Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jun 30, 2019:

activity	#	time	miles		km		+m
running	10	5:25:07	42.5	(7:39)	68.39	(4:45)	176
orienteering - General	1	1:44:00	7.51	(13:51)	12.08	(8:37)	400
Strength	2	30:00
Total	12	7:39:07	50.0		80.47		576

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Sunday Jun 30, 2019 #

7 AM

running 32:00 [1] 6.14 km (5:13 / km) +14m 5:09 / km

Easy morning run before my train ride to Silkeborg

running 5:00 [3] 0.98 km (5:06 / km) +2m 5:03 / km

5 100m strides

Saturday Jun 29, 2019 #

11 AM

running 44:15 [2] 9.34 km (4:44 / km) +16m 4:42 / km
shoes: Saucony Kinvara 10

Friday Jun 28, 2019 #

10 AM

running warm up/down 15:00 [1] 3.19 km (4:42 / km) +3m 4:41 / km
shoes: Saucony Kinvara 10

running tempo 26:00 [4] 7.3 km (3:34 / km) +7m 3:33 / km
shoes: Saucony Kinvara 10

25 minute tempo, first 15 at a more comfortable pace (3:36min/km), gave myself a minute off as I was getting bit of a stitch, and then pushed on at a harder pace (3:25min/km).

running 5:00 [1] 0.85 km (5:53 / km)
shoes: Saucony Kinvara 10

5 minutes easy

11 AM

running intervals 12:30 [5] 2.21 km (5:39 / km) +2m 5:38 / km
shoes: Saucony Kinvara 10

5x30s with 2 mins rest

running warm up/down 11:00 [1] 2.2 km (5:00 / km) +2m 4:59 / km
shoes: Saucony Kinvara 10

Thursday Jun 27, 2019 #

10 AM

running 46:30 [2] 10.15 km (4:35 / km) +22m 4:32 / km

Along the beach

4 PM

Strength 20:00 [2]

Wednesday Jun 26, 2019 #

9 AM

running warm up/down 25:00 [1] 4.5 km (5:33 / km) +15m 5:28 / km
shoes: Saucony Kinvara 10

running intervals 34:00 [5] 8.19 km (4:09 / km) +30m 4:05 / km
shoes: Saucony Kinvara 10

8x2 mins with 2:15 rest. I decided to run on a small field thing, probably 700x100m next to the beach with some sandy paths. Getting warm out, so gave myself 30s to find a tree and stand in the shade before continuing on with jogging during the rest

10 AM

running warm up/down 8:00 [1] 1.51 km (5:18 / km) +4m 5:14 / km
shoes: Saucony Kinvara 10

Tuesday Jun 25, 2019 #

12 PM

running 30:47 [1] 5.95 km (5:10 / km) +9m 5:08 / km
shoes: Saucony Kinvara 10

Easy run along the beach

1 PM

running 7:30 [3] 1.62 km (4:38 / km)

5 strides

11 PM

Strength 10:00 [1]

Little bit of core and calf raises

Monday Jun 24, 2019 #

9 AM

running 16:20 [2] 3.12 km (5:14 / km) +50m 4:51 / km
shoes: Saucony Kinvara 10

Running from the bus to the edge of the map

running 6:15 [1] 1.14 km (5:29 / km)
shoes: IceBug Acceleritas 4 RB9X

Changed, continued on to the start and stached my bag

orienteering - General 1:44:00 [2] 12.08 km (8:37 / km) +400m 7:23 / km
shoes: IceBug Acceleritas 4 RB9X

4 orienteering intervals on a contour only map, with a short jog in between. I had meant to take the first two more relaxed and run the last two hard. However, by the end I was pretty mentally tired and was messing up attacking the controls so I don’t feel like I got much of a constant effort in.

A few controls with missing tape so I ended up waiting a couple minutes, making sure it was in fact the correct spot. Looking at my gps afterwards, it does look like I was doing a better job than I had thought (up until attacking the control, where I was completely useless.

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