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Training Log Archive: Danish Dynamite

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  running41 20:53:09 145.52(8:37) 234.19(5:21) 2239
  orienteering - General14 8:50:51 52.4(10:08) 84.33(6:18) 1917
  Strength11 4:51:00
  cycling5 3:24:00 28.33 45.6 505
  spinning2 1:35:00
  Total64 39:34:00 226.25 364.12 4661

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Wednesday Oct 31, 2018 #

5 PM

cycling 45:00 [1]

Tuesday Oct 30, 2018 #

9 AM

Note

Still not running, I'll do some core tonight
10 PM

Strength 15:00 [1]

Monday Oct 29, 2018 #

12 AM

Strength 15:00 [2]

9 PM

cycling 40:00 [2]

Road up to my dads house to do something. Going up Wilson my left leg was definitely doing more work

Sunday Oct 28, 2018 #

1 PM

Note

Meant to go for an easy 30 min tempo, but as soon as I landed on my right leg it spasmed. Decided to try jogging (basically fast walking speed) and that wasn't too great either so decided running wasn't working today. Biking is alright as long as I'm sitting. If standing, my right leg just has to coast the upper portion. Might go for a short ride if I'm feeling motivated

Saturday Oct 27, 2018 #

Note

Leg still not feeling to great, I guess my hard week turned into an extension of the easy week next week

Friday Oct 26, 2018 #

6 AM

spinning 45:00 [1]

Easy spin, leg still hurts a bit

Thursday Oct 25, 2018 #

6 PM

running 12:00 [1] 2.29 km (5:14 / km) +35m 4:52 / km

Easy run before orienteering
7 PM

orienteering - General 15:00 [2] 1.74 km (8:37 / km) +53m 7:29 / km

Training on route choice but thanks to my high quality headlamp, I tripped over a log and hit my thigh off a log I crashed into. Leg seized up, so after some jogging just called it a night

Wednesday Oct 24, 2018 #

6 AM

running 53:59 [1] 10.13 km (5:20 / km) +60m 5:11 / km

7 AM

orienteering - General 48:00 [2] 5.38 km (8:55 / km) +211m 7:28 / km

8 AM

running 20:17 [1] 4.12 km (4:55 / km) +40m 4:42 / km

10 PM

Strength 35:00 [2]

Runner 360 plus some band stuff

Tuesday Oct 23, 2018 #

8 AM

running 31:53 [1] 6.02 km (5:18 / km) +83m 4:57 / km

Easy morning jog
6 PM

running warm up/down 7:00 [1] 1.04 km (6:44 / km)

Biked there so a bit more of a warm-up then logged

running intervals 16:00 [4] 3.25 km (4:55 / km)

4 loops around the mcmaster sports field close to the climbing structures. Started every 4 minutes
7 PM

running 18:00 [5] 3.99 km (4:31 / km)

Hard up a hill and then down with a minute rest

running warm up/down 15:16 [1] 2.43 km (6:17 / km)

Monday Oct 22, 2018 #

9 AM

cycling 45:00 [1] 18.2 km (24.3 kph) +169m

Sunday Oct 21, 2018 #

9 AM

running warm up/down 13:00 [1] 2.16 km (6:01 / km) +20m 5:45 / km

Stage one of warm-up

running warm up/down 10:00 [1] 1.92 km (5:13 / km) +15m 5:01 / km

Stage two of warm-up. Had to go find my bib so had an 8 minute pause. Ended up showing up a minute late to my call-up so got pushed back a bit. Then just before punching the start, I realized I had dropped my compass when tightening my shoe so had to go back for it.
We'll just log it as 10 minutes
10 AM

orienteering - General 1:27:21 [4] 14.57 km (6:00 / km) +363m 5:20 / km

Fun race and terrain. Started off well, had a poor patch in the middle with 3 mistakes, and then finished clean.
First mistake 11, I was looking to hit the indistinct trail but missed it or didn't find it, got pushed around by the green and eventually into the olive green. Spotted the house and corrected from there.
Next, I took the worse route choice to 13 where Eric Bone passed me. So I must have just rushed 15, so had bad exit direction direction, then tripped and retied my shoe which added to the mess, but did a good job stopping and relocating off the trail. Should have stopped earlier or taken time to take the good exit though.
Then followed 15 up with another mistake. Common one, where I lost focus on the 2nd stage of the legs (past trails in middle). Pushed on, from guessing where I was, which was wrong. However, I'm happy I did a good job focusing from there on out. My head started to go a little loopy, so I was zig zagging a bit and not executing everything efficiently, but I kept it clean so I'm fairly happy.

Sunday_Long_Bishop_Lake_Oct_2018_9 Blue - Splits

Saturday Oct 20, 2018 #

9 AM

running warm up/down 28:00 [1] 4.42 km (6:20 / km) +5m 6:18 / km

orienteering - General race 14:10 [4] 3.53 km (4:01 / km) +13m 3:56 / km

Sprint went well for the most part. Only real mistakes were on two where I went up the stairs to the north and then 13 when I popped into the forest too far to the right of the control.
I just feel like I haven't gone fast enough or pushed hard enough in a sprint recently. Maybe that's just a natural loss of drive/Adrenalin for the race?
Anyway technically I could improve on knowing my route more precisely

running warm up/down 6:00 [1] 1.0 km (6:00 / km)

12 PM

running warm up/down 21:00 [1] 3.55 km (5:55 / km)

orienteering - General 15:59 [5] 3.39 km (4:43 / km) +38m 4:28 / km

Decent run, had three 15s mistakes.

First, going to 9 took a crappy route through the slash and later ran past the control. Then, control 11 I stopped around the circle after just taking a bearing through the forest and getting distracted pushing through the falled trees and crap. Then 15, I left my line after spotting an easier path through the forest and ended up stopping too early, eventually remembered that the path right behind the control would help judge position. Overall, just a bit too much running in the forest at times and needed to read the map a little more.

Since it was in the forest for a fair portion I felt I pushed harder in this race since I at least felt I had something to push against.

running warm up/down 9:09 [1] 1.59 km (5:45 / km)


Saturday_Sprint1_Plymouth_Oct_2018_9 Blue 1 - Splits

Saturday_Sprint2_Plymouth_Oct_2018_9 Blue 2 - Splits

Friday Oct 19, 2018 #

Event: 2018 USA Nationals - Sprint Middle Long
 
5 AM

running 25:15 [1] 4.79 km (5:16 / km)

Easy pre-drive morning run. 5 strides at the end
3 PM

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

orienteering - General 33:20 [4] 6.61 km (5:03 / km) +27m 4:57 / km

Overall not my favourite of races. Made one large mistake in the green at number 8 and then several smaller. I was pretty loud swearing several times after falling in rivers, down hills, or pushing through the green. Goals had been to flow through controls which I did, just needed to keep reminding myself throughout

Friday_Middle_St_Patricks_CP_Oct_2018_9 Blue - Splits

Thursday Oct 18, 2018 #

4 PM

Strength 25:00 [2]

7 PM

orienteering - General 30:00 [2] 5.39 km (5:34 / km) +51m 5:19 / km

I'll split the orienteering section up. The training in the forest was just a constant wade through thorns.

orienteering - General 25:31 [1] 2.2 km (11:36 / km) +60m 10:12 / km

Wednesday Oct 17, 2018 #

7 AM

running 1:22:36 [1] 15.26 km (5:25 / km) +227m 5:02 / km

Easy run, meant to do some hill sprints but ran out of time so I'll do them later
C • Pretty Colours 2
8 PM

running 15:00 [1] 2.92 km (5:08 / km) +2m 5:07 / km

Some stretching and going back to find my headlamp I took out of time

running 13:30 [4] 2.98 km (4:32 / km)

Felt like keeping it short so didn't run to any hills. Marked out 200m along the back of a baseball diamond so ran 7 of those and recovered on the way back (1:30 rest)

running warm up/down 5:16 [1] 1.01 km (5:13 / km)

Tuesday Oct 16, 2018 #

8 AM

running 33:58 [1] 6.81 km (4:59 / km) +86m 4:41 / km

Decided to just do a shorter run to preserve my knees for next week
9 AM

Strength 35:00 [2]

Runner 360 plus some exercises with a band
6 PM

running warm up/down 16:00 [1] 2.83 km (5:39 / km) +10m 5:33 / km

running intervals 30:00 [4] 6.26 km (4:48 / km) +60m 4:34 / km

6 princess point loops. Got from 1:45-1:40 rest, as starting around every 5 minutes it seems. Ran harder then probably necessary, but slowed down as it got dark and made the trails a little harder to see
7 PM

running warm up/down 9:00 [1] 1.25 km (7:12 / km) +20m 6:40 / km

Monday Oct 15, 2018 #

7 PM

cycling 36:00 [2] 12.9 km (21.5 kph) +168m

8 PM

running 15:28 [1] 2.99 km (5:10 / km)

easy jog right after the ride to ancaster

Sunday Oct 14, 2018 #

10 AM

running warm up/down 22:00 [1] 3.71 km (5:56 / km) +15m 5:49 / km

running intervals 48:00 [3] 9.91 km (4:51 / km) +250m 4:18 / km

8x5 min w/ 1 minute rest. The first 6 all had some nice overgrown trails that were almost forest running, 7th a climb up from the forest, and ended it off easy with a nice flat 5 minutes around a park. There was a bit of climb but I think 250m is a little too much
11 AM

running warm up/down 9:00 [1] 1.63 km (5:31 / km) +5m 5:26 / km

3 PM

Strength 45:00 [2]

At the gym for an hour 15 but we'll call it 45 minutes.

Saturday Oct 13, 2018 #

10 AM

running 30:51 [1] 5.58 km (5:32 / km) +95m 5:06 / km

long run to my dad's house with orienteering in the middle
11 AM

orienteering - General 41:00 [2] 4.69 km (8:45 / km) +218m 7:06 / km

Drew a line on an old map of the dundas valley
12 PM

running 41:41 [2] 7.99 km (5:13 / km) +170m 4:43 / km

Friday Oct 12, 2018 #

9 AM

running warm up/down 26:00 [1] 4.27 km (6:05 / km) +40m 5:49 / km

running intervals 40:00 [4] 8.87 km (4:31 / km) +105m 4:15 / km

10 AM

running warm up/down 13:00 [1] 2.58 km (5:02 / km) +30m 4:46 / km

8 PM

Strength 35:00 [1]

Thursday Oct 11, 2018 #

3 PM

spinning 50:00 [1]

6 PM

running 25:01 [1] 4.72 km (5:18 / km)

Running to orienteering
7 PM

orienteering - General 45:00 [1] 5.45 km (8:15 / km) +143m 7:18 / km

Training focusing on using compass exiting controls. First 10 minutes was brutally slow side hilling across essentially a pile of rocks

Wednesday Oct 10, 2018 #

7 AM

running 15:00 [1] 3.12 km (4:48 / km) +2m 4:48 / km

running tempo 30:27 [3] 7.67 km (3:58 / km) +40m 3:52 / km

Had to wait 20s to cross a road so I just ran a little longer then 30 minutes. Legs are a little sore so we'll just skip the run tonight and do a bit of strength
8 AM

running warm up/down 10:53 [2] 2.49 km (4:22 / km) +3m 4:21 / km

10 PM

Strength 20:00 [1]

Tuesday Oct 9, 2018 #

Note
(rest day)

Or recovery day
12 PM

running 27:15 [1] 5.2 km (5:14 / km) +84m 4:51 / km

8 PM

cycling 38:00 [1] 14.5 km (22.9 kph) +168m

Ride up to ancaster to my dads house

Monday Oct 8, 2018 #

10 AM

running warm up/down 25:00 [1] 4.18 km (5:59 / km) +30m 5:46 / km

orienteering - General race (O-fest sprint) 15:50 [4] 4.09 km (3:52 / km) +31m 3:44 / km

A few moments of sloppiness, but the only significant mistake was 18 where I couldn't spot the small opening to the river and lost 20-30s. Other then that it was a clean race, I didn't physically feel too fast but I kept a constant intensity.
11 AM

running warm up/down 10:00 [1] 1.53 km (6:32 / km) +20m 6:08 / km

12 PM

running warm up/down 15:00 [1] 1.52 km (9:52 / km)

I'll give myself 15 minutes for the quick warm-up and jogging to stay warm between my runs

orienteering - General (O-fest sprint relay) 7:09 [4] 2.1 km (3:24 / km)

Leg 2. Decent run, just ran past the maps to the spectators amusement so had to turn around and pick it up.

orienteering - General (O-fest sprint relay) 7:51 [4] 2.3 km (3:25 / km)

Leg 4. This was probably my best executed sprint of the day. I flowed through all the controls and had a full route planned. I managed to catch a fair bit of time up on phillipe but I did also have the advantage of a shorter forking

Course 6 - Splits

Sunday Oct 7, 2018 #

11 AM

running 17:00 [1] 3.01 km (5:39 / km) +14m 5:31 / km

orienteering - General 1:16:23 [4] 11.3 km (6:46 / km) +390m 5:46 / km

So so race. Quite a few times I had poor exit direction and would lose 30-60s. I executed the longer legs well on the first map just felt I didn't take the most efficient routes or micro route choices in the terrain.
Ended up mispunching on #13 when I had gotten close to the control, but decided I was too high so dropped lower on the spur, eventually finding another control and punching it in the rush of Eric catching back up to me.
Rest of the 2nd map went pretty well except for losing focus on the longer leg and losing about a minute, and also poor exit direction on another short control

Long 8 - Splits

Saturday Oct 6, 2018 #

8 AM

running 23:15 [1] 4.62 km (5:02 / km) +90m 4:35 / km

Easy morning shakeout run + 5 strides
2 PM

running warm up/down 23:00 [1] 3.57 km (6:27 / km) +50m 6:01 / km

3 PM

orienteering - General race 32:17 [4] 5.02 km (6:26 / km) +225m 5:15 / km

Happy with the race. Overall clean with only a couple 30s mistakes. Towards the end I got sloppier and was running more then orienteering. I executed the longer legs well, just could you use some improvement on the flow through shorter controls.
C • Impressive 2

running warm up/down 5:40 [1] 1.02 km (5:33 / km)


Middle 8 - Splits

Friday Oct 5, 2018 #

Event: Ottawa O-Fest and Ontario Champs
 

running 51:25 [1] 10.49 km (4:54 / km) +84m 4:43 / km

Easy run before o-fest

Thursday Oct 4, 2018 #

2 PM

Strength 21:00 [2]

6 PM

running warm up/down 13:00 [1] 2.15 km (6:03 / km)

7 PM

orienteering - General 36:00 [4] 6.57 km (5:29 / km) +94m 5:07 / km

X-league. No compass so just focusing on thumbing along and staying focused since it wasn't a too interesting area. Only a few times I really had to run for an extended time through burry forest, so also a lot of trail running.

running 10:00 [1] 1.92 km (5:13 / km)

Easy jog and then 4 strides or 150m sprinty things

running 13:00 [1] 1.88 km (6:55 / km) +30m 6:24 / km

Picking up orienteering flags. All trail running except for a steep drop and climb through the forest
11 PM

Strength 15:00 [1]

Wednesday Oct 3, 2018 #

10 AM

running 1:50:00 [1] 19.21 km (5:44 / km) +419m 5:10 / km

Easy run through the Dundas Valley and eventually up k2. Meant to only keep it to 1:45 but misjudged the timing of the extra little loop I did

Tuesday Oct 2, 2018 #

6 AM

running 20:04 [1] 3.8 km (5:17 / km)

Strength 30:00 [2]

6 PM

running warm up/down 11:00 [1] 1.61 km (6:50 / km)

running intervals 29:00 [5] 5.81 km (4:59 / km)

5 sets of hard intervals up and down ravine road led by coach Sudden. About 1:37s up and 1:17 down. I believe also 1:45 rest and 1:15 rest for the two ways.
7 PM

running warm up/down 10:00 [1] 1.37 km (7:18 / km)

Monday Oct 1, 2018 #

Note
(rest day)

Meant to just do an easy 30 minute spin today, however didn't get a round to it so I'll call it a complete rest day

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