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Training Log Archive: Danish Dynamite

In the 30 days ending Nov 30, 2019:

activity	#	time	miles		km		+m
running	20	11:34:23	86.46	(8:02)	139.14	(4:59)	1091
orienteering - General	6	7:13:44	40.53	(10:42)	65.23	(6:39)	794
spinning	7	4:51:00
Strength	9	4:15:00
cycling	1	2:05:00	34.55	(16.6/h)	55.6	(26.7/h)
Total	38	29:59:07	161.54		259.97		1885

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Saturday Nov 30, 2019 #

12 PM

cycling 2:05:00 [2] 55.6 km (26.7 kph)

Decided to bike to Ystad and back. Uncle’s bike so seat a little low, probably took some pressure off calves so all good and knee didn’t hurt.

After reaching Ystad, was really regretting going this far as had 27.5k left riding into the wind. Glutes (getting sore) ...probably due to low seat, or at least contributing to problem. For last 15k decided to take 5k easy spinning, 5k hard, and anotjer 5k easy.

Not sure if this makes sense, at families “julefrokosten” and had far too many schnapps. ....currently getting out drunk by old men, a little depressing

Friday Nov 29, 2019 #

11 AM

running warm up/down 11:00 [1] 1.95 km (5:38 / km) +25m 5:18 / km
shoes: Icebug Acceleritas 7

orienteering - General 1:08:21 [3] 9.4 km (7:16 / km) +115m 6:51 / km
shoes: Icebug Acceleritas 7

running warm up/down 1:00 [1] 0.16 km (6:15 / km)
shoes: Icebug Acceleritas 7

Wednesday Nov 27, 2019 #

5 PM

orienteering - General 1:37:00 [2] 12.29 km (7:54 / km) +156m 7:25 / km
shoes: Icebug Acceleritas 7

Line-o from vokalen with Matthias. Alone towards the end, when Matthias had to leave to join a meeting.

Tuesday Nov 26, 2019 #

11 AM

running warm up/down 12:00 [1] 2.05 km (5:51 / km) +25m 5:31 / km
shoes: Icebug Acceleritas 7

12 PM

orienteering - General 35:00 [3] 6.19 km (5:39 / km) +58m 5:24 / km
shoes: Icebug Acceleritas 7

Running the middle course from last weeks vinternat. Took a 3 minute rest half way, not counting rest in training time. Feeling my calves or maybe my achilles (don't really know, feels like somewhere in the middle) a little and got sore after picking up the pace on the final 300m trail stretch to the finish.

Technically, some bearings were sloppy and thrown around a couple times when the vegetation had changed, but all around fairly clean.

https://imgur.com/gallery/EJjsCnn

running warm up/down 2:20 [1] 0.41 km (5:41 / km)
shoes: Icebug Acceleritas 7

Sunday Nov 24, 2019 #

3 PM

spinning 15:00 [1]

spinning 45:00 [2]

Switching to some weird elliptical

Saturday Nov 23, 2019 #

6 PM

spinning 55:00 [1]

15 spinning, switching to the elliptical for 30, and a final 10 on the bike again.
Had planned on starting up running again, but decided to do some drunk biking last night and impressively went over the handlebars. Knee banged up a bit, so we’ll see how I’m feeling tomorrow.

Friday Nov 22, 2019 #

7 PM

Strength 25:00 [2]

Wednesday Nov 20, 2019 #

11 AM

running 27:28 [2] 5.28 km (5:12 / km) +48m 4:59 / km

Testing out the achilles, a little longer then intended, but held up so all good. No pain, but still feeling something there.

After taking the first day off running, my achilles started to feel worse, so I decided it might be good to take a week off running. My body seems to be a bit of a mess at the moment, since my left hamstring has been cramping up at the gym, so probably lifting too much dependent on my hamstrings(?), and also I still haven't recovered from the cold I've had the past few weeks/month(?). All that combined, I will actually try to take it really easy now. Also, my heart has felt like its been racing the past week, and I'm not really sure what to think about that.

For the couple weeks I'll just lift heavier once a week, two sessions of more maintenance strength, and then maybe a couple orienteering sessions, since orienteerng is fun, and a shake-out jog to test the achilles a bit. I will physically try to stop myself from doing anything more.

And in other news, why the fuck Jose Mourinho?

C • Why? 3

C • Hope you start feeling better soon! 1

Tuesday Nov 19, 2019 #

11 AM

spinning 15:00 [1]

spinning 15:00 [4]

Bailed on the intervals half way since feeling the cold

spinning 5:00 [1]

9 PM

Strength 40:00 [3]

Monday Nov 18, 2019 #

4 PM

spinning 30:00 [1]

I'll stop doing these 30 min spins. Only real benefit is to shake out my legs, so I'll either try to do something around an hour, some sort of intervals, or nothing at all

Sunday Nov 17, 2019 #

9 PM

Strength 45:00 [2]

Saturday Nov 16, 2019 #

8 PM

Strength 10:00 [1]

Friday Nov 15, 2019 #

1 PM

spinning 19:00 [1]

15 min easy spin before and 4 after

spinning 40:00 [3]

8x 3 min at a comfortable burning sort of of effort with 2 min rest. Increasing the resistance every 2 intervals

Also forgot to get the 1st map for Jaettemilen, so just added the 2d rerun link to my log

Thursday Nov 14, 2019 #

9 PM

Strength 35:00 [2]

Strength at home, also didn’t really feel like spinning today

Wednesday Nov 13, 2019 #

3 PM

running 47:20 [2] 9.06 km (5:13 / km) +116m 4:55 / km
shoes: Saucony Kinvara 10

Was planning on a long run, but feeling my Achilles’ tendons and right calf so decided should probably cut it short and maybe also take a few weeks easy to finish off November.

Knees feeling good after the past month of relatively little mileage, just not sure where the Achilles/calf pain is coming from? I’ve been orienteering more, but not enough to be the cause?

C • Achilles/calf pain 5

Tuesday Nov 12, 2019 #

11 AM

Strength 35:00 [1]

Easy at the gym. Legs pretty sore, just doing some core, easy leg exercises and squats, and ankle strengthening

6 PM

running warm up/down 10:00 [1] 1.92 km (5:13 / km) +10m 5:05 / km
shoes: Saucony Kinvara 10

running intervals 35:25 [4] 7.17 km (4:56 / km) +110m 4:35 / km
shoes: Saucony Kinvara 10

running warm up/down 8:52 [1] 1.52 km (5:50 / km) +6m 5:43 / km
shoes: Saucony Kinvara 10

Monday Nov 11, 2019 #

7 AM

running 31:40 [1] 5.99 km (5:17 / km) +60m 5:02 / km
shoes: Saucony Kinvara 10

Easy morning jog, finished at lidl to buy some bread and milk, then a couple minutes back home.

Sunday Nov 10, 2019 #

10 AM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +7m 5:55 / km
shoes: Icebug Acceleritas 7

orienteering - General race 1:50:23 [4] 21.91 km (5:02 / km) +240m 4:47 / km
shoes: Icebug Acceleritas 7

Jaettenmilen, so fun to run in some fast danish terrain. Simon Harden, Mads, Søren, and I were all together going into the diamond forking. A bit of sloppiness so lost Søren and Simon and didn’t see them again, leaving just me and Mads together from there.

Lead handed over between us from there until towards the end, where Mads led for six or so controls and was looking strong, only to accidentally get stuck in a marsh and physically hit a wall there. So pulled away from him over the last two controls.

http://3drerun.worldofo.com/2d/?server=o-track.dk&...

12 PM

running warm up/down 6:00 [1] 1.04 km (5:46 / km) +12m 5:27 / km
shoes: Icebug Acceleritas 7

Saturday Nov 9, 2019 #

12 PM

running warm up/down 25:00 [1] 4.5 km (5:33 / km) +10m 5:30 / km
shoes: Saucony Kinvara 10

running intervals 20:00 [5] 5.49 km (3:39 / km) +13m 3:36 / km
shoes: Saucony Kinvara 10

10*1 on/off to get my legs moving faster. Running them around some sodden football fields, so moved the last to a paved path to feel fast.

running warm up/down 11:45 [2] 2.52 km (4:40 / km) +5m 4:37 / km
shoes: Saucony Kinvara 10

Friday Nov 8, 2019 #

8 PM

running 47:00 [2] 10.12 km (4:39 / km) +24m 4:35 / km
shoes: Saucony Kinvara 10

Stumbling across the dunes, along the beach, in the dark.

Thursday Nov 7, 2019 #

6 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km) +35m 4:36 / km
shoes: Nvii Forest 1

Split over about 20 mins. Stretching out my calves and generally trying to make sure I don't kill them in the terrain

orienteering - General 1:20:00 [2] 8.87 km (9:01 / km) +150m 8:19 / km
shoes: Nvii Forest 1

Keeping it easy. Rough terrain and quite rocky, so didn't want to risk making it worse by stumbling through the forest at speed.
Nice terrain, just map a bit old so tough orienteering towards the end as my light started to fade.

Wednesday Nov 6, 2019 #

10 AM

Strength 45:00 [1]

4 PM

running 1:31:00 [2] 16.94 km (5:22 / km) +196m 5:05 / km
shoes: Saucony Kinvara 10

Tuesday Nov 5, 2019 #

6 PM

running warm up/down 12:30 [1] 2.0 km (6:15 / km) +25m 5:53 / km
shoes: Saucony Kinvara 10

running intervals 34:00 [4] 8.53 km (3:59 / km) +80m 3:48 / km
shoes: Saucony Kinvara 10

4x 3,2,1 with with 1 min rest. Feeling the cold and missing a bit of speed

running warm up/down 7:55 [1] 1.38 km (5:44 / km) +16m 5:25 / km
shoes: Saucony Kinvara 10

Monday Nov 4, 2019 #

2 PM

running 10:00 [1] 1.86 km (5:23 / km) +15m 5:10 / km
shoes: Icebug Acceleritas 7

orienteering - General 43:00 [2] 6.57 km (6:33 / km) +75m 6:11 / km
shoes: Icebug Acceleritas 7

Just rode over to a map. Calf hurting whenever I don’t strike the ground with my right foot evenly, which happens quite often in the rocky terrain. Stopped to stretch out a couple times.

C • November is a month to slow... 2

3 PM

running 5:20 [1] 1.04 km (5:08 / km) +15m 4:47 / km
shoes: Icebug Acceleritas 7

11 PM

Strength 10:00 [1]

Sunday Nov 3, 2019 #

12 PM

running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Saucony Kinvara 10

running intervals 1:00:00 [3] 15.63 km (3:50 / km)
shoes: Saucony Kinvara 10

6x8 min w/ 2 rest. Just trying to keep nice and comfortable. Also taking little stops on the rest to stretch out the knees and keep them feeling good.

1 PM

running 6:30 [1] 1.34 km (4:51 / km)
shoes: Saucony Kinvara 10

9 PM

Strength 10:00 [1]

Falling asleep, feeling lazy so not going to the gym

Saturday Nov 2, 2019 #

11 AM

running 1:32:00 [2] 16.59 km (5:33 / km) +181m 5:16 / km
shoes: Saucony Kinvara 10

Planned on doing intervals, but woke up still feeling my cold, and decided in the warm-up that I just felt like doing a nice 90min jog through the forest. Will likely do the intervals tomorrow morning.

Also deciding that the next big race I'll focus on is tiomila. It's looking pretty likely I'll be running the long night, so I just want to physically to the point I can keep up with more or less anyone. I think my main issue is my top speed which I need to increase, so over the winter I'll look to become a faster runner and maybe run some 3-10k races in the spring.

C • långa natten 1

C • långa natten 2

6 PM

spinning warm up/down 15:00 [1]

spinning 30:00 [4]

15x1 on/off, actually ended up taking the middle interval out to give my legs a bit more rest and keep the last 7 efforts hard

7 PM

spinning warm up/down 7:00 [1]

Friday Nov 1, 2019 #

12 PM

running 28:18 [2] 5.65 km (5:01 / km) +57m 4:46 / km
shoes: Saucony Kinvara 10

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