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Training Log Archive: Danish Dynamite

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  orienteering - easy4 4:29:52 16.45 26.48
  running6 3:18:48 17.31 27.86 373
  Strength1 30:00
  Total8 8:18:40 33.76 54.34 373

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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

running warm up/down 10:00 [1]

As you can see, clearly one of my better warm-ups

orienteering - easy 1:10:47 [3] 10.79 km (6:34 / km)

Today went better. Overall I pretty happy with my race. I was happy with quite a few legs, other then a few bobbles I only made one significant mistake attacking a control. Probably the two biggest things I must work on are long legs, running precise in the start and having a plan (lost a couple minutes on each of the two legs) and of course water stops as I spent a stupid amount of time at both of them. Also I need to push harder in the beginning of the race and not just pick up the pace at the end.

Saturday Sep 16, 2017 #

orienteering - easy 1:45:43 [3] 10.37 km (10:12 / km)

Watch died part way through so just course length

Thursday Sep 14, 2017 #

running 7:46 [2] 1.31 km (5:56 / km)

3 strides across the park and a cool down jog

orienteering - easy 1:03:22 [1] 5.32 km (11:55 / km)

Ran a course one way while Hadron ran the other way. We put out controls until we passed each other and then collected them after that. Added an extra element when the sun set and I had no head lamp.
11 AM

running 1:08:07 [3] 15.05 km (4:32 / km) +260m 4:10 / km

Morning trail run

Wednesday Sep 13, 2017 #

running 40:00 [2]

Warm-up and then an easy run with some core dispersed throughout it.

Tuesday Sep 12, 2017 #

10 AM

Strength 30:00 [2]

Morning strength exercises
5 PM

running intervals 57:55 [3] 11.5 km (5:02 / km) +113m 4:48 / km

Fartleks along the rail trail. Cool down and warm up are also in this time

Monday Sep 11, 2017 #

running warm up/down 15:00 [2]

Warm-up and cool down

orienteering - easy 30:00 [3]

Ran a forest sprint course twice. The second time faster since already knowing control locations.

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