Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 17, 2019:

activity	#	time	miles		km		+m
running	11	6:28:40	47.21	(8:14)	75.98	(5:07)	443
orienteering - General	3	2:34:08	14.39	(10:43)	23.16	(6:39)	385
Strength	1	40:00
Total	12	9:42:48	61.6		99.14		828

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Sunday Feb 17, 2019 #

10 AM

orienteering - General 1:22:47 [3] 9.63 km (8:36 / km) +335m 7:19 / km

running 17:00 [1] 2.82 km (6:02 / km)

Warm-up

Saturday Feb 16, 2019 #

11 AM

orienteering - General 56:00 [2] 9.48 km (5:54 / km)

running warm up/down 17:00 [1] 3.2 km (5:19 / km)

Warm-up

4 PM

orienteering - General 15:21 [4] 4.05 km (3:47 / km) +50m 3:34 / km

I’m happy with the sprint, clean run apart from a few 5s hesitations or initially taking a wrong street/alley and having to turn around.
Legs felt good, just felt I wasn’t hitting top speed in the race

C • jet lag 2

running 30:00 [1] 5.4 km (5:33 / km)

Warm-up and cool down

Friday Feb 15, 2019 #

6 PM

running 47:45 [2] 11.88 km (4:01 / km) +23m 3:59 / km

Had planned to do a 60 min run with the middle 30 minutes at a 4 min/km pace, but my left big toe was sore this morning so I decided to make it shorter. Started at the 4 min/km pace and toe felt good running so did 40 mins and then slowly deaccelerated.

Thursday Feb 14, 2019 #

5 PM

running 26:00 [1] 5.25 km (4:57 / km)

Easy run around my grand parents neighborhood. Went a way I have never been before and got a little lost. Also added a minute for the jog after strides

running 7:00 [3] 1.67 km (4:11 / km)

5 strides. Took the last few a minute cautious when I realized it wasn't the best idea to be sprinting across a blind bicycle intersection.

Wednesday Feb 13, 2019 #

10 AM

running warm up/down 30:00 [1] 5.44 km (5:31 / km) +19m 5:25 / km

Wanted to run fast, so headed to cootes drive where I figured the path might be nicely cleared. Did a few minutes of exercises and then decided to switch it up and head to the driving park

11 AM

running 38:55 [4] 9.35 km (4:10 / km) +75m 4:00 / km

Laps of the driving park, so each was about 850m. The driving park ended up being more slushy then I had hoped, but I suppose nice other then that.
Did 4 laps with a minute rest in between. All a little under 3:20 pace and the second being significantly faster then the others. Feeling the legs a little so did two laps around a 3:30 pace and gave myself 2 minutes rest and then another 4 with a minute rest each. The last between 3:19-3:21 paces.

12 PM

running 15:00 [1] 2.82 km (5:19 / km) +35m 5:01 / km

Did one acceleration on the way back, would ideally do more, but roads weren’t terribly enjoyable to run on. Maybe final run in the snow of the season?

C • Snow 3

Tuesday Feb 12, 2019 #

10 AM

running 2:05:00 [2] 20.85 km (6:00 / km) +291m 5:36 / km

Was originally planning aerobic intervals, but there was a lot of snow and hail was whipping me in the face so I decided long run is where it's at. A few breaks in there, hitting the port-a-pottie, changing my shoes, etc, but over 2 hours of actual running in 3 segments.

Monday Feb 11, 2019 #

running 18:00 [1] 3.75 km (4:48 / km)

12 PM

Strength 40:00 [2]

Just taking my time so at the gym for about an hour actually. 5 sets of squats 2x(12@135), 12x155, 12x165, 10x185.
Just to remember the weights I was at for when I come back in almost 2 months:
- calf raises were at 160 first two and the next two 180
- other things I can't remember name of at 60 the first and then 70

1 PM

running 17:00 [1] 3.55 km (4:47 / km)

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