running warm up/down 26:00 [1] 4.32 km (6:01 / km) +29m 5:49 / km

10 AM

running intervals 18:16 [4] 4.42 km (4:08 / km) +60m 3:52 / km

4x1km of the 8 on a loop at Morgan Firestone. Gentle hill on the first half I was probably going a little harder up then necessary.

running 3:59 [1] 0.61 km (6:32 / km)

A jog over to ancaster high to make up another kilometer loop a bit flater.

running intervals 19:09 [4] 4.44 km (4:19 / km) +18m 4:14 / km

11 AM

running warm up/down 8:39 [1] 1.68 km (5:09 / km)

5 strides on the way back and some easy jogging
5 PM

running 15:35 [1] 2.81 km (5:33 / km)

orienteering - General 50:00 [2] 4.97 km (10:04 / km) +160m 8:40 / km

Included a corridor exercise but the printer only printed black and white so not the most enjoyable run
6 PM

running 14:34 [1] 2.72 km (5:21 / km)

11 PM

Strength 34:00 [2]

Saturday Sep 29, 2018 #

6 AM

cycling 1:11:42 [3] 32.63 km (27.3 kph) +339m

Early morning ride, with a few nice hills so pushed up them
10 PM

running 19:00 [1] 3.96 km (4:48 / km)

Easy jog, planned on doing strength but tired (as in sleep wise) so I'll do after intervals tomorrow

Friday Sep 28, 2018 #

10 AM

cycling 40:04 [2] 17.82 km (26.7 kph) +108m

11 AM

orienteering - General 37:10 [1] 4.15 km (8:57 / km) +84m 8:08 / km

Picking up flags, probably a good 6 minutes standing in the circle picking up flags
6 PM

running warm up/down 16:00 [1] 3.32 km (4:49 / km)

orienteering - General 23:17 [3] 3.92 km (5:56 / km)

Corn maze isn't my strong suit. Screwed up the first 2 controls and then number 8.
7 PM

running warm up/down 7:00 [1] 1.48 km (4:44 / km)

orienteering - General 20:15 [2] 3.06 km (6:37 / km)

Corn maze in the dark. Pretty clean except for a few controls in the middle. Maybe we should do a warm-up corn maze next time?

Thursday Sep 27, 2018 #

9 AM

running warm up/down 15:02 [1] 3.12 km (4:49 / km)

10 AM

running tempo 30:20 [3] 7.86 km (3:52 / km) +51m 3:44 / km

running warm up/down 10:29 [2] 2.4 km (4:22 / km)

Strength 20:00 [2]

6 PM

running warm up/down 6:00 [1] 1.7 km (3:32 / km)

Ocassionally jogging around. I'll just log it as 6 minutes

orienteering - General 42:15 [2] 4.67 km (9:03 / km) +119m 8:01 / km

Contour training at Sanctuary park. On account to almost always going steep uphill, downhill, or picking my way through thorns I wasn't going terribly fast. Went well and stayed in a control mindset as it got darker

Wednesday Sep 26, 2018 #

12 PM

cycling 46:00 [1] 19.35 km (25.2 kph)

Tuesday Sep 25, 2018 #

11 AM

running 20:05 [1] 3.81 km (5:16 / km)

Strength 35:00 [2]

6 PM

running warm up/down 10:00 [1] 1.8 km (5:33 / km)

Short loop and then did some sprints. Just made up distance and time since didn't start watch to make sure I had enough battery to get the workout in

running intervals 24:00 [5] 4.47 km (5:22 / km)

3 kilometers at churchill park with 3-3.5 minutes rest. The first two were 3:09 and the next 3:05. Watch has the distance a little over a kilometer. So if going my watch, paces were 3:04, 3:02, 3:02. Did 3 full soccer fields (so 2) of sprinting diagonally across a soccer field and then recovering along the end.

I suppose it could have been a harder workout, but in the end I don't have too much to train to right now so as long as I do the occasional hard intervals I should be good.
C • training plan 2
7 PM

running 10:00 [1] 1.46 km (6:51 / km)

Monday Sep 24, 2018 #

10 AM

running long 1:38:00 [1] 18.15 km (5:24 / km) +335m 4:57 / km

I'll slowly build up to a proper long run since I don't think my knees will take to a 2 hour run. Right knee was hurting. I think that might be from falling yesterday since it's the knee cap and the pain is outside the knee, on top of noticing it yesterday after my ride
C • corn maze 3

Sunday Sep 23, 2018 #

10 AM

Strength 12:00 [2]

Didn't get to finish it so I'll do some more after my ride later today
3 PM

cycling 1:01:00 [2] 27.19 km (26.7 kph)

4 PM

cycling intervals 22:00 [4] 9.81 km (26.8 kph)

Just did 2 sets of 10x30s sprints. Things would get a bit screwed up when a gate or person showed up in the middle of my sprint so ended up with a bit more rest when I had to elaborate

cycling 30:00 [1] 13.44 km (26.9 kph)

Just added the 5 minutes in between the intervals to this
5 PM

Strength 20:00 [2]

A bit of strength and core to finish it all off

Saturday Sep 22, 2018 #

9 AM

running warm up/down 25:00 [1] 3.88 km (6:27 / km) +17m 6:18 / km

running intervals 30:00 [3] 6.43 km (4:40 / km) +140m 4:12 / km

3x8 mins with 2 minutes rest running through the valley.
10 AM

running 4:48 [5] 1.02 km (4:42 / km) +60m 3:38 / km

Ran k2 after an extra 30s rest. Was a bit soft on the top portion of climb so I'll have to come back and attempt to beat the strava record.

running intervals 20:00 [3] 4.57 km (4:23 / km) +20m 4:17 / km

The remaining 2 intervals after 2:50 or so rest (just to an even number on overall time). Likely more climb then this just strava doesn't like to read climb in the Dundas Valley. General downhill tread though for these last ones, plus the joy of the final interval being downhill on the rail trail.

running warm up/down 11:39 [1] 1.96 km (5:57 / km)

Friday Sep 21, 2018 #

1 PM

cycling 44:10 [1] 18.21 km (24.7 kph) +139m

Easy ride

Thursday Sep 20, 2018 #

9 AM

cycling 25:00 [1]

Ride down to dundas ...wouldn't normally log commute but I was sweating and I went for a run right away so we can pretend its a warm-up
10 AM

running 31:30 [1] 6.1 km (5:10 / km) +61m 4:55 / km

Easy morning run and spend up a bit at end
6 PM

running warm up/down 15:00 [1] 2.4 km (6:15 / km)

7 PM

orienteering - General 50:00 [3] 7.24 km (6:54 / km) +175m 6:10 / km

X-league race. Forest not the most enjoyable. There were a few legs where I was actually enjoying orienteering but a lot of the terrain was just overgrown. I Spent 10 minutes roaming along one of the green stream banks, so with the rocky ground and green, the training wasn't quite as intense as intended since there were very few spots I could open up.
11 PM

Strength 11:00 [1]

Wednesday Sep 19, 2018 #

8 AM

running 1:19:00 [2] 14.95 km (5:17 / km) +276m 4:50 / km

8 PM

cycling 37:00 [2] 14.39 km (23.3 kph) +170m

A little loop and then up Wilson to my dads house after coaching.

Tuesday Sep 18, 2018 #

11 AM

Strength 28:00 [2]

Runner 360
7 PM

running warm up/down 26:00 [1] 3.88 km (6:42 / km) +24m 6:30 / km

running intervals 38:10 [4] 8.63 km (4:25 / km) +60m 4:16 / km

Dark out so just did some intervals on the rail trail. Opted to just do 8x1km with 1:30 rest between the kilometre markers. Around 3:30 pace on the way up and then a little under 3:10 on the way back
8 PM

running warm up/down 12:10 [1] 1.88 km (6:28 / km) +20m 6:09 / km

Monday Sep 17, 2018 #

10 AM

Strength 10:00 [2]

1 PM

cycling 28:00 [2] 10.0 km (21.4 kph) +65m

Mountain bike had technical difficulties so took out the 7 minutes or so I had tried to fix it but ultimately cut short and headed home

running 15:24 [1] 2.81 km (5:29 / km) +35m 5:10 / km

running 5:00 [3] 1.0 km (5:00 / km)

5 strides after the jog

Sunday Sep 16, 2018 #

9 AM

running warm up/down 20:00 [1] 3.31 km (6:03 / km) +10m 5:57 / km

10 AM

orienteering - General 35:35 [4] 5.59 km (6:22 / km) +110m 5:48 / km

running warm up/down 4:00 [1] 0.66 km (6:04 / km) +4m 5:53 / km

1 PM

running warm up/down 15:00 [1] 2.24 km (6:42 / km) +5m 6:37 / km

orienteering - General 49:45 [4] 8.26 km (6:01 / km) +160m 5:29 / km

Only large mistake was the first control. At first after flipping over the map I lost 90s trying to figure out where I was because the start triangle was at an odd angle and couldn't piece together the terrain and map there. Then I lost a minute when I ran past the circle.
After that I was clean apart from a few hooks in the circle.
2 PM

running warm up/down 5:00 [1] 0.86 km (5:49 / km) +2m 5:45 / km

Saturday Sep 15, 2018 #

9 PM

running 20:24 [1] 3.84 km (5:19 / km)

Strength 11:00 [2]

Friday Sep 14, 2018 #

11 AM

cycling 36:32 [1] 10.29 km (16.9 kph)

Thursday Sep 13, 2018 #

7 PM

orienteering - General 55:00 [2] 8.61 km (6:23 / km) +51m 6:12 / km

Wednesday Sep 12, 2018 #

9 AM

running warm up/down 27:00 [1] 4.07 km (6:38 / km)

10 AM

running intervals 13:45 [5] 3.16 km (4:21 / km)

Meant to do hard intervals over at sanctuary park, but my legs were dead and I was just so slow. On the 3 I did I kept losing time so I just called it quits and decided it might be good to take a few days easy

running warm up/down 12:40 [1] 2.29 km (5:32 / km)

10 PM

Strength 20:00 [2]

Some basic knee exercises and core

Tuesday Sep 11, 2018 #

11 AM

Strength 15:00 [2]

9 PM

spinning 40:00 [1]

Monday Sep 10, 2018 #

1 PM

spinning 1:45:00 [2]

Skipped intervals today and just did a spin watching a movie. Mentally needed to take a few minute break an hour in

Sunday Sep 9, 2018 #

10 AM

cycling 42:00 [2] 19.64 km (28.1 kph)

Easy morning ride to make up for yesterday
6 PM

running 51:00 [1]

Meant to be a 90 minutes and then hill sprints but left knee hurting so cut short
7 PM

running hills 20:00 [4]

10x 30s w/ 1:30 jogging rest

running 10:00 [1]

Knees hurting so just walked the last kilometre back to the house since no point in running
11 PM

Strength 10:00 [2]

Saturday Sep 8, 2018 #

1 PM

running 29:41 [1] 6.02 km (4:56 / km)

2 PM

running 16:55 [2] 4.0 km (4:14 / km)

Accelerated up a bit but cut it short since knees hurting a bit. Was planning on cycling later but fell asleep watching a movie and it got dark so decided to skip

Friday Sep 7, 2018 #

9 AM

running warm up/down 26:00 [1] 4.2 km (6:11 / km) +23m 6:02 / km

10 AM

running intervals 42:25 [4] 10.24 km (4:09 / km)

18x500m w/ 45s rest. Was in general aiming for 3:20-3:15 and sped up throughout. I unintentionally ended speeding up to 3 min/km pace the last four, running 1:34, 1:32, 1:32, 1:30. Also not entirely sure what lines to use on the track at the 100m and 300m points so I just ran to the further line to be safe.

running warm up/down 11:30 [1] 2.16 km (5:19 / km)

9 PM

Strength 33:00 [2]

Thursday Sep 6, 2018 #

10 AM

running 15:34 [1] 3.17 km (4:55 / km)

Easy jog
7 PM

cycling 36:44 [1] 14.98 km (24.5 kph) +128m

Easy ride but towards end I noticed my rear tire had deflated so just walked the last few kilometers home

Wednesday Sep 5, 2018 #

7 AM

running warm up/down 15:15 [2] 3.33 km (4:35 / km)

C • O 8
8 AM

running tempo 30:00 [3] 7.66 km (3:55 / km)

running warm up/down 7:10 [1] 1.53 km (4:41 / km)

11 PM

Strength 30:00 [2]

Runner 360 plus 15 pistol squats on each leg

Tuesday Sep 4, 2018 #

7 AM

running 1:06:35 [2] 13.76 km (4:50 / km) +202m 4:30 / km

9 PM

cycling 49:00 [1] 27.92 km (34.2 kph) +189m

10 PM

cycling 20:00 [2]

Cycling to my dads so last part up wilson was a harder intensity

Monday Sep 3, 2018 #

9 AM

running warm up/down 24:00 [1] 3.92 km (6:07 / km) +25m 5:56 / km

running intervals 30:45 [5] 6.77 km (4:33 / km) +40m 4:25 / km

8x2 min w/ 2 minute rest ...and later on decide to alternate between 2 and 2:15 rest
10 AM

running warm up/down 6:00 [1] 1.08 km (5:33 / km) +5m 5:26 / km

Sunday Sep 2, 2018 #

8 AM

running 49:50 [1] 10.09 km (4:56 / km) +80m 4:45 / km

9 AM

running 29:10 [1] 5.69 km (5:08 / km) +35m 4:58 / km

2 PM

spinning 40:26 [2] 2.23 km (3.3 kph)

Found an elliptical so I ran for 15 minutes on that and would then run for 5 minutes to make it bearable
7 PM

core 8:00 [2]

Saturday Sep 1, 2018 #

8 AM

running warm up/down 22:00 [1] 3.38 km (6:31 / km) +35m 6:11 / km

running intervals 58:00 [3] 12.98 km (4:28 / km) +115m 4:17 / km

6x8 min with 2 minutes rest
9 AM

running warm up/down 10:04 [1] 1.96 km (5:08 / km)

Cool down with 3 strides at the end
11 PM

Strength 18:00 [2]

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