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Training Log Archive: Danish Dynamite

In the 31 days ending Jul 31, 2020:

activity

time

miles

running

31:17:33

247.04

(7:36)

397.58

(4:43)

4382

orienteering - General

6:02:03

30.89

(11:43)

49.71

(7:17)

1161

Strength

2:22:30

cycling

1:45:00

Swimming

34:00

Total

42:01:06

277.93

447.29

5543

averages - weight:80kg

2:39

0:00

» now

Friday Jul 31, 2020 #

9 PM

Note
(rest day)

Drove to the cottage. Planned on going for a short 30 min run, but 9:30 and not to keen on running through the forest in the dark with no light

Thursday Jul 30, 2020 #

6 PM

running warm up/down 20:00 [2] 3.83 km (5:13 / km) +65m 4:49 / km
shoes: Saucony Kinvara 10 (2)

Legs feeling a little sore, started off nice and slow

running intervals 34:30 [5] 9.13 km (3:47 / km) +120m 3:33 / km
shoes: Saucony Kinvara 10 (2)

4x 90s fast, 90 easy, 60 fast, 60 easy, 45 fast, 45 easy, 30 fast, 2 mins recovery

Around Sanctuary loop

7 PM

running warm up/down 17:00 [2] 3.3 km (5:09 / km) +55m 4:45 / km
shoes: Saucony Kinvara 10 (2)

Wednesday Jul 29, 2020 #

4 PM

running 1:10:00 [2] 14.0 km (5:00 / km) +200m 4:40 / km
shoes: Brooks Ghost 12

No gps since watch about to die. Rough guess at distance/climb

C • Battery? Or Watch? If watch... 2

Tuesday Jul 28, 2020 #

4 PM

running 7:00 [1] 1.24 km (5:39 / km) +5m 5:32 / km
shoes: Salming Elements

orienteering - General 32:52 [3] 4.55 km (7:13 / km) +35m 6:57 / km
shoes: Salming Elements

Training at ......can't remember will fill in later

Pretty messy o on my part. Not actually that intense, but will log as intensity 3 since picking up the speed moving through the forest at times.

Messed up twice in the incredibly vague rocky part just above the escarpment, and annoying mistake wandering off to the left towards the end of one of the longer legs (I think #6).

Also no trails so only taking them if I happened to run across them on my route

5 PM

orienteering - General 30:00 [1] 4.94 km (6:04 / km) +113m 5:27 / km
shoes: Salming Elements

Flag pick-up, took 5 mins out

Monday Jul 27, 2020 #

11 AM

running warm up/down 20:00 [2] 4.1 km (4:53 / km) +30m 4:42 / km
shoes: Saucony Kinvara 10 (2)

12 PM

running intervals 45:15 [4] 11.57 km (3:55 / km) +97m 3:45 / km
shoes: Saucony Kinvara 10 (2)

30 min tempo, 3 min easy, 6* 45s/90s

running warm up/down 13:53 [2] 3.02 km (4:36 / km) +30m 4:23 / km
shoes: Saucony Kinvara 10 (2)

Sunday Jul 26, 2020 #

10 AM

running 39:52 [2] 8.41 km (4:44 / km)
shoes: Brooks Ghost 12

12 PM

Swimming 34:00 [1]

4 PM

running 41:01 [2] 8.32 km (4:56 / km)
shoes: Saucony Kinvara 10 (2)

Saturday Jul 25, 2020 #

10 AM

running long 2:00:15 [3] 27.48 km (4:23 / km) +204m 4:13 / km
shoes: Saucony Kinvara 10 (2)

Long with 35 mins steady effort in there. A bit over 4min/km pace for the steady effort, with legs not wanting to run much faster then that.

Not going to call it Hilly, but more hills then I would have expected when you are running around a lake

3 PM

Strength 30:00 [2]

Friday Jul 24, 2020 #

Note
(rest day)

Drove up to grandparents cottage right after work so just skipping run today

Thursday Jul 23, 2020 #

6 PM

running warm up/down 20:30 [2] 4.02 km (5:06 / km) +60m 4:45 / km
shoes: Saucony Kinvara 10 (2)

Feeling a little sleepy, tripped over a root running along the creek

running 27:00 [4] 6.8 km (3:58 / km) +98m 3:42 / km
shoes: Saucony Kinvara 10 (2)

15 min tempo + 5*300/100 jog

On the loop at sanctuary with 3.5 minutes recovery (jogging apart from 45s standing to let the tumtum settle down).

300s just along the bottom corner of the park. Starting at goal posts, turning over legs for the first bit and full out up towards the other goal posts.

running warm up/down 16:21 [2] 3.19 km (5:08 / km) +60m 4:41 / km
shoes: Saucony Kinvara 10 (2)

Wednesday Jul 22, 2020 #

6 PM

running 1:00:00 [2] 13.14 km (4:34 / km) +196m 4:15 / km
shoes: Brooks Ghost 12

8 PM

Strength 12:30 [2]

100 partner sit-ups with Noah using medicine ball

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship

6 PM

running warm up/down 25:00 [1] 4.5 km (5:33 / km) +70m 5:09 / km
shoes: Saucony Kinvara 10 (2)

Adding a bit of time to warm-up run over since I through some accelerations in

running intervals 32:25 [4] 8.74 km (3:43 / km)
shoes: Saucony Kinvara 10 (2)

4x 2000m w/ 90s rest.

Just opted to run on the track nearby since easy to figure out how fast was running. Suppose to keep them between 3:15-20 pace, so running in:
6:38,37,35,36

Grinding out the last one, but legs feeling surprisingly nice.

running 7:30 [1] 1.41 km (5:19 / km) +20m 4:58 / km
shoes: Saucony Kinvara 10 (2)

Guess at time since took a while to jump a fence when leg cramped up part way through

7 PM

running 8:45 [2] 1.85 km (4:44 / km) +10m 4:36 / km
shoes: Saucony Kinvara 10 (2)

Continued cool-down after dropping off water bottle at house

Monday Jul 20, 2020 #

4 PM

Note
weight:80kg

6 PM

running 1:06:30 [2] 13.11 km (5:04 / km) +245m 4:38 / km
shoes: Salming Elements

Sunday Jul 19, 2020 #

11 AM

running 28:12 [1] 5.75 km (4:54 / km) +9m 4:52 / km
shoes: Saucony Kinvara 10 (2)

Morning jog, feeling a little hung over

running 4:00 [3] 0.87 km (4:36 / km)
shoes: Saucony Kinvara 10 (2)

4 strides

4 PM

running 1:02:15 [2] 13.37 km (4:39 / km) +108m 4:29 / km
shoes: Saucony Kinvara 10 (2)

Easy evening run.

Emergency stop by the house part way through for a much needed poo

Saturday Jul 18, 2020 #

10 AM

running 24:00 [2] 4.82 km (4:59 / km) +35m 4:48 / km
shoes: Salming Elements

orienteering - General 1:37:00 [3] 11.67 km (8:19 / km) +238m 7:33 / km
shoes: Salming Elements

~4.5 km corridor + 2x ~2 km orienteering intervals at a somewhat harder intensity ...messed up the ending to the corridor pretty bad, as just drawing it through the technical contour area (more or less random) and struggling to understand what any of the contours meant

About 15-20 minutes of trail running in there going from start to finish of different loops, and giving a nice break from terrain.

Friday Jul 17, 2020 #

6 PM

running 44:00 [2] 9.37 km (4:42 / km) +67m 4:32 / km
shoes: Saucony Kinvara 10 (2)

Thursday Jul 16, 2020 #

5 PM

running warm up/down 15:00 [2] 3.02 km (4:58 / km) +28m 4:45 / km
shoes: Saucony Kinvara 10 (2)

Switching things up and riding the bike over to Churchill and getting a nice extended warm-up in.

Loop around some trails for the warm-up

6 PM

running intervals 41:00 [4] 11.01 km (3:43 / km)
shoes: Saucony Kinvara 10 (2)

3x 4 min, 3 min, 2 min, 1 min w/ 1 min easy recovery on everything

4 mins were at a steady effort, so feeling more a long recovery from the 1s and 2s, which were suppose to be at 5k, 10k pace. Legs not capable of moving too fast at the moment.

running warm up/down 10:30 [2] 2.22 km (4:44 / km)
shoes: Saucony Kinvara 10 (2)

Wednesday Jul 15, 2020 #

6 PM

running 56:00 [2] 10.78 km (5:12 / km) +199m 4:45 / km
shoes: Saucony Kinvara 10 (2)

Nice and easy

7 PM

running 5:00 [3] 0.8 km (6:15 / km)

5x ~15s strides across the park

Tuesday Jul 14, 2020 #

5 PM

running warm up/down 20:15 [2] 4.02 km (5:02 / km) +50m 4:45 / km
shoes: Saucony Kinvara 10 (2)

running 26:00 [4] 7.12 km (3:39 / km) +91m 3:26 / km
shoes: Saucony Kinvara 10 (2)

10 min tempo, 2 min easy, 3x [1 min fast, 1 min easy], 8 min tempo.

Just running around a figure 8 sort of loop at Sanctuary park. So some sharper corners and a bit of climb ....climb also maybe a little optimistic, but you win some, you loose some. I'll take it.

C • Sanctuary 2

6 PM

running warm up/down 12:45 [2] 2.54 km (5:01 / km) +40m 4:39 / km
shoes: Saucony Kinvara 10 (2)

Right calf feeling some discomfort.

8 PM

Strength 20:00 [2]

Skipped the calf raises

Monday Jul 13, 2020 #

6 PM

running 1:07:20 [2] 13.94 km (4:50 / km) +121m 4:38 / km
shoes: Saucony Kinvara 10 (2)

Legs not wanting to run much faster then this.

Sunday Jul 12, 2020 #

9 AM

running warm up/down 14:23 [1] 2.88 km (5:00 / km) +19m 4:50 / km
shoes: Saucony Kinvara 10 (2)

orienteering - General 1:32:15 [3] 13.82 km (6:41 / km) +394m 5:51 / km
shoes: Nvii Forest 1

11 AM

running 45:55 [2] 8.88 km (5:10 / km) +98m 4:54 / km
shoes: Saucony Kinvara 10 (2)

Saturday Jul 11, 2020 #

10 AM

running 59:45 [2] 12.91 km (4:38 / km) +183m 4:19 / km
shoes: Saucony Kinvara 10 (2)

Finally a decent temperature. Nice and humid though, shorts failing to dry over night when I left them out.

Pleasant finish to the run in the heavy rain for the last 15 minutes.

8 PM

Strength 35:00 [2]

Friday Jul 10, 2020 #

Event: POSTPONED - Canadian Orienteering Champs

6 PM

running 1:10:37 [2] 15.03 km (4:42 / km) +220m 4:23 / km
shoes: Saucony Kinvara 10 (2)

Hilly first 45 minutes, then coasting down the rail trail home.

Incredibly enjoyable, seemingly had every deer fly on me in the fores.t

Thursday Jul 9, 2020 #

5 PM

running 20:40 [2] 4.05 km (5:06 / km) +100m 4:33 / km
shoes: Saucony Kinvara 10 (2)

running 29:30 [4] 6.96 km (4:14 / km) +140m 3:51 / km
shoes: Saucony Kinvara 10 (2)

15 min tempo, 2:00 min recovery + 5x 1 min [ 90s ]

Starting tempo at the bottom of Artaban and running up the direction of the escarpment. Nice rolling hills and generally heading downhill from there, finishing at top of Artaban on the opposite side.

Gave an extra 30s recovery after tempo, and first 2 uphill and jogging down through the forest to hit the trail again. Next 3, back forth along a flat section of trail.

6 PM

running warm up/down 21:01 [2] 4.09 km (5:08 / km) +67m 4:45 / km
shoes: Saucony Kinvara 10 (2)

Wednesday Jul 8, 2020 #

5 PM

cycling 1:10:00 [2]

Ride with Sergei. The usual, I'd pull ahead of him going up hills and he'd catch up on the way down

8 PM

running 25:37 [2] 5.02 km (5:06 / km) +42m 4:54 / km
shoes: Saucony Kinvara 10 (2)

Evening jog + 4x 15 strides

Tuesday Jul 7, 2020 #

7 PM

running warm up/down 22:00 [1] 4.1 km (5:22 / km) +29m 5:11 / km
shoes: Saucony Kinvara 10 (2)

running intervals 40:00 [4] 9.82 km (4:04 / km) +65m 3:57 / km
shoes: Saucony Kinvara 10 (2)

9x1 km around roads with 1 min rest. 7th faster, when I accidentally started off faster and decided to just keep the intensity up.

Hot and legs also feeling pretty rough. Probably not optimal circumstances to be running intervals 14 hours after getting up.

8 PM

running 8:08 [1] 1.68 km (4:50 / km) +16m 4:37 / km
shoes: Saucony Kinvara 10 (2)

Monday Jul 6, 2020 #

6 PM

running 12:30 [1] 2.25 km (5:33 / km) +45m 5:03 / km
shoes: Nvii Forest 1

Jog over to the start plus a lap of the ponds.

orienteering - General 36:26 [2] 4.88 km (7:28 / km) +147m 6:29 / km
shoes: Nvii Forest 1

Rode over to Clappison's and did some orienteering to switch things up.

7 PM

running 4:15 [1] 0.61 km (6:58 / km) +15m 6:12 / km
shoes: Nvii Forest 1

Sunday Jul 5, 2020 #

11 AM

running 49:15 [3] 11.72 km (4:12 / km) +95m 4:02 / km
shoes: Saucony Kinvara 10 (2)

Ride over to Church Hill park and then running X-league.

running 5:00 [1] 0.89 km (5:37 / km) +2m 5:33 / km
shoes: Saucony Kinvara 10 (2)

Jogging to/from stashed bag

6 PM

running 50:00 [2] 9.35 km (5:21 / km) +179m 4:53 / km
shoes: Saucony Kinvara 10 (2)

Disgustingly warm and didn't feel like biking over to a map, so opted to just go for a run.

5-10 minutes in the middle running through some nasty woods along some deer paths, attempting to look for a path through the houses I thought might be there.

7 PM

Strength 20:00 [2]

4 rounds of [ 1 min core, 1 min calf raise, 1 min core, 1 min squat ]

Saturday Jul 4, 2020 #

10 AM

running 1:04:35 [2] 11.79 km (5:29 / km) +200m 5:03 / km
shoes: Salming Elements

Adding up running to start of terrain run / line-o, from finish of that to top of K2, and then from the finish of course back home.

orienteering - General 48:30 [2] 6.25 km (7:46 / km) +159m 6:53 / km
shoes: Salming Elements

~20 minutes line-o and the ~30 min course.

Regretting the choice of shorts. Also, probably should bring water since run back was a bit of a grind

4 PM

Note

Rode down to Dundas. Will also skip second o-training and run tomorrow afternoon instead

Friday Jul 3, 2020 #

9 AM

cycling 35:00 [1]

Going to log the ride up Wilson to my dads house this time. I feel like I can technically call it a warm-up

10 AM

running 15:15 [2] 2.96 km (5:09 / km) +25m 4:57 / km
shoes: Nvii Forest 1

To start

11 AM

orienteering - General 25:00 [4] 3.6 km (6:57 / km) +75m 6:17 / km
shoes: Nvii Forest 1

Running world champs test course. Ended up bailing part way through, after I made a dumb mistake assuming I had hit the main trail at a different point.

Woke up feeling good to run, but had lost motivation by the time I was actually running. Plus, hot and a few minutes behind ideal time at the point I bailed.

Probably, hard to run sub 40 in summer with peak vegetation, but might give it another try just before I head back to Sweden and no longer working, so can hopefully conjure up a little more motivation.

C • Sverige 2

running 26:16 [1] 4.86 km (5:24 / km) +75m 5:01 / km
shoes: Nvii Forest 1

Easy jog back home, apart from putting in a little more effort going up Martin's road

7 PM

running 15:00 [2] 3.08 km (4:52 / km)
shoes: Saucony Kinvara 10 (2)

Running intervals later to make a little more bearable.

running intervals 34:00 [4] 8.61 km (3:57 / km)
shoes: Saucony Kinvara 10 (2)

4x 7 min w/ 1:30 rest.

First at 3:33 min/km and then 29,30,28.

Feeling nice and comfortable, or well as comfortable as possible in 30 degrees, with heavy legs, and a nice stomache cramp.

8 PM

running 9:00 [2] 1.98 km (4:33 / km)
shoes: Saucony Kinvara 10 (2)

Thursday Jul 2, 2020 #

7 PM

running 40:17 [1] 7.38 km (5:28 / km) +108m 5:05 / km
shoes: Saucony Kinvara 10 (2)

Evening jog. Planned on riding, but no bike to ride

9 PM

Strength 25:00 [2]

Strength post dinner

Wednesday Jul 1, 2020 #

6 PM

running 1:25:30 [2] 15.89 km (5:23 / km) +346m 4:51 / km
shoes: Saucony Kinvara 10 (2)

Easy evening run. Meant to run up Sydenham and keep on some nice flat trails.

Accidentally ran down the escarpment, so had to go back up.

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