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Training Log Archive: Danish Dynamite

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  running26 24:09:20 81.19 130.66 2385
  orienteering - General11 9:47:00 22.77 36.64 763
  cycling7 8:23:13 52.84 85.03 191
  Strength13 7:09:20
  core2 24:00
  stretching1 5:00
  Total45 49:57:53 156.79 252.33 3339
  [1-5]45 49:52:53

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Thursday Nov 30, 2017 #

running warm up/down 15:00 [1]

7 PM

orienteering - General (X-league) 31:53 [3] 5.4 km (5:54 / km) +140m 5:14 / km

Went quite well and far better then my most recent x-leagues. Fairly muddy combined with the high quality traction my shoes provided, many wipe outs occured.

Wednesday Nov 29, 2017 #

1 PM

running 52:03 [2] 9.57 km (5:26 / km) +213m 4:54 / km

Pre bathroom break
2 PM

running 51:34 [1] 9.2 km (5:36 / km) +91m 5:20 / km

Post bathroom break
Then attempted to run slower
C • Like that's possible when y... 2
7 PM

running 53:00 [2] 6.8 km (7:48 / km) +145m 7:03 / km

15 minute warm-up and then ran some long legs across the golf course. I meant to accelerate through the run but saving the rocky forest (I'm running through with a dim headlamp) near the end, kind of destroyed me picking up the intensity.

running warm up/down (picking up flags) 11:59 [1] 1.6 km (7:29 / km) +31m 6:50 / km

9 PM

Strength 5:00 [2]

stretching (rolling) 5:00 [0]

Tuesday Nov 28, 2017 #

Note

Easy week
6 PM

running warm up/down 11:23 [1] 1.3 km (8:45 / km)

7 PM

running warm up/down 11:03 [1] 1.8 km (6:08 / km) +27m 5:43 / km

orienteering - General intervals 45:34 [3] 7.8 km (5:51 / km) +158m 5:18 / km

9 PM

Strength 36:00 [1]

Monday Nov 27, 2017 #

Note
(rest day)

Sunday Nov 26, 2017 #

8 AM

running warm up/down 20:19 [1] 2.97 km (6:50 / km)

Warm-up and stretches
9 AM

orienteering - General 33:46 [3] 3.5 km (9:39 / km) +93m 8:31 / km

running warm up/down 15:21 [2] 3.1 km (4:57 / km) +35m 4:41 / km

Running home, accelerated slowly to a tempo pace and then a couple minutes of jogging to cool down
6 PM

cycling 1:17:27 [2] 28.7 km (22.2 kph) +101m

Saturday Nov 25, 2017 #

8 AM

running 1:45:00 [3]

2 PM

Strength 40:00 [2]

Friday Nov 24, 2017 #

6 PM

cycling 1:12:00 [1] 24.5 km (20.4 kph) +90m

Easy ride just spinning out the legs

Thursday Nov 23, 2017 #

2 AM

running 1:03:12 [2] 11.05 km (5:43 / km) +253m 5:08 / km

3 PM

running 57:00 [2]

2nd half of my long run without the gps. Had a small couple sections of forest running
7 PM

orienteering - General 20:35 [2] 2.87 km (7:10 / km) +90m 6:12 / km

Did a couple legs after the corridor exercise and picked up a few controls

orienteering - General 20:19 [3] 3.2 km (6:21 / km) +60m 5:48 / km

Corridor exercise. Never felt like I was going that fast

running warm up/down 15:00 [1]

Rewarming up

Wednesday Nov 22, 2017 #

running warm up/down 20:00 [1]

running intervals 25:30 [3]

running (Ultimate glow in the....) 5:00 [2]

dark ball
9 PM

Strength 45:00 [3]

Tuesday Nov 21, 2017 #

running warm up/down 30:00 [1]

running intervals 33:29 [4] 6.3 km (5:19 / km) +112m 4:53 / km

6 AM

Strength 27:00 [2]

Monday Nov 20, 2017 #

cycling (spinning) 57:00 [2]

Sunday Nov 19, 2017 #

Strength 33:20 [3]

Home strength:
- 6:15 of revolving plank (45 each time, and 1 minute of plank moving side to
side to end it) - for side planks brought opposite
arm to ground and 2nd time leg lifts
- 10 pistol squats each side
- 18 push ups with some mountain climber variation
- 10 pistol squats each side
- 18 of those push ups again
- 75s bicycle
- 10 leg lifts, going into 10 leg circles for each direction
- 60s plank with opposite arm/leg raises
- 65s v-sit
- 1:45 standig on each foot with 2 sets of 10 calf raises mixed in
- 20 regular push-ups
Then maybe 8 or so minutes of old knee stretches that take too much effort to describe
....as you can see I don't know names

cycling 1:03:00 [2]

From dad's house to Jersyville road. Then went down and back along it.

cycling 21:30 [2]

From Trav and Baloney's up wilson to my dad's house

Saturday Nov 18, 2017 #

Event: Kick-Start and Starry Night O-CUP Races
 

running 45:00 [1]

Easy run with Roxy. Was originally intending on riding but the breaks weren't cooperating.

orienteering - General 47:00 [3] 8.27 km (5:41 / km) +124m 5:17 / km

A classic Christian start reinvented. As I was warming up, I felt I was missing something. Looking down I couldn’t think of anything I was missing. Race starts. As I’m about to punch the first control I realize I’m missing my SI. A bit over 10 minutes later I’m running by the start again, this time with an SI. First, 5 controls were imensily sloppy and rushed but I took 5 seconds at the next control to refocus and gather myself. Happy with my race after that. I focused on being smooth through the control through looking up and seeing my exit as nearing every control.
C • Bro... 4

orienteering - General 36:37 [3] 5.6 km (6:32 / km) +98m 6:01 / km

A few minutes of mistakes on a control running way past it on a trail and standing in a similar depression to a control. Other then that some of the hesitations and zigzaginess to be expected from night orienteering with a dim headlamp. Overall more focused and happier with how the race went then most night orienteering and a fun couple of races.

running warm up/down 15:00 [1]

There was really only warm-up and cool down for the first race

Thursday Nov 16, 2017 #

Strength 20:00 [1]

orienteering - General 35:16 [3]

running warm up/down 8:00 [1]

Did a bit a warm-up before I started (late because of the warm-up) and then 2 minutes after
6 AM

Strength 55:00 [3]

Crossfit

Wednesday Nov 15, 2017 #

running long 2:02:21 [2] 21.5 km (5:41 / km) +404m 5:12 / km

running 25:00 [1]

orienteering - General 20:00 [3]

Game on the chedoke golf course. Put out glow sticks at 10 different control locations with a partner and then had to swap others out for your colour once put out.

Tuesday Nov 14, 2017 #

Strength 30:00 [2]

running warm up/down 25:00 [1]

Warm up and cool down

running intervals 31:13 [3] 5.65 km (5:32 / km) +120m 5:00 / km

Monday Nov 13, 2017 #

core 14:00 [3]

cycling 45:00 [2]

Sunday Nov 12, 2017 #

Event: Raid the Hammer Adventure Run
 
9 AM

orienteering - General race 2:46:00 [3]

Raid the hammer with my fellow Christia(a)n and Graeme the heathen. Went fairly well despite Anvil saying we would not win.
C • Anvil is a thrower of shade... 7

Saturday Nov 11, 2017 #

core 10:00 [2]

8 AM

running 1:05:00 [2]

SMT with Graeme and trav

Friday Nov 10, 2017 #

Note
(rest day)

Thursday Nov 9, 2017 #

running 13:00 [1] 2.5 km (5:12 / km)

Beginning of the run my gps won't load for
5 AM

running 1:33:45 [2] 16.88 km (5:33 / km) +284m 5:07 / km

Easy very early long run
7 PM

orienteering - General 45:00 [2]

Wednesday Nov 8, 2017 #

Strength 50:00 [3]

Too many pistol squats

running (forest) 20:00 [3] 2.9 km (6:54 / km) +108m 5:49 / km

running warm up/down 30:00 [2]

My warm-up, running around for capture the flag, and then cool-down

Tuesday Nov 7, 2017 #

running warm up/down 20:00 [1]

running intervals 37:56 [4] 6.74 km (5:38 / km) +154m 5:03 / km

running warm up/down 10:00 [1]

Monday Nov 6, 2017 #

running 20:52 [3] 4.4 km (4:45 / km) +117m 4:11 / km

Sped closer to a tempo pace for the last bit of the run. Accelerating throughout (minus the last minute where I slowly slowed down to a jog)

running 1:15:00 [2]

I underestimated the distance beforehand so longer then I intended but about an 70 minutes before the tempo(ish) run and 5 minutes jogging to my house

Strength 32:00 [2]

At home following the run

Sunday Nov 5, 2017 #

7 AM

cycling 1:23:00 [2]

Decided I would ride since it didn't look too bad out. 20 minutes later it decided to rain.
C • Just bad luck 2

Saturday Nov 4, 2017 #

running 1:52:00 [3]

SMT with Trav, Hadron, and pulled by the wondrous Roxy. Added a little 15 minute loop with Hadron at the end

Strength 30:00 [2]

Friday Nov 3, 2017 #

cycling 1:24:16 [2] 31.83 km (22.7 kph)

Dark cycle along the rail trail.

Thursday Nov 2, 2017 #

Strength 26:00 [2]

At home

orienteering - General 40:00 [2]

Wins the award for worst training of the year (not that anything was wrong with the course, Meghan). General stupidity in the beginning on my orienteering, frustration at the tiny range of my headlamp, a stick going through my shoe into my foot, and losing my compass (Which was luckily found, thanks Blainey)
C • Light 8

Wednesday Nov 1, 2017 #

orienteering - General 45:00 [2]

Zombie/Vampire Orienteering. A mix of all paces, some standing around, jogging through the forest with no light to not be spotted, actual running, and full out sprinting
4 AM

running 1:24:20 [2] 16.4 km (5:09 / km) +291m 4:43 / km

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