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Training Log Archive: Danish Dynamite

In the 7 days ending Feb 5, 2018:

activity	#	time	miles		km		+m
running	11	7:52:29	43.0		69.2		632
Strength	4	2:20:00
cycling	1	1:15:00	15.22	(12.2/h)	24.5	(19.6/h)	190
map reading	2	1:00:00
Total	18	12:27:29	58.22		93.7		822
[1-5]	16	11:27:29

2:47

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Monday Feb 5, 2018 #

map reading 30:00 [0]

More map study brought to you by Jan

4 PM

cycling 1:15:00 [1] 24.5 km (19.6 kph) +190m

Make a wrong turn and had no idea where I was going ...ended up just following signs back to the Aarhus C to find my way back

C • Signs are good that way. 4

9 PM

Strength 45:00 [3]

Sunday Feb 4, 2018 #

map reading 30:00 [0]

Hungary maps with everyone's favourite Jan Erik.

9 AM

running 15:00 [2]

Running to meet up with Simon and run while gps had not loaded

10 AM

running 54:13 [1] 9.92 km (5:28 / km) +77m 5:16 / km

Easy run around aarhus with Simon

4 PM

running 5:00 [1]

No gps

5 PM

running tempo 46:30 [3] 10.05 km (4:38 / km) +136m 4:20 / km

Tempo near the hasle bakker with some nice hills in it (Yes, I am serious). Stopped to do a few minutes of dynamic stretches 10 minutes in and then kept going.

running warm up/down 16:21 [1] 3.06 km (5:21 / km) +13m 5:14 / km

Cool down home to avoid doing any hard running on the pavement. Will also be good to not run tomorrow, instead once the bike is fixed I'll go for a longer ride around aarhus (even if it is only technically a city bike)

8 PM

Note

Probably good to take a rest from running ...looking at it now I've probably done a 100km in the last 7 days so that's a first

Saturday Feb 3, 2018 #

10 AM

Note

Left for training on time ...unfortunately my crank arm came off on my bike part way. I suppose on the bright side that gives me something to do today.

I'll probably go for a run later today and do some strength now

2 PM

running 1:06:44 [2] 12.37 km (5:24 / km) +156m 5:04 / km

Got some forest running in after the first few kilometers through the city

9 PM

Strength 45:00 [2]

Friday Feb 2, 2018 #

2 PM

running long 1:30:00 [1]

My stomach didn't agree with the running so forced to cut short ...in reality 70 minutes of solid running, then some weird starting and stopping begins and continues from there. so I will say it's 90

11 PM

Strength 10:00 [3]

Quick before bed, some band stretches for the knee and then 10 pistol squats each leg

Thursday Feb 1, 2018 #

9 AM

running 59:32 [2] 13.0 km (4:35 / km) +36m 4:31 / km

Morning run along the beach

10 PM

running warm up/down 15:16 [1] 2.96 km (5:09 / km) +48m 4:46 / km

11 PM

running hills 21:47 [3] 3.5 km (6:13 / km) +158m 5:05 / km

Late night hill repeats on one of the mountains of aarhus. Was not feeling overly ambitious so it ended up being 5 times straight up the hill, two minutes rest, then another 5 following the path that spirals to the top

....there should be more climb then 158m even if it's only a man-made hill

C • 158 m 4

running warm up/down 15:00 [1]

Wednesday Jan 31, 2018 #

Note

Frustrating to not get the run or spin I had planned in today. I suppose I'll just have to get my run in in the morning before I leave for Aarhus

12 PM

Strength 40:00 [3]

Tuesday Jan 30, 2018 #

3 PM

running warm up/down 17:55 [1] 3.15 km (5:41 / km) +3m 5:40 / km

running intervals 38:15 [3] 8.86 km (4:19 / km)

Did 8x1000s, starting on every 5 minutes, final three rests I just kept to 60-70 seconds. I was aiming to run at consistent pace around 3:40 but it took me 4 trys to get to that pace. 1st was 3:16, and I took a bit off each time but apparently not enough the the first three laps.

4 PM

running warm up/down 10:56 [1] 2.33 km (4:42 / km) +5m 4:39 / km

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