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Training Log Archive: Danish Dynamite

In the 7 days ending Oct 13, 2019:

activity	#	time	miles		km		+m
running	9	3:57:55	30.45	(7:49)	49.0	(4:51)	432
orienteering - General	3	2:02:56	13.48	(9:07)	21.7	(5:40)	313
spinning	2	1:03:00
Strength	2	40:00
Total	13	7:43:51	43.93		70.7		745

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Sunday Oct 13, 2019 #

9 AM

running warm up/down 15:00 [1] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: Nvii Forest 1

orienteering - General race 26:19 [4] 4.78 km (5:30 / km) +71m 5:07 / km
shoes: Nvii Forest 1

http://orienteering.ca/doma/show_map.php?user=chri...

10 AM

running warm up/down 5:45 [1] 1.03 km (5:35 / km)
shoes: Nvii Forest 1

Saturday Oct 12, 2019 #

10 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km) +15m 4:49 / km
shoes: Nvii Forest 1

Short warm-up keeping my knee in mind, and also very broken up since didn’t want to miss my handoff.

11 AM

orienteering - General race 38:18 [4] 7.31 km (5:14 / km) +100m 4:54 / km
shoes: Nvii Forest 1

Happy with the run, 5th leg so main goal was not to mispunch or screw up massively. Technically, just making sure I have a plan leaving controls, and focusing on seeing the big picture of legs in an effort to run more composed. Biggest mistake was number 4, where I thought I was running from 4 to 5 and lost 60-90s. Other then that just small 30s mistakes.

C • Looks like you were fastest... 1

running warm up/down 5:40 [1] 0.97 km (5:51 / km) +5m 5:42 / km
shoes: Nvii Forest 1

Friday Oct 11, 2019 #

Note

Just going to do an easy spin today to keep the legs moving. Left knee sore after yesterday. Doesn’t hurt to move or do anything, just a constant dull/light pain inside the knee and just below, so best to probably not run.

Strangely, it was sore prior to going to the gym yesterday and felt fine after.

12 PM

spinning 33:00 [1]

Boring. Half way through decided to stand up for 15s, sit for 45 to make time go by quicker

Thursday Oct 10, 2019 #

12 PM

Strength 25:00 [1]

Quickie between classes. Just getting used to doing squats and deadlifts again. Some planks and dumbbell row thrown in between sets

6 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km) +15m 4:49 / km
shoes: Nvii Forest 1

orienteering - General 58:19 [3] 9.61 km (6:04 / km) +142m 5:39 / km
shoes: Nvii Forest 1

Vinternat #2. Not too much of a focus, just enjoying orienteering in the sweet terrain and chugging along. Mass start course with three loops. Ended up having the same forking as Simon so running with him the whole course, and exchanging the lead whenever the leader made a mistake. He's been sick the past few weeks so ended up dropping him the last km. Happy with the effort, just need to work on attacking the controls in trickier areas, especially in the dark.

https://imgur.com/gallery/wdilecP

Just drew on the third loop since there was a map flip

7 PM

running warm up/down 8:00 [1] 1.37 km (5:50 / km) +20m 5:27 / km
shoes: Nvii Forest 1

Wednesday Oct 9, 2019 #

10 AM

running long 1:45:00 [2] 22.7 km (4:38 / km) +213m 4:25 / km
shoes: Salomon Speedcross 4

Meant to keep the long run to 95-100 mins but ran a little longer. Just on bigger trails today so running a little faster.

Knee started to hurt a km from home, so stopped, stretched out and walked the last half km home.

6 PM

spinning 30:00 [1]

Spinning out the legs, with a 30s “sprint”/hard effort every 5 minutes

Tuesday Oct 8, 2019 #

8 AM

running 31:15 [2] 6.19 km (5:03 / km) +75m 4:46 / km
shoes: Salomon Speedcross 4

Morning shake out

C • 25manna 3

6 PM

running warm up/down 10:00 [1] 1.75 km (5:43 / km)
shoes: Saucony Kinvara 10

Just guessing on time for the warm-up since forgot to charge my watch

running intervals 30:00 [5] 6.64 km (4:31 / km) +50m 4:21 / km
shoes: Saucony Kinvara 10

2x2min with 1min rest and then 24x 30/30. Kept the two minutes easier and pushed on the 30 on/off.

I might end up only running intervals once every couple weeks with the club, so I can do some threshold or tempo stuff. Their intervals tend to be shorter, full out intervals, since that's whats easiest with a large group of varied ability, but also kind of unnecessary to do weekly in base training. Not sure if they will switch things up after 25manna though.

C • intervals 2

running warm up/down 7:15 [1] 1.35 km (5:22 / km) +9m 5:12 / km
shoes: Saucony Kinvara 10

Monday Oct 7, 2019 #

10 PM

Strength 15:00 [1]

Took today off running, since knees have been sore. The cold definitely plays a part. I realize it’s only been 5-10 degrees at the coldest, but apparently that’s too cold for my knees.

Also meant to go to the gym, however learned that the front desk closes before the gym does, so couldn’t get a membership. Oh well, just did some exercises before bed. Will go to the gym Thursday morning

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