Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 31 days ending May 31, 2016:

activity

time

miles

running

10:45:39

3.11

5.0

orienteering - General

7:23:56

Strength

2:25:00

cycling

1:00:00

map reading

10:00

stretching

5:00

Total

21:49:35

3.11

5.0

[1-5]

21:34:35

3:00

0:00

» now

Tuesday May 31, 2016 #

running warm up/down 7:00 [1]

running intervals 38:00 [3]

4x8 min intervals (with 2 min rest) around the field up at Mcmaster. Didn't push myself too much since left knee and right shin were sore.

Saturday May 28, 2016 #

Event: Sulphur Springs Trail Race

running warm up/down 10:00 [1]

running 1:39:53 [3]

Felt good for the first 5 km and then as soon as I hit the first aid station I started to feel sick and stayed that way through the rest of the race. However I finished strong up the final hill thanks to encouragement/pressure from Trav. Altogether it wasn't terrible considering how hot it was today.

Friday May 27, 2016 #

running 15:00 [2]

Easy run before sulphur springs

Wednesday May 25, 2016 #

running 46 [5]

Ran the ARK intervals station.

running warm up/down 10:00 [1]

orienteering - General race 37:00 [3]

Tuesday May 24, 2016 #

running intervals 30:00 [3]

10 intervals, just worked on keeping the pace I would need for saturday. Kept all the loops about 1:25

running warm up/down 15:00 [1]

Sunday May 22, 2016 #

Strength (and core) 40:00 [3]

Turbocore

Saturday May 21, 2016 #

running 1:50:00 [2]

Long run around the next weeks race course, with Trav and turbo. Thanks for the much needed chocolate covered almonds after Trav.

Thursday May 19, 2016 #

running warm up/down 10:00 [1]

running hills 30:00 [3]

4 sets of 5 hills near the aviary with 2 minutes rest (ended up being longer then that as sets went on). My knees were sore but it went pretty well since I went faster each set.

running warm up/down 15:00 [1]

Wednesday May 18, 2016 #

running warm up/down 10:00 [1]

orienteering - General 40:00 [3]

We worked on route choice tonight, one partner would take one route, and the other the other route. Just worked on visualizing a key feature I was looking for and folding my map.

Tuesday May 17, 2016 #

running intervals 25:00 [4] 5.0 km (5:00 / km)

five 1 km intervals (with a few minutes of rest in between) around churchill with Turbo. Did the first in about 3:35, next in 3:15, then a bit slower then that, 3:25, and then 3:20. Legs were pretty sore from yesterday, and knees were sore afterwards.

running warm up/down 5:00 [1]

cool down around the loop

running warm up/down 10:00 [1]

Stopped at grocery store on way home so ran home due to knees

Monday May 16, 2016 #

Strength (with running and hills) 40:00 [3]

Coached ARX in Kitchener but Joe was there to lead us through a strengthening work out.

orienteering - General 15:00 [3]

Set up the Nav controls for ARK, actually spent about half an hour, but tying the flags took half the time. Just did the course in a slightly harder and hillier direction. Need to remember for Switzerland before I run down a hill to pick out where I'm going.

running 15:00 [2]

map reading 10:00 [0]

Sunday May 15, 2016 #

orienteering - General 40:00 [2]

orienteering - General 10:00 [1]

Friday May 13, 2016 #

running 1:00:00 [1]

Easy run, legs were really sore though

Thursday May 12, 2016 #

Strength 15:00 [1]

Wednesday May 11, 2016 #

running warm up/down 15:00 [1]

Strength 40:00 [2]

Core, and a lot of pushing sleighs with weights.

Monday May 9, 2016 #

running warm up/down 10:00 [1]

orienteering - General race (score-O) 35:00 [3]

Sunday May 8, 2016 #

running warm up/down 15:00 [1]

orienteering - General race 1:35:00 [3]

Long - Course 8 - Splits

Saturday May 7, 2016 #

Event: 2016 Ontario Orienteering Championships

running warm up/down 15:00 [1]

orienteering - General race 35:00 [3]

running warm up/down 20:00 [1]

orienteering - General race 16:56 [4]

C • Danish Underdog 2

Sprint Course 5 - Splits

Thursday May 5, 2016 #

cycling 35:00 [1]

orienteering - General 2:00:00 [2]

Long training at Morgan Firestone (2013 COCs) with Eric.
Focused on thumbing along as well as visualizing a feature and looking for it.

cycling 25:00 [1]

Wednesday May 4, 2016 #

running warm up/down 10:00 [1]

Tuesday May 3, 2016 #

running 15:00 [1]

running hills 15:00 [3]

Only did 2 of the hill sets that do 4 hills starting from the bridge at churchhill. Legs have been sore continuously for about a month (roughly since flying pig) , most likely do to my lack of stretching. On top of that just didn't feel too motivated.

Sunday May 1, 2016 #

running 15:00 [1]

Easy jog

stretching 5:00 [0]

Strength (also core) 10:00 [1]

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