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Training Log: Danish Dynamite

In the last 7 days:

activity	#	time	miles		km		+m
spinning	5	4:41:00
orienteering - technique	3	2:16:00	2.56		4.12
Strength	3	2:07:00
running	5	1:26:26	7.53		12.12		94
orienteering - easy	1	1:10:00	6.24	(11:13)	10.05	(6:58)
Total	13	11:40:26	16.34		26.29		94

2:08

0:00

Saturday Apr 17 #

11 AM

running 37:11 [1] 6.97 km (5:20 / km) +94m 5:00 / km
shoes: Brooks Ghost 12

Friday Apr 16 #

10 AM

spinning 40:00 [2]

4x 30s/90s thrown in at the end

Strength 12:00 [1]

Tempted to log rolling my calves as core/shoulders

C • Forgot to ask - didn't have... 2

5 PM

running warm up/down 6:30 [1]

orienteering - technique intervals 1:10:00 [3]

4x ~2km courses followed by 2-3 minutes rest. Starting each with Lukas and Simon, but separate courses so all on your own.

Nice more technical area, but very rough terrain so what I assumed would be 10 min intervals, turned into 15 mins. Solid orienteering apart from the first interval, where I made a 60-90s mistake and there was some hesitancy getting into the map. Also, no flags.

http://orienteering.ca/doma/show_map.php?user=chri...
http://orienteering.ca/doma/show_map.php?user=chri...

Thursday Apr 15 #

9 PM

spinning 1:30:00 [2]

Wednesday Apr 14 #

10 AM

Strength 1:00:00 [1]

3 PM

running 14:00 [1] 2.58 km (5:26 / km)

orienteering - technique 31:00 [2] 4.12 km (7:31 / km)

4 PM

running 13:15 [1] 2.57 km (5:09 / km)

Tuesday Apr 13 #

11 AM

spinning warm up/down 25:00 [2]

spinning intervals 36:00 [4]

6 PM

running warm up/down 10:00 [1]

orienteering - technique 35:00 [4]

https://www.livelox.com/Viewer/Veckans-bana-v-15-F...

running 5:30 [1]

Monday Apr 12 #

9 AM

spinning 30:00 [1]

Easy morning shake out

8 PM

spinning 1:00:00 [1]

Easy 60 on the elliptical

Sunday Apr 11 #

Note

Going to start logging my orienteering trainings differently. "Technique" is anything with a specific purpose or a training where full focus is required. "Easy" is more or less just junk miles in the forest.

All by previous trainings will just fall under "easy" as I am too lazy to edit.

10 AM

orienteering - easy 1:10:00 [2] 10.05 km (6:58 / km)

First, 35 mins with Lukas, Simon, and Adam. Rest was by myself after cutting the course short. Really nice terrain that is quite physically tough. Lidar map with some marshes drawn in on part of the map.

5 PM

Strength 55:00 [1]

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