Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending May 10, 2020:

activity	#	time	miles		km		+m
running	13	8:34:08	66.28	(7:45)	106.67	(4:49)	1182
orienteering - General	2	1:35:15	8.55	(11:08)	13.76	(6:55)	470
spinning	2	1:33:00
Strength	3	50:00
Total	19	12:32:23	74.83		120.43		1652

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Sunday May 10, 2020 #

11 AM

orienteering - General long 28:15 [2] 3.86 km (7:19 / km) +135m 6:14 / km

A quite easy line-o from ARX I found laying around the house. Running without a compass since didn’t feel like caring the whole way, and well I suppose to make a little more interesting.

Left line a little to avoid very muddy/marshy sections and thorn patches.

running long 1:46:15 [2] 21.07 km (5:03 / km) +224m 4:47 / km

About 13 minutes over to start and then rest after. Flatter run, mostly just on big paths or along roads

Saturday May 9, 2020 #

11 AM

running 15:00 [2] 2.81 km (5:20 / km) +10m 5:15 / km
shoes: Salming Elements

Run over to morgan firestone + a couple minutes of stretching before intervals

running intervals 30:00 [4] 7.32 km (4:06 / km) +65m 3:55 / km
shoes: Salming Elements

Just keeping to 5x 5 min w/ 1 min rest, as running hills in afternoon.

Switching up the shoes so not running in one pair all weekend. Actually, probably nice to be wearing a grippier pair, with slick grass from the melted morning snow.

A nice combination of wind and hail/snow on the first 2 and then last interval. I suppose better then being 2 degrees and rain though.

12 PM

running 10:06 [2] 2.0 km (5:03 / km) +4m 5:00 / km
shoes: Salming Elements

4 PM

running 19:00 [2] 3.82 km (4:58 / km) +17m 4:52 / km

Run over + a little bit of stretching and a few accelerations to loosen up the legs

running hills 25:00 [5] 5.26 km (4:45 / km) +225m 3:55 / km

5x Martin Hill with 3 minutes rest. Went a bit hard at the beginning and had to slow down for the rest. 2:18, 2:29, 2:29, 2:28, 2:27.

Pretty tired at the end, gave myself 45s to lay down in the grass post euroflop

C • euro flop 3

5 PM

running 14:30 [2] 2.93 km (4:57 / km) +5m 4:54 / km

Friday May 8, 2020 #

1 PM

running 29:30 [2] 6.09 km (4:51 / km) +118m 4:25 / km

Run after lunch. Followed up with stretching and some easy band exercises for knee.

7 PM

Note

Got late before able to do my planned 90 min ride. Feeling kind of sleepy, suppose I'll just skip today

9 PM

Strength 15:00 [2]

Doing push-ups with Noah. He was planning on doing 250, so while he did his sets of 15, I just kept to 10.

Had to show him up, so jumped up to 15 for the last 3 sets. Turns out 185 push-ups is a big jump up from 50 a week. Arms started to give out at the end and collapsed impressively a couple times.

Probably took longer then this, but pretty generous rest in there so just calling 15 mins

Thursday May 7, 2020 #

1 PM

running 19:15 [2] 3.73 km (5:10 / km) +18m 5:02 / km

Jogging to/through some parks. Then preceded to spend 10 minutes getting Tyson's phone to work.

running 40:10 [3] 10.19 km (3:57 / km) +59m 3:50 / km

X-league, in West Hamilton somewhere, so nice to run somewhere new. Not really feeling like pushing, so just kept to a nice cruise sort of speed.

Lost some time messing around with the phone at the start, then 30s for a pee part way through and 10s waiting to cross a road, so just taking it out of the time here.

2 PM

running 7:45 [2] 1.6 km (4:51 / km) +10m 4:42 / km

8 PM

spinning 53:00 [2]

Stopped to change seat height 13 mins in, and then 2x 15 min/ 5 min at grindier effort/easy spin

Wednesday May 6, 2020 #

6 AM

Strength 20:00 [1]

1 PM

running 16:00 [1] 2.85 km (5:37 / km) +64m 5:03 / km
shoes: Salming Elements

2 PM

orienteering - General 1:07:00 [3] 9.9 km (6:46 / km) +335m 5:47 / km
shoes: Salming Elements

Rerunning an old course Meghan made for me last year.

Just focusing on continuously reading ahead. Having a plan even when I'm not really paying attention to my orienteering at all.

3 PM

running 14:22 [1] 2.75 km (5:13 / km) +20m 5:02 / km
shoes: Salming Elements

Tuesday May 5, 2020 #

2 PM

running warm up/down 20:00 [1] 4.0 km (5:00 / km)

running intervals 36:00 [4] 9.95 km (3:37 / km)

9x3 [1 min]

Not running as fast as I would have liked, but also running floats instead of just resting, so probably not doing me any favours

3 PM

running warm up/down 13:00 [1] 2.43 km (5:21 / km)

running 7:30 [3] 1.51 km (4:58 / km)

5 strides

Monday May 4, 2020 #

12 PM

running long 1:30:45 [2] 16.36 km (5:33 / km) +343m 5:01 / km
shoes: Salming Elements

Easy 90

5 PM

spinning 40:00 [1]

6 PM

Strength 15:00 [2]

Strength with Noah. Just did half of Noah’s workout since shoulders started to fail.

3x 1 min devil’s press, 1 min plank, 1 min squats with weights, 1 min push-ups, 1 min rest

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