Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Sep 30, 2018:

activity	#	time	miles		km		+m
running	15	6:12:08	46.31	(8:02)	74.53	(5:00)	493
orienteering - General	5	2:52:57	12.91	(13:24)	20.77	(8:20)	363
cycling	3	2:37:46	43.37	(16.5/h)	69.8	(26.5/h)	447
Strength	3	1:29:00
Total	20	13:11:51	102.59		165.1		1303

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Sunday Sep 30, 2018 #

9 AM

running warm up/down 26:00 [1] 4.32 km (6:01 / km) +29m 5:49 / km

10 AM

running intervals 18:16 [4] 4.42 km (4:08 / km) +60m 3:52 / km

4x1km of the 8 on a loop at Morgan Firestone. Gentle hill on the first half I was probably going a little harder up then necessary.

running 3:59 [1] 0.61 km (6:32 / km)

A jog over to ancaster high to make up another kilometer loop a bit flater.

running intervals 19:09 [4] 4.44 km (4:19 / km) +18m 4:14 / km

11 AM

running warm up/down 8:39 [1] 1.68 km (5:09 / km)

5 strides on the way back and some easy jogging

5 PM

running 15:35 [1] 2.81 km (5:33 / km)

orienteering - General 50:00 [2] 4.97 km (10:04 / km) +160m 8:40 / km

Included a corridor exercise but the printer only printed black and white so not the most enjoyable run

6 PM

running 14:34 [1] 2.72 km (5:21 / km)

11 PM

Strength 34:00 [2]

Saturday Sep 29, 2018 #

6 AM

cycling 1:11:42 [3] 32.63 km (27.3 kph) +339m

Early morning ride, with a few nice hills so pushed up them

10 PM

running 19:00 [1] 3.96 km (4:48 / km)

Easy jog, planned on doing strength but tired (as in sleep wise) so I'll do after intervals tomorrow

Friday Sep 28, 2018 #

10 AM

cycling 40:04 [2] 17.82 km (26.7 kph) +108m

11 AM

orienteering - General 37:10 [1] 4.15 km (8:57 / km) +84m 8:08 / km

Picking up flags, probably a good 6 minutes standing in the circle picking up flags

6 PM

running warm up/down 16:00 [1] 3.32 km (4:49 / km)

orienteering - General 23:17 [3] 3.92 km (5:56 / km)

Corn maze isn't my strong suit. Screwed up the first 2 controls and then number 8.

7 PM

running warm up/down 7:00 [1] 1.48 km (4:44 / km)

orienteering - General 20:15 [2] 3.06 km (6:37 / km)

Corn maze in the dark. Pretty clean except for a few controls in the middle. Maybe we should do a warm-up corn maze next time?

Thursday Sep 27, 2018 #

9 AM

running warm up/down 15:02 [1] 3.12 km (4:49 / km)

10 AM

running tempo 30:20 [3] 7.86 km (3:52 / km) +51m 3:44 / km

running warm up/down 10:29 [2] 2.4 km (4:22 / km)

Strength 20:00 [2]

6 PM

running warm up/down 6:00 [1] 1.7 km (3:32 / km)

Ocassionally jogging around. I'll just log it as 6 minutes

orienteering - General 42:15 [2] 4.67 km (9:03 / km) +119m 8:01 / km

Contour training at Sanctuary park. On account to almost always going steep uphill, downhill, or picking my way through thorns I wasn't going terribly fast. Went well and stayed in a control mindset as it got darker

Wednesday Sep 26, 2018 #

12 PM

cycling 46:00 [1] 19.35 km (25.2 kph)

Tuesday Sep 25, 2018 #

11 AM

running 20:05 [1] 3.81 km (5:16 / km)

Strength 35:00 [2]

6 PM

running warm up/down 10:00 [1] 1.8 km (5:33 / km)

Short loop and then did some sprints. Just made up distance and time since didn't start watch to make sure I had enough battery to get the workout in

running intervals 24:00 [5] 4.47 km (5:22 / km)

3 kilometers at churchill park with 3-3.5 minutes rest. The first two were 3:09 and the next 3:05. Watch has the distance a little over a kilometer. So if going my watch, paces were 3:04, 3:02, 3:02. Did 3 full soccer fields (so 2) of sprinting diagonally across a soccer field and then recovering along the end.

I suppose it could have been a harder workout, but in the end I don't have too much to train to right now so as long as I do the occasional hard intervals I should be good.

C • training plan 2

7 PM

running 10:00 [1] 1.46 km (6:51 / km)

Monday Sep 24, 2018 #

10 AM

running long 1:38:00 [1] 18.15 km (5:24 / km) +335m 4:57 / km

I'll slowly build up to a proper long run since I don't think my knees will take to a 2 hour run. Right knee was hurting. I think that might be from falling yesterday since it's the knee cap and the pain is outside the knee, on top of noticing it yesterday after my ride

C • corn maze 3

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