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Training Log Archive: Danish Dynamite

In the 7 days ending Apr 21, 2020:

activity	#	time	miles		km		+m
running	11	6:22:26	48.72	(7:51)	78.41	(4:53)	644
orienteering - General	2	1:34:35	8.1	(11:40)	13.04	(7:15)	376
Strength	3	1:05:00
cycling	1	46:00
spinning	1	45:00
Total	16	10:33:01	56.82		91.45		1020

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Tuesday Apr 21, 2020 #

9 AM

running 23:01 [2] 5.0 km (4:36 / km) +4m 4:35 / km

12 PM

running warm up/down 18:15 [1] 3.56 km (5:08 / km) +19m 5:00 / km
shoes: Nvii Forest 1

orienteering - General 40:40 [4] 6.59 km (6:10 / km) +171m 5:28 / km
shoes: Nvii Forest 1

‘World champs’ test course. For the most part clean run. Tried some different route choices/ micro route choices.

Lost time going around to 7 along the hillside, and then didn’t see the fence crossing the trail going into control 9 and lost some time figuring out where to cross it.

Just jogged the final 100m after climbing the hill and realizing wasn’t running under 40. Lack of motivation to push hard at the moment. Not that I wasn’t tired at the end, just effort level a little disappointing.

C • world record 12

1 PM

running warm up/down 10:00 [1] 1.74 km (5:45 / km) +4m 5:41 / km
shoes: Nvii Forest 1

Jogging back. Achilles tendon right behind left ankle hurting, so walked final bit to house

GHO CANADA GHO - Splits

Monday Apr 20, 2020 #

6 PM

cycling 46:00 [1]

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

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