Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 30 days ending Apr 30, 2020:

	activity	#	time	miles		km		+m
	running	49	30:58:13	234.7		377.72		3808
	orienteering - General	7	6:52:55	35.6	(11:36)	57.29	(7:12)	1637
	Strength	12	4:15:00
	cycling	2	4:06:00
	spinning	3	2:29:00
	Total	67	48:41:08	270.3		435.01		5445
averages - weight:79.9kg

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Thursday Apr 30, 2020 #

8 AM

running 32:00 [2] 5.3 km (6:02 / km) +150m 5:17 / km

Taking my sweet time making my way to the top of the escarpment. Was not looking forward to the intervals in the rain, as the chafing started coming back.

9 AM

running intervals 30:00 [4] 8.17 km (3:40 / km) +76m 3:31 / km

5x5 w/ 1 min rest on paved road/ gravel paths loop. Planned on doing 6 but getting a bit uncomfortable, so skipped the last. Was originally only going to do 4, but 24 mins of intervals seemed pretty week so did another.

Probably a good thing I skipped the last, since cutting it pretty close to getting to work on time anyway

running 20:56 [2] 3.84 km (5:27 / km) +50m 5:07 / km

Down some steep muddy slopes.

9 PM

running 20:55 [1] 3.91 km (5:21 / km) +9m 5:17 / km

Easy evening jog plus strength. Finally, had time to run after helping step brother move out.

10 PM

Strength 20:00 [1]

Wednesday Apr 29, 2020 #

11 AM

running 25:30 [1] 4.56 km (5:36 / km) +85m 5:07 / km

12 PM

orienteering - General long 2:03:00 [2] 16.24 km (7:34 / km) +488m 6:35 / km

Long course thanks to Jeff.

Chafing for the last hour. Legs in so much pain now, we are going to have some nice scabs tomorrow.

2 PM

running 18:50 [2] 3.55 km (5:18 / km) +45m 4:59 / km
shoes: Salming Elements

Tuesday Apr 28, 2020 #

11 AM

running 23:30 [2] 4.68 km (5:01 / km) +45m 4:47 / km

running intervals 32:12 [4] 8.99 km (3:35 / km) +9m 3:34 / km

Meant to do 5x 600m @3:20 pace / 400m @ 4:20 pace and then do a few max effort 1000m. However, some bitter woman, who I assume to be the janitor, had other plans.

She unlocked the gate to yell at me to get off the locked track as I was in the process of my 2nd 600m, so veered off the track through the now open gate and kept the interval going. Then just opted to do another eight 2 min/ 1:30 min off, making my way to the driving park.

Kept 2:00s a bit under a 3:20 pace and 1:30s a little over 4min/ks. Skipped the last one since 2s becoming a bit of a grind, and pushed full out for the final minute after the pace dropped for the first minute of the interval.

12 PM

running 10:19 [2] 2.12 km (4:52 / km) +20m 4:39 / km

6 PM

spinning 49:00 [2]

Monday Apr 27, 2020 #

12 PM

running 32:00 [2] 5.9 km (5:25 / km) +118m 4:56 / km

5 PM

Strength 30:00 [2]

Sunday Apr 26, 2020 #

9 AM

running warm up/down 16:30 [1] 3.03 km (5:27 / km) +33m 5:10 / km

running tempo 38:43 [3] 10.08 km (3:50 / km) +94m 3:40 / km

X-league course. Phone GPS started to go mad at the end, so didn't officially visit all the controls.

Managed to mess up 14. A combination of getting distracted dodging traffic, and then confusing a road with stoplights as being one of the major roads, led to me messing around in the grid system roads.

C • Have you ever officially vi... 2

running warm up/down 9:12 [2] 2.0 km (4:36 / km) +12m 4:28 / km

7 PM

spinning 55:00 [2]

Saturday Apr 25, 2020 #

12 PM

running 1:13:30 [2] 14.71 km (5:00 / km) +199m 4:41 / km

Some nice easy trail running along the escarpment with road running on either side of it. Walking up a couple steeper hills, but other then that Achilles feeling good.

Managed to find a chunk of nice open forest I’ve never been to so fun.

Friday Apr 24, 2020 #

1 PM

cycling 3:20:00 [2]

Longer ride, on the ancient bianchi, since only I had available. Slightly worried wheel would cave in or just come flying off, once I start to hit 50kmph going downhill, and should probably also get a higher seat post as well.

Stopped by moms an hour into ride to find my helmet and cycling shorts. Nice, chill , enjoyable ride up until the last 45 minutes when I started to get tired. Next time I'm also considering bringing water.

Thursday Apr 23, 2020 #

11 AM

running 25:31 [2] 5.05 km (5:03 / km)

Short morning run. Achilles pain starting to disappear towards the end.

Planned on riding in evening, but will just ride longer tomorrow.

10 PM

Strength 25:00 [2]

Wednesday Apr 22, 2020 #

11 AM

running 1:37:00 [2] 19.1 km (5:05 / km) +182m 4:51 / km

Pretty dumb to go for a 90 minute run, but got 45 minutes into it and was stuck running the full 90.

Running a flat route to keep it easy on the Achilles, but unfortunately didn’t allow for much to cut off distance.

10 PM

Strength 10:00 [1]

Tuesday Apr 21, 2020 #

9 AM

running 23:01 [2] 5.0 km (4:36 / km) +4m 4:35 / km

12 PM

running warm up/down 18:15 [1] 3.56 km (5:08 / km) +19m 5:00 / km
shoes: Nvii Forest 1

orienteering - General 40:40 [4] 6.59 km (6:10 / km) +171m 5:28 / km
shoes: Nvii Forest 1

‘World champs’ test course. For the most part clean run. Tried some different route choices/ micro route choices.

Lost time going around to 7 along the hillside, and then didn’t see the fence crossing the trail going into control 9 and lost some time figuring out where to cross it.

Just jogged the final 100m after climbing the hill and realizing wasn’t running under 40. Lack of motivation to push hard at the moment. Not that I wasn’t tired at the end, just effort level a little disappointing.

C • world record 12

1 PM

running warm up/down 10:00 [1] 1.74 km (5:45 / km) +4m 5:41 / km
shoes: Nvii Forest 1

Jogging back. Achilles tendon right behind left ankle hurting, so walked final bit to house

GHO CANADA GHO - Splits

Monday Apr 20, 2020 #

6 PM

cycling 46:00 [1]

Sunday Apr 19, 2020 #

8 AM

running 20:00 [2] 4.03 km (4:58 / km) +20m 4:51 / km
shoes: Brooks Ghost 12

9 AM

running tempo 41:58 [3] 11.18 km (3:45 / km) +61m 3:39 / km
shoes: Brooks Ghost 12

X-league #3. Got all them, but one 10 point. Probably a bit harder then a z3 effort, with my legs feeling sore running into the wind and having to push at the end to make it just under 2 minutes over time.

Didn't actually have a phone on me, but thanks Anvil for putting up my track

running warm up/down 9:00 [1] 1.86 km (4:50 / km) +23m 4:33 / km
shoes: Brooks Ghost 12

Easy cool down jog + 3 downhill strides

6 PM

Strength 20:00 [1]

Saturday Apr 18, 2020 #

9 AM

running 25:09 [1] 4.28 km (5:53 / km) +86m 5:20 / km

10 AM

Strength 25:00 [2]

7 PM

spinning 45:00 [3]

Shorter one of Sergei’s sufferfest interval workouts, to make spinning mentally bearable. Just keeping the effort lighter.

Friday Apr 17, 2020 #

1 PM

running long 2:01:00 [2] 21.89 km (5:32 / km) +362m 5:06 / km

Thursday Apr 16, 2020 #

10 AM

running warm up/down 20:00 [1] 4.0 km (5:00 / km)

Rough guess at time and distance. Watch almost out of battery so just starting gps for intervals.

11 AM

running intervals 44:06 [4] 11.41 km (3:52 / km)

10x 1000m w/ 1 min rest. Just keeping to 3:23-26

running 10:21 [2] 2.2 km (4:42 / km)

Wednesday Apr 15, 2020 #

11 AM

Strength 20:00 [1]

Didn't feel like going for an easy jog in the morning since snow on the ground.

Core and some maintenance strength

4 PM

running 26:00 [2] 4.64 km (5:36 / km) +60m 5:16 / km
shoes: Salming Elements

orienteering - General 53:55 [2] 6.45 km (8:22 / km) +205m 7:13 / km
shoes: Salming Elements

5 PM

running 13:36 [1] 2.62 km (5:11 / km) +5m 5:09 / km
shoes: Salming Elements

Tuesday Apr 14, 2020 #

11 AM

running 20:00 [1] 3.8 km (5:16 / km)

running intervals 20:00 [5] 5.02 km (3:59 / km)

4x 400m, 200m. Starting 200m on 3 minutes and 400m again after 2 minutes.

12 PM

running 11:45 [1] 2.28 km (5:09 / km)

4 PM

running 34:25 [2] 6.26 km (5:30 / km) +95m 5:07 / km
shoes: Salming Elements

orienteering - General 33:54 [4] 4.92 km (6:53 / km) +136m 6:03 / km
shoes: Salming Elements

Running COC's middle from 2013. I assume I've probably run it at some point before a few years ago.

Not really hitting top gear running through the forest and just one of those days I was semi-focused from the start, but good orienteering given that. A 30s mistake when too low on a hill, and a bit messy execution on the long leg. Still trashed my legs on the last hill and hitting a nice 4:30 pace across the grass field at the end.

5 PM

running 13:00 [1]
shoes: Salming Elements

Monday Apr 13, 2020 #

11 AM

running 56:45 [2] 10.51 km (5:24 / km) +146m 5:03 / km

Easy morning run through the valley.

Also been wearing my older Saucony Kinvara, since I've already start to rip the Brooks Ghosts along the seam on the outside of the foot where the top of the shoe and sole attach.

My feet are fairly narrow apart from right behind the toes, where my foot juts out on the outside, if that makes sense. Any running shoes that would accommodate that well, since my shoes usually start to go there?

Actually the Kinvara seemed to hold up quite well, apart from getting trashed inside the shoe at the back of the heel.

7 PM

Strength 25:00 [1]

Some exercises with band for knees and glutes. Then static calf raises to keep calves holding up. Some core and push-ups thrown on rests

Sunday Apr 12, 2020 #

11 AM

running 33:40 [2] 6.13 km (5:30 / km) +124m 4:59 / km
shoes: Salming Elements

Longer trail route over to the 2 trainings I drew up

orienteering - General 26:56 [2] 3.5 km (7:42 / km) +110m 6:39 / km
shoes: Salming Elements

Corridor

12 PM

running 8:06 [1] 1.39 km (5:50 / km) +35m 5:11 / km
shoes: Salming Elements

orienteering - General 29:30 [2] 4.0 km (7:23 / km) +150m 6:13 / km
shoes: Salming Elements

Control Picking

1 PM

running 13:57 [2] 2.59 km (5:23 / km) +45m 4:57 / km
shoes: Salming Elements

9 PM

running 15:00 [1] 2.7 km (5:33 / km)
shoes: Brooks Ghost 12

Failed beer mile....

Running with Noah. Feeling alright until the 3rd beer, and just laid down on the track after jogging the 3rd lap.

...a late Easter dinner 45 minutes before was not a great idea either. Feeling pretty rough on the jog beforehand, which I included in the time.

Saturday Apr 11, 2020 #

9 AM

running 24:10 [2] 5.11 km (4:44 / km) +37m 4:34 / km
shoes: Icebug Acceleritas 7

Head feeling kind of loopy

10 AM

Strength 25:00 [2]

Morning CrossFit again, showing up Noah

4 PM

running 20:00 [1] 3.63 km (5:31 / km) +35m 5:15 / km
shoes: Brooks Ghost 12

running tempo 39:50 [3] 10.62 km (3:45 / km) +115m 3:33 / km
shoes: Brooks Ghost 12

X-league course. Didn't run too hard since legs have been feeling bad all week. GPS ended up not picking up some controls, so had to double back to get the control a few times.

That being said, I did skip running back to the control twice, because I decided I had gone too far to turn around, or only had a minute to make it back to the start.

Legs feeling slow to begin with, but starting to feel nice and smooth running half way through. Then, pushed for the last few minutes to make it in under time.

running 9:00 [1] 1.67 km (5:23 / km) +23m 5:03 / km
shoes: Brooks Ghost 12

Friday Apr 10, 2020 #

11 AM

running 1:15:00 [2] 13.37 km (5:37 / km) +256m 5:07 / km

Thursday Apr 9, 2020 #

11 AM

running 25:45 [1] 4.73 km (5:27 / km) +50m 5:10 / km

12 PM

running intervals 42:30 [4] 11.04 km (3:51 / km) +63m 3:45 / km

7 min with 1:30 rest around a ~1.5km loop around Ancaster High, so about 50/50 grass/pavement.

Paces a bit disappointing, but I suppose a strong headwind wasn't helping me.

running 9:04 [2] 1.89 km (4:48 / km)

Wednesday Apr 8, 2020 #

12 PM

running 10:40 [1] 2.1 km (5:05 / km) +5m 5:01 / km
shoes: Nvii Forest 1

Took me 20 minutes to figure out the right combination of socks and number of band aids, to stop the cut on the back of my heal from hurting

orienteering - General long 1:45:00 [2] 15.59 km (6:44 / km) +377m 6:01 / km
shoes: Nvii Forest 1

Running a long course I quickly drew up. Took out a few minutes due to some time spent stuck in thorns, trying to figure the least painful way out.

Tough to read being printed in black and white and at a 1:12500 scale, so doing a fair bit of trail running in the beginning since more enjoyable.

C • courses 2

2 PM

running warm up/down 12:45 [1] 2.53 km (5:02 / km) +5m 4:59 / km
shoes: Nvii Forest 1

Regretting not bringing non-studded terrain shoes to by dads house, feet nice and sore.

Tuesday Apr 7, 2020 #

11 AM

running warm up/down 20:00 [1] 3.75 km (5:20 / km)

running intervals 25:44 [4] 6.18 km (4:10 / km)

5x 1000m with 2 minutes rest. Running them between 3:07-09.

running warm up/down 10:56 [1] 2.14 km (5:07 / km)

6 PM

running 23:32 [2] 5.05 km (4:40 / km) +27m 4:32 / km

Starting nice and slow, accelerating from there.

7 PM

Strength 25:00 [1]

Monday Apr 6, 2020 #

Note
(rest day)

Sunday Apr 5, 2020 #

8 AM

running warm up/down 17:00 [1] 3.0 km (5:40 / km) +10m 5:34 / km
shoes: Brooks Ghost 12

Legs feeling pretty smashed this morning. Easy 12 minute jog and then another 10 stretching them out, doing exercises, and strides in an attempt to loosen things up.

running intervals 30:05 [4] 8.0 km (3:46 / km) +30m 3:41 / km
shoes: Brooks Ghost 12

5x5 min [1 min rest] on the X-league map. Meant to do 6 and keep them more comfortable, but ended up grinding them out so just kept to five.

C • 90 6

running 10:25 [2] 2.15 km (4:51 / km) +14m 4:42 / km
shoes: Brooks Ghost 12

Started to slow down when had to take a poo

running 6:05 [1] 1.15 km (5:17 / km)
shoes: Brooks Ghost 12

strides

10 AM

Note
weight:79.8kg

Saturday Apr 4, 2020 #

8 AM

running warm up/down 22:00 [1] 4.25 km (5:11 / km) +45m 4:55 / km
shoes: Brooks Ghost 12

Starting intervals 25 mins in, so figure about 22 minutes running once you take out jumping the fence to get onto the track and some stretching.

9 AM

running intervals 29:38 [4] 7.29 km (4:04 / km)
shoes: Brooks Ghost 12

15x 400m w/ 45s rest.

Having to work a bit harder on the last two. Keeping from 72-74s, except for 2nd which was 71.

running warm up/down 7:05 [1] 1.32 km (5:22 / km) +17m 5:02 / km
shoes: Brooks Ghost 12

10 AM

Strength 20:00 [2]
shoes: Brooks Ghost 12

Got roped into a cross-fit workout with mom and Noah

6 PM

running 30:13 [2] 5.65 km (5:21 / km) +99m 4:55 / km
shoes: Brooks Ghost 12

Friday Apr 3, 2020 #

2 PM

running long 1:35:09 [2] 18.0 km (5:17 / km) +410m 4:45 / km
shoes: Brooks Ghost 12

9 PM

Strength 10:00 [1]

Easy band exercises for knees as watching south park.

Thursday Apr 2, 2020 #

12 PM

running 41:23 [2] 9.03 km (4:35 / km) +65m 4:25 / km
shoes: Brooks Ghost 12

1 PM

Note
weight:79.9kg

Wednesday Apr 1, 2020 #

9 AM

running 49:13 [1] 8.3 km (5:56 / km) +173m 5:22 / km
shoes: Brooks Ghost 12

4 PM

running 55:19 [2] 11.69 km (4:44 / km) +113m 4:31 / km
shoes: Brooks Ghost 12

Moving legs a bit quicker then the morning. Mainly on roads, but occasionally running through forest where I thought trails had once existed.

Also knees red and cold after running?

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