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Training Log Archive: Danish Dynamite

In the 7 days ending Jan 27, 2019:

activity	#	time	miles		km		+m
running	12	6:13:32	45.93	(8:08)	73.91	(5:03)	830
orienteering - General	4	2:42:11	11.71	(13:51)	18.84	(8:37)	445
spinning	3	2:30:00
Strength	2	1:00:00
Total	16	12:25:43	57.63		92.75		1275

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Sunday Jan 27, 2019 #

10 AM

running warm up/down 19:00 [2] 3.78 km (5:02 / km)

Watch had no battery because I forgot to charge it so I didn't start the watch for the warm-up. So gmap-pedometer distance

running 39:30 [3] 9.9 km (3:59 / km) +90m 3:49 / km

Was going to do one of the hour interval sessions but as I was running the warm-up I figured I'd rather do some orienteering so just ran around a 10k tempo sort of thing. There was about a 2km stretch of trail that hadn't been cleared of snow, so I kept a decent pace going down it, but whatever the weird combination of no footing due to road shoes, a slight incline, and wind really slowly me down on the way back

A couple stops to cross roads so took 45s out.

11 AM

running 12:45 [2] 2.47 km (5:10 / km) +7m 5:05 / km

12 PM

running 12:00 [1] 2.3 km (5:13 / km)

Ran over to Morgan Firestone about an hour after the first run

orienteering - General 1:00:00 [2] 6.0 km (10:00 / km) +300m 8:00 / km

An easy corridor exercise, since none of the map was blanked out, before the course planning course. Fun in the snow, other then the fact I left my o shoes in dundas, so in running shoes I was slipping and wiping out. Just need to remember to look a up further in the crazy steep contour area, where I get to focused on small immediate details.

Just guessing on the climb with no watch, but I feel like there was at least 300m of climb

C • corridor 2

Saturday Jan 26, 2019 #

8 AM

running 40:52 [2] 7.54 km (5:25 / km) +60m 5:13 / km

Run down to Dundas from my dads house. I had a kilometre or so of terrain running where I just ran along the bottom of the escarpment

orienteering - General 23:00 [2] 2.86 km (8:03 / km) +85m 7:00 / km

A portion of a corridor exercise I had never run in this direction before. Also saw what appeared to be a single file line of coyote tracks as I climbed a hill.

9 AM

running 9:49 [2] 1.92 km (5:07 / km) +30m 4:45 / km

Friday Jan 25, 2019 #

9 AM

running warm up/down 8:00 [1] 1.47 km (5:27 / km) +10m 5:16 / km

Taken a bit of time out since some starting and stopping running to the start.

10 AM

orienteering - General 35:00 [2] 4.31 km (8:07 / km) +20m 7:56 / km

Orienteering at rocky ridge with Djstanton and Hammer. Meant to be 2 forked courses about 2.7km long, then after the first we would switch maps.
Brutalized the first map apart from the last 3 controls if you include the finish. It is a tough area and I wasn't looking far enough in the terrain, getting caught in immediate features around me, and also not putting enough effort into my bearings. The final controls were good when I started to look up into the distance using big features.
Took 38:18 but with some standing around and aimless wandering, I don't really know what to log this as

orienteering - General intervals 22:11 [4] 2.92 km (7:36 / km) +20m 7:21 / km

A lot better. I was making sure to look up and spot the bigger features in the distance.
Course was broken up into 3 sections and got about 1:15 rest at the the two shared controls. First interval about 2.5 mins long, then 9 and 8 minutes.

11 AM

running 13:00 [1] 2.3 km (5:39 / km) +19m 5:26 / km

About 10 minutes running over to the next course and 3 back to the car after that map

orienteering - General 22:00 [2] 2.75 km (8:00 / km) +20m 7:43 / km

Really screwed up the first control. I was looking for a hill I thought should be big and obvious, but was apparently not and I ran way past. I relocated off the trail, however I hadn't really relocated so I did again, and then it was smooth from there.
I focused on picking bigger or more obvious hills to look up and spot, and taking bearings out of controls

3 PM

spinning 45:00 [1]

Thursday Jan 24, 2019 #

11 AM

running long 1:39:10 [2] 18.9 km (5:15 / km) +314m 4:51 / km

Nice run from Ancaster down to Dundas, in the little snow that remains. Decided to keep the long run short and took out 45s for my pee stop half an hour in

Strength 30:00 [2]

Wednesday Jan 23, 2019 #

10 AM

running warm up/down 20:00 [1] 3.35 km (5:58 / km) +55m 5:31 / km

Run to Sanctuary park and then kept the exercises short because of the rain

running intervals 39:00 [4] 7.85 km (4:58 / km) +119m 4:37 / km

Intervals in the snow and rain. Used a loop I made up a while back at sanctuary park. It was about 1.05km with a few spots I had to really slow down to avoid wiping out. I did 7 of them and gave myself 1:30 rest.
First 3 were about 4:00, the next 3 I slowed down to about 4:05 and then I wanted to make the last one count so ran it in 3:55 or so

11 AM

running warm up/down 16:42 [1] 3.07 km (5:26 / km) +40m 5:06 / km

running 8:00 [3] 1.72 km (4:39 / km)

5 strides on the road, accelerating up about 150m and then jogging back

Tuesday Jan 22, 2019 #

10 AM

running 17:58 [1] 3.66 km (4:55 / km) +36m 4:41 / km

To the gym

Strength 30:00 [2]

11 AM

running 17:46 [1] 3.68 km (4:50 / km) +50m 4:31 / km

7 PM

spinning 1:00:00 [1]

Monday Jan 21, 2019 #

2 PM

spinning 45:00 [1]

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