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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Sep 6, 2020:

activity # timemileskm+m
  running9 6:14:59 49.15(7:38) 79.1(4:44) 777
  orienteering - General3 3:03:00 14.99(12:12) 24.13(7:35) 329
  Total11 9:17:59 64.14(8:42) 103.23(5:24) 1106
averages - weight:77.6kg

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MoTuWeThFrSaSu

Sunday Sep 6, 2020 #

10 AM

running 40:00 [2] 8.54 km (4:41 / km) +50m 4:33 / km
shoes: Saucony Kinvara 10 (2)

running 37:32 [4] 10.07 km (3:44 / km) +60m 3:37 / km
shoes: Saucony Kinvara 10 (2)

5x 1km tempo / 1km steady
11 AM

running 38:17 [2] 8.22 km (4:39 / km) +47m 4:32 / km
shoes: Saucony Kinvara 10 (2)

Saturday Sep 5, 2020 #

10 AM

running 46:16 [2] 9.47 km (4:53 / km) +121m 4:36 / km
shoes: Brooks Ghost 12

4 PM

orienteering - General 1:02:12 [2] 6.82 km (9:07 / km) +108m 8:27 / km
shoes: inov-8 X-talon 210

Running a training from a few weeks ago. Pretty hard to hit controls on compass legs without any flags

Friday Sep 4, 2020 #

10 AM

running warm up/down 15:00 [2] 3.16 km (4:45 / km) +40m 4:28 / km
shoes: inov-8 X-talon 210

orienteering - General intervals 1:15:00 [4] 10.89 km (6:53 / km) +165m 6:24 / km
shoes: inov-8 X-talon 210

Split the weeks course into 4 ~2km intervals with 2:30 rest or so.

Forest pretty messy and vegetation not particularly accurate in places. Generally, going straight even when it wasn't the best route. Opted to take some more reasonable route choices on the last interval and push hard.

Big mistake to control 5, so need to have a more clear plan of what I'm looking for in vague, very green sections.

https://www.livelox.com/Viewer/Veckans-bana-36/Lan...
11 AM

Note

Took a bit longer than expected, so skipped cool-down since Joel had to drive back. Will probably just try to actually properly roll and stretch this evening.

Thursday Sep 3, 2020 #

11 AM

running 34:20 [2] 6.86 km (5:00 / km) +77m 4:44 / km
shoes: Saucony Kinvara 10

Easy plus 4x 15s strides
5 PM

running 16:45 [2] 3.64 km (4:36 / km) +15m 4:31 / km
shoes: Saucony Kinvara 10

Joining Joel for a bit of his run before orienteering
6 PM

orienteering - General 45:48 [2] 6.42 km (7:08 / km) +56m 6:50 / km
shoes: Icebug Acceleritas 7

Momentbana at Ojaby. Map feeling pretty generalized, and technically everything that was on the map was in the terrain, but not really.

Pretty messy on the southern portion, but moving well on the northern part which was contours only.

Wednesday Sep 2, 2020 #

12 PM

running 1:09:27 [2] 15.01 km (4:38 / km) +89m 4:30 / km
shoes: Saucony Kinvara 10 (2)

9 PM

Note
weight:77.6kg

Pretty drunk, wearing all my clothes, but found a scale so we are doing this

Tuesday Sep 1, 2020 #

11 AM

running 27:20 [1] 5.15 km (5:18 / km) +65m 5:00 / km
shoes: Brooks Ghost 12

Easy morning shake out jog
6 PM

running warm up/down 10:00 [1] 1.57 km (6:22 / km) +25m 5:54 / km
shoes: Saucony Kinvara 10 (2)

A lot of starting and stoping

running intervals 34:00 [5] 6.34 km (5:22 / km) +168m 4:44 / km
shoes: Saucony Kinvara 10 (2)

An overly complicated interval session, summed up to: 90-95s hill effort, jog back down with 30s strength/core exercise in middle.

Ended up being 7, slowed down for last when I went full out on the 6th thinking it would be the final.

running warm up/down 6:02 [1] 1.07 km (5:38 / km) +20m 5:09 / km
shoes: Saucony Kinvara 10 (2)

Monday Aug 31, 2020 #

Note
(rest day)

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