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Training Log Archive: Danish Dynamite

In the 31 days ending Dec 31, 2022:

activity	#	time	miles		km		+m
running	24	20:31:17	138.03	(8:55)	222.13	(5:33)	3974
orienteering - Quality	4	3:59:59	21.36	(11:14)	34.38	(6:59)	641
Strength	3	2:35:00
orienteering - General	2	1:57:08	11.94	(9:48)	19.22	(6:06)	392
Snowshoeing	1	51:09	3.55	(14:25)	5.71	(8:57)
XC skiing	1	40:00
Total	30	30:34:33	174.88		281.44		5007

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Saturday Dec 31, 2022 #

10 AM

running 1:21:02 [2] 13.8 km (5:52 / km) +369m 5:11 / km

Jog through the valley plus a couple laps of K2

Friday Dec 30, 2022 #

9 AM

running 1:41:30 [2] 16.25 km (6:15 / km) +440m 5:30 / km

Post physio appointment. Run from Alchemy to home along the escapment. Plus Dundern and Chedoke stairs, Nancy green, and the next hill on the way.

Thursday Dec 29, 2022 #

4 PM

Strength 50:00 [2]

6 PM

running 26:20 [2] 4.85 km (5:26 / km) +65m 5:05 / km

orienteering - General 46:08 [3] 10.61 km (4:21 / km) +112m 4:08 / km

Hamloppet

Wednesday Dec 28, 2022 #

XC skiing 40:00 [1]

Attempting to cross country ski on unplowed roads and snowmobile tracks

Tuesday Dec 27, 2022 #

11 AM

Snowshoeing 51:09 [2] 5.71 km (8:57 / km)

Sunday Dec 25, 2022 #

2 PM

running 34:41 [2] 5.92 km (5:52 / km) +144m 5:13 / km

Jog to the peak and back

running hills 10:21 [5] 2.35 km (4:24 / km) +80m 3:46 / km

8 hill sprints up Lorraine road since it was ice/snow free.

Saturday Dec 24, 2022 #

11 AM

running long 1:45:27 [2] 16.36 km (6:27 / km) +650m 5:23 / km

3x 3.3k hill loop with ~200m climb. I had planned on more but slow going on the snowy slippy hillsides.

Friday Dec 23, 2022 #

3 PM

running 35:33 [2] 7.06 km (5:02 / km) +65m 4:49 / km

Run in storm.

5x 20/40 thrown in there. Meant to do 10 but the strides weren’t fun with the slippery roads and wind was blowing me around.

Thursday Dec 22, 2022 #

11 AM

running 1:20:41 [2] 14.4 km (5:36 / km) +357m 4:59 / km

Wednesday Dec 21, 2022 #

4 PM

Strength 55:00 [2]

More cross fit. Mostly legs this time.

First time doing deadlifts in a year

Tuesday Dec 20, 2022 #

9 AM

running warm up/down 27:30 [2] 5.74 km (4:47 / km) +21m 4:42 / km

running intervals 30:00 [4] 8.06 km (3:43 / km) +57m 3:36 / km

10x 2 min w/ 1 min recovery

Monday Dec 19, 2022 #

12 PM

running 1:22:36 [2] 14.42 km (5:44 / km) +359m 5:06 / km

Sunday Dec 18, 2022 #

9 AM

Strength 50:00 [2]

CrossFit class. Possibly first time being at a gym in a year?

My heart rate was feeling high while running yesterday, so I’ll only do this today

Saturday Dec 17, 2022 #

8 AM

running 46:52 [2] 7.49 km (6:15 / km) +193m 5:33 / km

Friday Dec 16, 2022 #

10 AM

running 1:02:00 [2] 11.7 km (5:18 / km) +125m 5:02 / km

From Ancasrer to Dundas.

A guess at distances and times since my watch ran out of power on the way back.

orienteering - Quality 1:13:00 [3] 8.73 km (8:22 / km) +500m 6:30 / km

4 downhill-o courses with Isak and Andrew. Put out tape on the first and took in the tape on the last. Plus, an additional trip to the top of k2 to pick up a remaining control/tape.

Thursday Dec 15, 2022 #

1 PM

running 30:25 [2] 5.37 km (5:40 / km) +99m 5:11 / km

Jog

Wednesday Dec 14, 2022 #

6 PM

running 39:00 [2] 6.57 km (5:56 / km)

Vampire-o Christmas edition. A warm-up and some other jogging included. Quite fun

Not really running the course fast, but a few sprints thrown in there to avoid young children. I got surprised once and another time I actually had to sprint to avoid capture.

Tuesday Dec 13, 2022 #

Note

I’ve had a cold and been busy past couple days so didn’t bother running. Walked 29km around Copenhagen today though

Sunday Dec 11, 2022 #

11 AM

running long 1:41:55 [2] 18.11 km (5:38 / km) +300m 5:12 / km

First 4k with Silvia around the lake. Then jog over to Kala Höjden.

4x loop around the toboggan hill, a micro course, more loops, another course, and more loops. So ~50 mins terrain/hills.

C • Nice weekend Christian! 2

Saturday Dec 10, 2022 #

9 AM

running 9:00 [2] 2.13 km (4:14 / km)

running 17:38 [5] 5.0 km (3:32 / km)

Växjö parkrun. Gave it a decent effort.

On the dirt/gravel paths for ~4k of it, which were quite bumpy and frozen with a fresh layer of snow on top, so that slowed things down a little. Also, I wasn't entirely sure on the course so I ended up adding a little distance.

Should be easy enough to better this when I'm back

running 15:09 [1] 2.78 km (5:27 / km)

Friday Dec 9, 2022 #

7 PM

running 27:16 [1] 4.98 km (5:29 / km)

Easy jog around the lake

Thursday Dec 8, 2022 #

6 PM

orienteering - Quality 1:17:30 [3] 10.61 km (7:18 / km) +141m 6:51 / km

Vinternatt in the snow. Got going at a solid effort at points up the hills or in heavier undergrowth so we will call it zone 3

7 PM

running 9:30 [2] 1.65 km (5:45 / km) +70m 4:45 / km

Loop of the ski hill. Watch out of power just before I finished, quite happy since I thought it would die half way through orienteering

Wednesday Dec 7, 2022 #

3 PM

running 47:00 [2] 8.4 km (5:36 / km) +142m 5:10 / km

Tuesday Dec 6, 2022 #

2 PM

running 30:40 [1] 5.68 km (5:24 / km)

Warm-up, a bit of jogging in between, and cool down

orienteering - Quality tempo 17:29 [4] 4.29 km (4:05 / km)

Old sprint course from a race on campus in may/june.

A little icy and wet so I wasn’t accelerating too hard around any of the corners.

running 18:27 [5] 4.25 km (4:20 / km) +100m 3:53 / km

Changing out of the o-shoes and then 10 hill sprints

Monday Dec 5, 2022 #

2 PM

running 44:14 [2] 7.8 km (5:40 / km) +122m 5:16 / km

Easy run in the snow

Sunday Dec 4, 2022 #

2 PM

running 29:00 [1] 5.2 km (5:35 / km) +61m 5:16 / km

orienteering - General 1:11:00 [2] 8.61 km (8:15 / km) +280m 7:06 / km

Up and down the hillside at hogstorp plus micro at end to make things interesting.

Ankles still beat up after last weekend so going very slow on the rocky downhills. Oh well, one more time orienteering on Thursday and then I can give my ankles a month to recover.

Saturday Dec 3, 2022 #

4 PM

running 27:30 [1] 4.65 km (5:55 / km)

jog with silvia

running 9:00 [5] 2.07 km (4:21 / km) +50m 3:53 / km

5 hill sprints. Turns out I underestimated the amount traffic on the road cutting across my hill. So cars slowed down some of the times

Friday Dec 2, 2022 #

2 PM

running 36:00 [2] 6.34 km (5:41 / km) +105m 5:15 / km

Short and easy

Thursday Dec 1, 2022 #

6 PM

running warm up/down 15:00 [1] 2.75 km (5:27 / km)

orienteering - Quality 1:12:00 [2] 10.75 km (6:42 / km)

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