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Training Log Archive: Danish Dynamite

In the 7 days ending Dec 31, 2017:

activity # timemileskm+m
  running9 6:57:58 39.46 63.5 650
  spinning2 1:15:00
  Unspecified1 55:22
  Strength2 54:00
  orienteering - General1 50:00
  core1 12:00
  Total15 11:04:20 39.46 63.5 650

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MoTuWeThFrSaSu

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

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