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Training Log Archive: Danish Dynamite

In the 7 days ending Nov 25:

activity # timemileskm+m
  running6 5:54:11 10.78 17.35 365
  cycling3 3:33:30 15.22 24.5 90
  Strength4 2:25:20
  orienteering1 40:54 3.77(10:51) 6.07(6:44) 150
  Total12 12:33:55 29.78 47.92 605

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Saturday Nov 25 #

8 AM

running 1:45:00 [3]

2 PM

Strength 40:00 [2]

Friday Nov 24 #

6 PM

cycling 1:12:00 [1] 24.5 km (20.4 kph) +90m

Easy ride just spinning out the legs

Thursday Nov 23 #

2 AM

running 1:03:12 [2] 11.05 km (5:43 / km) +253m 5:08 / km

3 PM

running 57:00 [2]

2nd half of my long run without the gps. Had a small couple sections of forest running
7 PM

orienteering 20:35 [2] 2.87 km (7:10 / km) +90m 6:12 / km

Did a couple legs after the corridor exercise and picked up a few controls

orienteering 20:19 [3] 3.2 km (6:21 / km) +60m 5:48 / km

Corridor exercise. Never felt like I was going that fast

running warm up/down 15:00 [1]

Rewarming up

Wednesday Nov 22 #

running warm up/down 20:00 [1]

running intervals 25:30 [3]

running (Ultimate glow in the....) 5:00 [2]

dark ball
9 PM

Strength 45:00 [3]

Tuesday Nov 21 #

running warm up/down 30:00 [1]

running intervals 33:29 [4] 6.3 km (5:19 / km) +112m 4:53 / km

6 AM

Strength 27:00 [2]

Monday Nov 20 #

cycling (spinning) 57:00 [2]

Sunday Nov 19 #

Strength 33:20 [3]

Home strength:
- 6:15 of revolving plank (45 each time, and 1 minute of plank moving side to
side to end it) - for side planks brought opposite
arm to ground and 2nd time leg lifts
- 10 pistol squats each side
- 18 push ups with some mountain climber variation
- 10 pistol squats each side
- 18 of those push ups again
- 75s bicycle
- 10 leg lifts, going into 10 leg circles for each direction
- 60s plank with opposite arm/leg raises
- 65s v-sit
- 1:45 standig on each foot with 2 sets of 10 calf raises mixed in
- 20 regular push-ups
Then maybe 8 or so minutes of old knee stretches that take too much effort to describe
....as you can see I don't know names

cycling 1:03:00 [2]

From dad's house to Jersyville road. Then went down and back along it.

cycling 21:30 [2]

From Trav and Baloney's up wilson to my dad's house

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