Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Dec 17, 2017:

activity	#	time	miles	km	+m
running	9	6:46:40	31.38	50.5	573
spinning	4	2:55:00
Strength	4	2:21:00
orienteering - General	2	1:21:00	3.18	5.11
map reading	5	25:00
core	1	7:00
Total	22	13:55:40	34.55	55.61	573
[1-5]	18	13:30:40

2:41

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Sunday Dec 17, 2017 #

9 AM

running warm up/down 20:00 [1]

orienteering - General 51:00 [2] 5.11 km (9:59 / km)

11 AM

Strength 40:00 [2]

added in some lunges with weights this time

10 PM

spinning 50:00 [1]

Saturday Dec 16, 2017 #

map reading 5:00 [0]

Day 16. Right, only difference being when attacking the control I cut up the hill earlier to take the broken path into the control

Note

Only felt my knee after about an hour walking as my legs started to get cold roxy so definitely must be the cold. Haven't felt it the last few runs as I've been wearing my warm-up pants over top of my tights

8 AM

running 43:22 [1] 6.4 km (6:47 / km) +125m 6:10 / km

Easy beginning of SMT with Graeme through the snow

9 AM

running 1:00:00 [3]

Rest of SMT, 10 or so hard hill runs in there ...being in the snow I don't feel they warrant the name sprint

Friday Dec 15, 2017 #

map reading 5:00 [0]

First was going to go left on the road but then switched to right because of the stretch of road going up the hill. Ended up being 2 minutes slower going right

2 PM

spinning 35:00 [1]

All I could do before I had to leave. Took out three minutes in the beginning where I had to readjust the spinner.

4 PM

running 56:00 [1] 8.7 km (6:26 / km) +225m 5:42 / km

Nice run in the snow

6 PM

Strength 50:00 [2]

Roxy made strength difficult wanting to play

Thursday Dec 14, 2017 #

map reading 5:00 [0]

Day 14. Right

running warm up/down 10:00 [1]

Cool down/keep warm

10 AM

spinning 30:00 [1]

11 AM

running 1:19:02 [1] 14.25 km (5:33 / km)

7 PM

orienteering - General 30:00 [3]

Wednesday Dec 13, 2017 #

map reading 5:00 [0]

Day 13.
Went right. Originally was going to go straight along the paths of the fastest times but took a route to the right that ended up being slower. Not too sure how much slower it would have been as no one in the race ran it

8 AM

spinning 1:00:00 [2]

9 AM

Strength 45:00 [3]