Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jan 26, 2020:

activity	#	time	miles		km		+m
running	15	5:06:58	36.21	(8:29)	58.27	(5:16)	501
orienteering - General	5	4:59:08	27.71	(10:48)	44.6	(6:42)	493
spinning	3	2:30:00
Strength	4	1:50:00
Total	21	14:26:06	63.92		102.87		994

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Sunday Jan 26, 2020 #

11 AM

running 26:00 [2] 5.34 km (4:52 / km) +50m 4:39 / km
shoes: Icebug Acceleritas 7

12 PM

orienteering - General 1:18:30 [2] 11.33 km (6:56 / km) +133m 6:33 / km
shoes: Icebug Acceleritas 7

1 PM

running 23:11 [2] 4.84 km (4:47 / km) +25m 4:40 / km
shoes: Icebug Acceleritas 7

9 PM

Strength 35:00 [2]

10 minute core and light exercise warm-up, light 15 reps deadlifts, then calf raises with overhead dumbbell press. Finished off with some lunges, severely limited by how much weight I could lift over my head into my shoulders

Saturday Jan 25, 2020 #

9 AM

running warm up/down 5:00 [1] 0.88 km (5:41 / km)
shoes: Icebug Acceleritas 7

orienteering - General 1:00:00 [2] 8.6 km (6:59 / km) +98m 6:36 / km
shoes: Icebug Acceleritas 7

Disappointing finish to the training

2 PM

running warm up/down 10:00 [1] 1.72 km (5:49 / km) +20m 5:30 / km
shoes: Nvii Forest 1

orienteering - General intervals 45:00 [5] 7.52 km (5:59 / km) +21m 5:54 / km
shoes: Nvii Forest 1

6x1 km intervals with somewhere between 2 mins and 2:45 rest on each. Starting 5s intervals with last finished starting first. Not doing the most orienteering myself, but high speed getting pulled my Erik Andersson and Gustav.

Need to work on throwing myself through rough spots in terrain, especially green.

https://imgur.com/gallery/jCZuRlq

3 PM

running warm up/down 5:25 [1] 0.97 km (5:35 / km)
shoes: Nvii Forest 1

Friday Jan 24, 2020 #

10 AM

running 31:00 [1] 5.39 km (5:45 / km) +61m 5:27 / km
shoes: Brooks Ghost 12

11 AM

running 3:00 [2] 0.6 km (5:00 / km)
shoes: Brooks Ghost 12

Three strides in an attempt to shake the legs out a little

3 PM

spinning 1:00:00 [2]

15 easy spin, 8x4 mins with 1 min easy spinning

7 PM

Strength 25:00 [1]

Easy strength at home

Thursday Jan 23, 2020 #

12 PM

spinning 1:00:00 [2]

15 easy spinning, 40 mins of 2 at higher resistance, 2 spinning, then 5 easy

6 PM

running 25:45 [2] 4.75 km (5:25 / km) +42m 5:11 / km
shoes: Brooks Ghost 12

15 to the race and 10 home

running warm up/down 2:00 [1] 0.38 km (5:16 / km) +9m 4:42 / km
shoes: Nvii Forest 1

To start

orienteering - General 1:13:08 [3] 10.43 km (7:01 / km) +162m 6:30 / km
shoes: Nvii Forest 1

Screwed around massively, disappointing orienteering. Thought I was last one back for sure when the finish was almost empty, turns out 2nd back so I guess at least I wasn't the only one who had a nightmare.

Tired now, will look more at it in the morning

Wednesday Jan 22, 2020 #

8 AM

running 37:00 [2] 6.84 km (5:25 / km) +81m 5:06 / km
shoes: Saucony Kinvara 10

9 AM

orienteering - General 42:30 [3] 6.72 km (6:19 / km) +79m 5:58 / km
shoes: Saucony Kinvara 10

Opted for running shoes since felt more comfortable. Questionable choice to orienteer in them, but at least felt nicer running on roads and paths getting there.

Just took the course, at an easy, quicker speed.

running 18:54 [2] 3.76 km (5:02 / km) +26m 4:52 / km
shoes: Saucony Kinvara 10

7 PM

running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Brooks Ghost 12

Splits on watch are a mess so just going to make up sometime that feels right

running intervals 5:00 [5] 1.0 km (5:00 / km)

Parter 5x200m, so rest while parter runs. Handing off to Patrick so all somewhere around 31-33s. Not sure, pretty terrible at stopping my watch on time. Legs a little sluggish, but focus for this and the last week were getting my volume up again.

Strength 10:00 [2]

running intervals 15:00 [5] 3.0 km (5:00 / km)
shoes: Brooks Ghost 12

5x 400m starting every 3:30, where speeding up on the 200m and 300m mark.

Speeding up throughout, first about 67s and last 63 or 64s.

Tuesday Jan 21, 2020 #

11 AM

running 10:13 [1] 1.9 km (5:23 / km)
shoes: Brooks Ghost 12

12 PM

Strength 40:00 [2]

4 sets of 10x70kg squats in there. Some lunges in there later, but pretty limited to whatever I could lift on a barbell, over my head, onto my back.

running 6:30 [1] 1.29 km (5:02 / km)
shoes: Brooks Ghost 12

6 PM

running warm up/down 5:00 [1] 0.73 km (6:51 / km) +30m 5:41 / km
shoes: Saucony Kinvara 10

Running late so short warm-up, but biking there became the warm-up

running intervals 47:00 [3] 9.32 km (5:03 / km) +152m 4:40 / km
shoes: Saucony Kinvara 10

3x reflexbana. I had originally planned on taking them easier, however Patrick went off fast, so stuck with him for a minute, than all the cake I had eaten from an hour earlier caught with me, so opted back to the original plan

7 PM

running warm up/down 6:00 [1] 1.06 km (5:40 / km) +5m 5:32 / km
shoes: Saucony Kinvara 10

Monday Jan 20, 2020 #

7 PM

spinning 30:00 [1]
(rest day)

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