Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 10, 2019:

activity	#	time	miles		km		+m
running	9	5:01:19	40.96	(7:21)	65.92	(4:34)	480
orienteering - General	3	2:30:00	13.83	(10:51)	22.25	(6:44)	484
spinning	1	1:00:00
Strength	3	1:00:00
Total	15	9:31:19	54.79		88.17		964

2:08

0:00

» now

Sunday Feb 10, 2019 #

11 AM

running warm up/down 25:00 [1] 4.34 km (5:46 / km) +20m 5:38 / km

Running over to Morgan Firestone and then some exercises.

orienteering - General 50:00 [4] 6.96 km (7:11 / km) +165m 6:25 / km

World champs course. No real mistakes just probably not the best conditions. A thin cover of icy snow over most of the forest, so side hilling was a bit of a mess where my yak tracks wouldn't dig in. The ground was nice and compact so fast on flat ground apart from a few times when jumping over logs my studs didn't grip in, and I ended up wiping out and smashing my shins or knee off other logs. Technically not too focused.

12 PM

running 4:00 [1] 0.72 km (5:33 / km)

running 8:00 [3] 1.72 km (4:39 / km)

5 strides with jogging back

running 9:49 [1] 1.93 km (5:05 / km) +9m 4:58 / km

easy run back

Saturday Feb 9, 2019 #

8 AM

orienteering - General 1:30:00 [2] 13.59 km (6:37 / km) +319m 5:56 / km

Friday Feb 8, 2019 #

10 AM

running 1:00:00 [2] 11.93 km (5:02 / km) +170m 4:42 / km

Easy run around Dundas. Had meant to run on the trails, but got 40m along the sheet of ice that was a trail and decided not today. Then decided to head over to Sydenham and do 5x2 mins running up ...however the sidewalk also had a nice sheet of ice over it.

I'll probably end up just doing some hill sprints later on my way back from the gym

C • ice 3

2 PM

running 20:00 [1] 4.1 km (4:53 / km)

Forgot that the rail trail would be covered in ice so took a less conventional route to the gym

3 PM

Strength 30:00 [2]

Deadlifts at 12x135, 12x155, 10x185, 10x185

4 PM

running 18:30 [1] 3.76 km (4:55 / km)

Run home, decided to avoid doing 20 minutes of hill sprints when I had 20 minutes until I had to walk to work.

Thursday Feb 7, 2019 #

6 PM

running 15:00 [2] 3.29 km (4:34 / km)

running 30:00 [3] 7.75 km (3:52 / km) +65m 3:43 / km

X-league had been canceled due to all the ice so I decided to go for a 30 minute tempoish run and meet at Sanctuary Park where some orienteering related activities were too happen. A few slower kilometers through Westdale as I navigated the icy streets

running 3:00 [1] 0.77 km (3:54 / km)

7 PM

orienteering - General 10:00 [1] 1.7 km (5:53 / km)

Micro-o, except I missed the meeting where Meghan said parts of the map had construction and the control locations had been changed. I just grapped a map someone else had drawn, and it took several minutes to finally understand that there were in fact other controls on the map as the old ones were not crossed out.

Wednesday Feb 6, 2019 #

8 PM

spinning 1:00:00 [1]

20 minutes on bike, 20 minutes on treadmill, and another 20 on the bike

10 PM

Strength 10:00 [2]

Once home from the gym and tookoff the sweaty shirt, did 7:30 minutes of plank, alternating every minute and 0:45 for the back. Then 1:15 of bicycle, 20 push ups, and a minute of crunches

Tuesday Feb 5, 2019 #

1 PM

Strength 20:00 [2]

Finished organizing all my maps from last year, but that cut into my strength time. Just 1 round runner 360, 2 minute wall sit, 1:15 of bicycle, and then 15 pistol squats on each leg

6 PM

running 1:01:30 [3] 15.1 km (4:04 / km) +126m 3:55 / km

No turbo so just a run with dan. Pace was a little slower in the middle so towards the end I abandoned Dan for a couple kilometers and turned around to meet up with him again. A few slow icy spots on the rail trail, but mostly nice

7 PM

running 7:00 [1] 1.4 km (5:00 / km)

Run home

Monday Feb 4, 2019 #

2 PM

running 39:30 [2] 9.11 km (4:20 / km) +90m 4:08 / km

Easy road run before rushing to work

« Earlier | Later »