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Training Log Archive: Danish Dynamite

In the 7 days ending Apr 19, 2020:

activity	#	time	miles		km		+m
running	13	8:07:05	59.64		95.98		858
Strength	4	1:30:00
orienteering - General	2	1:27:49	7.06	(12:26)	11.37	(7:43)	341
spinning	1	45:00
Total	18	11:49:54	66.7		107.35		1199

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Sunday Apr 19, 2020 #

8 AM

running 20:00 [2] 4.03 km (4:58 / km) +20m 4:51 / km
shoes: Brooks Ghost 12

9 AM

running tempo 41:58 [3] 11.18 km (3:45 / km) +61m 3:39 / km
shoes: Brooks Ghost 12

X-league #3. Got all them, but one 10 point. Probably a bit harder then a z3 effort, with my legs feeling sore running into the wind and having to push at the end to make it just under 2 minutes over time.

Didn't actually have a phone on me, but thanks Anvil for putting up my track

running warm up/down 9:00 [1] 1.86 km (4:50 / km) +23m 4:33 / km
shoes: Brooks Ghost 12

Easy cool down jog + 3 downhill strides

6 PM

Strength 20:00 [1]

Saturday Apr 18, 2020 #

9 AM

running 25:09 [1] 4.28 km (5:53 / km) +86m 5:20 / km

10 AM

Strength 25:00 [2]

7 PM

spinning 45:00 [3]

Shorter one of Sergei’s sufferfest interval workouts, to make spinning mentally bearable. Just keeping the effort lighter.

Friday Apr 17, 2020 #

1 PM

running long 2:01:00 [2] 21.89 km (5:32 / km) +362m 5:06 / km

Thursday Apr 16, 2020 #

10 AM

running warm up/down 20:00 [1] 4.0 km (5:00 / km)

Rough guess at time and distance. Watch almost out of battery so just starting gps for intervals.

11 AM

running intervals 44:06 [4] 11.41 km (3:52 / km)

10x 1000m w/ 1 min rest. Just keeping to 3:23-26

running 10:21 [2] 2.2 km (4:42 / km)

Wednesday Apr 15, 2020 #

11 AM

Strength 20:00 [1]

Didn't feel like going for an easy jog in the morning since snow on the ground.

Core and some maintenance strength

4 PM

running 26:00 [2] 4.64 km (5:36 / km) +60m 5:16 / km
shoes: Salming Elements

orienteering - General 53:55 [2] 6.45 km (8:22 / km) +205m 7:13 / km
shoes: Salming Elements

5 PM

running 13:36 [1] 2.62 km (5:11 / km) +5m 5:09 / km
shoes: Salming Elements

Tuesday Apr 14, 2020 #

11 AM

running 20:00 [1] 3.8 km (5:16 / km)

running intervals 20:00 [5] 5.02 km (3:59 / km)

4x 400m, 200m. Starting 200m on 3 minutes and 400m again after 2 minutes.

12 PM

running 11:45 [1] 2.28 km (5:09 / km)

4 PM

running 34:25 [2] 6.26 km (5:30 / km) +95m 5:07 / km
shoes: Salming Elements

orienteering - General 33:54 [4] 4.92 km (6:53 / km) +136m 6:03 / km
shoes: Salming Elements

Running COC's middle from 2013. I assume I've probably run it at some point before a few years ago.

Not really hitting top gear running through the forest and just one of those days I was semi-focused from the start, but good orienteering given that. A 30s mistake when too low on a hill, and a bit messy execution on the long leg. Still trashed my legs on the last hill and hitting a nice 4:30 pace across the grass field at the end.

5 PM

running 13:00 [1]
shoes: Salming Elements

Monday Apr 13, 2020 #

11 AM

running 56:45 [2] 10.51 km (5:24 / km) +146m 5:03 / km

Easy morning run through the valley.

Also been wearing my older Saucony Kinvara, since I've already start to rip the Brooks Ghosts along the seam on the outside of the foot where the top of the shoe and sole attach.

My feet are fairly narrow apart from right behind the toes, where my foot juts out on the outside, if that makes sense. Any running shoes that would accommodate that well, since my shoes usually start to go there?

Actually the Kinvara seemed to hold up quite well, apart from getting trashed inside the shoe at the back of the heel.

7 PM

Strength 25:00 [1]

Some exercises with band for knees and glutes. Then static calf raises to keep calves holding up. Some core and push-ups thrown on rests

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