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Training Log Archive: Danish Dynamite

In the 7 days ending Nov 10, 2019:

activity	#	time	miles		km		+m
running	9	4:55:30	37.23	(7:56)	59.92	(4:56)	453
orienteering - General	3	3:53:23	23.21	(10:03)	37.35	(6:15)	465
Strength	2	55:00
Total	11	9:43:53	60.44		97.27		918

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Sunday Nov 10, 2019 #

10 AM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +7m 5:55 / km
shoes: Icebug Acceleritas 7

orienteering - General race 1:50:23 [4] 21.91 km (5:02 / km) +240m 4:47 / km
shoes: Icebug Acceleritas 7

Jaettenmilen, so fun to run in some fast danish terrain. Simon Harden, Mads, Søren, and I were all together going into the diamond forking. A bit of sloppiness so lost Søren and Simon and didn’t see them again, leaving just me and Mads together from there.

Lead handed over between us from there until towards the end, where Mads led for six or so controls and was looking strong, only to accidentally get stuck in a marsh and physically hit a wall there. So pulled away from him over the last two controls.

http://3drerun.worldofo.com/2d/?server=o-track.dk&...

12 PM

running warm up/down 6:00 [1] 1.04 km (5:46 / km) +12m 5:27 / km
shoes: Icebug Acceleritas 7

Saturday Nov 9, 2019 #

12 PM

running warm up/down 25:00 [1] 4.5 km (5:33 / km) +10m 5:30 / km
shoes: Saucony Kinvara 10

running intervals 20:00 [5] 5.49 km (3:39 / km) +13m 3:36 / km
shoes: Saucony Kinvara 10

10*1 on/off to get my legs moving faster. Running them around some sodden football fields, so moved the last to a paved path to feel fast.

running warm up/down 11:45 [2] 2.52 km (4:40 / km) +5m 4:37 / km
shoes: Saucony Kinvara 10

Friday Nov 8, 2019 #

8 PM

running 47:00 [2] 10.12 km (4:39 / km) +24m 4:35 / km
shoes: Saucony Kinvara 10

Stumbling across the dunes, along the beach, in the dark.

Thursday Nov 7, 2019 #

6 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km) +35m 4:36 / km
shoes: Nvii Forest 1

Split over about 20 mins. Stretching out my calves and generally trying to make sure I don't kill them in the terrain

orienteering - General 1:20:00 [2] 8.87 km (9:01 / km) +150m 8:19 / km
shoes: Nvii Forest 1

Keeping it easy. Rough terrain and quite rocky, so didn't want to risk making it worse by stumbling through the forest at speed.
Nice terrain, just map a bit old so tough orienteering towards the end as my light started to fade.

Wednesday Nov 6, 2019 #

10 AM

Strength 45:00 [1]

4 PM

running 1:31:00 [2] 16.94 km (5:22 / km) +196m 5:05 / km
shoes: Saucony Kinvara 10

Tuesday Nov 5, 2019 #

6 PM

running warm up/down 12:30 [1] 2.0 km (6:15 / km) +25m 5:53 / km
shoes: Saucony Kinvara 10

running intervals 34:00 [4] 8.53 km (3:59 / km) +80m 3:48 / km
shoes: Saucony Kinvara 10

4x 3,2,1 with with 1 min rest. Feeling the cold and missing a bit of speed

running warm up/down 7:55 [1] 1.38 km (5:44 / km) +16m 5:25 / km
shoes: Saucony Kinvara 10

Monday Nov 4, 2019 #

2 PM

running 10:00 [1] 1.86 km (5:23 / km) +15m 5:10 / km
shoes: Icebug Acceleritas 7

orienteering - General 43:00 [2] 6.57 km (6:33 / km) +75m 6:11 / km
shoes: Icebug Acceleritas 7

Just rode over to a map. Calf hurting whenever I don’t strike the ground with my right foot evenly, which happens quite often in the rocky terrain. Stopped to stretch out a couple times.

C • November is a month to slow... 2

3 PM

running 5:20 [1] 1.04 km (5:08 / km) +15m 4:47 / km
shoes: Icebug Acceleritas 7

11 PM

Strength 10:00 [1]

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