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Training Log Archive: Danish Dynamite

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  running31 26:55:31 109.8 176.71 2098
  Strength16 9:03:00
  spinning8 6:00:00
  orienteering - General6 5:28:00 21.75 35.01 202
  cycling2 2:05:02 15.2 24.46 87
  map reading15 1:25:00
  Unspecified1 55:22
  core2 19:00
  Total72 52:10:55 146.76 236.18 2387
  [1-5]62 50:55:55

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Sunday Dec 31, 2017 #

8 AM

spinning 44:00 [2]

All I could manage before work
6 PM

running 1:04:30 [3] 13.1 km (4:55 / km) +222m 4:32 / km

An easy first kilometers to warm-up, a couple of dynamic stretches, and then a tempo run
7 PM

running 15:00 [1]

Saturday Dec 30, 2017 #

8 AM

running 55:27 [1] 7.6 km (7:18 / km) +15m 7:13 / km

Snowshoeing with 13 minutes of easy running at the end
9 PM

spinning 31:00 [1]

10 PM

Strength 36:00 [3]

Friday Dec 29, 2017 #

12 AM

Strength 18:00 [2]

12 PM

running warm up/down 18:10 [1] 3.1 km (5:52 / km) +45m 5:28 / km

running intervals 36:45 [3] 7.6 km (4:50 / km) +97m 4:33 / km

Made up a 1.82-1.83 kilometer loop on the snow packed roads. Ran each one around 7:08, give or take a couple seconds. Then I started every 9:30 minutes
1 PM

running warm up/down 15:53 [1] 3.0 km (5:18 / km) +35m 5:00 / km

Cool down
4 PM

running 1:01:41 [1] 9.7 km (6:22 / km) +22m 6:17 / km

Snowshoeing on the snow covered lake for 40 or so of the minutes. Got dark so I finished on the road to avoid running through some of the slushier spots on the ice
11 PM

core 12:00 [3]

Thursday Dec 28, 2017 #

4 PM

running 54:38 [1] 10.2 km (5:21 / km) +160m 4:58 / km

Was going to go for a long cold run. Then opted to cut it in half as it got dark and even colder (it started at -32, -40 if you include windchill) and spend some time on the elliptical in my grandparents garage
5 PM

Unspecified (elliptical ) 55:22 [1]

Tuesday Dec 26, 2017 #

2 PM

running warm up/down 30:00 [1]

To and from Morgan firestone

orienteering - General 50:00 [3]

Monday Dec 25, 2017 #

9 AM

running 11:00 [1]

Beginning of my run to work through the Dundas valley

running 54:54 [1] 9.2 km (5:58 / km) +54m 5:48 / km

Sunday Dec 24, 2017 #

map reading 5:00 [3]

Day 23. Went straightish right, I first saw the road route but thought someone couldn't possibly make an all road route the fastest, turns out I was wrong
2 PM

running 1:17:43 [1] 12.8 km (6:04 / km) +194m 5:39 / km

10 PM

Strength 45:00 [2]

Saturday Dec 23, 2017 #

8 AM

running 1:48:00 [3]

Friday Dec 22, 2017 #

map reading 5:00 [0]

Day 22. Went straight/right

Thursday Dec 21, 2017 #

Note

Was intending to spin this morning but knees don't seem to be feeling spinning. I'll wait until I have a longer seat tube.

map reading 10:00 [0]

Day 18, went straight opted with the gustav bergman approach of going over the hills. Then Day 21
8 PM

running warm up/down 20:00 [1]

15 minutes warm up, 5 cool down

running hills 37:00 [3]

Chedoke stairs, did that pyramid sort of thing, going up two sections then down 1. Did 5 of them starting around 5:10 then going down to a bit under 4:50 on the last 2 (only to the top)

running 1:27 [4]

One final run up chedoke stairs
9 PM

Strength 23:00 [3]

Took some of the stuff that could aggravate my knee out. 6 minutes of different variations of planks, 10 push ups, clams (shells?), mountain climber push ups, leg lifts/circles, 15 push ups, 2 min 1 leged stand each leg with raises, 15 push ups

Wednesday Dec 20, 2017 #

map reading 5:00 [0]

The straighter route but stay on that major trail. Intended to cut that bend in the trail all the runnners did but for some reason I just kept tracing the trail
4 PM

running 1:05:28 [1] 11.16 km (5:52 / km)

5 PM

running long 47:00 [1]

First bit watch won't load and last part because watch dying
10 PM

Strength 46:00 [2]

Tuesday Dec 19, 2017 #

6 PM

running warm up/down 17:00 [1] 2.01 km (8:27 / km)

Added two minutes for the short cool down

orienteering - General 52:12 [3] 7.6 km (6:52 / km)

8 orienteering intervals across the golf course and in the forest set by hadron
8 PM

Strength 15:00 [3]

Monday Dec 18, 2017 #

9 AM

cycling 1:00:00 [2]

Doing a certification to ride the track in Milton. 3 hours but some standing around so I'll put down 1 hour
3 PM

spinning 50:00 [1]

C • e-mail 1

Sunday Dec 17, 2017 #

9 AM

running warm up/down 20:00 [1]

orienteering - General 51:00 [2] 5.11 km (9:59 / km)

11 AM

Strength 40:00 [2]

added in some lunges with weights this time
10 PM

spinning 50:00 [1]

Saturday Dec 16, 2017 #

map reading 5:00 [0]

Day 16. Right, only difference being when attacking the control I cut up the hill earlier to take the broken path into the control

Note

Only felt my knee after about an hour walking as my legs started to get cold roxy so definitely must be the cold. Haven't felt it the last few runs as I've been wearing my warm-up pants over top of my tights
8 AM

running 43:22 [1] 6.4 km (6:47 / km) +125m 6:10 / km

Easy beginning of SMT with Graeme through the snow
9 AM

running 1:00:00 [3]

Rest of SMT, 10 or so hard hill runs in there ...being in the snow I don't feel they warrant the name sprint

Friday Dec 15, 2017 #

map reading 5:00 [0]

First was going to go left on the road but then switched to right because of the stretch of road going up the hill. Ended up being 2 minutes slower going right
2 PM

spinning 35:00 [1]

All I could do before I had to leave. Took out three minutes in the beginning where I had to readjust the spinner.
4 PM

running 56:00 [1] 8.7 km (6:26 / km) +225m 5:42 / km

Nice run in the snow
6 PM

Strength 50:00 [2]

Roxy made strength difficult wanting to play

Thursday Dec 14, 2017 #

map reading 5:00 [0]

Day 14. Right

running warm up/down 10:00 [1]

Cool down/keep warm
10 AM

spinning 30:00 [1]

11 AM

running 1:19:02 [1] 14.25 km (5:33 / km)

7 PM

orienteering - General 30:00 [3]

Wednesday Dec 13, 2017 #

map reading 5:00 [0]

Day 13.
Went right. Originally was going to go straight along the paths of the fastest times but took a route to the right that ended up being slower. Not too sure how much slower it would have been as no one in the race ran it
8 AM

spinning 1:00:00 [2]

9 AM

Strength 45:00 [3]

Tuesday Dec 12, 2017 #

7 AM

map reading 5:00 [0]

Day 12. The left/blue, exactly what Anders Nordberg route was.
6 PM

running warm up/down 17:00 [1]

running intervals 32:20 [4] 5.68 km (5:42 / km)

7 PM

running warm up/down 7:55 [1] 1.17 km (6:46 / km)

Monday Dec 11, 2017 #

10 AM

running 1:21:01 [1] 14.3 km (5:40 / km) +223m 5:15 / km

Easy run, part way though accelerated into zone 2.
Left knee sore today. Was feeling weird after the muddy golf course hills/intervals last Tuesday.
C • Knee 3
12 PM

core 7:00 [2]

Strength 6:00 [3]

Some exercises for the knees

Saturday Dec 9, 2017 #

map reading 5:00 [1]

Day 9, took lundanes's route ...I remembered the brutal vegetation and my terrible routes straight through cliffs from Oringen and decided to learn from that. Only other route I considered was the one albin ridefelt took (or similar) so same beginning just once at the road crossing and continuing on that cut line
C • Brutal? 4

Note

actually turns out that it was actually Oskar Sjoberg's route not Albin ridefelt
8 AM

running 1:50:00 [3]

SMT with Trav, Hadron and the Chris whoms long I don’t remember. Some nice tempo intervals in there and a few hard ones as well
11 AM

Strength 10:00 [1]

The beautiful knee exercises

Friday Dec 8, 2017 #

map reading 5:00 [0]

Route to christmas day 8. Picked some variation no one else picked ...I'm either a genius or I screwed up

Strength 55:00 [3]

At the gym. Workout involved lots of arms ...my weakness
7 PM

spinning 1:00:00 [1]

Thursday Dec 7, 2017 #

map reading 5:00 [0]

Entertained going straight but opted to do my same route from jwoc (minus the stupidity and sloppiness in the middle of the leg), right to the road.
11 AM

running 30:14 [1] 5.44 km (5:33 / km) +94m 5:07 / km

running 1:19:15 [1]

Last part of the run
7 PM

orienteering - General 50:00 [3] 8.1 km (6:10 / km)

running warm up/down 5:00 [1]

Wednesday Dec 6, 2017 #

6 AM

cycling 1:05:02 [2] 24.46 km (22.6 kph) +87m

9 PM

Strength 38:00 [2]

running 28:36 [3] 6.3 km (4:32 / km) +64m 4:19 / km

Tuesday Dec 5, 2017 #

7 PM

running hills 38:24 [3] 7.0 km (5:29 / km) +254m 4:39 / km

running warm up/down 12:34 [1] 2.29 km (5:29 / km)

running warm up/down 5:00 [1]

warm up
8 PM

Strength 37:00 [2]

Monday Dec 4, 2017 #

map reading 5:00 [0]

Route to Christmas day 4. Went right, similar to Graham Gristwood's route, just I cut straight through that little bendy part in the trail and I cut to left of where he did when he cuts from trail to trail in the middle of the leg.

Sunday Dec 3, 2017 #

map reading 5:00 [0]

Route to Christmas day 3. Finland ...so went as straight as possible. All the runners of the route ran up the hill and ran along the top but I said screw it and went straight along the the hillside for the first portion.
10 AM

running warm up/down 25:00 [1]

11 AM

orienteering - General 1:34:48 [3] 14.2 km (6:41 / km) +202m 6:14 / km

8 PM

Strength 44:00 [2]

Saturday Dec 2, 2017 #

map reading 10:00 [0]

World of O, first two days of route to Christmas. Had the honour of picking two wrong routes. Went right/straigh on both of them. I have clearly forgotten the horror of Swiss climb and a long road run can be your friend.

running 1:10:33 [3] 13.51 km (5:13 / km) +265m 4:45 / km

Started slow and attempted to accelerate throughout. Had to change from my intended course because I forgot about the bow hunting currently going on

running warm up/down 12:39 [1] 2.2 km (5:45 / km) +4m 5:42 / km

Friday Dec 1, 2017 #

Note

Intended on going for an easy ride tonight but after going into Toronto to apply for my Danish passport and then walking around Toronto all day didn't feel up to it
7 AM

Strength 35:00 [2]

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