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Training Log Archive: Danish Dynamite

In the 7 days ending Jul 12, 2020:

activity	#	time	miles		km		+m
running	11	6:14:21	48.64	(7:42)	78.28	(4:47)	1039
orienteering - General	2	2:08:41	11.62	(11:04)	18.7	(6:53)	541
cycling	1	1:10:00
Strength	1	35:00
Total	13	10:08:02	60.26		96.98		1580

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Sunday Jul 12, 2020 #

9 AM

running warm up/down 14:23 [1] 2.88 km (5:00 / km) +19m 4:50 / km
shoes: Saucony Kinvara 10 (2)

orienteering - General 1:32:15 [3] 13.82 km (6:41 / km) +394m 5:51 / km
shoes: Nvii Forest 1

11 AM

running 45:55 [2] 8.88 km (5:10 / km) +98m 4:54 / km
shoes: Saucony Kinvara 10 (2)

Saturday Jul 11, 2020 #

10 AM

running 59:45 [2] 12.91 km (4:38 / km) +183m 4:19 / km
shoes: Saucony Kinvara 10 (2)

Finally a decent temperature. Nice and humid though, shorts failing to dry over night when I left them out.

Pleasant finish to the run in the heavy rain for the last 15 minutes.

8 PM

Strength 35:00 [2]

Friday Jul 10, 2020 #

Event: POSTPONED - Canadian Orienteering Champs

6 PM

running 1:10:37 [2] 15.03 km (4:42 / km) +220m 4:23 / km
shoes: Saucony Kinvara 10 (2)

Hilly first 45 minutes, then coasting down the rail trail home.

Incredibly enjoyable, seemingly had every deer fly on me in the fores.t

Thursday Jul 9, 2020 #

5 PM

running 20:40 [2] 4.05 km (5:06 / km) +100m 4:33 / km
shoes: Saucony Kinvara 10 (2)

running 29:30 [4] 6.96 km (4:14 / km) +140m 3:51 / km
shoes: Saucony Kinvara 10 (2)

15 min tempo, 2:00 min recovery + 5x 1 min [ 90s ]

Starting tempo at the bottom of Artaban and running up the direction of the escarpment. Nice rolling hills and generally heading downhill from there, finishing at top of Artaban on the opposite side.

Gave an extra 30s recovery after tempo, and first 2 uphill and jogging down through the forest to hit the trail again. Next 3, back forth along a flat section of trail.

6 PM

running warm up/down 21:01 [2] 4.09 km (5:08 / km) +67m 4:45 / km
shoes: Saucony Kinvara 10 (2)

Wednesday Jul 8, 2020 #

5 PM

cycling 1:10:00 [2]

Ride with Sergei. The usual, I'd pull ahead of him going up hills and he'd catch up on the way down

8 PM

running 25:37 [2] 5.02 km (5:06 / km) +42m 4:54 / km
shoes: Saucony Kinvara 10 (2)

Evening jog + 4x 15 strides

Tuesday Jul 7, 2020 #

7 PM

running warm up/down 22:00 [1] 4.1 km (5:22 / km) +29m 5:11 / km
shoes: Saucony Kinvara 10 (2)

running intervals 40:00 [4] 9.82 km (4:04 / km) +65m 3:57 / km
shoes: Saucony Kinvara 10 (2)

9x1 km around roads with 1 min rest. 7th faster, when I accidentally started off faster and decided to just keep the intensity up.

Hot and legs also feeling pretty rough. Probably not optimal circumstances to be running intervals 14 hours after getting up.

8 PM

running 8:08 [1] 1.68 km (4:50 / km) +16m 4:37 / km
shoes: Saucony Kinvara 10 (2)

Monday Jul 6, 2020 #

6 PM

running 12:30 [1] 2.25 km (5:33 / km) +45m 5:03 / km
shoes: Nvii Forest 1

Jog over to the start plus a lap of the ponds.

orienteering - General 36:26 [2] 4.88 km (7:28 / km) +147m 6:29 / km
shoes: Nvii Forest 1

Rode over to Clappison's and did some orienteering to switch things up.

7 PM

running 4:15 [1] 0.61 km (6:58 / km) +15m 6:12 / km
shoes: Nvii Forest 1

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