Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 31 days ending Oct 31, 2020:

activity	#	time	miles		km		+m
running	44	25:06:25	191.33	(7:52)	307.91	(4:54)	2469
orienteering - General	14	12:37:07	71.75		115.47		898
Strength	5	2:16:00
spinning	1	30:00
Total	54	40:29:32	263.08		423.38		3367

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Saturday Oct 31, 2020 #

7 AM

orienteering - General 30:00 [1]
shoes: inov-8 X-talon 210

Putting out SI bricks. About 30 mins of actually moving. Half awake

4 PM

orienteering - General 25:00 [1] 4.12 km (6:04 / km) +32m 5:50 / km
shoes: inov-8 X-talon 210

Killer arm workout carrying stands back

Friday Oct 30, 2020 #

10 AM

running 59:15 [2] 12.25 km (4:50 / km) +188m 4:30 / km
shoes: Saucony Kinvara 10

Threw in 5x ~15s strides at the end

3 PM

Note

Putting out some stands. Spent forever trying to figure out how to stick the controls in the rocky ground.

C • Great that you are involved... 2

Thursday Oct 29, 2020 #

2 PM

running 34:32 [2] 6.94 km (4:59 / km)
shoes: Brooks Ghost 12

Easy run post exam

6 PM

running warm up/down 13:00 [1] 2.36 km (5:31 / km)
shoes: Nvii Forest 1

orienteering - General 1:07:20 [3] 9.29 km (7:15 / km)
shoes: Nvii Forest 1

Actually intended to run like a race this week since a lot of people running from the club plus Vetle Ruud Braten. However, I could not understand the map at all.

A lot the contours just really didn't make too much sense to me, and no confidence on my bearings at all. I need to actually get around to buying a new compass, because I've been using my spare since in the spring when I broke my good compass.

A few pretty massive mistakes, lost 3 mins on 18 but I think I just stopped to early. Then 5 mins on the last control. I could actually see the headlamps at the finish the entire time, but for the life of me I could not find the control. I swear what I was standing on looked far more like a hill then the actual control site.

Also worth noting, feet went numb after crossing the marsh from control 10 to 11, so naturally lost a bit of intensity there. Terrible experience, which is why I opted to take the less then ideal routechoice to 20. Up to my waist at points, tripped several times crossing, and some weird floating marshy-ness on top of the water.

https://www.livelox.com/Viewer/Vinternatt-20201029...

7 PM

running warm up/down 6:18 [1] 1.17 km (5:23 / km)
shoes: Nvii Forest 1

Wednesday Oct 28, 2020 #

6 PM

Strength 30:00 [2]

Tuesday Oct 27, 2020 #

8 AM

running 27:50 [1] 5.25 km (5:18 / km) +66m 4:59 / km
shoes: Brooks Ghost 12

6 PM

running warm up/down 11:00 [1] 1.92 km (5:44 / km) +15m 5:31 / km
shoes: Saucony Kinvara 10 (2)

Forgot shoes on Saturday at clubhouse so joined intervals when I went to pick them up.

running intervals 30:00 [4] 6.26 km (4:48 / km) +40m 4:39 / km
shoes: Saucony Kinvara 10 (2)

running warm up/down 7:49 [1] 1.36 km (5:45 / km) +10m 5:33 / km
shoes: Saucony Kinvara 10 (2)

Monday Oct 26, 2020 #

3 PM

running 57:07 [2] 11.28 km (5:04 / km) +188m 4:40 / km
shoes: Brooks Ghost 12

Easy run in the rain. Don’t know if I can get much more climb without driving anywhere.

Sunday Oct 25, 2020 #

3 PM

running 14:43 [2] 2.85 km (5:10 / km)

orienteering - General 55:18 [2] 8.33 km (6:38 / km)

running 20:20 [2] 3.89 km (5:14 / km)

Saturday Oct 24, 2020 #

9 AM

running warm up/down 14:22 [1] 2.49 km (5:46 / km)
shoes: inov-8 X-talon 210

Logging this before I accidentally upload my gps to strava

orienteering - General 32:41 [4] 5.75 km (5:41 / km)
shoes: inov-8 X-talon 210

Test running next weeks middle distance. Lost a couple minutes early on, when I hit a few controls but couldn't see the tapes. Then, one mistake of my own doing, but generally going well apart from that and nice course.

10 AM

running warm up/down 7:32 [1] 1.47 km (5:07 / km)
shoes: inov-8 X-talon 210

2 PM

running warm up/down 19:19 [2] 4.08 km (4:44 / km) +25m 4:36 / km
shoes: Saucony Kinvara 10 (2)

3 PM

running 35:00 [4] 9.52 km (3:41 / km)
shoes: Saucony Kinvara 10 (2)

20x 400m w/ 30s rest on one of the dumbest tracks in existance. Apparently the school came across some budget restraints in construction, as there is ample of space on either side of the track for the remaining 30m.

Just running in the outside lane from the 400m marking. First one a little fast at 74s, but kept the next few at ~78s and sped up throughout finishing the last few at ~73s.

running warm up/down 17:51 [2] 3.89 km (4:35 / km) +15m 4:30 / km
shoes: Saucony Kinvara 10 (2)

Friday Oct 23, 2020 #

11 AM

running 55:12 [2] 10.39 km (5:19 / km) +162m 4:56 / km
shoes: Saucony Kinvara 10

easy run pre lunch

Thursday Oct 22, 2020 #

12 PM

Strength 30:00 [2]

5 PM

running 16:18 [2] 3.8 km (4:17 / km) +20m 4:11 / km
shoes: inov-8 X-talon 210

Literally just made my start time

6 PM

orienteering - General 52:30 [3] 8.52 km (6:10 / km) +54m 5:58 / km
shoes: inov-8 X-talon 210

First part of the vinternatt course. I think something like 15 minutes after Joel. Just at the usual cruising sort of effort. 2 big mistakes attempting to take bearings through sone nasty green with lots of fallen trees. Also managed to run to a control out of order, and then run part of the next leg before catching my mistake.

My times the last few weeks have been laughably bad, so I’m going to try up level of my orienteering a bit on Thursday nights. Im going to do some combination of taking these training/races more seriously, putting more effort into being on time and/or ready to orienteer, and rethinking my night orienteering in the crappier out dated sections of the maps.

7 PM

orienteering - General 13:30 [2] 2.21 km (6:07 / km) +15m 5:54 / km
shoes: inov-8 X-talon 210

Last bit of course, taking easy. Also being a bit of a baby crossing electric fences so need to work on my hurdling skills

running 17:49 [2] 3.62 km (4:55 / km) +30m 4:44 / km
shoes: inov-8 X-talon 210

Wednesday Oct 21, 2020 #

1 PM

running 1:02:15 [2] 13.51 km (4:36 / km) +82m 4:28 / km
shoes: Brooks Ghost 12

Tuesday Oct 20, 2020 #

9 AM

running 28:32 [1] 5.19 km (5:30 / km) +64m 5:11 / km
shoes: Brooks Ghost 12

Morning jog. Crawling, pre coffee and had to take a poo

6 PM

running warm up/down 6:42 [1] 1.22 km (5:30 / km) +20m 5:05 / km
shoes: Saucony Kinvara 10 (2)

A bit late

running hills 34:45 [5] 6.78 km (5:08 / km) +130m 4:41 / km
shoes: Saucony Kinvara 10 (2)

VOK intervals

6x ~1:15s hill, jog down back side, ~30 hill back up, down to bottom where 30s of core and restart on 6 min.

Conveniently, was still jogging down the hill when everyone started so only 1 min of running on first hill. Legs feeling very heavy from Sunday so happy to keep times consistent.

running warm up/down 7:24 [1] 1.3 km (5:42 / km) +9m 5:30 / km
shoes: Saucony Kinvara 10 (2)

Monday Oct 19, 2020 #

10 PM

Strength 16:00 [1]

As much as I felt like doing

Sunday Oct 18, 2020 #

9 AM

running warm up/down 15:00 [2] 3.04 km (4:56 / km) +30m 4:42 / km
shoes: inov-8 X-talon 210

orienteering - General 1:09:00 [4] 11.71 km (5:54 / km) +170m 5:30 / km
shoes: inov-8 X-talon 210

Vilselopet. Time: 1:20:49 (including all my mishaps) , 13:47 after Anton Johansson
https://www.livelox.com/Viewer/Vilselopet/H21?clas...

Missed my start by about two minutes. Stopped to do my calf exercises I do more every race, near a control about 10 mins in when I wasn’t feeling confident through terrain and calves having some problems in Stoney terrain.

With Quentin rauterier for next bit of course. Generally orienteering like a spas and making a lot of little mistakes. Took a different route to 15 and didn’t see him again.

Not feeling great about my O since even when I ran well I’d be thinking the control was on some other feature (1:15000 map, and forgot control description in rush) and mess up the circle. Eventually, called it quits after a big mistake and jogged the rest of the course to actually enjoy some of orienteering.

Only so much misery compounded on misery a man can take.

orienteering - General warm up/down 10:00 [2] 1.46 km (6:51 / km) +17m 6:28 / km
shoes: inov-8 X-talon 210

5 PM

running 36:45 [2] 7.73 km (4:45 / km) +121m 4:25 / km
shoes: Saucony Kinvara 10

3 hard 90-120s efforts in up a few of the hills with segments on them.

Probably kind of dumb since I may have tweaked my calf in the process

Saturday Oct 17, 2020 #

12 PM

running 1:26:00 [2] 15.96 km (5:23 / km) +145m 5:09 / km
shoes: Saucony Kinvara 10

Nice light jog, plus some O/forest running.

Picked up the intensity a couple times in some of the nicer woods, and 4 strides in there towards the end

Friday Oct 16, 2020 #

5 PM

running 48:19 [2] 9.61 km (5:02 / km) +137m 4:42 / km
shoes: Brooks Ghost 12

Nice run as the sun was setting

Thursday Oct 15, 2020 #

1 PM

running 41:01 [2] 8.45 km (4:51 / km) +131m 4:30 / km
shoes: Brooks Ghost 12

6 PM

running warm up/down 14:26 [1] 2.58 km (5:36 / km)
shoes: inov-8 X-talon 210

orienteering - General 1:13:17 [3] 9.37 km (7:49 / km)
shoes: inov-8 X-talon 210

Good orienteering up until 10. Then I spent 10 mins running up and down a vague rocky hillside looking for a boulder. Eventually, bailed and continued on.

Quality of orienteering dropped a lot after that. Still running well on the short legs in the more detail areas, but really messing up as soon as I would run the longer legs through vague semi-accurate terrain. Worth noting, drifting right on bearings almost all the time in the mistakes

orienteering - General 7:50 [2] 0.74 km (10:35 / km)
shoes: inov-8 X-talon 210

running warm up/down 8:44 [1] 1.63 km (5:21 / km)
shoes: inov-8 X-talon 210

Wednesday Oct 14, 2020 #

2 PM

Strength 30:00 [2]

Tuesday Oct 13, 2020 #

12 PM

running warm up/down 20:03 [2] 4.34 km (4:37 / km)
shoes: Saucony Kinvara 10 (2)

running intervals 41:00 [4] 10.75 km (3:49 / km)
shoes: Saucony Kinvara 10 (2)

9x ~1km w/ 60s rest plus 2 mins of the 10th km. Running 5km out and back again along the paved path beside the ocean front road or whatever you want to call it. Running into the wind for the first 5, but pretty protected the whole way and not really windy. Stomach started to cramp up on the 4th interval, and coming and going for the rest of the session.

Kept the first 5 relaxed (paces somewhere in 3:21-27), and then picked up the pace on the last 5. Paces; 3:14,12,11,07, and then 3:05 for the first 650m of the 10th, but legs started to lose it there so just called it.

running warm up/down 18:23 [2] 4.03 km (4:34 / km)
shoes: Saucony Kinvara 10 (2)

Monday Oct 12, 2020 #

3 PM

running 1:02:28 [2] 13.42 km (4:39 / km) +23m 4:37 / km
shoes: Saucony Kinvara 10 (2)

Easy run along the water plus 4 strides at the end

Sunday Oct 11, 2020 #

9 AM

running 28:12 [2] 5.58 km (5:03 / km) +17m 4:59 / km
shoes: Saucony Kinvara 10 (2)

morning jog

4 PM

running 52:08 [2] 11.37 km (4:35 / km) +22m 4:32 / km
shoes: Saucony Kinvara 10 (2)

Saturday Oct 10, 2020 #

10 AM

running warm up/down 20:00 [1] 3.86 km (5:11 / km) +35m 4:57 / km
shoes: inov-8 X-talon 210

11 AM

orienteering - General race 29:26 [4] 5.41 km (5:26 / km) +103m 4:58 / km
shoes: inov-8 X-talon 210

Falkdrevet day 1, or I guess just middle distance now. In the rain so slipping and sliding the whole way.

~3:50 back from Denys Scherbakov. One frustrating 90s mistake on the 2nd control in a subtle section with low visibility, but satisfied with the run from there. Turns out I lost quite a bit of time on poor route choices through terrain, but everyone seemed to be to some extent

https://www.livelox.com/Viewer/Falkdrevet-dag-1-me...

running warm up/down 11:01 [1] 2.07 km (5:19 / km) +20m 5:05 / km
shoes: inov-8 X-talon 210

Friday Oct 9, 2020 #

5 PM

running 36:28 [2] 7.23 km (5:03 / km) +97m 4:44 / km
shoes: Brooks Ghost 12

Thursday Oct 8, 2020 #

8 AM

running 26:25 [1] 4.91 km (5:23 / km) +62m 5:04 / km
shoes: Brooks Ghost 12

Pre coffee/breakfast, post ice cream.

6 PM

running 23:00 [2] 4.39 km (5:14 / km) +45m 4:59 / km
shoes: inov-8 X-talon 210

orienteering - General 1:19:49 [3] 12.82 km (6:14 / km) +138m 5:54 / km
shoes: inov-8 X-talon 210

8 PM

running 20:44 [2] 4.24 km (4:53 / km) +20m 4:47 / km
shoes: inov-8 X-talon 210

Wednesday Oct 7, 2020 #

2 PM

running 18:59 [2] 3.8 km (5:00 / km) +20m 4:52 / km

orienteering - General 48:49 [2] 6.88 km (7:06 / km) +58m 6:49 / km

running 19:08 [2] 3.8 km (5:02 / km) +40m 4:47 / km

Tuesday Oct 6, 2020 #

8 AM

running 15:01 [2] 3.24 km (4:38 / km) +20m 4:30 / km
shoes: Saucony Kinvara 10 (2)

9 AM

running tempo 25:00 [4] 6.91 km (3:37 / km) +44m 3:30 / km
shoes: Saucony Kinvara 10 (2)

25 min tempo, tried to keep comfortable since running intervals in evening. On gravel and dirt trails/roads

running 14:51 [2] 3.4 km (4:22 / km) +20m 4:15 / km
shoes: Saucony Kinvara 10 (2)

6 PM

running warm up/down 13:30 [1] 2.5 km (5:24 / km) +20m 5:12 / km
shoes: Saucony Kinvara 10 (2)

running 31:00 [5] 6.06 km (5:07 / km) +75m 4:49 / km
shoes: Saucony Kinvara 10 (2)

Intervals with VOK. 5x a hard sort of rolling hill effort, with some strength exercises and then jogging back down. Hill effort 65-68s, short jog, and then another 45-48s. Running around the loop with Patrick.

Pretty chill with a lot of rest, but hammering the hill effort.

running warm up/down 16:50 [1] 3.21 km (5:15 / km) +20m 5:05 / km
shoes: Saucony Kinvara 10 (2)

Monday Oct 5, 2020 #

12 PM

Strength 30:00 [1]

8 PM

spinning 30:00 [1]

4 short harder efforts thrown in. Started the first at a minute, but realized that I might be defeating the purpose of an easy spin, so last three 25-30s sprints.

9 PM

running 2:45 [1] 0.45 km (6:07 / km)

Took a pee on a bush, jogged home

Sunday Oct 4, 2020 #

10 AM

running 1:17:25 [2] 15.38 km (5:02 / km) +149m 4:48 / km
shoes: Saucony Kinvara 10

2 PM

Note

Skipped the gym, played 90 mins of floorball

C • FB 2

Saturday Oct 3, 2020 #

11 AM

running warm up/down 17:25 [2] 3.6 km (4:50 / km) +20m 4:42 / km
shoes: inov-8 X-talon 210

12 PM

orienteering - General 1:39:25 [3] 18.47 km (5:23 / km) +243m 5:03 / km
shoes: inov-8 X-talon 210

DM ultralong. Only 6 of us, so the pace was relatively easy and running as a group for most of it. The organizers seemingly intended there to be forking with 2 butterfly loops, but they apparently didn't follow through on that idea and gave everyone the same map.
https://www.livelox.com/Viewer/DM-ultralang-Blekin...

Ended up leaving the group on one of the long legs, when I chose a different route and realized no one was following me. Screwed up the next leg, but everyone behind me did as well, so kept the lead through the 2nd butterfly loop until I lost 1 min or so attacking the next control, and everyone caught up.

From there, with the group up until Gustav started to pick up the pace the last kilometer. Messed up a control and failed to notice Gustav, Emil, and Joel pick up the pace, and then I had a gap to them. Probably, should have pushed a bit harder to catch up, but I guess next time.

Physically and Technically not the greatest. I struggle to orienteer and follow at the same time, I really only do one at a time (so need to work on that). Chest cramping up after eating my gel, and starting to bonk towards the end.

1 PM

running 5:00 [1] 1.0 km (5:00 / km)
shoes: inov-8 X-talon 210

Forgot to start my watch

Thursday Oct 1, 2020 #

9 AM

running 26:37 [2] 5.13 km (5:11 / km) +62m 4:54 / km
shoes: Brooks Ghost 12

6 PM

running 7:52 [1] 1.45 km (5:26 / km) +10m 5:15 / km
shoes: inov-8 X-talon 210

orienteering - General 1:03:12 [3] 10.39 km (6:05 / km) +68m 5:53 / km
shoes: inov-8 X-talon 210

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