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Training Log Archive: Danish Dynamite

In the 7 days ending Mar 18, 2018:

activity	#	time	miles	km	+m
orienteering - General	8	6:06:04	31.25	50.29
running	7	3:12:30	6.95	11.18
Strength	3	1:08:00
Total	14	10:26:34	38.2	61.47

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Sunday Mar 18, 2018 #

11 AM

running warm up/down 20:00 [1]

orienteering - General (Szeged Cup Long) 1:13:33 [3] 15.7 km (4:41 / km)

Slightly disappointing, made a 2 minute mistake on one of the easiest controls, and legs were missing the energy. I'll write more later

Saturday Mar 17, 2018 #

11 AM

running warm up/down 30:00 [1]

orienteering - General (Szeged cup middle) 26:54 [3] 6.13 km (4:23 / km)

Went well in the beginning, other then standing in the circle for number 7, and a whole bunch of sloppiness on last 6 or so controls. Just going wrong way around hills or zig zagging a bit too much on legs.
Also took 40m off since forgot to stop watch

C • 2nd 2

3 PM

running warm up/down 15:00 [1]

orienteering - General (Szeged cup relay) 33:11 [3] 7.15 km (4:38 / km)

2nd leg of the colonies' relay team, mark Nixon, myself, then conall. Brutally cold and raining, but mark came through in 4th and I was surprised when I still was in 4th when I finished. I definitely lost a few minutes to the Czech in first, and a fin ended up passing me but I got a Hungarian.
Physically went well, but I feel like I lost at least almost 10 seconds on every leg due to sloppiness.
I'm fairly satisfied with it given the conditions, being second race of the day, and no major mistakes for once in a relay.
Added some distance to the 7.01 because didn't start watch until out of arena

C • Watch 5

Friday Mar 16, 2018 #

Strength 20:00 [2]

9 AM

running warm up/down 25:00 [1]

Been feeling my left knee the last few days, opted to take out some of the dynamic stretches like lunges that didn't feel to great on it. I won't do the run I planned later in the day

10 AM

orienteering - General 16:01 [3] 4.2 km (3:49 / km)

Fairly happy with the sprint trainin. However in the rain never got to top speed with my poor shoe choice. There was some sloppiness at times and I had a bit of a lull in the middle of the course, after I quickly caught the people who started in front of me so need to keep the focus and intensity in the middle of the course.

Thursday Mar 15, 2018 #

10 AM

running warm up/down 30:00 [1]

11 AM

orienteering - General 58:04 [2]

First time in the middle terrain ...less then enjoyable. Doubled the winners time. The only parts that went well were the beginning, end and two legs in the middle where the green was less congested. When I come back in the summer I'll have to walk around the labryth section a couple times

2 PM

orienteering - General 47:21 [1]

Just jogged the corridor, the first third or so went through the tricky portion and the rest was quite easy after that.

Wednesday Mar 14, 2018 #

10 AM

orienteering - General 1:06:00 [2] 10.59 km (6:14 / km)

Was suppose to be mass start 2 person relay/intervals, but our car got there a bit late so just spent the first few figuring out the terrain, and got a bit confusing when some of the early controls had been picked up. Then picked up the pace for the last few and never bothered to rest since I wasn't working hard enough to warrant it. Last 15 minutes or so was running around the terrain to get a better understanding and then a road run back to the start.

C • Late 3

2 PM

running warm up/down 20:00 [1]

orienteering - General 45:00 [1] 6.52 km (6:54 / km)

Four corners, green only, yellow only, contours only, vegetation boundaries only. Probably not a great training to get use to the terrain, not going to fast in a lot the thick spots, but still fairly fun

Tuesday Mar 13, 2018 #

Note
(rest day)

Flying to hungary

9 PM

Strength 8:00 [1]

Some simple calf stuff watching champions league

Monday Mar 12, 2018 #

10 AM

Strength 40:00 [2]

10 PM

running 52:30 [2] 11.18 km (4:42 / km)

Added 8 minutes and 1.8km because my watch didn't load ...only really intensity 2 because I ate a lot before this

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