Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 30 days ending Jun 30, 2019:

	activity	#	time	miles		km		+m
	orienteering - General	23	20:56:38	104.55	(12:01)	168.25	(7:28)	3702
	running	44	16:29:45	117.94	(8:24)	189.81	(5:13)	876
	Strength	5	1:50:00
	cycling	1	1:19:00	23.3	(17.7/h)	37.5	(28.5/h)	433
	Total	59	40:35:23	245.79		395.56		5011
averages - sleep:7.3

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Sunday Jun 30, 2019 #

7 AM

running 32:00 [1] 6.14 km (5:13 / km) +14m 5:09 / km

Easy morning run before my train ride to Silkeborg

running 5:00 [3] 0.98 km (5:06 / km) +2m 5:03 / km

5 100m strides

Saturday Jun 29, 2019 #

11 AM

running 44:15 [2] 9.34 km (4:44 / km) +16m 4:42 / km
shoes: Saucony Kinvara 10

Friday Jun 28, 2019 #

10 AM

running warm up/down 15:00 [1] 3.19 km (4:42 / km) +3m 4:41 / km
shoes: Saucony Kinvara 10

running tempo 26:00 [4] 7.3 km (3:34 / km) +7m 3:33 / km
shoes: Saucony Kinvara 10

25 minute tempo, first 15 at a more comfortable pace (3:36min/km), gave myself a minute off as I was getting bit of a stitch, and then pushed on at a harder pace (3:25min/km).

running 5:00 [1] 0.85 km (5:53 / km)
shoes: Saucony Kinvara 10

5 minutes easy

11 AM

running intervals 12:30 [5] 2.21 km (5:39 / km) +2m 5:38 / km
shoes: Saucony Kinvara 10

5x30s with 2 mins rest

running warm up/down 11:00 [1] 2.2 km (5:00 / km) +2m 4:59 / km
shoes: Saucony Kinvara 10

Thursday Jun 27, 2019 #

10 AM

running 46:30 [2] 10.15 km (4:35 / km) +22m 4:32 / km

Along the beach

4 PM

Strength 20:00 [2]

Wednesday Jun 26, 2019 #

9 AM

running warm up/down 25:00 [1] 4.5 km (5:33 / km) +15m 5:28 / km
shoes: Saucony Kinvara 10

running intervals 34:00 [5] 8.19 km (4:09 / km) +30m 4:05 / km
shoes: Saucony Kinvara 10

8x2 mins with 2:15 rest. I decided to run on a small field thing, probably 700x100m next to the beach with some sandy paths. Getting warm out, so gave myself 30s to find a tree and stand in the shade before continuing on with jogging during the rest

10 AM

running warm up/down 8:00 [1] 1.51 km (5:18 / km) +4m 5:14 / km
shoes: Saucony Kinvara 10

Tuesday Jun 25, 2019 #

12 PM

running 30:47 [1] 5.95 km (5:10 / km) +9m 5:08 / km
shoes: Saucony Kinvara 10

Easy run along the beach

1 PM

running 7:30 [3] 1.62 km (4:38 / km)

5 strides

11 PM

Strength 10:00 [1]

Little bit of core and calf raises

Monday Jun 24, 2019 #

9 AM

running 16:20 [2] 3.12 km (5:14 / km) +50m 4:51 / km
shoes: Saucony Kinvara 10

Running from the bus to the edge of the map

running 6:15 [1] 1.14 km (5:29 / km)
shoes: IceBug Acceleritas 4 RB9X

Changed, continued on to the start and stached my bag

orienteering - General 1:44:00 [2] 12.08 km (8:37 / km) +400m 7:23 / km
shoes: IceBug Acceleritas 4 RB9X

4 orienteering intervals on a contour only map, with a short jog in between. I had meant to take the first two more relaxed and run the last two hard. However, by the end I was pretty mentally tired and was messing up attacking the controls so I don’t feel like I got much of a constant effort in.

A few controls with missing tape so I ended up waiting a couple minutes, making sure it was in fact the correct spot. Looking at my gps afterwards, it does look like I was doing a better job than I had thought (up until attacking the control, where I was completely useless.

Sunday Jun 23, 2019 #

12 PM

running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: IceBug Acceleritas 4 RB9X

orienteering - General 37:58 [4] 4.84 km (7:51 / km)

Mock middle

1 PM

running warm up/down 3:00 [1] 0.45 km (6:40 / km)
shoes: IceBug Acceleritas 4 RB9X

Cool-down/picking up my bag from it's hiding spot

2 PM

orienteering - General 56:00 [2] 6.69 km (8:22 / km) +108m 7:45 / km

Saturday Jun 22, 2019 #

8 PM

running warm up/down 7:30 [1] 1.47 km (5:06 / km)
shoes: IceBug Acceleritas 4 RB9X

Got locked outside for 3 hours right before I meant to go training so ended up just running on the map near the Salmenkyla's house after I made dinner.

orienteering - General 1:00:00 [2] 9.07 km (6:37 / km)
shoes: IceBug Acceleritas 4 RB9X

No trails on the map so more interesting. Some long legs going through urban housing going into bare rock, forested, hill sections where there was control picking. Just focusing on visualizing the the control, having an exit and taking it slow through the control picking so I can flow through into the long leg, where I'd get my legs moving faster.

9 PM

running 6:20 [1] 1.28 km (4:57 / km)
shoes: IceBug Acceleritas 4 RB9X

Friday Jun 21, 2019 #

12 AM

Strength 15:00 [2]

12 PM

running warm up/down 35:00 [1] 6.0 km (5:50 / km)
shoes: Saucony Kinvara 10

5k run to the start plus some exercises and strides. Feeling very dead just getting to the start, so some exercises and strides to attempt at loosening everything up. Wearing black was also a bad choice.

orienteering - General 15:47 [4] 3.86 km (4:05 / km) +50m 3:50 / km
shoes: Saucony Kinvara 10

An old sprint map. Only mistake really being losing 20s running past the road to the last control that was now under construction and all but blocked off for a small walkway.

1 PM

running 3:00 [1] 0.54 km (5:33 / km)
shoes: Saucony Kinvara 10

Easy jog after a 3 minute break after the sprint

running intervals 12:08 [5] 3.06 km (3:58 / km)
shoes: Saucony Kinvara 10

6x 1min on/off

running warm up/down 10:00 [1] 1.82 km (5:30 / km)
shoes: Saucony Kinvara 10

6 PM

running 5:30 [1] 1.0 km (5:30 / km)
shoes: IceBug Acceleritas 4 RB9X

orienteering - General 34:27 [1] 4.21 km (8:11 / km)
shoes: IceBug Acceleritas 4 RB9X

Relaxed jog around an orienteering map close by. A lot of trails so just trying to be really aggressive and just go straight through everything even if there was a faster trail option. Goal was to picture the control coming into every control.

It turns out all the thin black lines were rocky trenches running through the map, so that was kind of cool.

7 PM

running 6:00 [1] 1.14 km (5:16 / km)
shoes: IceBug Acceleritas 4 RB9X

Thursday Jun 20, 2019 #

4 PM

orienteering - General 1:22:00 [2] 10.39 km (7:54 / km) +211m 7:10 / km
shoes: IceBug Acceleritas 4 RB9X

Orienteering training with a focus on long legs

https://imgur.com/pIsm1NG

Wednesday Jun 19, 2019 #

12 PM

running warm up/down 30:00 [1] 4.84 km (6:12 / km)
shoes: Saucony Kinvara 10

running 40:00 [5] 8.37 km (4:47 / km)
shoes: Saucony Kinvara 10

1 PM

running warm up/down 5:45 [1] 1.22 km (4:43 / km)
shoes: Saucony Kinvara 10

5 PM

orienteering - General 59:39 [2] 7.48 km (7:58 / km) +204m 7:01 / km
shoes: IceBug Acceleritas 4 RB9X

Tuesday Jun 18, 2019 #

12 PM

running warm up/down 18:00 [1] 3.0 km (6:00 / km) +22m 5:47 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering - General 47:41 [4] 6.52 km (7:19 / km) +270m 6:04 / km
shoes: IceBug Acceleritas 4 RB9X

1 PM

running warm up/down 4:30 [1] 0.61 km (7:23 / km) +30m 5:55 / km
shoes: IceBug Acceleritas 4 RB9X

Monday Jun 17, 2019 #

5 PM

orienteering - General 52:00 [2] 6.97 km (7:28 / km) +150m 6:44 / km
shoes: IceBug Acceleritas 4 RB9X

https://imgur.com/N0j7gm7

Sunday Jun 16, 2019 #

1 AM

running warm up/down 20:00 [1] 2.94 km (6:48 / km)
shoes: IceBug Acceleritas 4 RB9X

orienteering - General race (Jukola leg 3) 1:40:28 [3] 15.26 km (6:35 / km) +206m 6:10 / km
shoes: IceBug Acceleritas 4 RB9X

Really fun experience to run jukola. I haven’t run anything like it before, where you’re almost cruising along a trail in a chain of people the whole way. That being said, I still managed to make three big dumb mistakes adding up to a bit over 10 minutes.

To my number 5 (46-34), I wasn’t focused on my own orienteering, and just trying to pass people on the “trail”. I ended up curving to the left on some other forking and eventually getting half way to 6 when I turned around.

Going to 12 (111-62), I got pulled off my route by others going left around the marsh. I executed the beginning poorly, and then preceded too lose track of where I was and started messing around. Really all I had to was follow along the ridge until I hit the trail/cut line, and I would know where I was.

Then to 16(129-168), I had poor exit direction and drifted to the right of the control, climbing the hill to the North. I eventually stopped, realizing I was an idiot, having run too far and at no point had I seen any of the features I should be seeing.

http://orienteering.ca/doma/show_map.php?user=chri...
is the the map and also had to edit out a few spelling mistakes

C • Still advanced 30+ placings... 3

C • Still advanced 30+ placings... 1

5 PM

running 33:00 [2] 7.31 km (4:31 / km)
shoes: Saucony Kinvara 10

Short shorts and sexy boys

Saturday Jun 15, 2019 #

Event: Jukola Venla 2019

12 PM

running 34:15 [2] 7.34 km (4:40 / km) +15m 4:37 / km
shoes: Saucony Kinvara 10

Shake out run and then 5 strides up a short hill, before leaving to watch venla

Friday Jun 14, 2019 #

9 PM

running 8:00 [1] 1.45 km (5:31 / km) +5m 5:25 / km

orienteering - General 38:00 [2] 4.89 km (7:46 / km) +50m 7:24 / km
shoes: IceBug Acceleritas 4 RB9X

Had meant to do some faster orienteering, however it started to get dark in the forest and it was a bit of a struggle to read the map with no head lamp

https://imgur.com/fPRU3Kj

10 PM

running 9:30 [1] 1.77 km (5:22 / km) +4m 5:18 / km

Thursday Jun 13, 2019 #

12 PM

running 19:00 [1] 3.25 km (5:51 / km) +75m 5:14 / km
shoes: IceBug Acceleritas 4 RB9X

Running to the start, a couple minutes to the next start, and to the parked car at the end

1 PM

orienteering - General 31:04 [2] 3.55 km (8:45 / km) +105m 7:37 / km
shoes: IceBug Acceleritas 4 RB9X

Terrible green section with fallen trees and walls of green that the first course went through. Just taking the trainings easy today and enjoying the forest. Only goal being leaving every control with a plan

orienteering - General 31:41 [2] 3.7 km (8:34 / km) +123m 7:21 / km
shoes: IceBug Acceleritas 4 RB9X

http://3drerun.worldofo.com/?type=info&id=-580...

7 PM

running warm up/down 25:00 [1] 4.0 km (6:15 / km) +50m 5:53 / km
shoes: Saucony Kinvara 10

15 minute easy jog and then some exercises, starting the 5000m on 30 minutes.

running 17:00 [4] 5.0 km (3:24 / km)
shoes: Saucony Kinvara 10

5000m trial on a gravel track close to Anton’s house. Kept it at more of a tempo pace and accelerated depending on how I was feeling. Kilometres were 3:30, 3:30, 3:25, 3:18, 3:17.

If you want my exact time, it was 16:59.68

running 5:00 [1] 0.77 km (6:30 / km)
shoes: Saucony Kinvara 10

5 minutes rest, starting to jog after the 1st

running intervals 12:30 [5] 2.21 km (5:39 / km)
shoes: Saucony Kinvara 10

5x200m starting every 2:30 so 2 minutes rest.

8 PM

running warm up/down 9:00 [1] 1.77 km (5:05 / km) +15m 4:53 / km
shoes: Saucony Kinvara 10

Wednesday Jun 12, 2019 #

1 PM

running 26:30 [1] 5.28 km (5:01 / km) +28m 4:53 / km
shoes: Saucony Kinvara 10

8 PM

running 34:15 [1] 6.48 km (5:17 / km) +59m 5:03 / km
shoes: Saucony Kinvara 10

Jan and I had planned to join a Jukola training, but didn’t end up working out so I went for another short jog. Around the same trails as this morning, but I hit a couple bare rock sections running along the water.

9 PM

Strength 20:00 [2]

10 minutes of core and then some maintenance leg exercises.

Tuesday Jun 11, 2019 #

11 AM

running 37:00 [1] 7.1 km (5:13 / km) +90m 4:54 / km
shoes: Saucony Kinvara 10

Easy morning shake out run, ran longer then intended when I meant to take a “shortcut” through some forest and got turned around on the trails.

5 PM

running warm up/down 20:00 [1] 2.8 km (7:09 / km) +30m 6:47 / km
shoes: IceBug Acceleritas 4 RB9X

jogging around a small ring

6 PM

orienteering - General race 14:00 [4] 3.73 km (3:45 / km) +50m 3:31 / km
shoes: IceBug Acceleritas 4 RB9X

Fun sprint relay race around Helsinki. Lost about 10s when I didn't flip my map over in time, so ended up running past the street I needed to turn onto for my forking.

I'm pretty happy with the run. The only goal was to run a clean, solid, or "stable" race. There were a few small route choice errors I think on the first map, but nothing huge.

Monday Jun 10, 2019 #

12 PM

running 10:00 [1] 2.1 km (4:46 / km) +25m 4:30 / km
shoes: Saucony Kinvara 10

Running around the warm-up map

orienteering - General 13:00 [2] 2.8 km (4:39 / km) +50m 4:16 / km
shoes: Saucony Kinvara 10

Sprint warm-up map course. Picked up the intensity on some legs. Also some standing around the big bare rock hill, double checking I was actually at the control since no flags had been put out.

running 9:30 [2] 1.73 km (5:29 / km) +40m 4:55 / km
shoes: Saucony Kinvara 10

A bit of jogging on either side of 5 strides

Sunday Jun 9, 2019 #

11 AM

running warm up/down 20:00 [1] 3.15 km (6:21 / km) +24m 6:07 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering - General race 1:39:39 [3] 14.89 km (6:42 / km) +470m 5:47 / km
shoes: IceBug Acceleritas 4 RB9X

Ran poorly to the first control, so the few fast people who had mispunched yesterday and started behind me pasted me, meaning I essentially ran the whole thing alone.

A lot of room for improvement on the execution of the longer legs, and a few mistakes in there, but a decent enough race. I also should have been pushing harder, considering how much extra energy I had starting the small last loop.

Saturday Jun 8, 2019 #

7 AM

running 14:00 [1] 2.57 km (5:27 / km)
shoes: Saucony Kinvara 10

Legs feeling very heavy so easy 10 minute jog and a few strides

11 AM

running warm up/down 20:00 [1] 3.0 km (6:40 / km) +28m 6:22 / km
shoes: IceBug Acceleritas 4 RB9X

12 PM

orienteering - General 1:03:57 [4] 7.97 km (8:01 / km) +300m 6:45 / km
shoes: IceBug Acceleritas 4 RB9X

Well couldn't have possibly screwed that up more

Friday Jun 7, 2019 #

Event: World Cup Round 1

Event: Spring Training Weekend (near Syracuse NY)

Note
slept:7.0

11 AM

running 5:30 [1] 0.81 km (6:47 / km) +40m 5:27 / km
shoes: IceBug Acceleritas 4 RB9X

Jogging to the start. Legs feel so much more dead then they should

orienteering - General 47:00 [2] 5.92 km (7:56 / km) +177m 6:54 / km
shoes: IceBug Acceleritas 4 RB9X

Jog around the model map. Only major mistake was a leg going across a flat cage section. Ended up running through the control, but didn’t see the flag. Just went straight on everything, but I’ll probably be more conservative tomorrow.

Thursday Jun 6, 2019 #

Note
slept:6.5

6 PM

running warm up/down 17:00 [1] 2.5 km (6:48 / km) +20m 6:32 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering - General 1:00:00 [3] 7.75 km (7:45 / km) +250m 6:40 / km
shoes: IceBug Acceleritas 4 RB9X

Wednesday Jun 5, 2019 #

Note
slept:8.5

7 PM

running warm up/down 17:00 [1] 2.4 km (7:05 / km) +30m 6:40 / km
shoes: IceBug Acceleritas 4 RB9X

Warm-up with a bit of terrain running

orienteering - General intervals 55:00 [3] 7.7 km (7:09 / km) +189m 6:22 / km
shoes: IceBug Acceleritas 4 RB9X

8 PM

running 7:55 [1] 1.28 km (6:11 / km) +20m 5:44 / km
shoes: IceBug Acceleritas 4 RB9X

Tuesday Jun 4, 2019 #

6 PM

orienteering - General 45:00 [2] 6.4 km (7:02 / km) +100m 6:31 / km
shoes: IceBug Acceleritas 4 RB9X

Easy orienteering in Finland. Hadn’t planned on doing any running, but Anton was going out so decided why not.

Fun terrain even if it was quite flat and a fair bit of trail running in the beginning. Also, I gave myself 100m of climb since there can’t possibly have been 175m, which is what Strava thinks. Knee was a bit sore towards the end. On the bright side, it’s not the same thing as the past couple of weeks, but the same sort of thing I got last March in Hungary.

Monday Jun 3, 2019 #

10 AM

Strength 45:00 [2]

Sunday Jun 2, 2019 #

5 PM

cycling 1:19:00 [2] 37.5 km (28.5 kph) +433m

Up Wilson and the usual route. An hour in, I did 5 30s sprints, and then an easy spin down sydenham and home.

Saturday Jun 1, 2019 #

9 AM

running warm up/down 20:00 [1] 3.0 km (6:40 / km) +35m 6:18 / km
shoes: IceBug Acceleritas 4 RB9X

10 AM

orienteering - General 48:22 [4] 5.87 km (8:14 / km) +105m 7:34 / km
shoes: IceBug Acceleritas 4 RB9X

Middle Distance at Dryden Tract. Fun terrain, but very overgrown in a few parts. Some good legs, but also some slow ones where I was stuck in the green.

11 AM

running 7:00 [1] 1.11 km (6:18 / km) +15m 5:54 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering - General intervals 59:55 [3] 5.71 km (10:30 / km) +134m 9:23 / km
shoes: IceBug Acceleritas 4 RB9X

Orienteering Intervals on 1:5000 map, so a lot of short legs and not really any trail running. I took the 9 intervals at an easier pace and gave myself a minute rest after each to refocus.

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