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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 28 days ending Feb 28, 2021:

activity # timemileskm+m
  spinning28 27:56:45
  Strength13 6:32:30
  running12 5:10:58 35.43 57.02 859
  Rowing7 4:47:10
  orienteering - General3 3:11:00 4.67 7.51 79
  Total54 47:38:23 40.1 64.53 938

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Sunday Feb 28, 2021 #

10 AM

running warm up/down 13:00 [1]

orienteering - General intervals 50:00 [4]

running warm up/down 8:30 [1]

6 PM

Rowing ( ) 39:10 [2]

7 PM

Strength 15:00 [1]

Saturday Feb 27, 2021 #

11 AM

spinning (Elliptical ) 45:00 [1]

Forgot headphones, so will do more in the evening
7 PM

spinning 1:15:00 [2]

Friday Feb 26, 2021 #

8 AM

Strength 55:00 [1]

5 PM

orienteering - General 51:00 [2] 7.51 km (6:47 / km) +79m 6:27 / km
shoes: inov-8 X-talon 210

Thursday Feb 25, 2021 #

9 AM

spinning 19:00 [1]

spinning intervals 36:00 [4]

4 PM

Rowing warm up/down 15:00 [2]

10 + 5

Used showing up late and no longer technically being my time slot as an excuse to cut the cool-down

Rowing intervals 27:00 [4]

10x 500m w/ 1 min rest

Averaging ~1:41 first 8, hamstrings started to get tired and then ~1:44 the last 2. Rowing at about 25s/m, which sounds a little lower then ideal

Wednesday Feb 24, 2021 #

2 PM

spinning 1:15:00 [1]

Tuesday Feb 23, 2021 #

12 PM

spinning warm up/down 17:00 [1]

spinning intervals 38:00 [4]

9 PM

spinning 30:00 [1]

Strength 35:00 [1]

Monday Feb 22, 2021 #

1 PM

spinning 55:00 [1]

Sunday Feb 21, 2021 #

1 PM

Strength 50:00 [1]

6 PM

spinning 40:00 [1]

Just doing 40 mins, pretty tired

Saturday Feb 20, 2021 #

12 PM

Rowing warm up/down 20:00 [2]

10 before/after

Rowing intervals 27:00 [4]

10x 500m / 1 min

First 3 at ~1:40. Figured was a bit fast, so slowed down to 1:44 and finished off the next 7 around 1:41. Forearms pretty sore now
6 PM

spinning 1:00:00 [1]

Friday Feb 19, 2021 #

1 PM

spinning 1:44:00 [2]

Thursday Feb 18, 2021 #

11 AM

spinning intervals 35:00 [4]

10 min tempo, 5x 90/90, 8 min tempo

spinning warm up/down 20:00 [1]

7 PM

spinning (Elliptical ) 45:00 [1]

Wednesday Feb 17, 2021 #

9 AM

spinning 35:00 [2]

With 5x 30s/90s at the end

Strength 27:30 [1]

Rushed that
7 PM

spinning 1:00:00 [1]

Tuesday Feb 16, 2021 #

12 PM

Strength 15:00 [1]

core/maintenance strength between classes
5 PM

spinning (eliptical) 1:15:00 [1]

Originally, going to go to do an hour on the elliptical and then lift some weights. But late so had to cut some time and actually enjoying the monotony of the elliptical for once, so just stuck with it.

Monday Feb 15, 2021 #

12 PM

spinning 13:00 [1]

Ran out of more time than usual and bailed on majority of the cool down

spinning intervals 42:00 [4]

6x 5 min w/ 2 min rest
7 PM

Rowing 40:00 [2]

10000m plus another 100s to bring to 40 mins.

Cadence more like 22 or 23 s/m today. Uncomfortable underwear that caught my balls in a weird way and they kept getting crushed on the drive out. So took a bit of power out of my leg drive.

Sunday Feb 14, 2021 #

11 AM

Strength 20:00 [1]

2 PM

orienteering - General 1:30:00 [1]

Hanging flags. Actually out for 2 hours and 35-40 mins, but a lot of standing around trying to sort things out. A fair bit of construction so had to alter course.

Saturday Feb 13, 2021 #

11 AM

spinning warm up/down 18:00 [1]

spinning intervals 39:00 [4]

20 min tempo, 5 easy, 3 min on/off, 2x 2 min on/off
2 PM

Note

Bored so decided to measure myself. 189 cm tall, which I always thought I was a little taller than but what can you do.

Again measuring myself, and not the most accurate measuring stick/device so a couple cms of error on either side.
C • 189.5 cm 2
5 PM

Rowing 40:00 [2]

Friday Feb 12, 2021 #

1 PM

Strength 50:00 [1]

7 PM

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

Thursday Feb 11, 2021 #

11 AM

spinning warm up/down 19:00 [1]

spinning intervals 36:00 [4]

4x 3,2,1 min w/ 1 minute rest
7 PM

spinning (Elliptical) 43:15 [1]

Rowing machine busy when I got there

Wednesday Feb 10, 2021 #

12 PM

spinning 52:30 [1]

7 PM

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

Tuesday Feb 9, 2021 #

2 PM

running 36:10 [1] 6.85 km (5:17 / km) +84m 4:58 / km
shoes: inov-8 X-talon 210

Bailed on workout. Got 2 minutes into tempo and had to tie my shoes. Foot not sore while running, but realized quite sore upon stopping so seemed dumb to keep going.
9 PM

Strength 55:00 [1]

Booked a time to late

Monday Feb 8, 2021 #

8 PM

spinning 40:00 [1]

Forgot to book a time, so stuck spinning now. Tired and didn’t feel like going any longer

Sunday Feb 7, 2021 #

10 AM

running 16:03 [1] 3.02 km (5:19 / km) +35m 5:01 / km
shoes: Salomon Speedcross 4

running hills 35:35 [4] 6.32 km (5:38 / km) +347m 4:25 / km
shoes: Salomon Speedcross 4

running 16:31 [1] 3.05 km (5:25 / km) +20m 5:15 / km
shoes: Salomon Speedcross 4

7 PM

Note

Foot surprisingly sore this afternoon. Given it’s been 14 weeks since I injured it, I have decided I will go to the doctor
C • Finally! 1

Rowing 40:00 [2]

8 PM

Strength 20:00 [1]

Feeling pretty sleepy so just kept it relaxed

Saturday Feb 6, 2021 #

12 PM

running 46:01 [2] 9.67 km (4:46 / km) +140m 4:26 / km
shoes: Salomon Speedcross 4

Feeling lazy so bailed on sprint-intervals and went for a run.
7 PM

running 6:00 [1] 1.0 km (6:00 / km)
shoes: Brooks Ghost 12

spinning 55:00 [1]

Friday Feb 5, 2021 #

9 AM

Strength 20:00 [1]

1 PM

running 6:00 [1] 1.0 km (6:00 / km)
shoes: Brooks Ghost 12

spinning 1:30:00 [1]

Various ellipticals.

Really had to pee the last 45 minutes. Checked my shorts several times to ensure I had not in fact peed myself. Safe today.

Thursday Feb 4, 2021 #

10 AM

spinning warm up/down 19:00 [1]

spinning intervals 36:00 [4]

12x 2:30 / 0:30

running 6:00 [1] 1.0 km (6:00 / km)
shoes: Brooks Ghost 12

to/from
5 PM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +9m 5:54 / km
shoes: inov-8 X-talon 210

warm-up jog around the loop plus a few minutes of running out to the road before starting the tempo

running 2:35 [5] 0.84 km (3:05 / km) +8m 2:56 / km
shoes: inov-8 X-talon 210

Race around the furuby elljusspar. Trail nicer than I imagined and actually packed down quite nicely.

running tempo 18:16 [4] 5.0 km (3:39 / km) +50m 3:29 / km
shoes: inov-8 X-talon 210

5k tempo to pick up my ride home in Aryd. Thought the roads would be a little more used so just trying to stick to the packed tire tracks.

Quite peaceful alone on a snowy forest road.

running 13:57 [2] 3.02 km (4:37 / km) +5m 4:35 / km
shoes: inov-8 X-talon 210

running 10:00 [1] 2.0 km (5:00 / km)
shoes: inov-8 X-talon 210

Watch died so not sure how long I was running. Anyway, probably could have come up with a more detailed plan on where to meet.

Wednesday Feb 3, 2021 #

9 AM

spinning 1:40:00 [2]

60 minutes on the eliptical, got off for a second and calf cramped up so did final 40 on bike
11 AM

running 6:00 [1] 1.0 km (6:00 / km)

jo to/from

Tuesday Feb 2, 2021 #

3 PM

running 20:45 [2] 3.85 km (5:23 / km) +76m 4:54 / km

Skipped intervals due to toe. Toe feeling pretty good as long as I kept off the mashed snowy trails.

Opted to do three efforts up a ~480m / 25m climb road and then jog the long way down a trail.

running hills 11:39 [4] 2.74 km (4:15 / km) +75m 3:44 / km

running 10:56 [2] 2.16 km (5:04 / km) +10m 4:57 / km

Strength 20:00 [1]

9 PM

running 6:00 [1] 1.0 km (6:00 / km)
shoes: Brooks Ghost 12

Rowing 39:00 [2]

10000m at ~19 s/m

Slowed down last couple of kilometers to hit 39 minutes. Hit 39:00.0 so needless to say quite pleased with myself
C • Dang, man. That's impressive. 6
10 PM

Strength 10:00 [2]

Some squats

Will hopefully get around to logging the rest of my training eventually

Monday Feb 1, 2021 #

3 PM

running 6:00 [1] 1.0 km (6:00 / km)

spinning 1:30:00 [1]

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