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Training Log Archive: Danish Dynamite

In the 7 days ending Apr 28, 2019:

activity # timemileskm+m
  orienteering5 4:36:34 23.34(11:51) 37.56(7:22) 1453
  running14 4:16:41 29.04 46.74 683
  Strength1 50:00
  Total15 9:43:15 52.38 84.3 2136
averages - sleep:6.7

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Sunday Apr 28, 2019 #

10 AM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +85m 5:08 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering race 2:04:22 [3] 17.0 km (7:19 / km) +800m 5:55 / km
shoes: IceBug Acceleritas 4 RB9X

I was pretty disappointed with how the long went, even if I fared better than most. A good thing is that the dump mistakes from last year, where I would switch off and end up not knowing where I am in the middle of a leg seem to be gone.

There was a lot of sloppiness on the longer legs in the beginning and I would end up veering off my route and losing time quite frequently. I decided to go straight on the long leg (11-12) because it seemed even between the two routes and I'd been rather poor up until then, so I wanted to do something right. I decided to break up the leg into smaller check points which really gave me more precision throughout the leg and I'm happy how I executed it.

Now that it's a couple days after the race, I'm happier with it and how I managed to avoid any huge blow ups over a longer long, which is an improvement. Apart from the first control, I never didn't know where I generally was on the map. There was still a lot of time loss and room for improvement when it comes to precision on the longer legs.
12 PM

running warm up/down 4:00 [1] 0.5 km (8:00 / km) +6m 7:33 / km
shoes: IceBug Acceleritas 4 RB9X

Saturday Apr 27, 2019 #

9 AM

running warm up/down 20:00 [1] 2.85 km (7:01 / km) +65m 6:18 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering race 28:37 [4] 4.85 km (5:54 / km) +175m 5:00 / km
shoes: IceBug Acceleritas 4 RB9X

I’m happy with the run. I felt composed and relaxed running so that was good. A small 15-20s mistake on the first control when I stopped too high in the reantrant next to the control and couldn’t see the flag. Some other hesitations, but for the most part really clean. Main thing I can improve is running on rocky ground, because I was far too hesitant and slow.
10 AM

running warm up/down 4:00 [1] 0.75 km (5:20 / km) +5m 5:10 / km
shoes: IceBug Acceleritas 4 RB9X

3 PM

running warm up/down 18:00 [1] 3.06 km (5:53 / km)

running race 16:33 [4] 3.53 km (4:41 / km) +60m 4:19 / km

I must have lost almost 2 minutes over the course, getting trapped anywhere possible to ...and I guess I also mispunched.

Started off looking for the start for 15s and then messed up the first technical bit, so by the time I came into the few running legs I wasn’t too focused, and ended up mispunching on what probably should have been pretty straight forward. At the end of the day this race didn’t really matter, so oh well.
4 PM

running warm up/down 6:00 [1] 1.0 km (6:00 / km)

Friday Apr 26, 2019 #

Note
slept:5.75

4 PM

running warm up/down 11:00 [1] 1.97 km (5:35 / km) +7m 5:29 / km

orienteering 45:25 [3] 6.59 km (6:54 / km) +250m 5:48 / km

Fun relay race and managed to get away with no ticks. Made a mistake on the first control, when I ran past the first control, decided it wasn’t mine, kept running and eventually looked back to see everyone punching it.

Greg ended up having the same forking so I had caught back up by the 7th control (big loop, big butterfly loop first) and for the most part was right behind him. I did a good job doing my own orienteering, taking my own routes (or micro routechoices), and taking time leaving controls to have a plan.

Greg and Will both missed the start on the arena passage so I had a lead going into the next control but messed that up again so we were all together again. Then going into 20, Greg and Will both messed up so I got a small gap for the last 4 legs. After some uncertainty going into 22 I saw Greg close behind, so I pushed hard on the last leg and finish to keep the lead.

My major weakness in relays is the first control, where I seem to get carried away running or get too absorbed in the competition, and almost want to force a result if that makes sense, instead of staying controlled
5 PM

running warm up/down 5:00 [1] 0.88 km (5:41 / km)

Thursday Apr 25, 2019 #

Note
slept:7.75

7 PM

orienteering 50:00 [2] 6.07 km (8:14 / km) +157m 7:18 / km

A fun course at whatever map is near CUMIS. Nice fairly open forest so no trails on the map.

Tried to see the full leg and then make sure to have a full plan leaving every control. Part way through I started trying to be cleaner on my bearings.

Wednesday Apr 24, 2019 #

Note
slept:7.5

4 PM

running warm up/down 23:00 [1] 3.58 km (6:25 / km) +172m 5:11 / km

Run up the escarpment so one of my steeper warm-ups. 18:30 running and the rest is some exercises and strides to loosen up the legs
5 PM

running tempo 37:00 [3] 10.0 km (3:42 / km) +79m 3:34 / km

Tempo on the rolling roads above the escarpment + about 3km through Christies. Entering Chrisites the trail I took was quite muddy and then probably pushed a little harder then necessary up the hills along crooks hollow and harvest road. Overall a little harder then I meant to run and probably a little harder then z3 but not quite z4

running warm up/down 17:15 [1] 3.19 km (5:24 / km) +38m 5:06 / km

Tuesday Apr 23, 2019 #

Note
slept:6.25

9 PM

running 18:44 [1] 3.53 km (5:18 / km) +39m 5:02 / km

To the gym

Strength 50:00 [2]

10 PM

running 17:42 [1] 3.39 km (5:13 / km) +57m 4:49 / km

Back home

Monday Apr 22, 2019 #

Note
slept:6.0

8 PM

running warm up/down 14:00 [1] +15m

Started work at 7 and didn’t have time until now to run

orienteering 28:10 [1] 3.05 km (9:14 / km) +71m 8:16 / km

Corridor exercise Meghan had made for the training camp I didn’t run.
Went pretty terribly. I struggled to read the map and then struggled to pick the right spur I was looking for in the dark. It didn’t help I gotten up at 5:45 this morning and by this time I wasn’t too focused
9 PM

running 5:06 [4] 1.14 km (4:28 / km) +55m 3:36 / km

Bailed on the training and just ran up Martin road. Accelerated throughout and unintentionally took Reid coolsaet’s record on Strava
(Edit) ....nevermind, I just took the longer one with the flat section in front on it

running 5:00 [1] 0.91 km (5:30 / km)

run over to the ancaster track from the top of martin hill

running intervals 10:32 [5] 2.23 km (4:43 / km)

Ended up doing 4 400m around the pebbly dirt track using a headlamp to light the way. Gave myself 1:30 rest on the first 2 doing them in 65 and 66 seconds, but slowed down on the third (1:09) so I gave myself 2:15 rest to run something more reasonable and get back up to 1:06.

Not as fast as I'd like, but I guess in the dark, on my own, and I felt like I kept tripping over my feet so oh well.

running warm up/down 8:49 [1] 1.73 km (5:06 / km)

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