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Training Log Archive: Danish Dynamite

In the 7 days ending Dec 2, 2018:

activity	#	time	miles		km		+m
running	14	6:40:19	50.07	(8:00)	80.58	(4:58)	738
orienteering - General	4	1:47:05	8.77	(12:12)	14.12	(7:35)	352
Strength	2	1:03:00
cycling	1	20:00
map reading	2	10:00
Total	19	10:00:24	58.84		94.7		1090
[1-5]	17	9:50:24

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Sunday Dec 2, 2018 #

running warm up/down 42:00 [1] 7.34 km (5:43 / km) +33m 5:36 / km

Running to the track and then exercises

8 AM

running 16:48 [4] 5.14 km (3:16 / km)

Solo 5000m test. I was a bit disappointed by the time, but I suppose I've never actually run anything on the track and my last running race was over 2 years in high school when I didn't really train.
The first kilometre was 3:07, then I slowed down and was just too comfortable. On the brightside my time shouldn't be tough to beat.

C • Still a pretty good time fo... 16

9 AM

running warm up/down 4:24 [1] 0.76 km (5:47 / km)

2 PM

Note

Easy week so decided to go to the gym tomorrow morning and just relax tonight

3 PM

map reading (Route to Christmas Day 2) 5:00 [0]

Olav lundanes's route choice apart from a micro route choice around the other side of a small lake. First, looked at going right (the faster option), but then opted to go left when I spotted a few paths I could hit to make the 4 kilometers mentally a bit easier and also avoiding climbing any major hills.

Saturday Dec 1, 2018 #

11 AM

map reading (Route to Christmas Day 1) 5:00 [0]

Originally looked at going left of the line and avoiding climb, but it looked like a mess in the last half of the leg so switched to right. Ended up having Dimtry Nakonechnyi's leg for the first half or so, and then when he goes right and loses time on the safer routechoice I went straight similar to mika kirmula

12 PM

running 5:00 [1] 0.78 km (6:25 / km)

Running to start and then figuring out how to cross a rocky stream

orienteering - General 7:00 [1] 0.88 km (7:57 / km) +30m 6:48 / km

Did a control picking exercise at Bors falls. First bit was on a map with just lidar contours, I couldn't understand at all

1 PM

orienteering - General 43:00 [2] 4.93 km (8:43 / km) +214m 7:10 / km

The rest was on a proper map and went well apart from getting lost on a running portion where a trail went missing. Would just jog up the escarpment and then do a control picking exercise making its way downhill. Very rocky in parts so some slow going in parts

Friday Nov 30, 2018 #

11 AM

running 15:16 [1] 3.0 km (5:05 / km) +30m 4:51 / km

Took out a minute due to a pee and a bit of stretching

running tempo 39:03 [3] 10.11 km (3:52 / km) +63m 3:45 / km

Probably ate too much food since I was burping the whole run and my stomach was not making it easy to run

12 PM

running 11:44 [1] 2.35 km (5:00 / km) +25m 4:44 / km

Stopped for a minute and then ran home with 5 strides along the way home

Thursday Nov 29, 2018 #

11 AM

running warm up/down 28:00 [1] 4.34 km (6:27 / km) +20m 6:18 / km

running intervals 37:40 [4] 8.84 km (4:16 / km)

8x 1000m on the track with 1:30 rest. 3:09, 3:10, 3:12 on the first three. Legs were a bit tired so opted to to slow down for the next few, hitting 3:17, 3:15 3 times, and 3:10 to close it off. It the middle intervals just tried to hit a constant pace, in comparison to my usual spike right out of the gates.

12 PM

running warm up/down 11:51 [1] 2.4 km (4:56 / km) +3m 4:54 / km

11 PM

Strength 33:00 [2]

tempted to also log carrying a 18 pack of coke in one hand while biking home.

Wednesday Nov 28, 2018 #

10 AM

running 41:30 [2] 8.19 km (5:04 / km) +150m 4:39 / km

Run over to artaban, also just guessing on dividing the climb up

11 AM

orienteering - General 17:04 [2] 2.2 km (7:45 / km) +75m 6:38 / km

Was doing a corridor exercise, but from the combination of a thin layer of snow, wet leaves, and mud I kept slipping and falling in my trail running shoes, I decided to abandon the training for another day. Also a bit distracted in my orienteering, so maybe good to leave the training for a day I’ll get something out of it

running 1:01:02 [2] 11.6 km (5:16 / km) +249m 4:45 / km

Climbed up to a trail and then headed out to k2 and made my way back home

Tuesday Nov 27, 2018 #

1 PM

Strength 30:00 [2]

6 PM

cycling warm up/down 20:00 [1]

We'll just call it 20 minutes of cycling

running warm up/down 9:00 [1] 1.57 km (5:44 / km)

running 31:49 [4] 5.71 km (5:34 / km) +90m 5:10 / km

7 PM

running warm up/down 12:54 [1] 2.47 km (5:13 / km) +33m 4:54 / km

Monday Nov 26, 2018 #

10 AM

running 14:30 [1] 2.72 km (5:20 / km) +27m 5:05 / km

orienteering - General 40:01 [2] 6.11 km (6:33 / km) +33m 6:23 / km

11 AM

running 17:48 [1] 3.26 km (5:28 / km) +15m 5:20 / km

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