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Training Log Archive: Danish Dynamite

In the 7 days ending Nov 3, 2019:

activity	#	time	miles		km		+m
running	6	4:44:52	35.8	(7:57)	57.62	(4:57)	397
orienteering - General	4	3:30:15	18.24	(11:31)	29.36	(7:10)	429
spinning	4	1:52:00
Strength	2	55:00
Total	15	11:02:07	54.05		86.98		826

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Sunday Nov 3, 2019 #

12 PM

running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Saucony Kinvara 10

running intervals 1:00:00 [3] 15.63 km (3:50 / km)
shoes: Saucony Kinvara 10

6x8 min w/ 2 rest. Just trying to keep nice and comfortable. Also taking little stops on the rest to stretch out the knees and keep them feeling good.

1 PM

running 6:30 [1] 1.34 km (4:51 / km)
shoes: Saucony Kinvara 10

9 PM

Strength 10:00 [1]

Falling asleep, feeling lazy so not going to the gym

Saturday Nov 2, 2019 #

11 AM

running 1:32:00 [2] 16.59 km (5:33 / km) +181m 5:16 / km
shoes: Saucony Kinvara 10

Planned on doing intervals, but woke up still feeling my cold, and decided in the warm-up that I just felt like doing a nice 90min jog through the forest. Will likely do the intervals tomorrow morning.

Also deciding that the next big race I'll focus on is tiomila. It's looking pretty likely I'll be running the long night, so I just want to physically to the point I can keep up with more or less anyone. I think my main issue is my top speed which I need to increase, so over the winter I'll look to become a faster runner and maybe run some 3-10k races in the spring.

C • långa natten 1

C • långa natten 2

6 PM

spinning warm up/down 15:00 [1]

spinning 30:00 [4]

15x1 on/off, actually ended up taking the middle interval out to give my legs a bit more rest and keep the last 7 efforts hard

7 PM

spinning warm up/down 7:00 [1]

Friday Nov 1, 2019 #

12 PM

running 28:18 [2] 5.65 km (5:01 / km) +57m 4:46 / km
shoes: Saucony Kinvara 10

Thursday Oct 31, 2019 #

12 PM

spinning 30:00 [1]

6 PM

orienteering - General 1:03:00 [3] 9.57 km (6:35 / km) +180m 6:01 / km
shoes: Nvii Forest 1

Wednesday Oct 30, 2019 #

5 PM

orienteering - General long 1:40:00 [2] 13.08 km (7:39 / km) +150m 7:14 / km
shoes: Icebug Acceleritas 7

Longer Orientering with Gustav and Simon. A few moments of questionable orienteering, but at least I wouldn’t need to orienteer on the long night

6 PM

orienteering - General 20:00 [1] 2.24 km (8:56 / km) +42m 8:10 / km
shoes: Icebug Acceleritas 7

Screwing around on a technical micro sprint. At least I got to borrow Simons headlamp since he wasn’t running the micro sprint.

Tuesday Oct 29, 2019 #

9 AM

Strength 45:00 [1]

C • Congrats to make the local ... 4

6 PM

running warm up/down 15:00 [1] 2.6 km (5:46 / km) +35m 5:24 / km
shoes: Icebug Acceleritas 7

running intervals 29:52 [4] 6.1 km (4:54 / km) +99m 4:32 / km
shoes: Icebug Acceleritas 7

Intervals around the reflective course. Gustav ended up running full out trying to drop me, so after the first, decided to just just do one more and split the loop in two. Rest was about 2:30 both times if I remember correctly.

running warm up/down 15:12 [1] 2.71 km (5:37 / km) +25m 5:22 / km
shoes: Icebug Acceleritas 7

Monday Oct 28, 2019 #

11 AM

spinning 30:00 [1]
shoes: Saucony Kinvara 10

3 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Icebug Acceleritas 7

orienteering - General 27:15 [2] 4.47 km (6:06 / km) +57m 5:44 / km
shoes: Icebug Acceleritas 7

running 8:00 [1] 1.5 km (5:20 / km)

Watch died, just a guess

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