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Training Log Archive: Danish Dynamite

In the 7 days ending Jul 26, 2020:

activity # timemileskm+m
  running8 7:45:09 62.74(7:25) 100.97(4:36) 963
  Strength2 42:30
  Swimming1 34:00
  Total11 9:01:39 62.74 100.97 963
averages - weight:80kg

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MoTuWeThFrSaSu

Sunday Jul 26, 2020 #

10 AM

running 39:52 [2] 8.41 km (4:44 / km)
shoes: Brooks Ghost 12

12 PM

Swimming 34:00 [1]

4 PM

running 41:01 [2] 8.32 km (4:56 / km)
shoes: Saucony Kinvara 10 (2)

Saturday Jul 25, 2020 #

10 AM

running long 2:00:15 [3] 27.48 km (4:23 / km) +204m 4:13 / km
shoes: Saucony Kinvara 10 (2)

Long with 35 mins steady effort in there. A bit over 4min/km pace for the steady effort, with legs not wanting to run much faster then that.

Not going to call it Hilly, but more hills then I would have expected when you are running around a lake
3 PM

Strength 30:00 [2]

Friday Jul 24, 2020 #

Note
(rest day)

Drove up to grandparents cottage right after work so just skipping run today

Thursday Jul 23, 2020 #

6 PM

running warm up/down 20:30 [2] 4.02 km (5:06 / km) +60m 4:45 / km
shoes: Saucony Kinvara 10 (2)

Feeling a little sleepy, tripped over a root running along the creek

running 27:00 [4] 6.8 km (3:58 / km) +98m 3:42 / km
shoes: Saucony Kinvara 10 (2)

15 min tempo + 5*300/100 jog

On the loop at sanctuary with 3.5 minutes recovery (jogging apart from 45s standing to let the tumtum settle down).

300s just along the bottom corner of the park. Starting at goal posts, turning over legs for the first bit and full out up towards the other goal posts.

running warm up/down 16:21 [2] 3.19 km (5:08 / km) +60m 4:41 / km
shoes: Saucony Kinvara 10 (2)

Wednesday Jul 22, 2020 #

6 PM

running 1:00:00 [2] 13.14 km (4:34 / km) +196m 4:15 / km
shoes: Brooks Ghost 12

8 PM

Strength 12:30 [2]

100 partner sit-ups with Noah using medicine ball

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship
 
6 PM

running warm up/down 25:00 [1] 4.5 km (5:33 / km) +70m 5:09 / km
shoes: Saucony Kinvara 10 (2)

Adding a bit of time to warm-up run over since I through some accelerations in

running intervals 32:25 [4] 8.74 km (3:43 / km)
shoes: Saucony Kinvara 10 (2)

4x 2000m w/ 90s rest.

Just opted to run on the track nearby since easy to figure out how fast was running. Suppose to keep them between 3:15-20 pace, so running in:
6:38,37,35,36

Grinding out the last one, but legs feeling surprisingly nice.

running 7:30 [1] 1.41 km (5:19 / km) +20m 4:58 / km
shoes: Saucony Kinvara 10 (2)

Guess at time since took a while to jump a fence when leg cramped up part way through
7 PM

running 8:45 [2] 1.85 km (4:44 / km) +10m 4:36 / km
shoes: Saucony Kinvara 10 (2)

Continued cool-down after dropping off water bottle at house

Monday Jul 20, 2020 #

4 PM

Note
weight:80kg

6 PM

running 1:06:30 [2] 13.11 km (5:04 / km) +245m 4:38 / km
shoes: Salming Elements

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