Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jun 7, 2020:

activity	#	time	miles		km		+m
running	11	8:42:38	68.8	(7:36)	110.72	(4:43)	899
Strength	2	1:05:00
orienteering - General	1	59:30	6.43	(9:15)	10.35	(5:45)	234
Total	13	10:47:08	75.23		121.07		1133

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Sunday Jun 7, 2020 #

11 AM

running 17:07 [1] 3.22 km (5:19 / km) +8m 5:15 / km

Arms very sore running and a bit hungover

running intervals 33:30 [4] 8.88 km (3:46 / km)

7x1km at the Ancaster High track w/ 90s rest. Not moving particular fast, but probably expected given the circumstances and rather poor sleep the 4 or 5 days.

Just jogging out the 200m on the rest. First 5 @3:18-19 and trying to move the legs faster on the last 2 so 3:16 and 3:15.

running 15:00 [2] 2.69 km (5:35 / km)

Jog back plus 5 strides.

Saturday Jun 6, 2020 #

10 AM

running 17:45 [1] 3.34 km (5:19 / km) +30m 5:05 / km
shoes: Salming Elements

orienteering - General 59:30 [3] 10.35 km (5:45 / km) +234m 5:10 / km
shoes: Salming Elements

1 PM

Strength 30:00 [2]

Jungle gym, arms pretty sore now

5 PM

running 12:30 [1] 2.28 km (5:29 / km) +19m 5:16 / km

running hills 26:00 [3] 5.05 km (5:09 / km) +160m 4:27 / km

Didn't really feel like running the planned intervals this evening, but Noah wanted to do some sort of hill intervals, so just did 4x 5 30s on/off w/ 2 mins rest. Running up the same hill as last week.

Just keeping ahead of Noah going up the hills, so not really an easy run, but not really an actual workout.

Friday Jun 5, 2020 #

12 PM

running 26:00 [2] 5.18 km (5:01 / km) +26m 4:54 / km

Easy jog to clear head, didn’t have time for much more today

Thursday Jun 4, 2020 #

10 AM

running 37:30 [2] 7.55 km (4:58 / km) +15m 4:55 / km

11 AM

running 1:00:46 [3] 14.23 km (4:16 / km) +147m 4:04 / km

Rerunning the X-league course from last week taken at a steady effort. Legs started to really slow down after coming up the escarpment.

Skipped a #7 in beginning and then thought I might be able to find an opening going straight through the apartments towards #14, but couldn't so ended up skipping.

Enjoyable long run up until the 90 minute mark, and then started to regret only bringing 400ml of water, and not running earlier in the day

12 PM

running 37:30 [2] 7.54 km (4:58 / km) +61m 4:47 / km

Gave myself a few minutes to sit down in the grass before running home.

Complete struggle, just counting down minutes until I got home

Wednesday Jun 3, 2020 #

12 PM

running 46:00 [2] 8.9 km (5:10 / km) +145m 4:47 / km

8 PM

Strength 35:00 [1]

Tuesday Jun 2, 2020 #

2 AM

Note

Early morning, went back to bed before running

10 AM

running warm up/down 15:00 [2] 3.04 km (4:56 / km)

running intervals 36:00 [4] 9.77 km (3:41 / km)

9x3 min with 1 min rest around the grass (75% if being totally accurate) loop behind my dad's house.

Keeping the 3s around a 3:30 pace or a little above, and 1s somewhere in between 4:00-4:20 pace.

running warm up/down 9:30 [2] 1.97 km (4:49 / km)

5 PM

running 15:30 [2] 3.08 km (5:02 / km) +20m 4:52 / km

running intervals 20:00 [4] 5.11 km (3:55 / km)

11x 400m w/ 30s rest. Times somewhere in the range of 76-80, averaging about 78s.

Heart rate feeling weirdly high from the beginning, so called at 11.

running 10:00 [2] 2.11 km (4:44 / km)

Monday Jun 1, 2020 #

1 PM

running 1:27:00 [2] 16.78 km (5:11 / km) +268m 4:48 / km

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