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Training Log Archive: Danish Dynamite

In the 7 days ending Feb 23, 2020:

activity	#	time	miles		km		+m
running	8	4:56:15	34.51	(8:35)	55.54	(5:20)	1145
orienteering - General	2	2:37:16	16.19	(9:43)	26.06	(6:02)	306
spinning	1	54:00
Total	11	8:27:31	50.7		81.6		1451

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Sunday Feb 23, 2020 #

9 AM

orienteering - General long 1:53:00 [2] 17.67 km (6:24 / km) +306m 5:53 / km

Saturday Feb 22, 2020 #

12 PM

running warm up/down 25:00 [2] 5.5 km (4:33 / km) +20m 4:28 / km
shoes: Brooks Ghost 12

Woke up in the middle of the night when calf had cramped up for no apparent reason, so longer warm-up with some stretches and strides thrown in since calf still sore.

C • Staying hydrated? 6

running intervals 36:00 [4] 9.5 km (3:47 / km) +45m 3:42 / km
shoes: Brooks Ghost 12

Miserable weather, pouring rain and windy the whole time. Naturally stopped raining 15 minutes after I finished my run though

One 8 minute interval with 2 minutes rest, but a struggle to keep grinding those out, so switched, and finished with 5x4 min with 1:30 rest. Didn't bother looking how fast I was going, just ran.

1 PM

running warm up/down 12:15 [1] 2.37 km (5:10 / km) +20m 4:58 / km
shoes: Brooks Ghost 12

5 PM

running 30:00 [2] 5.92 km (5:04 / km) +40m 4:54 / km
shoes: Saucony Kinvara 10

Leisurely stroll, out and about since nicer weather. Picked up some chips and toothpaste, and threw in a couple accelerations after

Friday Feb 21, 2020 #

12 PM

spinning 54:00 [2]

Thursday Feb 20, 2020 #

5 PM

running 20:00 [1] 3.6 km (5:33 / km)

Rode bike part way and jogged rest. Then a longer wait to start in which I cooled down again.

6 PM

orienteering - General 44:16 [3] 8.39 km (5:17 / km)

30s start intervals and started at the end, so fun to slowly catch people. Doing some solid orienteering, just need to keep composure and have a plan for next leg after I've made a mistake, not just immediately chase after the people that have passed me.

C • plan 3

7 PM

running 25:00 [2] 4.66 km (5:22 / km)

Wednesday Feb 19, 2020 #

8 AM

running warm up/down 15:00 [1] 3.2 km (4:41 / km)
shoes: Brooks Ghost 12

14 mins running, some stretches, strides, then starting on 20 mins

9 AM

running intervals 15:00 [4] 3.55 km (4:14 / km)

Envisioned 6x1km starting every 5mins, being an easier workout to move the legs faster again. However, legs feeling like garbage, and a struggle to keep a 3:10-12 pace, so called after 3.

Recovery week or at least 4 or 5 days, so I’ll just save the intervals for Saturday.

running 17:00 [1] 3.38 km (5:02 / km)
shoes: Brooks Ghost 12

Monday Feb 17, 2020 #

8 AM

running 1:41:00 [2] 13.86 km (7:17 / km) +1020m 5:20 / km
shoes: Brooks Ghost 12

Planned on rest day, but some people were going up the mountain so I decided to join.

Ended up leaving the group and running up alone. Legs completely shot the last k so just a struggle enough to put one foot in front of the other walking up.

....will take rest day tomorrow

59 minutes up, about 20 minute break at the top and then 42 minutes down.

Quite steep and trail was covered in big loose rocks so not the most enjoyable descent. Getting ahead of everyone on the way down at times so just jogging back to everyone when the trail plateaued out a bit.

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