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Training Log Archive: Danish Dynamite

In the 7 days ending Sep 1, 2019:

activity # timemileskm+m
  running9 8:00:28 57.82(8:19) 93.06(5:10) 681
  Strength1 10:00
  Total10 8:10:28 57.82 93.06 681

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MoTuWeThFrSaSu

Sunday Sep 1, 2019 #

Note

TH!, F, S
2 PM

running warm up/down 22:00 [1] 3.5 km (6:17 / km) +50m 5:52 / km
shoes: Icebug Acceleritas 7

Decided to skip the dm Lang today since I felt sleep might be good ...and probably better that the first time the club sees me orienteer isn’t coming off 3 days of fairly heavy drinking.

running 38:00 [3] 8.21 km (4:38 / km) +138m 4:16 / km
shoes: Icebug Acceleritas 7

Decided to run the two laps of the clubs forest/trail loop at a tempoish intensity. Took a wrong turn at some point both times so added about a minute to the loop.
Just under 16 minutes of harder running and then I would jog a portion of the loop, starting on 19 mins.

running 10:00 [5] 1.89 km (5:17 / km) +120m 4:01 / km
shoes: Icebug Acceleritas 7

5 hill sprints on the biggest hill I could find, starting every 2 minutes. First at 58 and took a second off every time so last was 53 ...clearly it’s not a hilly area
C • Hills 2

running 13:39 [1] 2.72 km (5:01 / km) +15m 4:53 / km
shoes: IceBug Acceleritas 4 RB9X

Saturday Aug 31, 2019 #

10 AM

running 28:10 [2] 5.61 km (5:01 / km) +64m 4:45 / km
shoes: Saucony Kinvara 10

running 3:45 [2] 0.76 km (4:56 / km) +6m 4:45 / km
shoes: Saucony Kinvara 10

Back from the grocery store
5 PM

running 33:10 [2] 6.71 km (4:57 / km) +67m 4:42 / km
shoes: Saucony Kinvara 10

Friday Aug 30, 2019 #

8 AM

running 46:08 [2] 8.81 km (5:14 / km) +135m 4:52 / km
shoes: Salomon Speedcross 4

Thursday Aug 29, 2019 #

7 AM

running 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony Kinvara 10

running 30:00 [3] 7.73 km (3:53 / km)
shoes: Saucony Kinvara 10

running 10:06 [2] 2.17 km (4:39 / km)
shoes: Saucony Kinvara 10

Wednesday Aug 28, 2019 #

10 AM

running long 1:45:30 [2] 19.8 km (5:20 / km)
shoes: Saucony Kinvara 10

Tuesday Aug 27, 2019 #

11 AM

running 34:00 [2] 6.62 km (5:08 / km)
shoes: Salomon Speedcross 4

6 PM

running 50:00 [3] 7.64 km (6:33 / km)
shoes: Saucony Kinvara 10

Intervals with the club. Pretty much a lot of hill sprints with some core and strength exercises thrown in. Also a little over 15 minutes of warm-up/cool-down in there, and some periods of rest, but I biked there as well so 50 minutes seems fair enough.

Monday Aug 26, 2019 #

10 AM

running 41:00 [2] 7.89 km (5:12 / km) +86m 4:56 / km
shoes: Salomon Speedcross 4

Keeping it easy today. Got a bit turned around during the run, so just walked the last couple ks. Figured better to do less then more today
11 AM

Strength 10:00 [2]

8 mins rotating plank, then 1:15 of bicycle (core thing) and 20 push-ups

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