Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Nov 25, 2018:

activity	#	time	miles		km		+m
running	11	5:47:14	41.54	(8:21)	66.86	(5:12)	883
orienteering - General	5	4:41:09	21.46	(13:06)	34.54	(8:08)	654
Strength	3	1:03:45
spinning	1	31:00
cycling	2	30:00
Total	16	12:33:08	63.01		101.4		1537

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Sunday Nov 25, 2018 #

10 AM

running warm up/down 6:30 [2] 1.1 km (5:55 / km) +72m 4:27 / km

orienteering - General 1:57:46 [2] 11.76 km (10:01 / km) +323m 8:48 / km

Long course by Robbie. I underestimated the slowness of snow so it took longer then I thought. Made a mistake on the first control, where I had stopped to early and confused some hills or I wasn't completely into the map yet, but other then that clean. Goals were to stay focused throughout, have a route picked out for each leg before I leave, and also always have a plan.

12 PM

running warm up/down 6:00 [1] 1.0 km (6:00 / km) +20m 5:27 / km

Saturday Nov 24, 2018 #

12 PM

orienteering - General 1:10:00 [2] 7.2 km (9:43 / km) +178m 8:39 / km

Line-o in the snow. Didn't start my watch so added a few hundred meters and just took a minute off Robbie's time

3 PM

running warm up/down 6:00 [1] 1.23 km (4:53 / km)

orienteering - General 16:05 [3] 3.64 km (4:25 / km)

4 PM

running warm up/down 5:00 [1] 0.85 km (5:53 / km)

orienteering - General 21:28 [3] 3.59 km (5:59 / km)

Friday Nov 23, 2018 #

11 AM

running warm up/down 28:00 [1] 4.36 km (6:25 / km) +20m 6:17 / km

running intervals 52:26 [3] 12.56 km (4:10 / km) +81m 4:03 / km

Just did two laps of the driving so between 6:04 and 6:10 long and 1.71km, with about a 1:20 rest. Started off a bit faster, around a 3:33 pace but the last few I was feeling my legs so dropped off to around a 3:36-37 pace.

12 PM

running warm up/down 11:53 [1] 2.35 km (5:03 / km) +35m 4:42 / km

Cool down with 3 strides in there as I ran home

Thursday Nov 22, 2018 #

1 PM

Strength 45:00 [2]

7 PM

running warm up/down 10:07 [1] 1.9 km (5:19 / km) +30m 4:56 / km

orienteering - General 34:50 [2] 5.46 km (6:23 / km) +100m 5:51 / km

Line-o that I screwed up on in a part. On a golf course which should be easy, but when you can't distinguish between lone trees and "forested" sections between holes it makes it more difficult

orienteering - General 21:00 [2] 2.89 km (7:16 / km) +53m 6:39 / km

Did a compass course where sections of the map had been whited out. I was picking up controls though so some of the time is me trying to untie control flags, in the cold with gloves on.

Wednesday Nov 21, 2018 #

running long 2:00:00 [2] 21.51 km (5:35 / km) +454m 5:03 / km

Long run around the valley. Breathing a bit heavier then normal so possibly a a bit of a cold

Tuesday Nov 20, 2018 #

10 AM

running 40:11 [1] 8.02 km (5:01 / km) +85m 4:45 / km

Easy morning run

11 AM

Strength 13:45 [2]

Runner 360, just one round before I had to go

6 PM

cycling 15:00 [1]

running warm up/down 10:00 [1] 1.62 km (6:10 / km) +5m 6:05 / km

running intervals 35:00 [4] 7.48 km (4:41 / km) +66m 4:29 / km

7 figure 8 loops starting every 5 minutes. Started at 3:24, went down to 3:18, and then kept it around 3:21-3:22 for the later intervals. Forgot a headlamp so was hoping for a bit of snow at princess point, but that was not the case. Managed to not stumble once running on the trails in the dark

7 PM

running warm up/down 8:29 [1] 1.41 km (6:01 / km) +15m 5:43 / km

running 7:38 [1] 1.47 km (5:12 / km)

cycling warm up/down 15:00 [1]

Monday Nov 19, 2018 #

6 PM

spinning 31:00 [1]

Boring as hell o half an hour will do it

C • rally 11

10 PM

Strength 5:00 [1]

Physio exercises before bed

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