Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending May 31, 2020:

activity	#	time	miles		km		+m
running	13	8:08:55	62.18	(7:52)	100.07	(4:53)	1046
orienteering - General	1	53:00	4.16	(12:44)	6.7	(7:55)	238
Strength	1	40:00
Total	14	9:41:55	66.34		106.77		1284

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Sunday May 31, 2020 #

9 AM

running 15:25 [2] 3.02 km (5:06 / km) +5m 5:04 / km
shoes: Saucony Kinvara 10 (2)

running intervals 36:00 [4] 9.86 km (3:39 / km) +10m 3:38 / km
shoes: Saucony Kinvara 10 (2)

3x 10 min w/ 2 min rest on the roads near the "cottage". First one at 3:30, then next two at 3:26. Last 4 minutes on the last interval a bit of a grind

10 AM

running 9:04 [2] 2.02 km (4:29 / km) +5m 4:26 / km
shoes: Saucony Kinvara 10 (2)

6 PM

running 34:46 [2] 7.82 km (4:27 / km) +14m 4:24 / km

5 laps around the park/schools and 3 20 accelerations towards end.

Saturday May 30, 2020 #

Note
(rest day)

Exam in the early morning, didn't really feel like training in afternoon

Friday May 29, 2020 #

1 PM

running 5:00 [1] 0.85 km (5:53 / km)
shoes: Saucony Kinvara 10 (2)

A little bit of jogging before and after

2 PM

running 59:50 [3] 13.37 km (4:29 / km) +141m 4:15 / km
shoes: Saucony Kinvara 10 (2)

X-league. Forgot there was a code to get into the competition and couldn't remember from last week, so just ran.

Was planning on just doing a steady hour, but legs just not feeling it at all and a struggle to keep a 4 min/km pace. Bonked 20 mins in and I suppose just not feeling it today.

Anyway ended up running off the map going to the far control just at the top of the escarpment. I had it in my head it was the river/valley/re-antrant right beside chedoke stairs, so just took it easy back to the start (apart from the final minute where I picked up the pace to ensure I made it back in time) when I realized my mistake.

Thursday May 28, 2020 #

3 PM

running long 2:00:00 [2] 22.11 km (5:26 / km) +371m 5:00 / km
shoes: Salming Elements

Nice long run in the rain and mud. Legs feeling nice the whole way

Wednesday May 27, 2020 #

2 PM

running 11:22 [2] 1.97 km (5:46 / km) +40m 5:14 / km
shoes: Salming Elements

Hot and legs sore.

3 PM

orienteering - General 53:00 [2] 6.7 km (7:55 / km) +238m 6:43 / km
shoes: Salming Elements

running 13:25 [2] 2.73 km (4:55 / km) +20m 4:44 / km
shoes: Salming Elements

6 PM

running warm up/down 9:47 [2] 1.72 km (5:41 / km) +44m 5:03 / km
shoes: Saucony Kinvara 10 (2)

7 PM

running hills 23:30 [5] 4.64 km (5:04 / km) +152m 4:21 / km
shoes: Saucony Kinvara 10 (2)

Hills since Noah wanted to do some sort of hill/interval workout for first time in several years. Just along Highway 8 going up the escarpment, since the road is closed to cars right now.

4x going from the end bridge to the first power pole on the road into the golf club. Then 5x 30s [ 60s ].

Starting first set every 4, since thought would take closer to 2 minutes. First one 69, then next 3 65-64 for me.

running warm up/down 6:48 [1] 1.33 km (5:07 / km) +5m 5:01 / km
shoes: Saucony Kinvara 10 (2)

Tuesday May 26, 2020 #

2 PM

running 15:18 [2] 2.62 km (5:50 / km)

running 20:00 [4] 4.49 km (4:27 / km)

Meant to do 10x 2min on/off around some of the bigger trails. GPS kept zoning out and cut a bunch of distance. Anyway 31 degrees too hot for me, bailed and just did half.

At least I'll be able to start running in mornings next week.

running 16:45 [2] 3.33 km (5:02 / km)

6 PM

Strength 40:00 [2]

Strength with Noah. About 50 minutes of actual work plus some band stuff after

Monday May 25, 2020 #

11 AM

running 45:00 [2] 9.29 km (4:51 / km) +83m 4:38 / km

Took a minute off 40 minutes in, to try to keep my poo at bay. Then, continued on for the final 5 minutes

6 PM

running 46:55 [2] 8.9 km (5:16 / km) +156m 4:51 / km
shoes: Salming Elements

Nothing like 32 degrees and flys swarming you

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