Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 20, 2019:

activity	#	time	miles		km		+m
running	6	5:10:16	38.61	(8:02)	62.13	(5:00)	709
spinning	5	2:53:00
orienteering - General	2	2:14:00	12.22	(10:58)	19.66	(6:49)	221
Strength	1	35:00
Running Technique	1	15:00
Total	12	11:07:16	50.82		81.79		930

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Sunday Oct 20, 2019 #

11 AM

running 16:00 [1] 3.28 km (4:53 / km) +20m 4:44 / km
shoes: Saucony Kinvara 10

Running Technique 15:00 [1]
shoes: Saucony Kinvara 10

Various dynamic exercises and then threw in a couple strides at the end

running 30:00 [3] 7.54 km (3:59 / km) +68m 3:48 / km
shoes: Saucony Kinvara 10

Just a chill 30 minute tempo. Have a bit of a cold so keeping it relaxed.

running 5:30 [2] 1.24 km (4:26 / km)
shoes: Saucony Kinvara 10

5 PM

running 14:45 [1] 2.74 km (5:23 / km) +30m 5:06 / km
shoes: Icebug Acceleritas 7

orienteering - General 59:00 [2] 8.4 km (7:01 / km) +85m 6:41 / km
shoes: Icebug Acceleritas 7

Warm-up course and then corridor. Some of the forest had gotten quite green, so left the corridor in those sections and had to recover somewhere further ahead

course - https://imgur.com/gallery/Q4pUp2h
corridor - https://imgur.com/gallery/vBXTsrQ

running 4:01 [1] 0.81 km (4:58 / km)
shoes: Icebug Acceleritas 7

Saturday Oct 19, 2019 #

11 AM

running 1:56:00 [2] 23.01 km (5:02 / km) +247m 4:47 / km
shoes: Saucony Kinvara 10

Pretty rough, feeling last night. Didn’t mean to run this long, so knee getting sore by the end

Friday Oct 18, 2019 #

3 PM

spinning 35:00 [1]

25 easy before, 10 after.

Giving the knees rest today, feeling good, but feeling a little achyness this morning. One more day of running in a row might be pushing my luck.

4 PM

spinning intervals 30:00 [4]

10x1 min all out with 2 minutes rest. Legs more burning over max heart rate. Nice and sweaty, washing the floors at the gym.

Thursday Oct 17, 2019 #

12 PM

spinning 30:00 [1]
shoes: Saucony Kinvara 10

Halfway in, threw in 30s harder efforts every 3 minutes to keep things interesting

6 PM

running warm up/down 10:00 [1] 1.95 km (5:08 / km)
shoes: Icebug Acceleritas 7

orienteering - General 1:15:00 [2] 11.26 km (6:40 / km) +136m 6:17 / km
shoes: Icebug Acceleritas 7

Vinternat #3 ...a complete shit show on my part

All around everything went pretty terribly, last week my headlamp felt fine, even if its significantly shittier then everyone elses, but this week I'm not sure what was wrong. I couldn't balance between watching my footing, looking where I'm going, and reading the map. Maybe the terrain was rockier/greener this week? This weeks course was also Smalandskvalven when it was held here in 1999, so some controls were in some nasty places that haven't aged well.

Mistakes on the first few controls and a massive one on 3, so lost everyone early on. Then after two mistakes to 6 and 7, I wasn't really enjoying myself anymore and done orienteering. 8 and 9 were both in the middle of green, so I bailed pretty early when I couldn't immediately find them. I couldn't really be bothered to fight threw green in the dark, taking a bearing off no clear feature. Pretty done, so just stumbling through the rest of the course.

https://imgur.com/gallery/c0TL7xR

C • Smålandskavlen 1999 2

Wednesday Oct 16, 2019 #

8 AM

spinning 48:00 [1]
shoes: Saucony Kinvara 10

Alternating between lower/higher resistance every 5 minutes

4 PM

running 1:01:30 [2] 12.23 km (5:02 / km) +197m 4:39 / km
shoes: Icebug Acceleritas 7

Easy jog over to the forest/trail loop, where I did 2 loops and headed back home.

Tuesday Oct 15, 2019 #

8 AM

spinning 30:00 [1]

9 AM

Strength 35:00 [1]

Had to cut a bit short

6 PM

running warm up/down 12:30 [1] 1.9 km (6:35 / km) +30m 6:06 / km
shoes: Saucony Kinvara 10

running hills 30:00 [5] 5.73 km (5:14 / km) +100m 4:49 / km
shoes: Saucony Kinvara 10

5x (1:15-20 hill effort, jog down the back side, ~30s hill sprint, down the main side, 45s of strength exercise, 1 min recovery)

running warm up/down 10:00 [1] 1.7 km (5:53 / km) +17m 5:36 / km
shoes: Saucony Kinvara 10

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