Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 31 days ending Aug 31, 2019:

activity	#	time	miles		km		+m
running	41	28:05:43	206.96	(8:09)	333.07	(5:04)	2764
orienteering - General	6	4:09:45	25.07	(9:58)	40.35	(6:11)	171
Strength	7	1:48:00
Total	49	34:03:28	232.03		373.42		2935

1:56

0:00

» now

Saturday Aug 31, 2019 #

10 AM

running 28:10 [2] 5.61 km (5:01 / km) +64m 4:45 / km
shoes: Saucony Kinvara 10

running 3:45 [2] 0.76 km (4:56 / km) +6m 4:45 / km
shoes: Saucony Kinvara 10

Back from the grocery store

5 PM

running 33:10 [2] 6.71 km (4:57 / km) +67m 4:42 / km
shoes: Saucony Kinvara 10

Friday Aug 30, 2019 #

8 AM

running 46:08 [2] 8.81 km (5:14 / km) +135m 4:52 / km
shoes: Salomon Speedcross 4

Thursday Aug 29, 2019 #

7 AM

running 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony Kinvara 10

running 30:00 [3] 7.73 km (3:53 / km)
shoes: Saucony Kinvara 10

running 10:06 [2] 2.17 km (4:39 / km)
shoes: Saucony Kinvara 10

Wednesday Aug 28, 2019 #

10 AM

running long 1:45:30 [2] 19.8 km (5:20 / km)
shoes: Saucony Kinvara 10

Tuesday Aug 27, 2019 #

11 AM

running 34:00 [2] 6.62 km (5:08 / km)
shoes: Salomon Speedcross 4

6 PM

running 50:00 [3] 7.64 km (6:33 / km)
shoes: Saucony Kinvara 10

Intervals with the club. Pretty much a lot of hill sprints with some core and strength exercises thrown in. Also a little over 15 minutes of warm-up/cool-down in there, and some periods of rest, but I biked there as well so 50 minutes seems fair enough.

Monday Aug 26, 2019 #

10 AM

running 41:00 [2] 7.89 km (5:12 / km) +86m 4:56 / km
shoes: Salomon Speedcross 4

Keeping it easy today. Got a bit turned around during the run, so just walked the last couple ks. Figured better to do less then more today

11 AM

Strength 10:00 [2]

8 mins rotating plank, then 1:15 of bicycle (core thing) and 20 push-ups

Sunday Aug 25, 2019 #

10 AM

running long 1:36:30 [2] 19.08 km (5:03 / km) +234m 4:46 / km
shoes: Saucony Kinvara 10

Short long run. I'll build back up to 2 hours over a few weeks.

Just exploring the city and attempting to find some nice trails/forest

9 PM

Strength 10:00 [1]

Saturday Aug 24, 2019 #

7 AM

running 25:42 [2] 5.04 km (5:06 / km)
shoes: Saucony Kinvara 10

Easy run before moving

5 PM

running warm up/down 25:00 [1] 4.0 km (6:15 / km) +11m 6:10 / km
shoes: Saucony Kinvara 10

6 PM

running intervals 27:30 [4] 7.52 km (3:39 / km) +25m 3:36 / km
shoes: Saucony Kinvara 10

Haven't done intervals since before JWOC, so just getting in the gear again.

5x 4 min with 1:30 rest along some paths around a lake.

Went decent enough. First a bit slow around a 3:30 pace, but spend up for the next 4 staying between 3:20-3:24. Also feeling better, just coughing after each interval.

running warm up/down 10:09 [1] 2.14 km (4:45 / km) +15m 4:35 / km
shoes: Saucony Kinvara 10

Friday Aug 23, 2019 #

9 AM

running 43:00 [2] 8.54 km (5:02 / km) +15m 4:59 / km
shoes: Saucony Kinvara 10

Had meant to do intervals, but breathing heavier then I should be and coughing up phlegm, so opted to wait another day before I start my intervals. No need to rush.

running 6:30 [1] 1.26 km (5:10 / km) +2m 5:07 / km
shoes: Saucony Kinvara 10

5 strides and jogging back to the house

9 PM

Strength 35:00 [2]

Thursday Aug 22, 2019 #

10 AM

running 54:11 [2] 11.44 km (4:44 / km) +25m 4:41 / km
shoes: Saucony Kinvara 10

5 PM

running 37:15 [2] 7.54 km (4:56 / km) +14m 4:54 / km
shoes: Saucony Kinvara 10

Wednesday Aug 21, 2019 #

6 PM

Strength 18:00 [2]

Core becomes easy when you’re eating a clove of garlic

8 PM

running 28:30 [1] 5.34 km (5:20 / km) +17m 5:15 / km
shoes: Saucony Kinvara 10

Easy run along the beach. Cold getting better

Somehow have managed to strain my core coughing the past two days ...probably a sign I should do more core

9 PM

Strength 7:00 [1]

Tuesday Aug 20, 2019 #

Note
(rest day)

Never got around to doing strength yesterday. Also another rest day

Monday Aug 19, 2019 #

9 AM

running 30:08 [2] 6.03 km (5:00 / km) +17m 4:56 / km
shoes: Saucony Kinvara 10

Easy jog before breakfast. Face feels so stuffed.

Sunday Aug 18, 2019 #

Note
(rest day)

The races, rain, lack of sleep, and early morning travel hasn’t seemed to help my cold, so I’m not going to bother going for a run this evening.

Saturday Aug 17, 2019 #

2 PM

orienteering - General 1:01:14 [3] 8.16 km (7:30 / km)
shoes: Icebug Acceleritas 7

Running m20 since I couldn’t switch to the elite. Fun orienteering, just very hesitant in the pouring ran with no metal studs.

Fairly clean run, just quite a few legs with some annoying sloppiness and little mistakes

http://orienteering.ca/doma/show_map.php?user=chri...

running warm up/down 20:00 [1] 3.9 km (5:08 / km)
shoes: Icebug Acceleritas 7

Warm up

Friday Aug 16, 2019 #

11 AM

orienteering - General 1:22:40 [4] 11.72 km (7:03 / km)
shoes: Icebug Acceleritas 7

Norges Cup mass start long distance. I was looking forward to the race, then I flipped over the map at the start and learned it was a 10k unforced course.

Towards 6 I ended up dropping back. I decided I’d just do my own orienteering and enjoy the forest, wasn’t enjoying the pain train too much with the cold I’ve had the past week. ...also I mispunched, but that was only because I was getting lazy and just putting the emit on top of the punch. So yeah, I missed the go control

running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Icebug Acceleritas 7

Warm and cool down

Thursday Aug 15, 2019 #

10 AM

orienteering - General 42:31 [3] 7.25 km (5:52 / km)
shoes: Icebug Acceleritas 7

Managed to switch to m21e for the race, instead of running the regular m20. Plan was just to take it easier and get use to the terrain, even if it was more parkish then the next two days will be.

Big mistake to 1, where I just didn’t start off focused and orienteering. The rest went quite well, other then two legs where I decided to run to run to the wrong control on the map

running warm up/down 17:30 [1] 3.0 km (5:50 / km)
shoes: Icebug Acceleritas 7

11 AM

running warm up/down 7:30 [1] 1.39 km (5:24 / km)
shoes: Icebug Acceleritas 7

Wednesday Aug 14, 2019 #

8 AM

running 45:31 [2] 10.33 km (4:24 / km) +22m 4:22 / km
shoes: Saucony Kinvara 10

Before taking the train/buses to Sarpsborg

Tuesday Aug 13, 2019 #

Event: WOC 2019 - Norway

8 PM

running 36:00 [2] 7.0 km (5:09 / km)
shoes: Saucony Kinvara 10

Long night at the airport last night waiting for my early morning flight. Crashed today, so figured I’d go out for a short evening run. Finished off with 5 strides

Monday Aug 12, 2019 #

7 AM

running 1:20:00 [3] 15.12 km (5:17 / km) +520m 4:31 / km
shoes: Saucony Kinvara 10

Sunday Aug 11, 2019 #

7 AM

running 38:30 [2] 6.64 km (5:48 / km) +211m 5:00 / km
shoes: Saucony Kinvara 10

Pre breakfast pre hike run. Just over to some cliff overlooking the city

7 PM

running 43:00 [3] 7.48 km (5:45 / km) +253m 4:55 / km
shoes: Saucony Kinvara 10

Run after hiking over in the Swiss Bohemia national park during the day. Decided to throw 2 Strava segments in there.

I may have stopped too early on the one segment and walked across the finish line. The other, something went screwy with the gps or strava, but oh well took the other segment.

Saturday Aug 10, 2019 #

5 PM

running 1:15:00 [2] 13.49 km (5:34 / km) +487m 4:43 / km
shoes: Saucony Kinvara 10

Friday Aug 9, 2019 #

8 AM

running warm up/down 15:00 [1] 2.68 km (5:36 / km)
shoes: Saucony Kinvara 10

orienteering - General intervals 30:20 [4] 6.89 km (4:24 / km)
shoes: Saucony Kinvara 10

Longer sprint course in the Prague city center, so I split in up into 3 sections and gave myself 2:30 rest.

Not actually on an orienteering map, but more of a base map showing the buildings. It also had some black Lines, that at times were showing impassable fences and others curbs or changes in pavement.

9 AM

running warm up/down 10:00 [1] 1.93 km (5:11 / km)
shoes: Saucony Kinvara 10

Thursday Aug 8, 2019 #

1 PM

running 27:00 [2] 5.04 km (5:21 / km) +81m 4:58 / km
shoes: Saucony Kinvara 10

Post breakfast jog

10 PM

running 50:00 [2] 9.69 km (5:10 / km) +163m 4:46 / km
shoes: Saucony Kinvara 10

Run over to some monument I had seen on a hill in a park on the other side of the city

Wednesday Aug 7, 2019 #

2 PM

running warm up/down 20:00 [1] 3.0 km (6:40 / km) +130m 5:29 / km
shoes: Saucony Kinvara 10

orienteering - General 21:15 [4] 3.98 km (5:20 / km) +151m 4:29 / km
shoes: Saucony Kinvara 10

Running the sprint relay course from the World Cup final last year.

Not feeling too motivated on the hills so I gave myself a 3 minute rest half way through the course

3 PM

orienteering - General warm up/down 11:45 [1] 2.35 km (5:00 / km) +20m 4:48 / km
shoes: Saucony Kinvara 10

Tuesday Aug 6, 2019 #

4 PM

running 43:00 [2] 8.31 km (5:10 / km) +118m 4:50 / km
shoes: Saucony Kinvara 10

Easy jog once in Prague

Monday Aug 5, 2019 #

6 AM

running 26:00 [1] 4.79 km (5:26 / km)
shoes: Saucony Kinvara 10

Legs are nice and sore

running intervals 10:04 [5] 2.54 km (3:58 / km)
shoes: Saucony Kinvara 10

5x 1 on/off to move the legs faster

7 AM

running 6:05 [1] 1.24 km (4:54 / km)
shoes: Saucony Kinvara 10

Sunday Aug 4, 2019 #

10 AM

running long 1:56:00 [2] 25.0 km (4:38 / km)
shoes: Saucony Kinvara 10

Long run along the beach or on roads. Stopped half way to stretch out my legs since my knees were a bit sore.

So flat and boring, my legs aren’t use to this pounding... also brutal running in the sun the whole run

Saturday Aug 3, 2019 #

12 PM

running 35:00 [1] 7.0 km (5:00 / km)
shoes: Saucony Kinvara 10

Didn’t bother charging my watch so I’ll say I ran 7k

1 PM

Strength 20:00 [2]

9 PM

running 42:05 [2] 8.58 km (4:54 / km) +17m 4:51 / km
shoes: Saucony Kinvara 10

Friday Aug 2, 2019 #

12 AM

Strength 8:00 [1]

Calf raises and another exercise for my knee before bed

12 PM

running warm up/down 22:00 [1] 4.19 km (5:15 / km) +9m 5:12 / km
shoes: Saucony Kinvara 10

Running and then a couple minutes of exercises and strides to loosen up the legs

running intervals 18:14 [4] 4.69 km (3:53 / km) +12m 3:50 / km
shoes: Saucony Kinvara 10

Felt like running faster so just ran two strava segments about 2km long each hard. The first ran along the beach, and then I gave myself 3.5 minutes rest to jog over to the start of the next running the opposite direction along the road.

I got a cramp in the final one, and in general I was hurting more then I probably should be for the pace I was going, so I included the minute of me doing nothing afterward as "rest".

1 PM

running 16:00 [1] 3.08 km (5:12 / km) +8m 5:08 / km
shoes: Saucony Kinvara 10

5 strides towards the end

Thursday Aug 1, 2019 #

4 PM

running 1:10:00 [2] 15.29 km (4:35 / km)
shoes: Saucony Kinvara 10

Raining so didn’t feel like doing anything in the morning

« Earlier | Later »