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Training Log Archive: Danish Dynamite

In the 31 days ending Mar 31, 2018:

activity	#	time	miles	km	+m
running	40	23:33:40	85.62	137.8	1520
orienteering - General	24	19:31:18	83.94	135.09	977
Strength	14	8:42:00
cycling	2	1:42:00
Running Technique	2	1:00:00
core	1	10:00
Total	67	54:38:58	169.57	272.89	2497

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Saturday Mar 31, 2018 #

orienteering - General race 1:21:30 [2]

Started a bit over a minute after my start so I took a minute off my time. Overall didn't enjoy the terrain that much, too much ducking and crawling under branches. Started enjoying more when the course got out onto the dunes again for some controls.

running warm up/down 15:00 [1]

C • Oringen 2

Friday Mar 30, 2018 #

11 AM

running warm up/down 20:00 [1]

12 PM

orienteering - General race (Påskeløb (day 2)) 47:41 [3]

Not really actually running for about almost a minute of the time, as I stopped to properly tie my shoe and put my broken watch in my pocket and when I heard the beeping for the runner behind me to start I figured I should get going.
That being said I'm happy with the first 5 controls ...but then spent 3 minutes on a 30s second control when I looked at the wrong control description. From there on out I mentally lost it, goals and orienteering in general went out the window and I kept running up the mistakes for the next 18 controls (I did somewhat manage to recover from legs 13-18 when the course left all the green, but that didn't last)

9 PM

Strength 20:00 [2]

Thursday Mar 29, 2018 #

orienteering - General race (Påskeløb (day 1)) 1:12:43 [3] 10.2 km (7:08 / km)

Just took course distance because I accidentally turned my gps off 20s into the race.
Fun terrain, but the lovely combination of cold, snow, and water wasn't as desirable. Ended up running half the race as a group of 3 as a start interval of 1 minute was clearly not enough.

C • different terrain, isn't it? 2

10 AM

running warm up/down 10:00 [1]

One of my shorter warm-ups

Wednesday Mar 28, 2018 #

8 AM

Running Technique 30:00 [1]

3 PM

running 50:00 [1] 9.48 km (5:16 / km) +164m 4:51 / km

4 PM

running 25:00 [1] 4.5 km (5:33 / km) +97m 5:01 / km

running 20:00 [1] 4.1 km (4:53 / km) +34m 4:41 / km

...had to take a few breaks in the run

5 PM

Strength 45:00 [2]

Tuesday Mar 27, 2018 #

9 AM

running warm up/down 25:00 [1]

About 20 warm-up, 5 cool-down

10 AM

orienteering - General intervals 51:37 [4] 6.98 km (7:24 / km) +227m 6:22 / km

2 relay courses with forkings, the first being 3.2km and second 3.3km. We started in groups of 6 with 45s between each wave for the first, then started again 5 minutes after you finished. 23:13 on the first, 4:55 rest by my splits, and then 23:29 on the second.
Some mistakes and questionable route choices on the first, plus my legs died half way through. I opted to start the pace off more modestly on the second to avoid that and I felt it also went technically better.

2 PM

orienteering - General 55:00 [1] 6.47 km (8:30 / km) +209m 7:19 / km

Easier paced training plus some time trying to find the start after getting dropped off on the side of a road of a map with no trails/roads on it. Focus was on making sure to flow through controls and and know precisely where they are when attacking them. Also tried to make sure I had a general visualization of the big features of each leg before I started it.

3 PM

running warm up/down 6:00 [1] 1.13 km (5:19 / km)

run back to hostel meeting at

Monday Mar 26, 2018 #

Note
(rest day)

5 PM

cycling 40:00 [1]

Had to do something

6 PM

Strength 14:00 [2]

core

Sunday Mar 25, 2018 #

11 AM

orienteering - General race (Danish Spring Long) 1:27:05 [3] 13.8 km (6:19 / km)

Overall the results were a bit disappointing, but looking at them now they are still far from terrible.

Physically I started off a bit slow today and throughout the first half I made too many 30s-1min mistakes, but I'm happier with my race after the spectator passage. I felt like I started pushing more and none of the controls were perfectly clean (small mistakes or hesitations in the legs), but only one bigger mistake on control 22 which was a culmination of a mistake exiting 21 and then attacking 22.

Also no full gps of the run so just straight line distance.

running warm up/down 15:00 [1]

Warm-up

11 PM

Strength 25:00 [2]

Just legs

Saturday Mar 24, 2018 #

12 PM

running warm up/down 30:00 [1]

orienteering - General (Danish Spring middle) 26:21 [3]

clean race, not bad, not good, just no major mistakes. I was missing a drive during the race and just wasn't running fast enough, picked up the pace after the spectator control but still not where it should be.

Friday Mar 23, 2018 #

9 AM

running 48:30 [1] 10.2 km (4:45 / km)

Easy run before the sprint ....probably ran a bit longer then I ideally should

3 PM

running warm up/down 20:00 [1]

orienteering - General 15:51 [3]

Impressively ran the worst sprint race of my life. It would have been a very fun course if I had been physically or mentally warmed up... Almost 2 minutes total lost on 2 controls, plus much more throughout the 1st half of the course

C • Except Kasper, you run equa... 3

Thursday Mar 22, 2018 #

8 AM

running 51:00 [1]

9 AM

running 6:00 [3]

Strides

Strength 35:00 [2]

Wednesday Mar 21, 2018 #

8 AM

running 40:00 [1]

orienteering - General 25:00 [2] 3.3 km (7:35 / km) +63m 6:55 / km

9 AM

running 35:00 [2]

Tuesday Mar 20, 2018 #

8 AM

running 1:15:00 [1]

9 AM

Strength 35:00 [2]

4 PM

running warm up/down 20:00 [1]

orienteering - General intervals 25:00 [4]

3 Sprint intervals around central Aarhus with Jan the Man. 3 minutes of recovery between each.

running warm up/down 10:00 [1]

Monday Mar 19, 2018 #

4 PM

running 1:10:00 [1]

Run over to a sprint map and running it easy.

Sunday Mar 18, 2018 #

11 AM

running warm up/down 20:00 [1]

orienteering - General (Szeged Cup Long) 1:13:33 [3] 15.7 km (4:41 / km)

Slightly disappointing, made a 2 minute mistake on one of the easiest controls, and legs were missing the energy. I'll write more later

Saturday Mar 17, 2018 #

11 AM

running warm up/down 30:00 [1]

orienteering - General (Szeged cup middle) 26:54 [3] 6.13 km (4:23 / km)

Went well in the beginning, other then standing in the circle for number 7, and a whole bunch of sloppiness on last 6 or so controls. Just going wrong way around hills or zig zagging a bit too much on legs.
Also took 40m off since forgot to stop watch

C • 2nd 2

3 PM

running warm up/down 15:00 [1]

orienteering - General (Szeged cup relay) 33:11 [3] 7.15 km (4:38 / km)

2nd leg of the colonies' relay team, mark Nixon, myself, then conall. Brutally cold and raining, but mark came through in 4th and I was surprised when I still was in 4th when I finished. I definitely lost a few minutes to the Czech in first, and a fin ended up passing me but I got a Hungarian.
Physically went well, but I feel like I lost at least almost 10 seconds on every leg due to sloppiness.
I'm fairly satisfied with it given the conditions, being second race of the day, and no major mistakes for once in a relay.
Added some distance to the 7.01 because didn't start watch until out of arena

C • Watch 5

Friday Mar 16, 2018 #

Strength 20:00 [2]

9 AM

running warm up/down 25:00 [1]

Been feeling my left knee the last few days, opted to take out some of the dynamic stretches like lunges that didn't feel to great on it. I won't do the run I planned later in the day

10 AM

orienteering - General 16:01 [3] 4.2 km (3:49 / km)

Fairly happy with the sprint trainin. However in the rain never got to top speed with my poor shoe choice. There was some sloppiness at times and I had a bit of a lull in the middle of the course, after I quickly caught the people who started in front of me so need to keep the focus and intensity in the middle of the course.

Thursday Mar 15, 2018 #

10 AM

running warm up/down 30:00 [1]

11 AM

orienteering - General 58:04 [2]

First time in the middle terrain ...less then enjoyable. Doubled the winners time. The only parts that went well were the beginning, end and two legs in the middle where the green was less congested. When I come back in the summer I'll have to walk around the labryth section a couple times

2 PM

orienteering - General 47:21 [1]

Just jogged the corridor, the first third or so went through the tricky portion and the rest was quite easy after that.

Wednesday Mar 14, 2018 #

10 AM

orienteering - General 1:06:00 [2] 10.59 km (6:14 / km)

Was suppose to be mass start 2 person relay/intervals, but our car got there a bit late so just spent the first few figuring out the terrain, and got a bit confusing when some of the early controls had been picked up. Then picked up the pace for the last few and never bothered to rest since I wasn't working hard enough to warrant it. Last 15 minutes or so was running around the terrain to get a better understanding and then a road run back to the start.

C • Late 3

2 PM

running warm up/down 20:00 [1]

orienteering - General 45:00 [1] 6.52 km (6:54 / km)

Four corners, green only, yellow only, contours only, vegetation boundaries only. Probably not a great training to get use to the terrain, not going to fast in a lot the thick spots, but still fairly fun

Tuesday Mar 13, 2018 #

Note
(rest day)

Flying to hungary

9 PM

Strength 8:00 [1]

Some simple calf stuff watching champions league

Monday Mar 12, 2018 #

10 AM

Strength 40:00 [2]

10 PM

running 52:30 [2] 11.18 km (4:42 / km)

Added 8 minutes and 1.8km because my watch didn't load ...only really intensity 2 because I ate a lot before this

Sunday Mar 11, 2018 #

9 AM

running warm up/down 25:00 [1]

10 AM

orienteering - General race 47:02 [3]

Saturday Mar 10, 2018 #

1 PM

running warm up/down 30:00 [1]

Didn't bother with gps so I'll just lump them together (around 25min warm-up and 5 cool down)

orienteering - General race 1:23:58 [3] 14.96 km (5:37 / km)

Not exactly focused, only one major 3-4 minute mistake attempting to go straight through green, and many other bits of sloppiness and smaller mistakes entering the controls. Of course I also likely lost over a minute in my attempts to punch emit controls.

I'm not too surprised by the hecticness or over anxiousness of my first race, but overall happy the speed was there and I felt physically good.

C • Emit 2

Friday Mar 9, 2018 #

8 AM

Strength 1:00:00 [2]

6 PM

orienteering - General 54:00 [1] 7.35 km (7:21 / km) +25m 7:13 / km

Thursday Mar 8, 2018 #

Note

The last few weeks I've been trying to make sure I look at a map (and visualize my routine going through controls) everyday I don't get on a map. I've just been to lazy to log it.

Also, I'll be finishing off the week strong with two races over the weekend and then taking two easier days as I make my way over to Hungary for 6 days at the training camp hosted by jwoc 2018.

C • Exciting! 4

8 AM

running warm up/down 23:00 [1]

running intervals 51:00 [3] 11.25 km (4:32 / km) +21m 4:29 / km

6x 7 minutes with 1.5 minutes rest. The elite center ended up deciding to run them indoors so I decided it would be better for me to run outside in the snow alone. There wasn't actually that much snow, but since I was running a trail around a pond it did get quite mushy in parts. ...They actually ran 7 of them but I'm a slacker and opted to cut out the 7th

9 AM

running warm up/down 8:33 [1] 1.6 km (5:21 / km) +10m 5:11 / km

4 PM

running warm up/down 5:00 [1] 0.94 km (5:19 / km) +4m 5:13 / km

orienteering - General 36:39 [2] 8.08 km (4:32 / km) +69m 4:21 / km

Openorienteeringmap course. There was 8 long legs with barriers on the roads/map so just route choice exercise at an easy pace.

running warm up/down 7:28 [1] 1.29 km (5:47 / km) +8m 5:37 / km

Wednesday Mar 7, 2018 #

8 AM

Running Technique 30:00 [1]

Strength 1:00:00 [2]

6 PM

running warm up/down 10:00 [1]

orienteering - General 1:00:00 [2] 8.04 km (7:28 / km) +279m 6:22 / km

Watched shut off part way so added some time

Tuesday Mar 6, 2018 #

8 AM

running warm up/down 25:00 [1]

Run over to the handball stadium where there's a makeshift track... some laps and then exercises

running intervals 41:00 [4] 8.0 km (5:08 / km)

Running in doors so my watch didn't like that and adding in I forgot to stop it the total time is a bit of a guess. Assumed we would be running in the snow so may have been a bit over dressed.

8x1000m with 2 minutes rest, I believe I was running around a 3:20-3:15 pace

C • snow 3

9 AM

running warm up/down 10:00 [1]

Monday Mar 5, 2018 #

8 AM

Strength 45:00 [1]

With the elite center ...did an easier version without weights

5 PM

running 1:26:25 [2] 16.62 km (5:12 / km) +234m 4:51 / km

Got the joy of a nice run in the snow today (I want to say 10cm but that might be too much) instead of the recent frozen bumpy ground. Got in a couple minutes of dynamic stretches around the 20 minute mark and then started the 10 hill sprints on the 54th minute. Felt my knees a bit the last 10 minutes but likely due to my pants being soaked at that point, other then that felt good.

Sunday Mar 4, 2018 #

12 PM

running long 2:08:22 [2] 23.69 km (5:25 / km) +380m 5:01 / km

Started and finished at my apartment so there's a few minutes of waiting at stop lights in there, but tried to get some running off trail in (even if it was for only brief periods)

C • I was confused there for a ... 4

Saturday Mar 3, 2018 #

11 AM

running warm up/down 16:45 [1] 2.43 km (6:54 / km) +38m 6:24 / km

orienteering - General 35:47 [3] 5.62 km (6:22 / km) +105m 5:49 / km

12 PM

running warm up/down 5:07 [1] 0.89 km (5:45 / km) +13m 5:21 / km

4 PM

cycling 1:02:00 [2]

9 PM

Strength 45:00 [2]

Friday Mar 2, 2018 #

8 AM

Strength 1:10:00 [1]

3 PM

running warm up/down 23:00 [1] 3.19 km (7:13 / km) +72m 6:29 / km

Ran a bit further then that as my watch was stuck at 2.06km for 4 minutes

4 PM

running intervals 40:00 [3] 9.05 km (4:25 / km) +215m 3:57 / km

4x 8 minutes with 2 minutes rest ...just ran it on some variation of the loop I was running with the Elitecenter training last week

running warm up/down 10:00 [1] 2.05 km (4:53 / km) +4m 4:50 / km

Thursday Mar 1, 2018 #

9 AM

running 1:24:00 [2] 16.21 km (5:11 / km) +226m 4:51 / km

Did some stretches 20 minutes in when I made it to the forest and then for 30 minutes I tried to slowly accelerate up to a tempo, which became more difficult when I started running through some sections of forest. Then long cool down along the road back Also probably waiting at lights for around 4 minutes of the time

9 PM

core 10:00 [2]

Decided to at least do some core ...I should probably also be logging the the map reading and stretching I'm doing

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