Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jun 23, 2019:

activity	#	time	miles		km		+m
orienteering - General	9	7:25:32	37.3	(11:57)	60.03	(7:25)	993
running	12	3:26:43	23.8	(8:41)	38.3	(5:24)	52
Strength	1	15:00
Total	17	11:07:15	61.1		98.33		1045

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Sunday Jun 23, 2019 #

12 PM

running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: IceBug Acceleritas 4 RB9X

orienteering - General 37:58 [4] 4.84 km (7:51 / km)

Mock middle

1 PM

running warm up/down 3:00 [1] 0.45 km (6:40 / km)
shoes: IceBug Acceleritas 4 RB9X

Cool-down/picking up my bag from it's hiding spot

2 PM

orienteering - General 56:00 [2] 6.69 km (8:22 / km) +108m 7:45 / km

Saturday Jun 22, 2019 #

8 PM

running warm up/down 7:30 [1] 1.47 km (5:06 / km)
shoes: IceBug Acceleritas 4 RB9X

Got locked outside for 3 hours right before I meant to go training so ended up just running on the map near the Salmenkyla's house after I made dinner.

orienteering - General 1:00:00 [2] 9.07 km (6:37 / km)
shoes: IceBug Acceleritas 4 RB9X

No trails on the map so more interesting. Some long legs going through urban housing going into bare rock, forested, hill sections where there was control picking. Just focusing on visualizing the the control, having an exit and taking it slow through the control picking so I can flow through into the long leg, where I'd get my legs moving faster.

9 PM

running 6:20 [1] 1.28 km (4:57 / km)
shoes: IceBug Acceleritas 4 RB9X

Friday Jun 21, 2019 #

12 AM

Strength 15:00 [2]

12 PM

running warm up/down 35:00 [1] 6.0 km (5:50 / km)
shoes: Saucony Kinvara 10

5k run to the start plus some exercises and strides. Feeling very dead just getting to the start, so some exercises and strides to attempt at loosening everything up. Wearing black was also a bad choice.

orienteering - General 15:47 [4] 3.86 km (4:05 / km) +50m 3:50 / km
shoes: Saucony Kinvara 10

An old sprint map. Only mistake really being losing 20s running past the road to the last control that was now under construction and all but blocked off for a small walkway.

1 PM

running 3:00 [1] 0.54 km (5:33 / km)
shoes: Saucony Kinvara 10

Easy jog after a 3 minute break after the sprint

running intervals 12:08 [5] 3.06 km (3:58 / km)
shoes: Saucony Kinvara 10

6x 1min on/off

running warm up/down 10:00 [1] 1.82 km (5:30 / km)
shoes: Saucony Kinvara 10

6 PM

running 5:30 [1] 1.0 km (5:30 / km)
shoes: IceBug Acceleritas 4 RB9X

orienteering - General 34:27 [1] 4.21 km (8:11 / km)
shoes: IceBug Acceleritas 4 RB9X

Relaxed jog around an orienteering map close by. A lot of trails so just trying to be really aggressive and just go straight through everything even if there was a faster trail option. Goal was to picture the control coming into every control.

It turns out all the thin black lines were rocky trenches running through the map, so that was kind of cool.

7 PM

running 6:00 [1] 1.14 km (5:16 / km)
shoes: IceBug Acceleritas 4 RB9X

Thursday Jun 20, 2019 #

4 PM

orienteering - General 1:22:00 [2] 10.39 km (7:54 / km) +211m 7:10 / km
shoes: IceBug Acceleritas 4 RB9X

Orienteering training with a focus on long legs

https://imgur.com/pIsm1NG

Wednesday Jun 19, 2019 #

12 PM

running warm up/down 30:00 [1] 4.84 km (6:12 / km)
shoes: Saucony Kinvara 10

running 40:00 [5] 8.37 km (4:47 / km)
shoes: Saucony Kinvara 10

1 PM

running warm up/down 5:45 [1] 1.22 km (4:43 / km)
shoes: Saucony Kinvara 10

5 PM

orienteering - General 59:39 [2] 7.48 km (7:58 / km) +204m 7:01 / km
shoes: IceBug Acceleritas 4 RB9X

Tuesday Jun 18, 2019 #

12 PM

running warm up/down 18:00 [1] 3.0 km (6:00 / km) +22m 5:47 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering - General 47:41 [4] 6.52 km (7:19 / km) +270m 6:04 / km
shoes: IceBug Acceleritas 4 RB9X

1 PM

running warm up/down 4:30 [1] 0.61 km (7:23 / km) +30m 5:55 / km
shoes: IceBug Acceleritas 4 RB9X

Monday Jun 17, 2019 #

5 PM

orienteering - General 52:00 [2] 6.97 km (7:28 / km) +150m 6:44 / km
shoes: IceBug Acceleritas 4 RB9X

https://imgur.com/N0j7gm7

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