Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Apr 7, 2019:

activity	#	time	miles		km		+m
running	14	6:11:52	43.29	(8:35)	69.67	(5:20)	1104
orienteering - General	8	4:43:07	24.13	(11:44)	38.84	(7:17)	435
Strength	1	30:00
spinning	1	15:00
Total	18	11:39:59	67.42		108.51		1539

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Sunday Apr 7, 2019 #

10 AM

orienteering - General 57:40 [2] 6.08 km (9:29 / km) +156m 8:24 / km

1 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)

orienteering - General 20:55 [4] 5.56 km (3:46 / km) +15m 3:43 / km

running warm up/down 8:00 [1] 1.47 km (5:27 / km) +5m 5:21 / km

Saturday Apr 6, 2019 #

10 AM

running warm up/down 12:00 [1] 2.0 km (6:00 / km)

orienteering - General 48:00 [3] 5.47 km (8:47 / km) +48m 8:24 / km

Mock middle at Hilton Falls. Started off strong with a 9 minute mistake at the first control. I didn't have a good picture of the leg, my bearing was off and I was just trying to push through the forest. Once I relocated, I was naturally a little out of it and screwed up finding my way to number 1 again.

After that was clean up until number 11. My orienteering was choppy, off on a couple bearings and had to correct, but nothing huge. I couldn't make sense of the contours to 11 so jut opted for a bearing. I stopped early and spent a couple minutes looking for where I was. Then on 12, I was starting to to lose focus and spent over a minute circling a group of rock when the control was on a cliff nearby.

Last few controls weren't as hard and I ran cleanly. Need to work on starting focused and ready to orienteer since a lot of my mistakes happen in the first few controls. Also need to think a little more when orienteering about how I am going to run legs with no clear contours to use or rely mainly on bearings

11 AM

orienteering - General 37:37 [2] 3.84 km (9:48 / km) +25m 9:29 / km

1 PM

running 8:30 [1] 1.4 km (6:04 / km)

orienteering - General 38:43 [2] 4.2 km (9:13 / km)

4 PM

running warm up/down 7:00 [1] 1.2 km (5:50 / km)

orienteering - General 16:53 [4] 2.73 km (6:11 / km) +43m 5:44 / km

5 PM

running 8:30 [1] 1.35 km (6:18 / km) +20m 5:52 / km

Friday Apr 5, 2019 #

12 PM

spinning 15:00 [1]

1 PM

Strength 30:00 [2]

6 PM

running warm up/down 25:00 [1] 4.5 km (5:33 / km)

7 PM

orienteering - General 18:19 [4] 4.64 km (3:57 / km)

Sprint at mohawk. Made a few mistakes, started out by guessing 180 degrees the wrong direction to run in when flipping over my map. Then on my way to number two I must have lost 30s attempting to jump the fence and navigate the muddy forest in my running shoes. After that, I guessed there would be a way through a building in an unmapped section of the map ...but it turned out to be a dead end. Finally, I picked the wrong side of a wall, so I should have checked my control descriptions there.

Goals had been to think about thinking what I am looking for or going to use to navigate (because in sprints I tend to just pick my route and run), and also to focus on being precise in micro route choices.

running warm up/down 8:58 [1] 1.62 km (5:32 / km)

picking up some pin flags and also a cool-down

Thursday Apr 4, 2019 #

3 PM

running 1:35:51 [2] 17.3 km (5:32 / km) +393m 4:59 / km

Meant to do a 2hr ride but by the time I got around to going out Noah had taken the mountain bike so just did a light run.
Feeling my calfs 40 minutes in but was already almost at k2 so had to run up before I ran back.

7 PM

running warm up/down 5:30 [1] 1.0 km (5:30 / km)

orienteering - General 45:00 [2] 6.32 km (7:07 / km) +148m 6:22 / km

Wednesday Apr 3, 2019 #

9 AM

running 25:00 [1] 4.0 km (6:15 / km) +85m 5:39 / km

10 AM

running 34:00 [4] 7.58 km (4:29 / km) +109m 4:11 / km

Was planning on doing 7 or 8 of my sanctuary park loop, but I decided after getting a little under 1:30 rest the first one, I might need more. So I switched to 6 with 2 mins rest, and just make sure I pushed the hard through the mud and wind, and accelerated out of the sharp turns.

running warm up/down 12:50 [1] 2.46 km (5:13 / km) +60m 4:39 / km

Tuesday Apr 2, 2019 #

10 AM

running 41:00 [2] 7.82 km (5:15 / km) +150m 4:47 / km

Decided to run up to the peak for my easy jog after the flatness of Denmark. The trail on top of the peak was complete mud

3 PM

running 58:00 [2] 11.95 km (4:51 / km) +249m 4:24 / km

The road bikes had flat tires so I just went for a run. Run around the muddy Dundas valley. I picked up the intensity as it went along and pushed it up some of the hills as well. Left calf felt good running, just sore now

Monday Apr 1, 2019 #

5 PM

running 16:43 [1] 3.02 km (5:32 / km) +33m 5:15 / km

Stretching the legs after getting home.

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