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Training Log Archive: Danish Dynamite

In the 7 days ending Dec 22, 2019:

activity	#	time	miles	km	+m
running	9	3:03:54	14.21	22.87	149
spinning	4	2:15:00
orienteering - General	2	1:31:13	6.14	9.88	120
Strength	2	1:15:00
Total	13	8:05:07	20.35	32.75	269

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Sunday Dec 22, 2019 #

11 AM

spinning (Eliptical) 1:00:00 [1]

Skipped the long terrain run today, in hope two days off running will let me do some long runs in the valley.

Calf was sore on eliptical yesterday, feeling better today, only a bit of twinging last 15 minutes.

12 PM

running (Treadmill ) 16:00 [1]

spinning (Elliptical) 15:00 [1]

Saturday Dec 21, 2019 #

10 AM

spinning 33:00 [1]

C • Hey let’s find a time to ru... 9

5 PM

running 5:00 [1]

orienteering - General (beer-o) 25:00 [2]

Club beer o champs. Screwed up and initially ran the 2nd loop in the wrong direction, so lost a bunch of time there. Took it more chill from there, deciding maybe not worth it risk making my calf worse. Also took a dump somewhere in the forest on the last loop.

Hard to make sense of my activity on strava, so 30 mins seems about right for a warm-up putting out a control, running a 4k course, and picking up the control again.

Friday Dec 20, 2019 #

11 AM

running warm up/down 15:00 [1] 2.84 km (5:17 / km) +30m 5:01 / km
shoes: Saucony Kinvara 10

Easy jog over to a ~1050m interval loop I came up with and then jogging around it to figure it out. First 700m on a wide trail gently rising, then falling, and the final ~350 on a slow twisting single track.

Then 7 minutes of stretching before intervals

12 PM

running intervals 31:25 [4] 6.7 km (4:41 / km) +82m 4:25 / km
shoes: Saucony Kinvara 10

6x loop with 1:15 rest. Made a wrong turn on the the first one so lost sometime in the forest. Then slow on the last 3, but what can I expect after missing a month of intervals. Times below to keep track of

3:51
3:41
3:44
3:48
3:49
3:50

running 14:44 [2] 2.84 km (5:11 / km) +17m 5:02 / km
shoes: Saucony Kinvara 10

Thursday Dec 19, 2019 #

1 PM

Strength 50:00 [1]

6 PM

running warm up/down 7:00 [1] 1.14 km (6:08 / km) +20m 5:39 / km
shoes: Icebug Acceleritas 7

orienteering - General 1:06:13 [3] 9.88 km (6:42 / km) +120m 6:19 / km
shoes: Icebug Acceleritas 7

7 PM

running warm up/down 6:30 [1] 1.17 km (5:33 / km)
shoes: Icebug Acceleritas 7

Wednesday Dec 18, 2019 #

7 PM

spinning 27:00 [1]

running (Treadmill) 18:00 [1]

5:05 pace on 2% incline

Tuesday Dec 17, 2019 #

12 PM

Strength 25:00 [2]

6 PM

running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Saucony Kinvara 10

running 25:00 [4]

running warm up/down 10:00 [1] 1.68 km (5:57 / km)
shoes: Saucony Kinvara 10

Monday Dec 16, 2019 #

12 PM

running 20:15 [1] 4.0 km (5:04 / km)
shoes: Saucony Kinvara 10

Picking up bike from a couple nights ago

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