Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Sep 22, 2019:

activity	#	time	miles		km		+m
running	10	4:37:41	33.39	(8:19)	53.73	(5:10)	562
orienteering - General	3	2:27:48	13.58	(10:53)	21.86	(6:46)	638
Strength	1	20:00
Total	12	7:25:29	46.97		75.59		1200

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Sunday Sep 22, 2019 #

9 AM

running warm up/down 12:00 [1] 1.62 km (7:24 / km) +25m 6:53 / km
shoes: Icebug Acceleritas 7

orienteering - General race 1:10:30 [4] 11.22 km (6:17 / km) +335m 5:28 / km
shoes: Icebug Acceleritas 7

SM Relay.

Absolutely idiotic mistake on the first control. Lost at least 10 minutes, so safe to say I was on my own from there. Quite happy with my orienteering towards the end ...just that mistake was so bad

10 AM

running warm up/down 3:40 [1] 0.57 km (6:26 / km) +10m 5:55 / km
shoes: Icebug Acceleritas 7

Saturday Sep 21, 2019 #

11 AM

running warm up/down 25:00 [1] 4.0 km (6:15 / km) +60m 5:49 / km
shoes: Icebug Acceleritas 7

12 PM

orienteering - General race 45:35 [3] 6.07 km (7:31 / km) +163m 6:37 / km
shoes: Icebug Acceleritas 7

1 PM

running warm up/down 6:25 [1] 1.09 km (5:53 / km) +20m 5:24 / km
shoes: Icebug Acceleritas 7

Friday Sep 20, 2019 #

1 PM

running warm up/down 15:00 [1] 3.09 km (4:51 / km) +85m 4:16 / km
shoes: Icebug Acceleritas 7

orienteering - General race 31:43 [3] 4.57 km (6:56 / km) +140m 6:01 / km
shoes: Icebug Acceleritas 7

2 PM

running warm up/down 6:40 [1] 1.2 km (5:33 / km) +20m 5:08 / km

Thursday Sep 19, 2019 #

10 AM

running 41:45 [2] 8.25 km (5:04 / km) +92m 4:48 / km
shoes: Salomon Speedcross 4

Jog after class. At 35 mins, threw in 5 20s accelerations every min.

C • nice run in the qualifier DD! 2

Wednesday Sep 18, 2019 #

5 PM

running long 1:45:00 [2] 20.2 km (5:12 / km) +250m 4:54 / km
shoes: Salomon Speedcross 4

Keeping it relaxed. A bit of forest running in there as well. Stopped 15 minutes in to stretch out my legs a little since knees a bit sore, so also need to start up the strength again

9 PM

Strength 20:00 [1]

Tuesday Sep 17, 2019 #

8 AM

running warm up/down 25:00 [1] 4.63 km (5:24 / km)
shoes: Saucony Kinvara 10

Learned there was a trail race tonight instead of intervals. Didn’t really feel like running a race, so decided to run intervals in the morning.

running intervals 29:41 [5] 7.6 km (3:54 / km)
shoes: Saucony Kinvara 10

Cycled over to a track, but turns out it’s a bit shorter then 400m. Had planned to do 8x1km, but they had marked out the start and finish for 400m so ended up doing 15x400m w/ 45s rest.
Kept all the intervals around 72-74s. Towards the slower side on the later intervals though.

9 AM

running warm up/down 7:30 [1] 1.48 km (5:04 / km)
shoes: Saucony Kinvara 10

Monday Sep 16, 2019 #

Note
(rest day)

Planned on doing strength, but foot still tender to walk around so just decided to relax today. Went for a half hour spin to keep the legs loose.

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