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Training Log: Danish Dynamite

In the last 7 days:

activity # timemileskm+m
  running9 5:52:54 42.84(8:14) 68.94(5:07) 754
  orienteering2 1:13:30 6.12(12:01) 9.85(7:28) 234
  cycling1 35:00
  Strength1 25:00
  Total11 8:06:24 48.96 78.79 988
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Saturday Jul 4 #

10 AM

running 1:04:35 [2] 11.79 km (5:29 / km) +200m 5:03 / km
shoes: Salming Elements

Adding up running to start of terrain run / line-o, from finish of that to top of K2, and then from the finish of course back home.

orienteering 48:30 [2] 6.25 km (7:46 / km) +159m 6:53 / km
shoes: Salming Elements

~20 minutes line-o and the ~30 min course.

Regretting the choice of shorts. Also, probably should bring water since run back was a bit of a grind
4 PM

Note

Rode down to Dundas. Will also skip second o-training and run tomorrow afternoon instead

Friday Jul 3 #

9 AM

cycling 35:00 [1]

Going to log the ride up Wilson to my dads house this time. I feel like I can technically call it a warm-up
10 AM

running 15:15 [2] 2.96 km (5:09 / km) +25m 4:57 / km
shoes: Nvii Forest 1

To start
11 AM

orienteering 25:00 [4] 3.6 km (6:57 / km) +75m 6:17 / km
shoes: Nvii Forest 1

Running world champs test course. Ended up bailing part way through, after I made a dumb mistake assuming I had hit the main trail at a different point.

Woke up feeling good to run, but had lost motivation by the time I was actually running. Plus, hot and a few minutes behind ideal time at the point I bailed.

Probably, hard to run sub 40 in summer with peak vegetation, but might give it another try just before I head back to Sweden and no longer working, so can hopefully conjure up a little more motivation.

running 26:16 [1] 4.86 km (5:24 / km) +75m 5:01 / km
shoes: Nvii Forest 1

Easy jog back home, apart from putting in a little more effort going up Martin's road
7 PM

running 15:00 [2] 3.08 km (4:52 / km)
shoes: Saucony Kinvara 10 (2)

Running intervals later to make a little more bearable.

running intervals 34:00 [4] 8.61 km (3:57 / km)
shoes: Saucony Kinvara 10 (2)

4x 7 min w/ 1:30 rest.

First at 3:33 min/km and then 29,30,28.

Feeling nice and comfortable, or well as comfortable as possible in 30 degrees, with heavy legs, and a nice stomache cramp.
8 PM

running 9:00 [2] 1.98 km (4:33 / km)
shoes: Saucony Kinvara 10 (2)

Thursday Jul 2 #

7 PM

running 40:17 [1] 7.38 km (5:28 / km) +108m 5:05 / km
shoes: Saucony Kinvara 10 (2)

Evening jog. Planned on riding, but no bike to ride
9 PM

Strength 25:00 [2]

Strength post dinner

Wednesday Jul 1 #

6 PM

running 1:25:30 [2] 15.89 km (5:23 / km) +346m 4:51 / km
shoes: Saucony Kinvara 10 (2)

Easy evening run. Meant to run up Sydenham and keep on some nice flat trails.

Accidentally ran down the escarpment, so had to go back up.

Tuesday Jun 30 #

6 PM

running 16:45 [2] 3.15 km (5:19 / km)
shoes: Saucony Kinvara 10 (2)

running intervals 35:30 [4] 7.24 km (4:54 / km)
shoes: Saucony Kinvara 10 (2)

5x 3 min [1:30] around sanctuary park + 5x30s hill sprints

Went out pretty hard first 3, so a bit of a grind the last 2. Gave 3 minutes rest and then 5 30s hill sprints every 2 minutes. Hill a little shorter so last 5s across the field.
7 PM

running 10:46 [1] 2.0 km (5:23 / km)
shoes: Saucony Kinvara 10 (2)

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