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Training Log Archive: Danish Dynamite

In the 7 days ending Apr 27, 2019:

activity # timemileskm+m
  running13 5:58:41 41.4 66.62 999
  orienteering4 2:32:12 12.78(11:55) 20.56(7:24) 653
  Strength1 50:00
  Total14 9:20:53 54.17 87.18 1652
averages - sleep:6.7

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Saturday Apr 27, 2019 #

9 AM

running warm up/down 20:00 [1] 2.85 km (7:01 / km) +65m 6:18 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering race 28:37 [4] 4.85 km (5:54 / km) +175m 5:00 / km
shoes: IceBug Acceleritas 4 RB9X

I’m happy with the run. I felt composed and relaxed running so that was good. A small 15-20s mistake on the first control when I stopped too high in the reantrant next to the control and couldn’t see the flag. Some other hesitations, but for the most part really clean. Main thing I can improve is running on rocky ground, because I was far too hesitant and slow.
10 AM

running warm up/down 4:00 [1] 0.75 km (5:20 / km) +5m 5:10 / km
shoes: IceBug Acceleritas 4 RB9X

3 PM

running warm up/down 18:00 [1] 3.06 km (5:53 / km)

running race 16:33 [4] 3.53 km (4:41 / km) +60m 4:19 / km

I must have lost almost 2 minutes over the course, getting trapped anywhere possible to ...and I guess I also mispunched.

Started off looking for the start for 15s and then messed up the first technical bit, so by the time I came into the few running legs I wasn’t too focused, and ended up mispunching on what probably should have been pretty straight forward. At the end of the day this race didn’t really matter, so oh well.
4 PM

running warm up/down 6:00 [1] 1.0 km (6:00 / km)

Friday Apr 26, 2019 #

Note
slept:5.75

4 PM

running warm up/down 11:00 [1] 1.97 km (5:35 / km) +7m 5:29 / km

orienteering 45:25 [3] 6.59 km (6:54 / km) +250m 5:48 / km

Fun relay race and managed to get away with no ticks. Made a mistake on the first control, when I ran past the first control, decided it wasn’t mine, kept running and eventually looked back to see everyone punching it.

Greg ended up having the same forking so I had caught back up by the 7th control (big loop, big butterfly loop first) and for the most part was right behind him. I did a good job doing my own orienteering, taking my own routes (or micro routechoices), and taking time leaving controls to have a plan.

Greg and Will both missed the start on the arena passage so I had a lead going into the next control but messed that up again so we were all together again. Then going into 20, Greg and Will both messed up so I got a small gap for the last 4 legs. After some uncertainty going into 22 I saw Greg close behind, so I pushed hard on the last leg and finish to keep the lead.

My major weakness in relays is the first control, where I seem to get carried away running or get too absorbed in the competition, and almost want to force a result if that makes sense, instead of staying controlled
5 PM

running warm up/down 5:00 [1] 0.88 km (5:41 / km)

Thursday Apr 25, 2019 #

Note
slept:7.75

7 PM

orienteering 50:00 [2] 6.07 km (8:14 / km) +157m 7:18 / km

A fun course at whatever map is near CUMIS. Nice fairly open forest so no trails on the map.

Tried to see the full leg and then make sure to have a full plan leaving every control. Part way through I started trying to be cleaner on my bearings.

Wednesday Apr 24, 2019 #

Note
slept:7.5

4 PM

running warm up/down 23:00 [1] 3.58 km (6:25 / km) +172m 5:11 / km

Run up the escarpment so one of my steeper warm-ups. 18:30 running and the rest is some exercises and strides to loosen up the legs
5 PM

running tempo 37:00 [3] 10.0 km (3:42 / km) +79m 3:34 / km

Tempo on the rolling roads above the escarpment + about 3km through Christies. Entering Chrisites the trail I took was quite muddy and then probably pushed a little harder then necessary up the hills along crooks hollow and harvest road. Overall a little harder then I meant to run and probably a little harder then z3 but not quite z4

running warm up/down 17:15 [1] 3.19 km (5:24 / km) +38m 5:06 / km

Tuesday Apr 23, 2019 #

Note
slept:6.25

9 PM

running 18:44 [1] 3.53 km (5:18 / km) +39m 5:02 / km

To the gym

Strength 50:00 [2]

10 PM

running 17:42 [1] 3.39 km (5:13 / km) +57m 4:49 / km

Back home

Monday Apr 22, 2019 #

Note
slept:6.0

8 PM

running warm up/down 14:00 [1] +15m

Started work at 7 and didn’t have time until now to run

orienteering 28:10 [1] 3.05 km (9:14 / km) +71m 8:16 / km

Corridor exercise Meghan had made for the training camp I didn’t run.
Went pretty terribly. I struggled to read the map and then struggled to pick the right spur I was looking for in the dark. It didn’t help I gotten up at 5:45 this morning and by this time I wasn’t too focused
9 PM

running 5:06 [4] 1.14 km (4:28 / km) +55m 3:36 / km

Bailed on the training and just ran up Martin road. Accelerated throughout and unintentionally took Reid coolsaet’s record on Strava
(Edit) ....nevermind, I just took the longer one with the flat section in front on it

running 5:00 [1] 0.91 km (5:30 / km)

run over to the ancaster track from the top of martin hill

running intervals 10:32 [5] 2.23 km (4:43 / km)

Ended up doing 4 400m around the pebbly dirt track using a headlamp to light the way. Gave myself 1:30 rest on the first 2 doing them in 65 and 66 seconds, but slowed down on the third (1:09) so I gave myself 2:15 rest to run something more reasonable and get back up to 1:06.

Not as fast as I'd like, but I guess in the dark, on my own, and I felt like I kept tripping over my feet so oh well.

running warm up/down 8:49 [1] 1.73 km (5:06 / km)

Sunday Apr 21, 2019 #

10 AM

running long 2:01:00 [2] 22.88 km (5:17 / km) +407m 4:51 / km

Long run from my dads house, so about 5km on roads or through parks running to the valley. Just tried to take little quick strides up steeper hills and down them.

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