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Training Log Archive: Danish Dynamite

In the 7 days ending Mar 28:

activity # timemileskm+m
  spinning9 6:15:00
  orienteering - easy3 2:44:52 16.11(10:14) 25.93(6:21) 150
  running5 2:01:38 14.09(8:38) 22.67(5:22) 211
  Rowing2 1:19:30
  Strength2 1:10:00
  Total18 13:31:00 30.2 48.6 361

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MoTuWeThFrSaSu

Sunday Mar 28 #

10 AM

orienteering - easy 1:07:18 [3] 10.89 km (6:11 / km) +150m 5:47 / km

Running at more of a steady effort. Pretty smooth orienteering apart from some mistakes/sloppiness in the beginning when I was getting into the map. A 6 or so minute jog down a trail in the middle to cut some of the distance.

Not the greatest printing job and 1:12500 so really struggled reading a couple of the control circles. To 16 I'm pretty sure I assumed something on top of the spur inside the circle was the control, but also some logging there that added to the confusion of the map. Also messing around finding 24 and leaving the control, but brain had switched off at that point.

http://orienteering.ca/doma/show_map.php?user=chri...
9 PM

spinning 35:00 [1]

Strength 40:00 [1]

Saturday Mar 27 #

10 AM

orienteering - easy 1:05:00 [1] 10.0 km (6:30 / km)

I recently remembered I had yet to pick up the tapes I had put out a month ago, so picking those up
7 PM

spinning warm up/down 20:00 [1]

15+5

spinning intervals 30:00 [4]

Friday Mar 26 #

12 PM

spinning 1:05:00 [2]

6 PM

running 28:59 [1] 5.27 km (5:30 / km) +64m 5:11 / km
shoes: Brooks Ghost 12

Evening jog

Thursday Mar 25 #

8 AM

running 35:17 [1] 6.67 km (5:17 / km) +87m 4:58 / km
shoes: Brooks Ghost 12

pre-breakfast jog
12 PM

spinning 10:00 [1]

spinning intervals 30:00 [4]

15x 90/30

Showed up late so cut the last 10 mins of the workout and just did an easy 5 min tempo during the cool down
1 PM

spinning 10:00 [2]

7 PM

Rowing 40:00 [2]

Wednesday Mar 24 #

9 AM

spinning 40:00 [2]

Strength 30:00 [1]

8 PM

spinning (Elliptical) 50:00 [1]

Tuesday Mar 23 #

10 AM

spinning 40:00 [1]

Legs feeling sore so bailed on the intervals. 5x 15s sprints thrown in
4 PM

running 15:02 [1] 2.8 km (5:22 / km)

5 PM

orienteering - easy tempo 32:34 [4] 5.04 km (6:28 / km)

running 15:06 [1] 2.79 km (5:25 / km)

Monday Mar 22 #

9 AM

running 27:14 [1] 5.14 km (5:18 / km) +60m 5:00 / km

12 PM

spinning 45:00 [1]

8 PM

Rowing 39:30 [2]

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