Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m
running	52	34:05:38	264.51	(7:44)	425.69	(4:48)	4329
orienteering - General	7	6:03:11	30.68	(11:50)	49.37	(7:21)	1710
cycling	3	4:54:00
Strength	8	3:04:00
spinning	4	3:01:00
Total	68	51:07:49	295.19		475.06		6039

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Sunday May 31, 2020 #

9 AM

running 15:25 [2] 3.02 km (5:06 / km) +5m 5:04 / km
shoes: Saucony Kinvara 10 (2)

running intervals 36:00 [4] 9.86 km (3:39 / km) +10m 3:38 / km
shoes: Saucony Kinvara 10 (2)

3x 10 min w/ 2 min rest on the roads near the "cottage". First one at 3:30, then next two at 3:26. Last 4 minutes on the last interval a bit of a grind

10 AM

running 9:04 [2] 2.02 km (4:29 / km) +5m 4:26 / km
shoes: Saucony Kinvara 10 (2)

6 PM

running 34:46 [2] 7.82 km (4:27 / km) +14m 4:24 / km

5 laps around the park/schools and 3 20 accelerations towards end.

Saturday May 30, 2020 #

Note
(rest day)

Exam in the early morning, didn't really feel like training in afternoon

Friday May 29, 2020 #

1 PM

running 5:00 [1] 0.85 km (5:53 / km)
shoes: Saucony Kinvara 10 (2)

A little bit of jogging before and after

2 PM

running 59:50 [3] 13.37 km (4:29 / km) +141m 4:15 / km
shoes: Saucony Kinvara 10 (2)

X-league. Forgot there was a code to get into the competition and couldn't remember from last week, so just ran.

Was planning on just doing a steady hour, but legs just not feeling it at all and a struggle to keep a 4 min/km pace. Bonked 20 mins in and I suppose just not feeling it today.

Anyway ended up running off the map going to the far control just at the top of the escarpment. I had it in my head it was the river/valley/re-antrant right beside chedoke stairs, so just took it easy back to the start (apart from the final minute where I picked up the pace to ensure I made it back in time) when I realized my mistake.

Thursday May 28, 2020 #

3 PM

running long 2:00:00 [2] 22.11 km (5:26 / km) +371m 5:00 / km
shoes: Salming Elements

Nice long run in the rain and mud. Legs feeling nice the whole way

Wednesday May 27, 2020 #

2 PM

running 11:22 [2] 1.97 km (5:46 / km) +40m 5:14 / km
shoes: Salming Elements

Hot and legs sore.

3 PM

orienteering - General 53:00 [2] 6.7 km (7:55 / km) +238m 6:43 / km
shoes: Salming Elements

running 13:25 [2] 2.73 km (4:55 / km) +20m 4:44 / km
shoes: Salming Elements

6 PM

running warm up/down 9:47 [2] 1.72 km (5:41 / km) +44m 5:03 / km
shoes: Saucony Kinvara 10 (2)

7 PM

running hills 23:30 [5] 4.64 km (5:04 / km) +152m 4:21 / km
shoes: Saucony Kinvara 10 (2)

Hills since Noah wanted to do some sort of hill/interval workout for first time in several years. Just along Highway 8 going up the escarpment, since the road is closed to cars right now.

4x going from the end bridge to the first power pole on the road into the golf club. Then 5x 30s [ 60s ].

Starting first set every 4, since thought would take closer to 2 minutes. First one 69, then next 3 65-64 for me.

running warm up/down 6:48 [1] 1.33 km (5:07 / km) +5m 5:01 / km
shoes: Saucony Kinvara 10 (2)

Tuesday May 26, 2020 #

2 PM

running 15:18 [2] 2.62 km (5:50 / km)

running 20:00 [4] 4.49 km (4:27 / km)

Meant to do 10x 2min on/off around some of the bigger trails. GPS kept zoning out and cut a bunch of distance. Anyway 31 degrees too hot for me, bailed and just did half.

At least I'll be able to start running in mornings next week.

running 16:45 [2] 3.33 km (5:02 / km)

6 PM

Strength 40:00 [2]

Strength with Noah. About 50 minutes of actual work plus some band stuff after

Monday May 25, 2020 #

11 AM

running 45:00 [2] 9.29 km (4:51 / km) +83m 4:38 / km

Took a minute off 40 minutes in, to try to keep my poo at bay. Then, continued on for the final 5 minutes

6 PM

running 46:55 [2] 8.9 km (5:16 / km) +156m 4:51 / km
shoes: Salming Elements

Nothing like 32 degrees and flys swarming you

Sunday May 24, 2020 #

9 AM

running warm up/down 16:15 [2] 3.3 km (4:55 / km) +30m 4:43 / km
shoes: Salming Elements

running intervals 36:00 [4] 8.7 km (4:08 / km) +90m 3:56 / km
shoes: Salming Elements

running warm up/down 9:30 [2] 2.0 km (4:45 / km) +9m 4:39 / km
shoes: Salming Elements

4 PM

running 38:45 [2] 8.04 km (4:49 / km) +145m 4:25 / km

running 16:00 [5] 3.06 km (5:14 / km)

running 9:30 [2] 2.12 km (4:29 / km) +6m 4:25 / km

Saturday May 23, 2020 #

1 PM

cycling 1:40:00 [1]

Recovery ride. Couldn’t find watch so just rough time. Took a 10 minute break in Dundas to try to look for my watch there.

Considered doing a 30 min run on top, but will just skip. Seemed like mileage for the sake of mileage, and not really necessary.

Friday May 22, 2020 #

1 PM

running 1:02:00 [2] 11.19 km (5:32 / km) +200m 5:05 / km
shoes: Salming Elements

Jog to and from k2.

Head starting to get pretty loopy on the way back. .....yay ....looking forward to summer

orienteering - General hills 56:55 [3] 8.0 km (7:07 / km) +419m 5:38 / km
shoes: Salming Elements

4 Downhill intervals going down k2. Two of them finished at 'basecamp' and then the other two a little higher up where the trail splits.

Idea was to run full speed down, and then take it easy going up. Didn't end up running as fast as I had envisioned going down since forest a bit thicker then remembered, and then jogging up k2 isn't exactly easy as well. Fun anyway

Thursday May 21, 2020 #

7 AM

Strength 25:00 [1]

12 PM

running 47:00 [2] 9.92 km (4:44 / km) +82m 4:33 / km

6 PM

running 45:15 [2] 9.18 km (4:56 / km) +112m 4:39 / km
shoes: Salming Elements

First 30 minutes or so with Noah, and then another few kms along the creek on my own.

Wednesday May 20, 2020 #

12 PM

running 11:00 [2] 2.18 km (5:03 / km) +5m 4:59 / km

Run from lcbo to start.

running 1:01:00 [3] 14.52 km (4:12 / km) +173m 3:58 / km

X-league, which I just took at a steady sort of effort. First, 16 or 17 minutes in the forest and then rest on roads.

Ended up loosing a bit over a minute, wandering around the start triangle waiting for a beep from the phone, when it turns out the phone had decided to not to make noise today.

C • phone 6

1 PM

running 12:30 [1] 2.08 km (6:01 / km) +25m 5:40 / km

Jog over to a field and then 5x ~10s strides across a soccer field I thought would have been bigger.

Tuesday May 19, 2020 #

6 AM

running 33:15 [2] 5.87 km (5:40 / km) +78m 5:19 / km

3 PM

running warm up/down 15:04 [1] 2.6 km (5:48 / km) +45m 5:20 / km
shoes: Nvii Forest 1

orienteering - General 40:06 [4] 5.97 km (6:43 / km) +162m 5:55 / km
shoes: Nvii Forest 1

orienteering - General 24:30 [2] 3.0 km (8:10 / km) +54m 7:30 / km
shoes: Nvii Forest 1

Monday May 18, 2020 #

4 PM

spinning 53:00 [1]

Sunday May 17, 2020 #

10 AM

running 13:00 [2] 2.69 km (4:50 / km)
shoes: Salming Elements

12 mins running + 3 mins of stretching and some accelerations

running intervals 34:00 [4] 8.65 km (3:56 / km)
shoes: Salming Elements

Morning threshold intervals. 4x 7 min w/ 1:30 rest. Running a loop around the park/school behind my dads house, and not bothering to look at paces, just going off feel.

Like usual, first one fairly slow at about 3:40 pace, and then dropping down to 3:30, 3:29, 3:24. Knees feeling a little beat up after. I thought grass would be a nicer surface, but maybe knees getting jostled around on the bumby ground.

11 AM

running 9:13 [2] 2.0 km (4:37 / km)
shoes: Salming Elements

3 PM

running 11:00 [2] 2.3 km (4:47 / km)

Running over to track, keeping warm-up short due to rain.

running intervals 36:10 [4] 9.32 km (3:53 / km)

20x400m w/ 30s around the Ancaster dirt track ...or I suppose getting close to a grass track now.

Times somewhere in between 76 and 79s.

4 PM

running 9:30 [1] 1.9 km (5:00 / km)

Saturday May 16, 2020 #

7 AM

running 46:02 [2] 10.03 km (4:35 / km) +39m 4:30 / km

Solid 3 hours of sleep, before doing an assignment at 2 am

2 PM

running 11:00 [1] 2.17 km (5:04 / km) +15m 4:54 / km
shoes: Salming Elements

orienteering - General 37:25 [3] 5.14 km (7:17 / km) +167m 6:16 / km
shoes: Salming Elements

Found a small spot of the valley I've never run in, so just drew some controls on a map and ran there.

Area looked nice when driving up Sulphur springs, but I learned it was actually quite unpleasant and quite overgrown.

3 PM

running 10:30 [2] 2.22 km (4:44 / km) +5m 4:41 / km
shoes: Salming Elements

Friday May 15, 2020 #

Event: CANCELED Canada and USA Team Trials & Sage Stomp

3 PM

running 12:30 [2] 2.5 km (5:00 / km) +8m 4:55 / km

running 41:20 [3] 10.36 km (3:59 / km) +43m 3:55 / km

X-league. Just keeping it comfortable and doing 4min/kms, or about that intensity if on some muddy trails. Turned the speed up last couple minutes since legs feeling nice.

running 11:00 [2] 2.06 km (5:20 / km) +15m 5:09 / km

Easy run back to car and then 5x 11-13s strides across a soccer field.

7 PM

Strength 15:00 [2]

Noah was doing a workout in the backyard, so just used his dumbbells and did my own thing.

4 minutes of exercises then 1 minute rest. Doing a minute of squats, a minute of calf raises, and then doing some sort of core on others.

Probably about 20 minutes of work with a few lighter maintenance exercises at end.

Thursday May 14, 2020 #

6 AM

running 34:15 [1] 5.93 km (5:47 / km) +81m 5:24 / km

Morning jog. Legs have felt pretty spent the last few days so just keeping very light

1 PM

running 57:00 [2] 10.53 km (5:25 / km) +193m 4:58 / km

Another easy run.

Kind of like the two easy runs, might do the 45 am, 45 pm more often ....or I suppose when getting up at 6 might try for a 40 am, 50 pm.

Wednesday May 13, 2020 #

1 PM

running long 1:02:00 [2] 11.06 km (5:36 / km) +248m 5:02 / km
shoes: Salming Elements

16.5 mins before O and the rest after. Legs tired, just jogging out the last 45.

orienteering - General long 56:00 [2] 6.8 km (8:14 / km) +200m 7:11 / km
shoes: Salming Elements

Just drew a line on a map and did a terrain run. Generally, trying to stick to the parts with less thorns and burs, so a couple spots where was running on trails.

Considered running again in reverse direction, just not too much motivation to actually orienteer in the valley at the moment.

Tuesday May 12, 2020 #

1 PM

running 16:30 [2] 3.05 km (5:25 / km) +55m 4:58 / km
shoes: Salming Elements

running intervals 36:00 [4] 8.67 km (4:09 / km) +63m 4:00 / km
shoes: Salming Elements

3x 5 min, 2 min rest, 3 min, 2 min rest.

Originally, planned on doing 6x 3 min at driving park, but didn't really feel that. Decided to just do on rail trail, so 5 mins going up the trail at more relaxed pace and 3 mins turning the legs over going down the trail.

2 PM

running warm up/down 15:00 [2] 2.84 km (5:17 / km) +55m 4:49 / km
shoes: Salming Elements

6 PM

spinning 35:00 [1]

Kept it short since legs have been feeling sore all day

Monday May 11, 2020 #

3 PM

cycling 1:32:00 [2]

9 PM

Strength 25:00 [1]

Sunday May 10, 2020 #

11 AM

orienteering - General long 28:15 [2] 3.86 km (7:19 / km) +135m 6:14 / km

A quite easy line-o from ARX I found laying around the house. Running without a compass since didn’t feel like caring the whole way, and well I suppose to make a little more interesting.

Left line a little to avoid very muddy/marshy sections and thorn patches.

running long 1:46:15 [2] 21.07 km (5:03 / km) +224m 4:47 / km

About 13 minutes over to start and then rest after. Flatter run, mostly just on big paths or along roads

Saturday May 9, 2020 #

11 AM

running 15:00 [2] 2.81 km (5:20 / km) +10m 5:15 / km
shoes: Salming Elements

Run over to morgan firestone + a couple minutes of stretching before intervals

running intervals 30:00 [4] 7.32 km (4:06 / km) +65m 3:55 / km
shoes: Salming Elements

Just keeping to 5x 5 min w/ 1 min rest, as running hills in afternoon.

Switching up the shoes so not running in one pair all weekend. Actually, probably nice to be wearing a grippier pair, with slick grass from the melted morning snow.

A nice combination of wind and hail/snow on the first 2 and then last interval. I suppose better then being 2 degrees and rain though.

12 PM

running 10:06 [2] 2.0 km (5:03 / km) +4m 5:00 / km
shoes: Salming Elements

4 PM

running 19:00 [2] 3.82 km (4:58 / km) +17m 4:52 / km

Run over + a little bit of stretching and a few accelerations to loosen up the legs

running hills 25:00 [5] 5.26 km (4:45 / km) +225m 3:55 / km

5x Martin Hill with 3 minutes rest. Went a bit hard at the beginning and had to slow down for the rest. 2:18, 2:29, 2:29, 2:28, 2:27.

Pretty tired at the end, gave myself 45s to lay down in the grass post euroflop

C • euro flop 3

5 PM

running 14:30 [2] 2.93 km (4:57 / km) +5m 4:54 / km

Friday May 8, 2020 #

1 PM

running 29:30 [2] 6.09 km (4:51 / km) +118m 4:25 / km

Run after lunch. Followed up with stretching and some easy band exercises for knee.

7 PM

Note

Got late before able to do my planned 90 min ride. Feeling kind of sleepy, suppose I'll just skip today

9 PM

Strength 15:00 [2]

Doing push-ups with Noah. He was planning on doing 250, so while he did his sets of 15, I just kept to 10.

Had to show him up, so jumped up to 15 for the last 3 sets. Turns out 185 push-ups is a big jump up from 50 a week. Arms started to give out at the end and collapsed impressively a couple times.

Probably took longer then this, but pretty generous rest in there so just calling 15 mins

Thursday May 7, 2020 #

1 PM

running 19:15 [2] 3.73 km (5:10 / km) +18m 5:02 / km

Jogging to/through some parks. Then preceded to spend 10 minutes getting Tyson's phone to work.

running 40:10 [3] 10.19 km (3:57 / km) +59m 3:50 / km

X-league, in West Hamilton somewhere, so nice to run somewhere new. Not really feeling like pushing, so just kept to a nice cruise sort of speed.

Lost some time messing around with the phone at the start, then 30s for a pee part way through and 10s waiting to cross a road, so just taking it out of the time here.

2 PM

running 7:45 [2] 1.6 km (4:51 / km) +10m 4:42 / km

8 PM

spinning 53:00 [2]

Stopped to change seat height 13 mins in, and then 2x 15 min/ 5 min at grindier effort/easy spin

Wednesday May 6, 2020 #

6 AM

Strength 20:00 [1]

1 PM

running 16:00 [1] 2.85 km (5:37 / km) +64m 5:03 / km
shoes: Salming Elements

2 PM

orienteering - General 1:07:00 [3] 9.9 km (6:46 / km) +335m 5:47 / km
shoes: Salming Elements

Rerunning an old course Meghan made for me last year.

Just focusing on continuously reading ahead. Having a plan even when I'm not really paying attention to my orienteering at all.

3 PM

running 14:22 [1] 2.75 km (5:13 / km) +20m 5:02 / km
shoes: Salming Elements

Tuesday May 5, 2020 #

2 PM

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

running intervals 36:00 [4] 9.95 km (3:37 / km)

9x3 [1 min]

Not running as fast as I would have liked, but also running floats instead of just resting, so probably not doing me any favours

3 PM

running warm up/down 13:00 [1] 2.43 km (5:21 / km)

running 7:30 [3] 1.51 km (4:58 / km)

5 strides

Monday May 4, 2020 #

12 PM

running long 1:30:45 [2] 16.36 km (5:33 / km) +343m 5:01 / km
shoes: Salming Elements

Easy 90

5 PM

spinning 40:00 [1]

6 PM

Strength 15:00 [2]

Strength with Noah. Just did half of Noah’s workout since shoulders started to fail.

3x 1 min devil’s press, 1 min plank, 1 min squats with weights, 1 min push-ups, 1 min rest

Sunday May 3, 2020 #

9 AM

running warm up/down 18:31 [1] 3.48 km (5:19 / km) +12m 5:14 / km

running tempo 41:41 [4] 11.21 km (3:43 / km) +55m 3:38 / km

X-league in Watertown. Legs feeling nice for the first 20 minutes and keeping a good pace. Fizzled out after 20 minutes though, and saw out the rest of the course at more of a steady pace, that should have been a lot easier then it was.

Also need to sort out my right glute that starts to tighten up, when I running faster

10 AM

running warm up/down 8:45 [1] 1.64 km (5:20 / km) +12m 5:09 / km

5 PM

Strength 29:00 [2]

Saturday May 2, 2020 #

12 PM

running 27:04 [2] 5.92 km (4:34 / km) +22m 4:29 / km

5 PM

running 1:07:30 [2] 13.66 km (4:56 / km) +180m 4:38 / km

Friday May 1, 2020 #

1 PM

cycling 1:42:00 [2]

Easy ride, originally planned on being longer. Legs feeling sore so just decided to keep shorter.

Stopped by home in Dundas for 5 minutes to take layers off.

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