Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 31 days ending Mar 31, 2020:

	activity	#	time	miles		km		+m
	running	50	32:05:16	234.87	(8:12)	377.98	(5:06)	4591
	orienteering - General	10	9:44:30	50.01	(11:41)	80.48	(7:16)	954
	Strength	10	3:07:00
	spinning	2	1:10:00
	Total	60	46:06:46	284.87		458.46		5545
averages - weight:81kg

2:29

0:00

» now

Tuesday Mar 31, 2020 #

9 AM

running 24:03 [1] 4.43 km (5:26 / km) +42m 5:11 / km
shoes: Brooks Ghost 12

Strength 15:00 [2]

2 PM

running warm up/down 15:00 [1] 2.72 km (5:31 / km) +45m 5:06 / km
shoes: Salming Elements

running hills 37:30 [3] 6.44 km (5:49 / km) +315m 4:41 / km
shoes: Salming Elements

5x hilly loop I made. Starting at bottom of three sisters, up to Radial trail where it meets parking lot, up Nancy Green, then over to bottom of the first hill on the killer k, and up that.

Meant to give 2 mins rest jogging to start, but opted to give an extra 45s chilling at the start, since the minute jogging down a steep muddy slope was burning my quads more then rest should.

Strava doesn't actually count Nancy Green as a hill, but looking at o-maps about 80m climb on each loop.

3 PM

running 12:23 [1] 2.46 km (5:02 / km) +35m 4:42 / km
shoes: Salming Elements

Running on roads has never felt so nice.

Monday Mar 30, 2020 #

10 AM

Strength 24:00 [1]

3 PM

running 54:42 [2] 10.43 km (5:15 / km) +87m 5:02 / km
shoes: Brooks Ghost 12

Nice and easy

Sunday Mar 29, 2020 #

6 AM

running 13:00 [2] 2.45 km (5:18 / km) +70m 4:39 / km
shoes: Nvii Forest 1

Run over to the start, through the bogs that were suppose to be trails.

orienteering - General 47:00 [3] 5.95 km (7:54 / km) +162m 6:57 / km
shoes: Nvii Forest 1

Early morning night-o in the pouring rain. Some parts actually running fast, but a fair bit of meandering through thorns and slipping out attempting to climb hills.

Just not enjoying, so bailed on the last part of course. For the next while, I might just do a night line-o once a week in the valley, and attempt to maximize the time spent in areas actually possible to run through.

7 AM

running 7:24 [1] 1.2 km (6:10 / km) +25m 5:35 / km
shoes: Nvii Forest 1

2 PM

running 7:51 [2] 1.2 km (6:32 / km) +40m 5:36 / km

Jog to start through some nice open woods

3 PM

orienteering - General 38:50 [2] 4.88 km (7:57 / km) +171m 6:46 / km

Old control picking course ....regret only bringing one long sock

running 18:27 [2] 3.48 km (5:18 / km) +85m 4:43 / km

Up a hill and along the escarpment

Saturday Mar 28, 2020 #

5 PM

running 58:28 [2] 10.62 km (5:30 / km) +214m 5:00 / km
shoes: Brooks Ghost 12

Planned on doing some intervals up Sydenham, but not much to train for and not really feeling it. Opted for an easy jaunt around Dundas, with a little stop at the top of the peak

running 5:30 [3] 1.19 km (4:37 / km) +9m 4:27 / km
shoes: Brooks Ghost 12

5 strides to move the legs a bit

Friday Mar 27, 2020 #

1 PM

running long 1:56:15 [2] 21.26 km (5:28 / km) +424m 4:58 / km
shoes: Brooks Ghost 12

Long run on the classic SMT loop, nice to almost have the whole valley to myself. Added another km on roads at the end to get closer to 2hr.

Thursday Mar 26, 2020 #

8 AM

running 17:11 [1] 3.24 km (5:18 / km) +13m 5:12 / km
shoes: Brooks Ghost 12

Strength 18:00 [1]

3 PM

running 15:45 [1] 2.92 km (5:24 / km) +15m 5:16 / km
shoes: Nvii Forest 1

orienteering - General 37:10 [3] 4.75 km (7:49 / km) +35m 7:33 / km
shoes: Nvii Forest 1

Just logging the last two o-trainings as intensity 3, even if they weren't physically that hard. Just I have to actually commit to pushing through the terrain at Hilton Falls to actually do decent o.

Running a middle I quickly drew up 5 days ago. Solid orienteering, up until the last few legs. I think just a combination of getting tired of Hilton Falls and already having run the same last couple legs last week in the intervals. A decent chance I actually missed the last and third last control and was a re-entrant/ rock off.

Also wasn't really sure where or what the hills on the 2nd control were exactly, but knew I was generally there so just left and kept running. Really tempted to run around on 9 and get a rest from fighting through the forest, but decided to go straight since already did my share of trail running on the long leg.

running warm up/down 5:20 [1] 0.91 km (5:52 / km) +10m 5:33 / km
shoes: Nvii Forest 1

4 PM

running 26:00 [2] 4.5 km (5:47 / km) +25m 5:37 / km
shoes: Brooks Ghost 12

Switching shoes and easy run over to what I assume is Hilton Falls.

Watch died part way so just a guess

Wednesday Mar 25, 2020 #

9 AM

Note
weight:81kg

Did just eat a rather large breakfast, but maybe the morning dump canceled it out?

C • TMI 2

11 AM

running warm up/down 23:00 [2] 5.0 km (4:36 / km) +32m 4:27 / km
shoes: Brooks Ghost 12

running intervals 25:00 [5] 5.88 km (4:15 / km) +35m 4:08 / km
shoes: Brooks Ghost 12

5x ~850m loop around the driving park, starting every 5 minutes.

Went out too hard running the first in 2:31 at a 2:55 pace, but slowed down for the next 3 running 2:37-38 at ~3:04 pace. Struggling towards the end of the 4th, so just cut the workout to 5 instead of 6 and make the last interval count. Added another 60m to the interval to reach the finish of the strava segment, and ran it at a 3:00 pace.

running 12:37 [2] 2.63 km (4:48 / km) +32m 4:31 / km
shoes: Brooks Ghost 12

Tuesday Mar 24, 2020 #

2 PM

running warm up/down 12:30 [1] 2.3 km (5:26 / km) +19m 5:13 / km
shoes: Nvii Forest 1

orienteering - General 1:13:00 [3] 9.08 km (8:02 / km) +70m 7:44 / km
shoes: Nvii Forest 1

Suppose to be 3x ~3km intervals at Hilton Falls, but just did part of the last one since running over time.

Solid orienteering, only mistake really being on the last loop when I stood in the circle for a minute, unsure of where I exactly was and what exactly the control was suppose to be on.

With all the saplings, deadfall, and rocky ground, slow going and mentally draining running through the forest, so still took the 3-4 minutes rest even if wasn't physically so tired.

3 PM

running 4:30 [1] 0.87 km (5:10 / km) +5m 5:02 / km
shoes: Nvii Forest 1

Monday Mar 23, 2020 #

11 AM

running 36:20 [2] 7.21 km (5:02 / km) +62m 4:50 / km
shoes: Brooks Ghost 12

Sunday Mar 22, 2020 #

1 PM

running 28:37 [2] 5.17 km (5:32 / km) +115m 4:59 / km

Strength 29:00 [1]

8 PM

running 34:40 [2] 7.82 km (4:26 / km) +65m 4:15 / km
shoes: Brooks Ghost 12

9 PM

running hills 20:00 [5] 3.97 km (5:02 / km) +150m 4:14 / km
shoes: Brooks Ghost 12

10x 40-36s (started at 40 and lowering down to 36) hill sprints starting every 2 minutes. Last one just extending the effort onto the flats above and below the hill to run the strava segment.

running warm up/down 7:15 [1] 1.42 km (5:06 / km) +16m 4:50 / km
shoes: Brooks Ghost 12

Saturday Mar 21, 2020 #

10 AM

running 32:00 [1] 5.63 km (5:41 / km)
shoes: Brooks Ghost 12

Easy jog through some muddy trails in the valley

running intervals 46:00 [4] 12.33 km (3:44 / km)
shoes: Brooks Ghost 12

10x1km with 1 min rest easy running. First 5 up rail trail, and last 5 down. Keeping fairly relaxed going up so paces 3:50, 3:43, and next 3 a little over 3:35.

Taking an extra minute after first 5 to stretch legs. Going down, turning over the legs but not doing anything too hard since hip/glute doesn’t seem to agree with faster running. First four about 3:18-3:19 and last one 3:14

11 AM

running warm up/down 13:30 [1] 2.7 km (5:00 / km)
shoes: Brooks Ghost 12

Short easy jog back since hip/glute hurting

Friday Mar 20, 2020 #

9 AM

running 30:15 [1] 5.3 km (5:42 / km) +115m 5:09 / km
shoes: Brooks Ghost 12

3 PM

running 1:32:00 [2] 16.6 km (5:33 / km)

Wednesday Mar 18, 2020 #

12 PM

running 12:07 [1] 2.23 km (5:26 / km)
shoes: Icebug Acceleritas 7

orienteering - General 48:30 [2] 6.79 km (7:09 / km)
shoes: Icebug Acceleritas 7

1 PM

running 10:12 [2] 2.28 km (4:28 / km)
shoes: Icebug Acceleritas 7

Tuesday Mar 17, 2020 #

1 PM

running 29:05 [1] 5.3 km (5:29 / km) +59m 5:12 / km
shoes: Brooks Ghost 12

6 PM

running 8:00 [1] 1.19 km (6:43 / km) +40m 5:45 / km
shoes: Icebug Acceleritas 7

running intervals 28:00 [4] 6.1 km (4:35 / km) +101m 4:14 / km
shoes: Icebug Acceleritas 7

2x reflexbana. First in about 12:30 and next about 13:30. Pushing hard on the first, just ahead of Patrick, then dropping off on the second with hip hurting. 2 mins rest in between

running warm up/down 9:30 [1] 1.63 km (5:50 / km) +10m 5:39 / km
shoes: Icebug Acceleritas 7

Sunday Mar 15, 2020 #

9 AM

orienteering - General long 1:56:00 [2] 17.94 km (6:28 / km) +239m 6:04 / km

Langpass with 6 or so of us. Legs kind of heavy so just relaxing at the back for the beginning, and picking the pace up towards the end, leading more.

Just Gustav, Lukas, and I for about the last hour as Hugo headed back, and Joel and Simon ran ahead.

Saturday Mar 14, 2020 #

9 AM

running warm up/down 25:00 [1] 4.26 km (5:52 / km)
shoes: Icebug Acceleritas 7

10 AM

orienteering - General intervals 47:00 [5] 8.05 km (5:50 / km)
shoes: Icebug Acceleritas 7

Orienteering intervals courtesy of Gustav, with 10 or so of us who were suppose to run this weekend.

8 different courses in a small technical area, with the same about 400m trail run to start. Each took about ~3:45 if ran clean and starting every 6 minutes. First 7 with everyone, and then just me and Lukas running the last interval (being the controls we put out).

Decently clean, 30s mistake on 2nd interval, and then 3rd a bit of a mess, but settled down after that. Did loose over a minute on the 6th, but in the right places just incapable of finding the hidden flags. Hugo flying threw the forest on the second half of the workout and kept popping out ahead of me to the finish.

5 PM

running 13:15 [2] 2.71 km (4:53 / km) +40m 4:33 / km
shoes: Brooks Ghost 12

running hills 22:05 [4] 4.1 km (5:23 / km) +210m 4:17 / km
shoes: Brooks Ghost 12

running 12:25 [2] 2.73 km (4:33 / km) +19m 4:24 / km
shoes: Brooks Ghost 12

Friday Mar 13, 2020 #

12 PM

running 33:25 [1] 5.97 km (5:36 / km) +55m 5:21 / km
shoes: Brooks Ghost 12

A fair bit of fallen trees, so some practice climbing/crawling over/under trees in there. Just felt like going for an easy jog so kept easy.

5 PM

running 48:45 [2] 10.93 km (4:28 / km) +94m 4:17 / km
shoes: Brooks Ghost 12

Short and sweet. Mainly on paved paths, but a km or two of messing around in the forest and some single track in the middle.

Then tucking in for a bit over a km behind a short, skinny, local swede of the darker skin tone, I often see running around.

Thursday Mar 12, 2020 #

3 PM

running 22:50 [1] 4.1 km (5:34 / km) +43m 5:17 / km
shoes: Brooks Ghost 12

Strength 20:00 [2]

9 PM

running 12:30 [2] 2.44 km (5:07 / km) +30m 4:50 / km
shoes: Nvii Forest 1

orienteering - General 1:07:00 [2] 8.79 km (7:37 / km) +119m 7:08 / km
shoes: Nvii Forest 1

Running an old Course at hogstorp I was injured for, since orienteering tonight cancelled to due storm/poor weather. Decent orienteering, but some mistakes helped by the very not accurate vegetation in spots. Also bearings and direction in forest with less visibility and more physical terrain must be improved.

Also, going to look to buy a new compass. I've been using my back-up Silva since I fell in Spain, and don't like the feel of it. I suppose no rush, since no competitions for the immediate future.

10 PM

running 11:40 [2] 2.43 km (4:48 / km) +10m 4:42 / km
shoes: Nvii Forest 1

Wednesday Mar 11, 2020 #

4 PM

running 1:00:00 [1] 11.28 km (5:19 / km) +139m 5:01 / km

Easy jog to/from map. Overnight layover getting back to Sweden, so can’t actually say I slept last night so just keeping it light.

Stomache pretty destroyed from traveling, so took the usual post flight/bus, 25 minute into run dump, before getting started on the o.

orienteering - General 55:00 [2] 7.12 km (7:43 / km) +158m 6:57 / km

Didn’t really feel like running so just doing some orienteering. Placed a few controls in the jungle gym of wet fallen logs, which I very much regret doing.

Tuesday Mar 10, 2020 #

9 AM

running 21:00 [1] 3.94 km (5:20 / km)
shoes: Brooks Ghost 12

Calf right, so easy 15 minute jog, some stretches and running drills, before another 5-6 minutes jogging with some accelerations

running intervals 35:00 [4] 8.75 km (4:00 / km)
shoes: Brooks Ghost 12

10x2 w/ 1:30 rest, on a mix of paved roads, sandy/clay paths, and some loose sandy trails at points. Legs slow and feeling trashed, as a struggle to keep a 3:20 pace.

Legs felt finished from the beginning, but got it done. Really pushing on the last couple even if I wasn’t moving fast.

10 AM

running 10:00 [1] 1.83 km (5:28 / km)
shoes: Brooks Ghost 12

Monday Mar 9, 2020 #

11 AM

running 1:38:00 [2] 18.02 km (5:26 / km) +529m 4:45 / km
shoes: Brooks Ghost 12

Got dropped off in one town and met my grandparents in another. Running up one table top mountain/hill and running along some nice single track at the top.

Then took a shortcut through some abandoned farm fields/now nature reserve, and also some less abandoned farms, to reach another trail going up a hill. Some lengthy pauses in there trying to figure out how to get over barbed wire fences, without skewering my balls in the process.

A bit longer then intended, but hip/glute not hurting too much at the end.

9 PM

Strength 25:00 [2]

Sunday Mar 8, 2020 #

11 AM

Strength 10:00 [1]

12 PM

running 23:00 [2] 4.63 km (4:58 / km) +65m 4:39 / km
shoes: Brooks Ghost 12

running intervals 42:00 [4] 10.41 km (4:02 / km) +167m 3:44 / km
shoes: Brooks Ghost 12

7x 5min w/ 1 minute rest on a hilly loop around a gravel road and sandy trail

running intervals 8:55 [5] 1.81 km (4:56 / km) +60m 4:14 / km
shoes: Brooks Ghost 12

3 ~57s full out sprints up a hill

running warm up/down 11:30 [1] 2.28 km (5:03 / km) +10m 4:56 / km
shoes: Brooks Ghost 12

Saturday Mar 7, 2020 #

11 AM

spinning 40:00 [1]

4 PM

running 31:15 [2] 6.79 km (4:36 / km) +50m 4:26 / km
shoes: Brooks Ghost 12

running hills 19:30 [3] 4.26 km (4:35 / km) +150m 3:54 / km
shoes: Brooks Ghost 12

3x ~3 min hill at a comfortable quick speed. Stopped at that since wanted to end with right hip/glute feeling relatively ok.

Did an extra minute uphill, to get to what I thought would be 20 mins.

C • 3 min hill 5

5 PM

running 8:25 [2] 1.8 km (4:41 / km) +10m 4:33 / km
shoes: Brooks Ghost 12

Friday Mar 6, 2020 #

9 AM

running 1:49:24 [2] 20.18 km (5:25 / km) +460m 4:52 / km
shoes: Brooks Ghost 12

9 PM

Strength 15:00 [1]

Thursday Mar 5, 2020 #

10 AM

running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Brooks Ghost 12

running intervals 30:00 [5] 7.03 km (4:16 / km)
shoes: Brooks Ghost 12

4x3 min with 3 minutes rest.

First 3 around 3:01-3:03 pace. Struggling on the fourth and pushing hard to keep under a 3:05 pace, so just doing 3x 1on/off at end to keep legs moving.

11 AM

running 12:30 [1] 2.37 km (5:16 / km)
shoes: Brooks Ghost 12