Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 31 days ending Aug 31, 2018:

	activity	#	time	miles		km		+m
	running	51	29:47:08	187.14		301.17		6321
	orienteering - General	9	5:53:52	31.66	(11:11)	50.95	(6:57)	1310
	cycling	2	3:26:20	54.79	(15.9/h)	88.17	(25.6/h)	244
	Strength	8	2:14:30
	core	1	6:00
	Total	63	41:27:50	273.58		440.29		7875
	[1-5]	62	41:08:50
averages - sleep:4

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Friday Aug 31, 2018 #

1 PM

running 45:00 [1] 9.09 km (4:57 / km) +49m 4:49 / km

Thursday Aug 30, 2018 #

7 AM

running warm up/down 25:00 [1] 3.85 km (6:30 / km)

8 AM

running intervals 3:18 [4] 1.01 km (3:16 / km)

Did the first interval and got caught talking to an older guy walking around the driving park for 10 minutes

running intervals 27:34 [4] 6.5 km (4:14 / km)

Did 6x1000m with 1:30 rest ...there were a couple times I got distracted and ran further then I should have. I had intended on running 9 or 10 of them but my legs started to seize up after the ten minute rest and I decided 6 more was good. Plenty of time to build the interval sessions back up.

running warm up/down 11:00 [1] 2.19 km (5:01 / km)

5 strides in there

Wednesday Aug 29, 2018 #

Note
slept:4.0

Nothing like jet lag

C • Welcome back! 3

7 AM

running 21:00 [1] 4.43 km (4:44 / km) +24m 4:37 / km

Easy morning jog ...forgot what humidity feels like

1 PM

cycling 1:55:20 [2] 47.76 km (24.8 kph) +244m

Up and down the rail trail

Tuesday Aug 28, 2018 #

7 AM

running warm up/down 15:00 [1] 3.02 km (4:58 / km)

running tempo 30:00 [3] 7.65 km (3:55 / km)

Is it smarter to log tempos as intensity 2 or 3, just to make it easier to distinguish my workouts when looking at my training?

C • Intensity zones 5

running 10:52 [1] 2.46 km (4:25 / km)

Monday Aug 27, 2018 #

7 AM

running 30:11 [1] 5.96 km (5:04 / km) +23m 4:58 / km
(rest day)

Sunday Aug 26, 2018 #

11 AM

running warm up/down 20:00 [1] 3.1 km (6:27 / km)

12 PM

orienteering - General race 19:00 [3] 2.4 km (7:55 / km)

First part of the race, mistake on the first control and then clean apart from standing in a the circle of number 4 trying to find where the control was tucked away.

orienteering - General 21:09 [2] 1.46 km (14:29 / km)

On the way to 7 slipped and fell running across a slippery rocky hillside. I just stopped orienteering there, lost intensity, and became more cautious, so I made an 8 or so minute mistake on 7 and then another 3 minute mistake at 9.

Saturday Aug 25, 2018 #

11 AM

running 19:00 [1] 3.3 km (5:45 / km) +78m 5:09 / km

Easy run around cerkno to shake out the legs

6 PM

running warm up/down 21:00 [1] 3.85 km (5:27 / km)

orienteering - General race 14:10 [4] 3.5 km (4:03 / km)

cerkno cup sprint. Overall a bit sloppy but generally clean, up until the final few minutes. I had spotted Jack (started in front of me) leave a group of controls so I knew he was 30s ahead of me. However in the excitement I skipped a control and realized while running the next leg that I had to go back. Then when going to punch the control I had skipped, I punched the wrong one.
So it's a bit disappointing I mispunched. Even if there's only 5 people in my category, I had just been so confident this time that I was not going to find a way to screw it up and actually win or do well overall ....but Christian always pulls through and finds a way

7 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Friday Aug 24, 2018 #

11 AM

running 20:00 [1] 3.26 km (6:08 / km) +48m 5:43 / km

orienteering - General race 59:57 [4] 8.25 km (7:16 / km) +465m 5:40 / km

Different terrain so now on more continental mountinous stuff for the long. Started off sloppy and made a few mistakes in the beginning. Got into after 5 controls or so and went better from there ...just it became less of an orienteering race and more of a running race around control 8

12 PM

running warm up/down 5:00 [1] 0.99 km (5:03 / km) +15m 4:42 / km

Thursday Aug 23, 2018 #

11 AM

running warm up/down 24:00 [1] 3.46 km (6:56 / km) +30m 6:39 / km

12 PM

orienteering - General race 30:38 [4] 3.46 km (8:51 / km) +64m 8:06 / km

Other then a few small mistakes very clean up until 12 where I made a 4.5 minute mistake. Goal had just been to see the full leg and contours before leaving a control.

running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Wednesday Aug 22, 2018 #

11 AM

running warm up/down 24:00 [1] 3.66 km (6:33 / km) +30m 6:18 / km

orienteering - General race 38:43 [3] 4.37 km (8:52 / km) +77m 8:09 / km

Cerkno cup stage 1. In the karst terrain so slow, rocky, and probably could have had a training before in the terrain.
First 8 controls were fairly clean. Then I lost 8 minutes over 2 legs. First one I misread the contours since I assumed a big hill with 2 big depressions on it to be just a big depression because that makes sense, which was not the case. Then an easy transport leg and I messed up attacking the next control in green forest where I misread the contours again (just a small hill that was depression this time)

Tuesday Aug 21, 2018 #

6 AM

running 20:00 [1] 3.26 km (6:08 / km) +71m 5:32 / km

Easy run to shake out the legs

9 PM

running 13:05 [1] 2.22 km (5:54 / km) +39m 5:25 / km

Easy run around the town to shake out the legs, from travel this time, with a German guy who also happens to be sleeping in the hard floor accommodation

Monday Aug 20, 2018 #

10 AM

running 4:00:00 [3] 24.49 km (9:48 / km) +2309m 6:40 / km

Decided being in Austria I had to make it to at least one peak. Then decided taking the gondola part way up was cheating so took a bus to a town just outside of Innsbruck and began my climb.
Lost the trail very quickly and was alternating between hiking straight up through the forest and following some dear paths generally going up. Once I had done about 1000m climb I found a trail. Got some more water at a hut since it turns out 1l is not enough and then once I got to one peak and I decided that I'd made it this far I might as well get the other 2km and another 400m of climb away.
The trail getting back was slow as I was running across a rocky ridge. Eventually it started to go down, but it wasn't going the way I wanted so I just ran across the mountainside. Eventually I hit a big path that went across the mountain so I just followed that for 4km or so back to the gondola since I was too tired to do more climb.
At the gondola I was too cheap to pay the 12 euros to ride down and my knees were sore so I just walked down. Overall whole thing was about 5 hours (not including walking down) but I was standing at peaks or taking pictures for around an hour of it so will call it 4.

C • Now THAT's a sweet little o... 2

Sunday Aug 19, 2018 #

11 AM

running 2:25:00 [2] 18.86 km (7:41 / km) +1260m 5:46 / km

8 PM

Strength 13:00 [2]

Runner 360, did one set but muscles were sore so figured that'll be fine ...there'll be a lot of climb tomorrow

Saturday Aug 18, 2018 #

8 AM

running warm up/down 26:00 [1] 4.19 km (6:12 / km)

9 AM

running intervals 28:26 [5] 5.97 km (4:46 / km)

Made a 1km loop on the pebbly paths and grass at the park so meant to do 5x1km w/ 3min rest, however started good the first two and then crashed on the 3rd. So got an extra minute of rest which didn't help me run faster. I was debating quitting there but I decided I at least needed to do 5 intervals so did 2 minutes and benefited from my indecisiveness getting 4 minutes rest.

running warm up/down 7:30 [1] 1.37 km (5:28 / km)

Cool down with three strides

11 PM

Strength 10:00 [2]

Some exercises for the knee

Friday Aug 17, 2018 #

Event: NAOC 2018

10 AM

running 55:00 [1] 9.7 km (5:40 / km) +287m 4:56 / km

Easy except for the final hill at the end

12 PM

running 31:00 [1] 5.94 km (5:13 / km) +16m 5:09 / km

Thursday Aug 16, 2018 #

12 AM

running 20:13 [1] 3.57 km (5:40 / km)

1 AM

core 6:00 [2]

11 AM

running warm up/down 25:00 [1] 3.72 km (6:43 / km)

running intervals 38:00 [3] 8.89 km (4:16 / km)

Intervals at noon is not a good time in bologna

12 PM

running warm up/down 7:00 [1] 1.22 km (5:44 / km)

8 PM

Strength 22:00 [2]

Wednesday Aug 15, 2018 #

10 AM

running 18:00 [1] 3.14 km (5:44 / km)

Tuesday Aug 14, 2018 #

running 10:00 [0]

Some time standing admiring the view

12 PM

running 1:15:00 [2] 9.84 km (7:37 / km) +873m 5:17 / km

Running up (didn't run down since knee wasn't feeling it, so just walked after the run down)

10 PM

Strength 25:00 [1]

10 minutes of jogging and running drills then strength exercises for the knee

Monday Aug 13, 2018 #

11 AM

running 25:00 [1] 4.24 km (5:54 / km)

running intervals 25:35 [5] 4.66 km (5:29 / km)

400m intervals in a park in the rain. I just looked at my watch and roughly created a loop. All were from 62-66 and I started off with 2.5 minutes rest but then quickly figured out was not enough so made it 3. Also featured a nice sharp turn where you had to slow down to nothing to avoid wiping out. The first few were fast and then I started to slow down so I gave myself an extra 15s test on the last to make it count

running warm up/down 11:30 [1] 1.8 km (6:23 / km)

Sunday Aug 12, 2018 #

11 AM

running 2:20:00 [1] 23.75 km (5:54 / km) +750m 5:05 / km

Knee hurting a bit too the end when going downhill or on pavement. I'll try to avoid doing any overly stupid runs the next few days.

C • Overly stupid runs 1

running 9:00 [0]

Some of the time standing around

Saturday Aug 11, 2018 #

9 AM

running warm up/down 25:00 [1] 3.62 km (6:54 / km)

10 AM

running intervals 35:30 [3] 8.38 km (4:14 / km) +75m 4:03 / km

6x5 min w/ 1min rest, 1.5 on the last though

running warm up/down 6:40 [1] 1.21 km (5:31 / km)

Cool down with 3 strides

8 PM

running 25:00 [1] 4.87 km (5:08 / km)

Friday Aug 10, 2018 #

6 AM

running 30:15 [1] 6.11 km (4:57 / km) +14m 4:54 / km

Thursday Aug 9, 2018 #

7 AM

running warm up/down 15:00 [1] 3.15 km (4:46 / km) +5m 4:43 / km

Slow first 2 kilometres and then acceleration up to 4 min/km

running tempo 30:00 [3] 7.66 km (3:55 / km) +15m 3:53 / km

Tempo a bit under 4 min/km pace. Easy for the first bit and then last 10 minutes heart rate rose.

8 AM

running warm up/down 11:30 [2] 2.55 km (4:31 / km) +5m 4:28 / km

Slowly slowed down. Will log as zone 2 to balance the warm-up I logged as zone 1

10 PM

Strength 10:00 [2]

Wednesday Aug 8, 2018 #

2 PM

cycling 1:31:00 [2] 40.41 km (26.6 kph)

4 PM

running 13:00 [1] 2.81 km (4:38 / km)

Strength 9:30 [2]

Tuesday Aug 7, 2018 #

10 AM

running warm up/down 20:00 [1] 3.13 km (6:23 / km)

running intervals 29:00 [4] 6.85 km (4:14 / km)

Was planning on doing 8x1000m w/ 90s rest but I cut it short and decided to run the last faster. Around a 3:20 pace for the first 5 and then about 3:05 for the last. Could definitely feel I hadn't run intervals in over a month

11 AM

running warm up/down 13:04 [1] 2.56 km (5:06 / km)

Monday Aug 6, 2018 #

5 PM

running 42:00 [2] 9.4 km (4:28 / km)

Easy run, that felt tougher then should have. Cake did not help right before

C • That's weird. Cake is a gre... 3

Sunday Aug 5, 2018 #

5 PM

running warm up/down 25:46 [1] 5.6 km (4:36 / km)

Just going to take a few days easy. I have a bit of a cold, which I think was helped by the month of sleep I missed on the Hungarian beds followed by the Swedish school's classroom floor.

6 PM

Strength 25:00 [2]

Saturday Aug 4, 2018 #

8 AM

running 42:02 [1] 8.09 km (5:12 / km) +120m 4:50 / km

Easy run around Aarhus. Decided not to run the middle today. Technically, I could have made it to the training and then to Copenhagen for 5, but it would have been tight and 7 hours of travel. Legs are pretty tired anyway

C • I am glad you are working o... 3

Friday Aug 3, 2018 #

2 PM

running warm up/down 18:00 [1] 3.05 km (5:54 / km) +30m 5:38 / km

Run from bus stop plus some stretches

orienteering - General 31:45 [3] 4.79 km (6:38 / km) +159m 5:41 / km

Easy paced middle distance just felt tired

3 PM

running 2:09 [1] 0.36 km (5:58 / km)

Last bit running to my bag

4 PM

running warm up/down 5:00 [1] 0.85 km (5:53 / km)

Some what if a short warm-up. I had walked a couple of kilometres to the meeting point for the intervals and sat down for 20 minutes and waited for the Czechs/Austrians to arrive. Apparently the 1.5l of water I brought was not enough because I was pretty out of it at this point

orienteering - General 44:30 [4] 7.4 km (6:01 / km) +204m 5:17 / km

The next training was orienteering intervals where I joined the Austrians and a Czech club. There were 4 different courses (3 1.7km and 1 1.5km) that we all got assigned to in an order.

The first one went well. I got off to a poor start when I guessed the wrong direction I going to run in (bad idea) and turned around, but I quickly caught the others on my course. It was clean from there on, apart from struggling to find a control on a stream end tucked in some bushy stuff. Me and George (the austrian on my course) were running about 4:40 min/km on average (there wasn't too much climb on this one) which turns out was a bit fast when we found out it wasn't intervals and we had to go run the next three courses.

Needless to say the next one was slow. The intensity probably would have been manageable if I had more Adrenalin, rest, or wasn't so tired, but that was not the case. Technically and physically I fell a bit off. Then the final 2 intervals I ran better then the second, picking up the speed and technically running smoother.

5 PM

running warm up/down 11:47 [1] 1.77 km (6:39 / km) +27m 6:11 / km

Thursday Aug 2, 2018 #

running warm up/down 20:00 [1] 2.52 km (7:56 / km) +20m 7:38 / km

Warm up and a few minutes of a cool down jog

12 PM

orienteering - General 1:00:00 [4] 10.0 km (6:00 / km) +216m 5:25 / km

Took about an hour, the printer had left with the organizers at 12 so don't know exact time. First 25-30 minutes went well and then mentally faded and was making small mistakes everywhere. On the brightside I'd catch myself quickly. Only major mistake was part way through a leg when I started running another leg 90 degrees in the wrong direction.
Probably lost about 10 minutes in total, but at least as I said first 25 minutes I was orienteering well and I physically felt great

Wednesday Aug 1, 2018 #

10 AM

running 17:00 [2] 3.53 km (4:49 / km) +50m 4:30 / km

Run to the clubhouse

11 AM

running warm up/down 12:00 [1] 1.65 km (7:16 / km) +45m 6:24 / km

orienteering - General 34:00 [3] 5.32 km (6:23 / km) +125m 5:43 / km

Decided to take today's middle easier as I have a shortened long tomorrow and relay/intervals the day after.

12 PM

running warm up/down 5:11 [1] 0.84 km (6:10 / km) +13m 5:44 / km

8 PM

Strength 20:00 [3]

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