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Training Log Archive: Danish Dynamite

In the 7 days ending Mar 29, 2020:

	activity	#	time	miles		km		+m
	running	13	6:45:08	47.76	(8:29)	76.86	(5:16)	1115
	orienteering - General	4	3:16:00	15.32	(12:47)	24.66	(7:57)	438
	Strength	1	18:00
	Total	13	10:19:08	63.08		101.52		1553
averages - weight:81kg

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Sunday Mar 29, 2020 #

6 AM

running 13:00 [2] 2.45 km (5:18 / km) +70m 4:39 / km
shoes: Nvii Forest 1

Run over to the start, through the bogs that were suppose to be trails.

orienteering - General 47:00 [3] 5.95 km (7:54 / km) +162m 6:57 / km
shoes: Nvii Forest 1

Early morning night-o in the pouring rain. Some parts actually running fast, but a fair bit of meandering through thorns and slipping out attempting to climb hills.

Just not enjoying, so bailed on the last part of course. For the next while, I might just do a night line-o once a week in the valley, and attempt to maximize the time spent in areas actually possible to run through.

7 AM

running 7:24 [1] 1.2 km (6:10 / km) +25m 5:35 / km
shoes: Nvii Forest 1

2 PM

running 7:51 [2] 1.2 km (6:32 / km) +40m 5:36 / km

Jog to start through some nice open woods

3 PM

orienteering - General 38:50 [2] 4.88 km (7:57 / km) +171m 6:46 / km

Old control picking course ....regret only bringing one long sock

running 18:27 [2] 3.48 km (5:18 / km) +85m 4:43 / km

Up a hill and along the escarpment

Saturday Mar 28, 2020 #

5 PM

running 58:28 [2] 10.62 km (5:30 / km) +214m 5:00 / km
shoes: Brooks Ghost 12

Planned on doing some intervals up Sydenham, but not much to train for and not really feeling it. Opted for an easy jaunt around Dundas, with a little stop at the top of the peak

running 5:30 [3] 1.19 km (4:37 / km) +9m 4:27 / km
shoes: Brooks Ghost 12

5 strides to move the legs a bit

Friday Mar 27, 2020 #

1 PM

running long 1:56:15 [2] 21.26 km (5:28 / km) +424m 4:58 / km
shoes: Brooks Ghost 12

Long run on the classic SMT loop, nice to almost have the whole valley to myself. Added another km on roads at the end to get closer to 2hr.

Thursday Mar 26, 2020 #

8 AM

running 17:11 [1] 3.24 km (5:18 / km) +13m 5:12 / km
shoes: Brooks Ghost 12

Strength 18:00 [1]

3 PM

running 15:45 [1] 2.92 km (5:24 / km) +15m 5:16 / km
shoes: Nvii Forest 1

orienteering - General 37:10 [3] 4.75 km (7:49 / km) +35m 7:33 / km
shoes: Nvii Forest 1

Just logging the last two o-trainings as intensity 3, even if they weren't physically that hard. Just I have to actually commit to pushing through the terrain at Hilton Falls to actually do decent o.

Running a middle I quickly drew up 5 days ago. Solid orienteering, up until the last few legs. I think just a combination of getting tired of Hilton Falls and already having run the same last couple legs last week in the intervals. A decent chance I actually missed the last and third last control and was a re-entrant/ rock off.

Also wasn't really sure where or what the hills on the 2nd control were exactly, but knew I was generally there so just left and kept running. Really tempted to run around on 9 and get a rest from fighting through the forest, but decided to go straight since already did my share of trail running on the long leg.

running warm up/down 5:20 [1] 0.91 km (5:52 / km) +10m 5:33 / km
shoes: Nvii Forest 1

4 PM

running 26:00 [2] 4.5 km (5:47 / km) +25m 5:37 / km
shoes: Brooks Ghost 12

Switching shoes and easy run over to what I assume is Hilton Falls.

Watch died part way so just a guess

Wednesday Mar 25, 2020 #

9 AM

Note
weight:81kg

Did just eat a rather large breakfast, but maybe the morning dump canceled it out?

C • TMI 2

11 AM

running warm up/down 23:00 [2] 5.0 km (4:36 / km) +32m 4:27 / km
shoes: Brooks Ghost 12

running intervals 25:00 [5] 5.88 km (4:15 / km) +35m 4:08 / km
shoes: Brooks Ghost 12

5x ~850m loop around the driving park, starting every 5 minutes.

Went out too hard running the first in 2:31 at a 2:55 pace, but slowed down for the next 3 running 2:37-38 at ~3:04 pace. Struggling towards the end of the 4th, so just cut the workout to 5 instead of 6 and make the last interval count. Added another 60m to the interval to reach the finish of the strava segment, and ran it at a 3:00 pace.

running 12:37 [2] 2.63 km (4:48 / km) +32m 4:31 / km
shoes: Brooks Ghost 12

Tuesday Mar 24, 2020 #

2 PM

running warm up/down 12:30 [1] 2.3 km (5:26 / km) +19m 5:13 / km
shoes: Nvii Forest 1

orienteering - General 1:13:00 [3] 9.08 km (8:02 / km) +70m 7:44 / km
shoes: Nvii Forest 1

Suppose to be 3x ~3km intervals at Hilton Falls, but just did part of the last one since running over time.

Solid orienteering, only mistake really being on the last loop when I stood in the circle for a minute, unsure of where I exactly was and what exactly the control was suppose to be on.

With all the saplings, deadfall, and rocky ground, slow going and mentally draining running through the forest, so still took the 3-4 minutes rest even if wasn't physically so tired.

3 PM

running 4:30 [1] 0.87 km (5:10 / km) +5m 5:02 / km
shoes: Nvii Forest 1

Monday Mar 23, 2020 #

11 AM

running 36:20 [2] 7.21 km (5:02 / km) +62m 4:50 / km
shoes: Brooks Ghost 12

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