Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 31 days ending Dec 31, 2018:

activity

time

miles

running

32:46:05

246.78

(7:58)

397.16

(4:57)

5262

snowboarding

8:00:00

orienteering - General

7:51:09

39.21

(12:01)

63.1

(7:28)

1540

Strength

5:55:00

spinning

2:15:00

map reading

2:00:00

cycling

35:00

Total

59:22:14

285.99

460.26

6802

[1-5]

49:22:14

4:50

0:00

» now

Monday Dec 31, 2018 #

7 AM

running 40:42 [1] 7.92 km (5:08 / km)

10 AM

snowboarding 4:00:00 [0]

5 PM

Strength 10:00 [2]

Strength with little bro, I managed to do a whole 50 push ups
edit: make that 65

Sunday Dec 30, 2018 #

12 PM

running 1:40:00 [2] 14.55 km (6:52 / km) +801m 5:23 / km

In a National Park about 20km north of Baie St Paul. They had a snowshoe trail up three different peaks/hills so I ran that. It was fairly well packed down so not too hard to run and the last bit where I was running up to the easiest lookout to get to was packed down almost to a road

5 PM

running 29:45 [1] 6.24 km (4:46 / km)

Saturday Dec 29, 2018 #

10 AM

snowboarding 4:00:00 [0]

4 PM

running 39:19 [1] 8.07 km (4:52 / km) +21m 4:49 / km

Easy run around town

5 PM

Strength 5:00 [1]

2 sets of 15 pistol squats on each leg after the run

Friday Dec 28, 2018 #

Note

Left at 6:30 and spent 12 hours in a car so didn't really feel like doing anything once in Quebec

Thursday Dec 27, 2018 #

9 AM

map reading 10:00 [0]

Day 23 and 24.
Both around to the right, so for the sprint did Tim robertson's diagonal on the first half and thomas curriger's on the second.

10 AM

running warm up/down 25:00 [1] 4.56 km (5:29 / km)

running intervals 37:32 [4] 9.3 km (4:02 / km)

8x 1000m with 1.5 minute rest. First 5 were all around 3:14 and the later were down at 3:13 and 3:12

11 AM

running warm up/down 10:59 [1] 2.32 km (4:44 / km)

8 PM

Strength 20:00 [1]

Wednesday Dec 26, 2018 #

7 AM

running 1:23:01 [2] 17.08 km (4:52 / km) +318m 4:27 / km

Tuesday Dec 25, 2018 #

11 AM

running 48:22 [2] 10.33 km (4:41 / km) +236m 4:12 / km

Run up to my dad's house

Monday Dec 24, 2018 #

12 PM

running 17:03 [2] 3.93 km (4:20 / km) +12m 4:16 / km

Easy road run just to move my legs

Sunday Dec 23, 2018 #

8 AM

running 13:19 [1] 2.6 km (5:07 / km) +14m 4:59 / km

9 AM

running warm up/down 15:00 [1] 2.17 km (6:55 / km)

A bit of a warm-up with Graeme

orienteering - General 44:50 [4] 6.57 km (6:49 / km) +181m 6:00 / km

World Champs test course. Legs feeling pretty tired and got a nice scare when I noticed a hunter crouching ten meters away from me. Turns out they hunt on the weekend as well. Anyway after a quick friendly chat gave him a warning Graeme could be running by in a few minutes and continued on my way.

C • Nice debut 3

10 AM

running 14:00 [1] 2.47 km (5:40 / km) +65m 5:01 / km

11 PM

running 30:52 [1] 6.55 km (4:43 / km) +19m 4:39 / km

Saturday Dec 22, 2018 #

map reading (Route to Christmas Day 22) 5:00 [0]

Some variation of straight, veering a bit to the left to avoid the green and rocky hill(s)

12 PM

running 11:55 [1] 2.02 km (5:54 / km) +35m 5:26 / km

orienteering - General 1:30:00 [1] 8.25 km (10:55 / km) +124m 10:09 / km

Run in the same terrain as last week just on the other side of the road. Slow as hell, rocks and fallen branches made it tough to run. Just going to log it as one since so tough

11 PM

running 30:50 [1] 6.55 km (4:42 / km) +19m 4:38 / km

Easy road run

Friday Dec 21, 2018 #

map reading (Route to Christmas Day 21) 5:00 [0]

10 AM

running 25:00 [1] 4.65 km (5:23 / km) +13m 5:18 / km

30 min warm-up just only counted dynamic stretches

11 AM

running intervals 50:00 [3] 13.0 km (3:51 / km) +15m 3:49 / km

5x 8 min with 2 minutes jogging rest. Had meant to do 6 but legs were feeling destroyed in the warm-up so opted to cut it to 5 and make sure they were all at a 3:40 pace. First was slightly above and then the next 4 all a little below.

12 PM

running warm up/down 18:08 [1] 3.58 km (5:04 / km) +52m 4:43 / km

5 strides in there

spinning 30:00 [1]

Was biking around getting stuff, so ironically biked there

Thursday Dec 20, 2018 #

7 AM

map reading 5:00 [0]

Straight and but just to the left around the green and marshes picking up the broken trail

12 PM

running 1:16:49 [2] 15.24 km (5:02 / km) +301m 4:35 / km

11 PM

Strength 30:00 [2]

Wednesday Dec 19, 2018 #

8 AM

map reading 5:00 [0]

The shortest route, just took me a bit of time to actually zoom in and figure out the bridge

10 AM

running long 1:42:31 [2] 19.24 km (5:20 / km) +351m 4:53 / km

Long run part 1

11 AM

running 47:30 [2] 8.95 km (5:18 / km) +200m 4:46 / km

After a quick water break I continued on from the trail center and ran out to K2 and home. Watch was about to die so used gmaps pedometer to find the distance and guessed at the climb.
Knee felt surprisingly good though, I only felt a couple twinges throughout, but figured on a 2:30 run I'd probably feel it towards the end

Tuesday Dec 18, 2018 #

11 AM

map reading 5:00 [0]

Was looking at the dark green leg but then at the last second spotted the fastest route and went with that one

4 PM

running 22:50 [1] 4.94 km (4:37 / km) +54m 4:23 / km

Strength 35:00 [2]

Runner 360 plus pistol squats

6 PM

cycling 15:00 [1]

Racing to Churchill park since I was late

running 7:35 [1] 1.38 km (5:30 / km) +4m 5:25 / km

Short jog over to princess point

running intervals 34:40 [4] 7.33 km (4:44 / km) +50m 4:34 / km

7 princess point loops starting every 5 minutes. Spend up on the first 4 so times were 3:20, 3:19, 3:18, and 3:16. Next three I slowed down a bit hitting 3:20, and then two 3:19s. Overall legs felt pretty good

7 PM

running warm up/down 8:49 [1] 1.39 km (6:21 / km) +23m 5:51 / km

running 10:07 [1] 1.97 km (5:08 / km) +4m 5:05 / km

Ran a bit more on my own after

Monday Dec 17, 2018 #

7 AM

map reading 5:00 [0]

Straight

8 AM

spinning 45:00 [1]

9 AM

running 17:27 [1] 3.64 km (4:48 / km) +48m 4:30 / km

Home from gym

11 PM

Strength 10:00 [1]

Sunday Dec 16, 2018 #

map reading 5:00 [0]

11 AM

running 13:32 [1] 2.1 km (6:27 / km) +50m 5:46 / km

10 minutes of easy jogging on some rocky trails before orienteering and then added a few minutes of jogging between the orienteering and 5 hill sprints

orienteering - General 50:28 [3] 6.95 km (7:16 / km) +78m 6:53 / km

12 PM

running 7:30 [5] 1.62 km (4:38 / km) +50m 4:01 / km

5 30s hill sprints and then a minute recovery jogging down the road.

5 PM

running 18:00 [1] 3.65 km (4:56 / km) +36m 4:42 / km

To gym

6 PM

Strength 40:00 [2]

The usual plus dead lifts ....my forearms are a disappointment

running 18:00 [1] 3.65 km (4:56 / km) +49m 4:37 / km

home

Saturday Dec 15, 2018 #

9 AM

map reading 5:00 [0]

left route choice

2 PM

running 12:50 [1] 2.53 km (5:04 / km) +61m 4:32 / km

orienteering - General 1:15:00 [2] 9.88 km (7:35 / km) +370m 6:24 / km

3 PM

running 12:33 [1] 2.76 km (4:33 / km) +21m 4:23 / km

5 PM

Strength 35:00 [3]

Friday Dec 14, 2018 #

map reading 5:00 [0]

12 AM

Strength 10:00 [1]

11 AM

running 13:53 [2] 3.27 km (4:15 / km) +41m 4:00 / km

running tempo 29:17 [3] 8.11 km (3:37 / km) +55m 3:30 / km

Up the rail trail and back. Had meant to do a slower 10k tempo but when I decided to start faster might as well keep speeding up and run a bit shorter.

12 PM

running 16:00 [2] 3.62 km (4:25 / km) +35m 4:13 / km

Took out the 45s I stopped to stretch out my calf/achilles. My newer shoes have been causing the pain, but then since I usually don't run on the roads (or big trails in this case), my runs in these shoes tend to be a few in succession or a workout

Thursday Dec 13, 2018 #

9 AM

map reading (Route to Christmas Day 13) 5:00 [0]

Around to the right saving climb

10 AM

running warm up/down 24:00 [1] 3.67 km (6:32 / km) +55m 6:05 / km

11 AM

running intervals 42:00 [3] 10.07 km (4:10 / km) +87m 4:00 / km

Same loop as last week, just kept it to 4. So about 8:30 running and then 2:05 rest. Legs were sore on the uphills so just focused on keeping legs moving on the inclines.

running warm up/down 13:43 [2] 2.88 km (4:46 / km) +45m 4:25 / km

7 PM

orienteering - General 33:23 [2] 6.8 km (4:55 / km) +51m 4:44 / km

Meghan's christmas run. Since the controls were answering questions on the back of the map and writing them down, there was a lot of starting and stopping.

running 5:00 [1] 1.46 km (3:25 / km) +10m 3:19 / km

Included is the distance jogging getting to the slight incline for my 5 strides

Wednesday Dec 12, 2018 #

9 AM

map reading 5:00 [0]

Left route choice, so straight out to the road, road around, and just a more direct micro route choice then Lundanes attacking the control where I don't takke the path up the hill and stay on the road longer.

11 AM

running long 1:57:30 [2] 22.37 km (5:15 / km) +511m 4:43 / km

Tried to keep the pace easier, however I ended up pushing up the big hills for some reason

Tuesday Dec 11, 2018 #

8 AM

map reading 5:00 [0]

Straight route choice, just went straight over the hill instead of taking the trail right out of the control

1 PM

spinning 30:00 [1]

At the gym before strength/weights

2 PM

Strength 40:00 [2]

6 PM

cycling 20:00 [1]

running warm up/down 9:00 [1] 1.61 km (5:35 / km)

running intervals 36:00 [4] 8.15 km (4:25 / km)

3 sets of 10x 45s on, 15 off with 2 minutes rest

7 PM

running warm up/down 12:48 [1] 2.43 km (5:16 / km)

Monday Dec 10, 2018 #

Note

Feeling my knee a bit so I'll spin today and try to stick to around 100km for the week

8 AM

map reading (Route to Christmas Day 9) 5:00 [0]

Todays sprint leg ended up being the leg where I lost a minute running to the wrong control.

3 PM

spinning 30:00 [1]

running 30:34 [1] 6.66 km (4:35 / km) +57m 4:24 / km

Easy road run

10 PM

Strength 20:00 [2]

A bit of core and some exercises for my knee

Sunday Dec 9, 2018 #

map reading (Route to Christmas Day 9) 5:00 [0]

Remembered that going around had been good in that terrain, so I did, just apparently the fastest route was far more around then I considered

9 AM

running 21:36 [1] 4.24 km (5:06 / km) +115m 4:29 / km

10 AM

orienteering - General 1:15:13 [2] 9.5 km (7:55 / km) +333m 6:44 / km

Corridor exercise in the Dundas Valley. Went well just took out a few minutes where I was finding ways to cross streams

11 AM

running 21:13 [1] 4.5 km (4:43 / km) +70m 4:22 / km

11 PM

Strength 10:00 [2]

Saturday Dec 8, 2018 #

7 AM

map reading 5:00 [0]

Sprint legs are a nice change, but you've usually seen the map before and they're just never as challenging as a nice long forest leg. I did get the right route choice though.

C • challenge 4

9 AM

running warm up/down 32:00 [1] 5.75 km (5:34 / km)

running 15:30 [3] 4.5 km (3:27 / km)

Definitely not 5k and couldn't get to the front so just started 8 minutes after everyone, which means I still spent most of the course zig zagging through people and occassionally jumping barriers to get around people

running warm up/down 6:30 [1] 1.17 km (5:33 / km)

10 AM

running 20:09 [1] 4.33 km (4:39 / km) +24m 4:32 / km

running with noah

Friday Dec 7, 2018 #

7 AM

map reading 5:00 [0]

Went straight but slightly to the right since I thought the yellow with green dots was out of bounds for some reason

1 PM

running 1:17:16 [2] 15.12 km (5:07 / km) +357m 4:34 / km

Easy run over to k2 and a little loop around the trails to bring the time up

Thursday Dec 6, 2018 #

map reading 5:00 [0]

Went slightly to the left picking up the trails which was apparently very wrong

11 AM

running 17:25 [1] 3.62 km (4:49 / km) +37m 4:35 / km

Strength 45:00 [2]

Deadlifts

12 PM

running 17:18 [1] 3.65 km (4:44 / km) +48m 4:27 / km

6 PM

running warm up/down 13:28 [1] 2.23 km (6:02 / km) +20m 5:47 / km

Started 10 minutes late to properly warm-up ...and maybe also make the race more exciting

7 PM

orienteering - General 36:38 [3] 6.49 km (5:39 / km) +122m 5:10 / km

Either running on greens or pushing through green. Made a couple small mistakes in the forest as my headlamp started to die and I was questioning where I was along trails.

orienteering - General warm up/down 15:37 [1] 2.85 km (5:29 / km) +37m 5:09 / km

Picking up flags in the golf course

Wednesday Dec 5, 2018 #

12 PM

running long 2:05:00 [2] 24.83 km (5:02 / km) +431m 4:38 / km

Long run up to and around christie lake. Trails were nice and muddy as I was coming down the escarpment. Also took out a minute for my pees and tying my shoe ...probably took a bit longer then a minute but oh well

9 PM

map reading (Route to Christmas Day 5) 5:00 [0]

First instinct was to go straight but opted to go around to the left

Tuesday Dec 4, 2018 #

7 AM

map reading (Route to Christmas Day 4) 5:00 [0]

best route taking the trail and then trail lower on the hill
edit: turns out that route was not the best. Milos Nykodym's route was not shown on the world of o analysis, but it was a bit to the left of the one shown to be the fastest (or the same as Minar Marek).

11 AM

running warm up/down 26:00 [1] 4.22 km (6:10 / km) +55m 5:47 / km

running 52:00 [4] 11.99 km (4:20 / km) +138m 4:06 / km

Made up a loop that went up a trail beside the rail trail with a few short steep climbs and then turned around down the rail trail. This took about 8:20 where I would jog 80m on a deer path back to the start and get 2 minutes rest.
Ended up running harder then intended, and probably also more climb then strava says

12 PM

running warm up/down 17:08 [1] 3.2 km (5:21 / km) +35m 5:05 / km

Cool down with 5 strides

Monday Dec 3, 2018 #

12 AM

map reading 5:00 [0]

Straight which was really the only route.

1 PM

running 17:19 [1] 3.66 km (4:44 / km) +33m 4:32 / km

running to the gym

2 PM

running 16:46 [1] 3.55 km (4:43 / km) +48m 4:25 / km

running home. Turns out that if you have already been someone's guest at the gym they don't like you taking a free trial. Since I didn't bother bringing my wallet I couldn't pay for the membership, meaning I'll be going to the gym on Thursday instead.

Strength 45:00 [2]

Band stuff, helping the contractor renovating the bathroom carry stuff, runner 360, and then 2 sets of 15 pistol squats

Sunday Dec 2, 2018 #

running warm up/down 42:00 [1] 7.34 km (5:43 / km) +33m 5:36 / km

Running to the track and then exercises

8 AM

running 16:48 [4] 5.14 km (3:16 / km)

Solo 5000m test. I was a bit disappointed by the time, but I suppose I've never actually run anything on the track and my last running race was over 2 years in high school when I didn't really train.
The first kilometre was 3:07, then I slowed down and was just too comfortable. On the brightside my time shouldn't be tough to beat.

C • Still a pretty good time fo... 16

9 AM

running warm up/down 4:24 [1] 0.76 km (5:47 / km)

2 PM

Note

Easy week so decided to go to the gym tomorrow morning and just relax tonight

3 PM

map reading (Route to Christmas Day 2) 5:00 [0]

Olav lundanes's route choice apart from a micro route choice around the other side of a small lake. First, looked at going right (the faster option), but then opted to go left when I spotted a few paths I could hit to make the 4 kilometers mentally a bit easier and also avoiding climbing any major hills.

Saturday Dec 1, 2018 #

11 AM

map reading (Route to Christmas Day 1) 5:00 [0]

Originally looked at going left of the line and avoiding climb, but it looked like a mess in the last half of the leg so switched to right. Ended up having Dimtry Nakonechnyi's leg for the first half or so, and then when he goes right and loses time on the safer routechoice I went straight similar to mika kirmula

12 PM

running 5:00 [1] 0.78 km (6:25 / km)

Running to start and then figuring out how to cross a rocky stream

orienteering - General 7:00 [1] 0.88 km (7:57 / km) +30m 6:48 / km

Did a control picking exercise at Bors falls. First bit was on a map with just lidar contours, I couldn't understand at all

1 PM

orienteering - General 43:00 [2] 4.93 km (8:43 / km) +214m 7:10 / km

The rest was on a proper map and went well apart from getting lost on a running portion where a trail went missing. Would just jog up the escarpment and then do a control picking exercise making its way downhill. Very rocky in parts so some slow going in parts

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