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Training Log Archive: Danish Dynamite

In the 7 days ending Jan 10, 2021:

activity # timemileskm+m
  running5 3:15:27 26.71(7:19) 42.98(4:33) 109
  cycling2 3:02:30
  Rowing3 2:03:50
  spinning2 2:01:00
  Strength3 2:00:00
  orienteering - General1 56:30 4.53(12:28) 7.29(7:45) 115
  Total15 13:19:17 31.24 50.27 224
averages - weight:81.2kg

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MoTuWeThFrSaSu

Sunday Jan 10, 2021 #

8 AM

Note
weight:81.2kg

9 AM

running 22:12 [2] 4.55 km (4:53 / km)

12 PM

cycling 1:37:30 [1]

Decided to cut shorter then planned, after taking a wrong turn and then the wind picked up and the snow started.
9 PM

Rowing 25:00 [1]

10 PM

Strength 20:00 [1]

Saturday Jan 9, 2021 #

10 AM

running 13:30 [2] 2.92 km (4:37 / km)
shoes: Saucony Kinvara 10 (2)

Toe feeling sore first 20 mins and forefoot starting to feel sore towards end of the cool down, but foot still feeling the best it has felt in 6 weeks.

Pretty confident now I broke something to some extent in my foot.

running 37:15 [4] 9.6 km (3:53 / km)
shoes: Saucony Kinvara 10 (2)

Didn’t feel like pushing too hard, so 6 of the short 170-180m intervals, like last week or two weeks ago, with 45s rest and then a 8km tempo.

Tempo at 3:40 average pace, but accelerating throughout.

running 8:57 [2] 2.0 km (4:29 / km)
shoes: Saucony Kinvara 10 (2)

2 PM

cycling 1:25:00 [1]

Friday Jan 8, 2021 #

8 AM

running 28:12 [1] 5.28 km (5:20 / km) +64m 5:02 / km
shoes: Brooks Ghost 12

Morning jog in the snow.

Had to go to Copenhagen for a couple hours, so will just take the rest of the day off.

Thursday Jan 7, 2021 #

11 AM

Rowing 59:35 [2]

15000m. Somewhere in between 21 and 22 SPM, probably closer to 21.

Form improving a little. Fighting through the blisters the last few kms
C • 15K? 3
7 PM

Strength 1:00:00 [2]

Deadlifts and pull ups destroyed what remained of my hands

Wednesday Jan 6, 2021 #

11 AM

running 12:26 [2] 2.43 km (5:07 / km) +30m 4:49 / km
shoes: inov-8 X-talon 210

orienteering - General 56:30 [2] 7.29 km (7:45 / km) +115m 7:11 / km
shoes: inov-8 X-talon 210

running 13:30 [2] 2.72 km (4:58 / km) +15m 4:50 / km
shoes: inov-8 X-talon 210

8 PM

spinning 1:26:00 [1]

Tuesday Jan 5, 2021 #

9 AM

running 12:42 [2] 2.57 km (4:56 / km)
shoes: Saucony Kinvara 10 (2)

running intervals 34:00 [4] 8.34 km (4:05 / km)
shoes: Saucony Kinvara 10 (2)

running 12:43 [2] 2.57 km (4:57 / km)
shoes: Saucony Kinvara 10 (2)

3 PM

Rowing 39:15 [2]

10k
4 PM

Strength 40:00 [2]

Monday Jan 4, 2021 #

7 PM

spinning 35:00 [1]

Rowing machine busy so short spin instead. Will do a shorter row before strength tomorrow

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