Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jul 19, 2020:

activity	#	time	miles		km		+m
running	11	6:56:17	55.69	(7:28)	89.63	(4:39)	748
orienteering - General	1	1:37:00	7.25	(13:23)	11.67	(8:19)	238
Strength	1	20:00
Total	12	8:53:17	62.94		101.3		986

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Sunday Jul 19, 2020 #

11 AM

running 28:12 [1] 5.75 km (4:54 / km) +9m 4:52 / km
shoes: Saucony Kinvara 10 (2)

Morning jog, feeling a little hung over

running 4:00 [3] 0.87 km (4:36 / km)
shoes: Saucony Kinvara 10 (2)

4 strides

4 PM

running 1:02:15 [2] 13.37 km (4:39 / km) +108m 4:29 / km
shoes: Saucony Kinvara 10 (2)

Easy evening run.

Emergency stop by the house part way through for a much needed poo

Saturday Jul 18, 2020 #

10 AM

running 24:00 [2] 4.82 km (4:59 / km) +35m 4:48 / km
shoes: Salming Elements

orienteering - General 1:37:00 [3] 11.67 km (8:19 / km) +238m 7:33 / km
shoes: Salming Elements

~4.5 km corridor + 2x ~2 km orienteering intervals at a somewhat harder intensity ...messed up the ending to the corridor pretty bad, as just drawing it through the technical contour area (more or less random) and struggling to understand what any of the contours meant

About 15-20 minutes of trail running in there going from start to finish of different loops, and giving a nice break from terrain.

Friday Jul 17, 2020 #

6 PM

running 44:00 [2] 9.37 km (4:42 / km) +67m 4:32 / km
shoes: Saucony Kinvara 10 (2)

Thursday Jul 16, 2020 #

5 PM

running warm up/down 15:00 [2] 3.02 km (4:58 / km) +28m 4:45 / km
shoes: Saucony Kinvara 10 (2)

Switching things up and riding the bike over to Churchill and getting a nice extended warm-up in.

Loop around some trails for the warm-up

6 PM

running intervals 41:00 [4] 11.01 km (3:43 / km)
shoes: Saucony Kinvara 10 (2)

3x 4 min, 3 min, 2 min, 1 min w/ 1 min easy recovery on everything

4 mins were at a steady effort, so feeling more a long recovery from the 1s and 2s, which were suppose to be at 5k, 10k pace. Legs not capable of moving too fast at the moment.

running warm up/down 10:30 [2] 2.22 km (4:44 / km)
shoes: Saucony Kinvara 10 (2)

Wednesday Jul 15, 2020 #

6 PM

running 56:00 [2] 10.78 km (5:12 / km) +199m 4:45 / km
shoes: Saucony Kinvara 10 (2)

Nice and easy

7 PM

running 5:00 [3] 0.8 km (6:15 / km)

5x ~15s strides across the park

Tuesday Jul 14, 2020 #

5 PM

running warm up/down 20:15 [2] 4.02 km (5:02 / km) +50m 4:45 / km
shoes: Saucony Kinvara 10 (2)

running 26:00 [4] 7.12 km (3:39 / km) +91m 3:26 / km
shoes: Saucony Kinvara 10 (2)

10 min tempo, 2 min easy, 3x [1 min fast, 1 min easy], 8 min tempo.

Just running around a figure 8 sort of loop at Sanctuary park. So some sharper corners and a bit of climb ....climb also maybe a little optimistic, but you win some, you loose some. I'll take it.

C • Sanctuary 2

6 PM

running warm up/down 12:45 [2] 2.54 km (5:01 / km) +40m 4:39 / km
shoes: Saucony Kinvara 10 (2)

Right calf feeling some discomfort.

8 PM

Strength 20:00 [2]

Skipped the calf raises

Monday Jul 13, 2020 #

6 PM

running 1:07:20 [2] 13.94 km (4:50 / km) +121m 4:38 / km
shoes: Saucony Kinvara 10 (2)

Legs not wanting to run much faster then this.

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