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Training Log Archive: Danish Dynamite

In the 7 days ending Jun 16, 2019:

activity	#	time	miles		km		+m
running	13	5:29:30	39.33	(8:23)	63.3	(5:12)	436
orienteering - General	5	3:48:13	21.08	(10:49)	33.93	(6:44)	584
Strength	1	20:00
Total	16	9:37:43	60.42		97.23		1020

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Sunday Jun 16, 2019 #

1 AM

running warm up/down 20:00 [1] 2.94 km (6:48 / km)
shoes: IceBug Acceleritas 4 RB9X

orienteering - General race (Jukola leg 3) 1:40:28 [3] 15.26 km (6:35 / km) +206m 6:10 / km
shoes: IceBug Acceleritas 4 RB9X

Really fun experience to run jukola. I haven’t run anything like it before, where you’re almost cruising along a trail in a chain of people the whole way. That being said, I still managed to make three big dumb mistakes adding up to a bit over 10 minutes.

To my number 5 (46-34), I wasn’t focused on my own orienteering, and just trying to pass people on the “trail”. I ended up curving to the left on some other forking and eventually getting half way to 6 when I turned around.

Going to 12 (111-62), I got pulled off my route by others going left around the marsh. I executed the beginning poorly, and then preceded too lose track of where I was and started messing around. Really all I had to was follow along the ridge until I hit the trail/cut line, and I would know where I was.

Then to 16(129-168), I had poor exit direction and drifted to the right of the control, climbing the hill to the North. I eventually stopped, realizing I was an idiot, having run too far and at no point had I seen any of the features I should be seeing.

http://orienteering.ca/doma/show_map.php?user=chri...
is the the map and also had to edit out a few spelling mistakes

C • Still advanced 30+ placings... 3

C • Still advanced 30+ placings... 1

5 PM

running 33:00 [2] 7.31 km (4:31 / km)
shoes: Saucony Kinvara 10

Short shorts and sexy boys

Saturday Jun 15, 2019 #

Event: Jukola Venla 2019

12 PM

running 34:15 [2] 7.34 km (4:40 / km) +15m 4:37 / km
shoes: Saucony Kinvara 10

Shake out run and then 5 strides up a short hill, before leaving to watch venla

Friday Jun 14, 2019 #

9 PM

running 8:00 [1] 1.45 km (5:31 / km) +5m 5:25 / km

orienteering - General 38:00 [2] 4.89 km (7:46 / km) +50m 7:24 / km
shoes: IceBug Acceleritas 4 RB9X

Had meant to do some faster orienteering, however it started to get dark in the forest and it was a bit of a struggle to read the map with no head lamp

https://imgur.com/fPRU3Kj

10 PM

running 9:30 [1] 1.77 km (5:22 / km) +4m 5:18 / km

Thursday Jun 13, 2019 #

12 PM

running 19:00 [1] 3.25 km (5:51 / km) +75m 5:14 / km
shoes: IceBug Acceleritas 4 RB9X

Running to the start, a couple minutes to the next start, and to the parked car at the end

1 PM

orienteering - General 31:04 [2] 3.55 km (8:45 / km) +105m 7:37 / km
shoes: IceBug Acceleritas 4 RB9X

Terrible green section with fallen trees and walls of green that the first course went through. Just taking the trainings easy today and enjoying the forest. Only goal being leaving every control with a plan

orienteering - General 31:41 [2] 3.7 km (8:34 / km) +123m 7:21 / km
shoes: IceBug Acceleritas 4 RB9X

http://3drerun.worldofo.com/?type=info&id=-580...

7 PM

running warm up/down 25:00 [1] 4.0 km (6:15 / km) +50m 5:53 / km
shoes: Saucony Kinvara 10

15 minute easy jog and then some exercises, starting the 5000m on 30 minutes.

running 17:00 [4] 5.0 km (3:24 / km)
shoes: Saucony Kinvara 10

5000m trial on a gravel track close to Anton’s house. Kept it at more of a tempo pace and accelerated depending on how I was feeling. Kilometres were 3:30, 3:30, 3:25, 3:18, 3:17.

If you want my exact time, it was 16:59.68

running 5:00 [1] 0.77 km (6:30 / km)
shoes: Saucony Kinvara 10

5 minutes rest, starting to jog after the 1st

running intervals 12:30 [5] 2.21 km (5:39 / km)
shoes: Saucony Kinvara 10

5x200m starting every 2:30 so 2 minutes rest.

8 PM

running warm up/down 9:00 [1] 1.77 km (5:05 / km) +15m 4:53 / km
shoes: Saucony Kinvara 10

Wednesday Jun 12, 2019 #

1 PM

running 26:30 [1] 5.28 km (5:01 / km) +28m 4:53 / km
shoes: Saucony Kinvara 10

8 PM

running 34:15 [1] 6.48 km (5:17 / km) +59m 5:03 / km
shoes: Saucony Kinvara 10

Jan and I had planned to join a Jukola training, but didn’t end up working out so I went for another short jog. Around the same trails as this morning, but I hit a couple bare rock sections running along the water.

9 PM

Strength 20:00 [2]

10 minutes of core and then some maintenance leg exercises.

Tuesday Jun 11, 2019 #

11 AM

running 37:00 [1] 7.1 km (5:13 / km) +90m 4:54 / km
shoes: Saucony Kinvara 10

Easy morning shake out run, ran longer then intended when I meant to take a “shortcut” through some forest and got turned around on the trails.

5 PM

running warm up/down 20:00 [1] 2.8 km (7:09 / km) +30m 6:47 / km
shoes: IceBug Acceleritas 4 RB9X

jogging around a small ring

6 PM

orienteering - General race 14:00 [4] 3.73 km (3:45 / km) +50m 3:31 / km
shoes: IceBug Acceleritas 4 RB9X

Fun sprint relay race around Helsinki. Lost about 10s when I didn't flip my map over in time, so ended up running past the street I needed to turn onto for my forking.

I'm pretty happy with the run. The only goal was to run a clean, solid, or "stable" race. There were a few small route choice errors I think on the first map, but nothing huge.

Monday Jun 10, 2019 #

12 PM

running 10:00 [1] 2.1 km (4:46 / km) +25m 4:30 / km
shoes: Saucony Kinvara 10

Running around the warm-up map

orienteering - General 13:00 [2] 2.8 km (4:39 / km) +50m 4:16 / km
shoes: Saucony Kinvara 10

Sprint warm-up map course. Picked up the intensity on some legs. Also some standing around the big bare rock hill, double checking I was actually at the control since no flags had been put out.

running 9:30 [2] 1.73 km (5:29 / km) +40m 4:55 / km
shoes: Saucony Kinvara 10

A bit of jogging on either side of 5 strides

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