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Training Log: Danish Dynamite

In the last 7 days:

activity # timemileskm+m
  running4 5:05:30 12.27 19.74 317
  Strength3 1:11:00
  spinning1 1:00:00
  orienteering1 50:00 5.03(9:56) 8.1(6:10)
  map reading5 25:00
  core1 7:00
  Total12 8:38:30 17.3 27.84 317
  [1-5]9 8:18:30
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2:49
0:00
ThFrSaSuMoTuWe

Wednesday Dec 13 #

map reading 5:00 [0]

Day 13.
Went right. Originally was going to go straight along the paths of the fastest times but took a route to the right that ended up being slower. Not too sure how much slower it would have been as no one in the race ran it

Tuesday Dec 12 #

7 AM

map reading 5:00 [0]

Day 12. The left/blue, exactly what Anders Nordberg route was.

Monday Dec 11 #

10 AM

running 1:21:01 [1] 14.3 km (5:40 / km) +223m 5:15 / km

Easy run, part way though accelerated into zone 2.
Left knee sore today. Was feeling weird after the muddy golf course hills/intervals last Tuesday.
12 PM

core 7:00 [2]

Strength 6:00 [3]

Some exercises for the knees

Saturday Dec 9 #

map reading 5:00 [1]

Day 9, took lundanes's route ...I remembered the brutal vegetation and my terrible routes straight through cliffs from Oringen and decided to learn from that. Only other route I considered was the one albin ridefelt took (or similar) so same beginning just once at the road crossing and continuing on that cut line

Note

actually turns out that it was actually Oskar Sjoberg's route not Albin ridefelt
8 AM

running 1:50:00 [3]

SMT with Trav, Hadron and the Chris whoms long I don’t remember. Some nice tempo intervals in there and a few hard ones as well
11 AM

Strength 10:00 [1]

The beautiful knee exercises

Friday Dec 8 #

map reading 5:00 [0]

Route to christmas day 8. Picked some variation no one else picked ...I'm either a genius or I screwed up

Strength 55:00 [3]

At the gym. Workout involved lots of arms ...my weakness
7 PM

spinning 1:00:00 [1]

Thursday Dec 7 #

map reading 5:00 [0]

Entertained going straight but opted to do my same route from jwoc (minus the stupidity and sloppiness in the middle of the leg), right to the road.
11 AM

running 30:14 [1] 5.44 km (5:33 / km) +94m 5:07 / km

running 1:19:15 [1]

Last part of the run
7 PM

orienteering 50:00 [3] 8.1 km (6:10 / km)

running warm up/down 5:00 [1]

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