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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Mar 8, 2020:

activity # timemileskm+m
  running9 7:35:24 58.41(7:48) 94.0(4:51) 1112
  spinning2 1:10:00
  Strength4 56:00
  Total14 9:41:24 58.41 94.0 1112

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MoTuWeThFrSaSu

Sunday Mar 8, 2020 #

11 AM

Strength 10:00 [1]

12 PM

running 23:00 [2] 4.63 km (4:58 / km) +65m 4:39 / km
shoes: Brooks Ghost 12

running intervals 42:00 [4] 10.41 km (4:02 / km) +167m 3:44 / km
shoes: Brooks Ghost 12

7x 5min w/ 1 minute rest on a hilly loop around a gravel road and sandy trail

running intervals 8:55 [5] 1.81 km (4:56 / km) +60m 4:14 / km
shoes: Brooks Ghost 12

3 ~57s full out sprints up a hill

running warm up/down 11:30 [1] 2.28 km (5:03 / km) +10m 4:56 / km
shoes: Brooks Ghost 12

Saturday Mar 7, 2020 #

11 AM

spinning 40:00 [1]

4 PM

running 31:15 [2] 6.79 km (4:36 / km) +50m 4:26 / km
shoes: Brooks Ghost 12

running hills 19:30 [3] 4.26 km (4:35 / km) +150m 3:54 / km
shoes: Brooks Ghost 12

3x ~3 min hill at a comfortable quick speed. Stopped at that since wanted to end with right hip/glute feeling relatively ok.

Did an extra minute uphill, to get to what I thought would be 20 mins.
C • 3 min hill 5
5 PM

running 8:25 [2] 1.8 km (4:41 / km) +10m 4:33 / km
shoes: Brooks Ghost 12

Friday Mar 6, 2020 #

9 AM

running 1:49:24 [2] 20.18 km (5:25 / km) +460m 4:52 / km
shoes: Brooks Ghost 12

9 PM

Strength 15:00 [1]

Thursday Mar 5, 2020 #

10 AM

running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Brooks Ghost 12

running intervals 30:00 [5] 7.03 km (4:16 / km)
shoes: Brooks Ghost 12

4x3 min with 3 minutes rest.

First 3 around 3:01-3:03 pace. Struggling on the fourth and pushing hard to keep under a 3:05 pace, so just doing 3x 1on/off at end to keep legs moving.
11 AM

running 12:30 [1] 2.37 km (5:16 / km)
shoes: Brooks Ghost 12

Wednesday Mar 4, 2020 #

10 AM

running 51:40 [1] 9.28 km (5:34 / km) +140m 5:11 / km
shoes: Brooks Ghost 12

6 PM

spinning 30:00 [3]

Strength 6:00 [2]

Monday Mar 2, 2020 #

9 AM

Strength 25:00 [2]

5 PM

running warm up/down 25:00 [1] 5.1 km (4:54 / km)
shoes: Brooks Ghost 12

running intervals 40:00 [4] 10.64 km (3:46 / km)
shoes: Brooks Ghost 12

10x 3min, 1 min rest. Paces about 3:20. legs feeling a bit tuckered out on the last 2 intervals.
6 PM

running warm up/down 12:15 [1] 2.42 km (5:04 / km)
shoes: Brooks Ghost 12

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