Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 31 days ending Oct 31, 2019:

activity	#	time	miles		km		+m
running	35	19:34:30	147.51	(7:58)	237.4	(4:57)	2377
orienteering - General	15	14:07:08	80.17	(10:34)	129.02	(6:34)	1678
spinning	10	5:36:00
Strength	9	4:10:00
Running Technique	2	35:00	1.55		2.5
Total	58	44:02:38	229.24		368.92		4055

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Thursday Oct 31, 2019 #

12 PM

spinning 30:00 [1]

6 PM

orienteering - General 1:03:00 [3] 9.57 km (6:35 / km) +180m 6:01 / km
shoes: Nvii Forest 1

Wednesday Oct 30, 2019 #

5 PM

orienteering - General long 1:40:00 [2] 13.08 km (7:39 / km) +150m 7:14 / km
shoes: Icebug Acceleritas 7

Longer Orientering with Gustav and Simon. A few moments of questionable orienteering, but at least I wouldn’t need to orienteer on the long night

6 PM

orienteering - General 20:00 [1] 2.24 km (8:56 / km) +42m 8:10 / km
shoes: Icebug Acceleritas 7

Screwing around on a technical micro sprint. At least I got to borrow Simons headlamp since he wasn’t running the micro sprint.

Tuesday Oct 29, 2019 #

9 AM

Strength 45:00 [1]

C • Congrats to make the local ... 4

6 PM

running warm up/down 15:00 [1] 2.6 km (5:46 / km) +35m 5:24 / km
shoes: Icebug Acceleritas 7

running intervals 29:52 [4] 6.1 km (4:54 / km) +99m 4:32 / km
shoes: Icebug Acceleritas 7

Intervals around the reflective course. Gustav ended up running full out trying to drop me, so after the first, decided to just just do one more and split the loop in two. Rest was about 2:30 both times if I remember correctly.

running warm up/down 15:12 [1] 2.71 km (5:37 / km) +25m 5:22 / km
shoes: Icebug Acceleritas 7

Monday Oct 28, 2019 #

11 AM

spinning 30:00 [1]
shoes: Saucony Kinvara 10

3 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Icebug Acceleritas 7

orienteering - General 27:15 [2] 4.47 km (6:06 / km) +57m 5:44 / km
shoes: Icebug Acceleritas 7

running 8:00 [1] 1.5 km (5:20 / km)

Watch died, just a guess

Sunday Oct 27, 2019 #

9 AM

running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Nvii Forest 1

orienteering - General race 55:44 [4] 9.74 km (5:43 / km) +100m 5:27 / km
shoes: Nvii Forest 1

https://imgur.com/KT0IwpU

Happy with the run, biggest mistake was losing 45s around control 2, tying my shoe. So I lost the IKHP guy I got handed off with. Some little errors in the circle and poor paths through the terrain, but all around clean so caught back up to him and another guy who started in front of me around 10. Then a Sodertalje-Nykvarn guy caught us around 12, so we got pulled around until 18, where we (as in the 3 being pulled) finally decided to start doing our own orienteering, and naturally screwed up losing him.

From there just some dumb mistakes due to letting other runners affect me. To 19, I got pulled off to the left towards the other forking when going through the green. Then, to the last control, I decided to bail off the trail and save minimal distance running through some incredibly rocky ground, because the others had taken the trail. The last one probably cost me less then 5s, just I felt it is decision making you don't want in a relay.

10 AM

running warm up/down 7:30 [1] 1.35 km (5:33 / km)
shoes: Nvii Forest 1

Saturday Oct 26, 2019 #

8 PM

Strength 40:00 [2]

Friday Oct 25, 2019 #

11 AM

spinning 15:00 [1]

spinning 15:00 [3]

Getting some of the frustration out from yesterday with 5x1 min and 2 minutes rest. Kept it short since still have a cold. I also might as well be feeling good for smalandskaveln, since I don’t really have any competitions after that.

spinning 10:00 [1]

4 PM

running long 1:32:00 [2] 20.01 km (4:36 / km) +196m 4:23 / km
shoes: Saucony Kinvara 10

Knees sore, probably doesn’t help I’ve accidentally run 110k in the last 7 days. Meant to be taking easy and only running 75-80k to give them some rest

Thursday Oct 24, 2019 #

6 PM

running warm up/down 10:30 [1] 1.92 km (5:28 / km) +15m 5:16 / km
shoes: Nvii Forest 1

orienteering - General 35:00 [3] 5.28 km (6:38 / km)

orienteering - General 15:00 [1] 1.62 km (9:16 / km)
shoes: Nvii Forest 1

Pretty terrible ....definitely getting a new headlamp.

The moment I make a mistake its incredibly difficult to relocate since I can see no big features, and then even when its going well I don't have enough light to orienteer and watch where I'm putting my feet. Anyway, short long run today/tomorrow since right knee hurting at the end.

C • headlamp 6

orienteering - General 25:00 [2] 3.03 km (8:15 / km)
shoes: Nvii Forest 1

Wednesday Oct 23, 2019 #

9 AM

Strength 40:00 [1]

Back hurt after last week doing squats, so keeping it chill. Apparently taking 4 months off from the gym makes everything but my legs weak as hell.

Calf raises, some core, one legged squats with dumbbells (can’t remember the name), shoulder press, and deadlifts

4 PM

running 1:01:00 [2] 12.38 km (4:56 / km) +200m 4:34 / km
shoes: Saucony Kinvara 10

Took a minute and 1:30 break to massage my knee out and "re-align" it/fire it up with some lunges. Just felt like it was being knocked around by the rocky single track.

Tuesday Oct 22, 2019 #

6 PM

running warm up/down 10:00 [1] 1.98 km (5:03 / km) +10m 4:56 / km
shoes: Saucony Kinvara 10

running intervals 11:00 [4] 2.75 km (4:00 / km) +25m 3:50 / km
shoes: Saucony Kinvara 10

Going to start getting to the club house earlier to add a bit to the warm-up. I can't seem to get my legs moving fast enough in the early intervals after these tiny warm-ups.

4x2 min w/ 1 min rest

C • You sound like an old man..... 2

Running Technique 20:00 [2] 2.5 km (8:00 / km)
shoes: Saucony Kinvara 10

About 25 minutes of this, but will call 20 since some explaining. Not really running technique, but strength exercises that are more movement based and some jogging in there, so feel like differentiating from strength at the gym. Will find a way to organize it later.

running intervals 9:00 [5] 2.38 km (3:47 / km) +25m 3:36 / km
shoes: Saucony Kinvara 10

6x 1 min with 30s rest

running warm up/down 9:00 [1] 1.55 km (5:48 / km) +4m 5:44 / km
shoes: Saucony Kinvara 10

Monday Oct 21, 2019 #

3 PM

Strength 10:00 [1]

Some core before stretching out my legs

6 PM

running 11:00 [1] 2.03 km (5:25 / km) +15m 5:14 / km
shoes: Icebug Acceleritas 7

7 PM

orienteering - General 45:00 [2] 5.36 km (8:24 / km) +100m 7:41 / km
shoes: Icebug Acceleritas 7

Ran an old training course I had run about a month ago, but now at night. Took out about 6 minutes since really screwed up a couple of times and some standing around.

running 2:24 [2] 0.54 km (4:27 / km)
shoes: Icebug Acceleritas 7

Sunday Oct 20, 2019 #

11 AM

running 16:00 [1] 3.28 km (4:53 / km) +20m 4:44 / km
shoes: Saucony Kinvara 10

Running Technique 15:00 [1]
shoes: Saucony Kinvara 10

Various dynamic exercises and then threw in a couple strides at the end

running 30:00 [3] 7.54 km (3:59 / km) +68m 3:48 / km
shoes: Saucony Kinvara 10

Just a chill 30 minute tempo. Have a bit of a cold so keeping it relaxed.

running 5:30 [2] 1.24 km (4:26 / km)
shoes: Saucony Kinvara 10

5 PM

running 14:45 [1] 2.74 km (5:23 / km) +30m 5:06 / km
shoes: Icebug Acceleritas 7

orienteering - General 59:00 [2] 8.4 km (7:01 / km) +85m 6:41 / km
shoes: Icebug Acceleritas 7

Warm-up course and then corridor. Some of the forest had gotten quite green, so left the corridor in those sections and had to recover somewhere further ahead

course - https://imgur.com/gallery/Q4pUp2h
corridor - https://imgur.com/gallery/vBXTsrQ

running 4:01 [1] 0.81 km (4:58 / km)
shoes: Icebug Acceleritas 7

Saturday Oct 19, 2019 #

11 AM

running 1:56:00 [2] 23.01 km (5:02 / km) +247m 4:47 / km
shoes: Saucony Kinvara 10

Pretty rough, feeling last night. Didn’t mean to run this long, so knee getting sore by the end

Friday Oct 18, 2019 #

3 PM

spinning 35:00 [1]

25 easy before, 10 after.

Giving the knees rest today, feeling good, but feeling a little achyness this morning. One more day of running in a row might be pushing my luck.

4 PM

spinning intervals 30:00 [4]

10x1 min all out with 2 minutes rest. Legs more burning over max heart rate. Nice and sweaty, washing the floors at the gym.

Thursday Oct 17, 2019 #

12 PM

spinning 30:00 [1]
shoes: Saucony Kinvara 10

Halfway in, threw in 30s harder efforts every 3 minutes to keep things interesting

6 PM

running warm up/down 10:00 [1] 1.95 km (5:08 / km)
shoes: Icebug Acceleritas 7

orienteering - General 1:15:00 [2] 11.26 km (6:40 / km) +136m 6:17 / km
shoes: Icebug Acceleritas 7

Vinternat #3 ...a complete shit show on my part

All around everything went pretty terribly, last week my headlamp felt fine, even if its significantly shittier then everyone elses, but this week I'm not sure what was wrong. I couldn't balance between watching my footing, looking where I'm going, and reading the map. Maybe the terrain was rockier/greener this week? This weeks course was also Smalandskvalven when it was held here in 1999, so some controls were in some nasty places that haven't aged well.

Mistakes on the first few controls and a massive one on 3, so lost everyone early on. Then after two mistakes to 6 and 7, I wasn't really enjoying myself anymore and done orienteering. 8 and 9 were both in the middle of green, so I bailed pretty early when I couldn't immediately find them. I couldn't really be bothered to fight threw green in the dark, taking a bearing off no clear feature. Pretty done, so just stumbling through the rest of the course.

https://imgur.com/gallery/c0TL7xR

C • Smålandskavlen 1999 2

Wednesday Oct 16, 2019 #

8 AM

spinning 48:00 [1]
shoes: Saucony Kinvara 10

Alternating between lower/higher resistance every 5 minutes

4 PM

running 1:01:30 [2] 12.23 km (5:02 / km) +197m 4:39 / km
shoes: Icebug Acceleritas 7

Easy jog over to the forest/trail loop, where I did 2 loops and headed back home.

Tuesday Oct 15, 2019 #

8 AM

spinning 30:00 [1]

9 AM

Strength 35:00 [1]

Had to cut a bit short

6 PM

running warm up/down 12:30 [1] 1.9 km (6:35 / km) +30m 6:06 / km
shoes: Saucony Kinvara 10

running hills 30:00 [5] 5.73 km (5:14 / km) +100m 4:49 / km
shoes: Saucony Kinvara 10

5x (1:15-20 hill effort, jog down the back side, ~30s hill sprint, down the main side, 45s of strength exercise, 1 min recovery)

running warm up/down 10:00 [1] 1.7 km (5:53 / km) +17m 5:36 / km
shoes: Saucony Kinvara 10

Sunday Oct 13, 2019 #

9 AM

running warm up/down 15:00 [1] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: Nvii Forest 1

orienteering - General race 26:19 [4] 4.78 km (5:30 / km) +71m 5:07 / km
shoes: Nvii Forest 1

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

10 AM

running warm up/down 5:45 [1] 1.03 km (5:35 / km)
shoes: Nvii Forest 1

Saturday Oct 12, 2019 #

10 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km) +15m 4:49 / km
shoes: Nvii Forest 1

Short warm-up keeping my knee in mind, and also very broken up since didn’t want to miss my handoff.

11 AM

orienteering - General race 38:18 [4] 7.31 km (5:14 / km) +100m 4:54 / km
shoes: Nvii Forest 1

Happy with the run, 5th leg so main goal was not to mispunch or screw up massively. Technically, just making sure I have a plan leaving controls, and focusing on seeing the big picture of legs in an effort to run more composed. Biggest mistake was number 4, where I thought I was running from 4 to 5 and lost 60-90s. Other then that just small 30s mistakes.

C • Looks like you were fastest... 1

running warm up/down 5:40 [1] 0.97 km (5:51 / km) +5m 5:42 / km
shoes: Nvii Forest 1

Friday Oct 11, 2019 #

Note

Just going to do an easy spin today to keep the legs moving. Left knee sore after yesterday. Doesn’t hurt to move or do anything, just a constant dull/light pain inside the knee and just below, so best to probably not run.

Strangely, it was sore prior to going to the gym yesterday and felt fine after.

12 PM

spinning 33:00 [1]

Boring. Half way through decided to stand up for 15s, sit for 45 to make time go by quicker

Thursday Oct 10, 2019 #

12 PM

Strength 25:00 [1]

Quickie between classes. Just getting used to doing squats and deadlifts again. Some planks and dumbbell row thrown in between sets

6 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km) +15m 4:49 / km
shoes: Nvii Forest 1

orienteering - General 58:19 [3] 9.61 km (6:04 / km) +142m 5:39 / km
shoes: Nvii Forest 1

Vinternat #2. Not too much of a focus, just enjoying orienteering in the sweet terrain and chugging along. Mass start course with three loops. Ended up having the same forking as Simon so running with him the whole course, and exchanging the lead whenever the leader made a mistake. He's been sick the past few weeks so ended up dropping him the last km. Happy with the effort, just need to work on attacking the controls in trickier areas, especially in the dark.

https://imgur.com/gallery/wdilecP

Just drew on the third loop since there was a map flip

7 PM

running warm up/down 8:00 [1] 1.37 km (5:50 / km) +20m 5:27 / km
shoes: Nvii Forest 1

Wednesday Oct 9, 2019 #

10 AM

running long 1:45:00 [2] 22.7 km (4:38 / km) +213m 4:25 / km
shoes: Salomon Speedcross 4

Meant to keep the long run to 95-100 mins but ran a little longer. Just on bigger trails today so running a little faster.

Knee started to hurt a km from home, so stopped, stretched out and walked the last half km home.

6 PM

spinning 30:00 [1]

Spinning out the legs, with a 30s “sprint”/hard effort every 5 minutes

Tuesday Oct 8, 2019 #

8 AM

running 31:15 [2] 6.19 km (5:03 / km) +75m 4:46 / km
shoes: Salomon Speedcross 4

Morning shake out

C • 25manna 3

6 PM

running warm up/down 10:00 [1] 1.75 km (5:43 / km)
shoes: Saucony Kinvara 10

Just guessing on time for the warm-up since forgot to charge my watch

running intervals 30:00 [5] 6.64 km (4:31 / km) +50m 4:21 / km
shoes: Saucony Kinvara 10

2x2min with 1min rest and then 24x 30/30. Kept the two minutes easier and pushed on the 30 on/off.

I might end up only running intervals once every couple weeks with the club, so I can do some threshold or tempo stuff. Their intervals tend to be shorter, full out intervals, since that's whats easiest with a large group of varied ability, but also kind of unnecessary to do weekly in base training. Not sure if they will switch things up after 25manna though.

C • intervals 2

running warm up/down 7:15 [1] 1.35 km (5:22 / km) +9m 5:12 / km
shoes: Saucony Kinvara 10

Monday Oct 7, 2019 #

10 PM

Strength 15:00 [1]

Took today off running, since knees have been sore. The cold definitely plays a part. I realize it’s only been 5-10 degrees at the coldest, but apparently that’s too cold for my knees.

Also meant to go to the gym, however learned that the front desk closes before the gym does, so couldn’t get a membership. Oh well, just did some exercises before bed. Will go to the gym Thursday morning

Sunday Oct 6, 2019 #

9 AM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +9m 5:54 / km
shoes: Icebug Acceleritas 7

10 AM

orienteering - General 1:36:41 [3] 18.17 km (5:19 / km) +300m 4:55 / km
shoes: Icebug Acceleritas 7

DM Ultralong Blekinge. Shorter course, so really just a mass start normal long distance. Only 5 people actually running the race today, so a more relaxed start.

Had originally planned on following along with Erik Andersson, however the organizers had kindly left our forking showing on the map at the start, so I realized that wasn't happening. Took the pace more relaxed since I didn't really feel like killing myself today. Some frustrating mistakes in the first half, but happy how I ended the race. I also got the pleasure of jogging the finish chute, thanks to the runner I caught messing up the 2nd last control.

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

C • ultra long 2

11 AM

running warm up/down 3:15 [1] 0.59 km (5:31 / km)
shoes: Icebug Acceleritas 7

Saturday Oct 5, 2019 #

10 AM

running warm up/down 20:00 [1] 3.5 km (5:43 / km) +15m 5:36 / km
shoes: Nvii Forest 1

11 AM

orienteering - General 32:32 [3] 5.5 km (5:55 / km) +62m 5:36 / km
shoes: Nvii Forest 1

https://imgur.com/gallery/vHpDE1A

running warm up/down 6:30 [1] 1.27 km (5:07 / km) +5m 5:01 / km
shoes: Nvii Forest 1

Friday Oct 4, 2019 #

10 AM

running 49:45 [2] 9.81 km (5:04 / km) +100m 4:50 / km
shoes: Salomon Speedcross 4

recovery run after class

6 PM

Strength 25:00 [2]

Thursday Oct 3, 2019 #

6 PM

running warm up/down 15:00 [1] 2.38 km (6:18 / km) +10m 6:10 / km
shoes: Icebug Acceleritas 7

orienteering - General 1:15:00 [3] 9.6 km (7:49 / km) +153m 7:14 / km
shoes: Icebug Acceleritas 7

Winter Night race with the club. All around a bit of a mess, very vague map, very rough terrain. Main positive upon getting back, was that I wasn't the only one that hadn't finished the course

I'll write more later

Wednesday Oct 2, 2019 #

9 AM

Strength 15:00 [1]

3 PM

running long 1:55:00 [2] 22.18 km (5:11 / km) +234m 4:56 / km
shoes: Salomon Speedcross 4

Long run, 20 mins of orienteering thrown in there

Tuesday Oct 1, 2019 #

9 AM

running 28:45 [2] 5.63 km (5:06 / km) +55m 4:52 / km
shoes: Saucony Kinvara 10

6 PM

running warm up/down 18:00 [2] 3.69 km (4:53 / km) +62m 4:30 / km
shoes: Saucony Kinvara 10

A couple minutes late and just missed them leave for the club training

15 minutes running, then some exercises and strides, starting on 20

running intervals 33:00 [4] 8.83 km (3:44 / km) +81m 3:34 / km
shoes: Saucony Kinvara 10

6x4 mins with 1:30 jogging rest

7 PM

running warm up/down 5:36 [1] 1.09 km (5:08 / km) +16m 4:47 / km
shoes: Saucony Kinvara 10

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