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Training Log Archive: Danish Dynamite

In the 7 days ending Feb 15, 2018:

activity	#	time	miles		km		+m
running	10	6:11:47	37.9		61.0		564
orienteering - General	2	1:21:09	7.72	(10:31)	12.42	(6:32)	286
cycling	2	1:18:27	11.84		19.06
Strength	2	1:13:00
Total	14	10:04:23	57.46		92.48		850

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Thursday Feb 15, 2018 #

Note

And the link if needed...
definitely not the link

C • Solid Run 5

8 AM

running warm up/down 25:00 [1]

running intervals 29:47 [4] 5.64 km (5:17 / km) +64m 5:00 / km

5 loops of about 1100m on the trails starting every 6 minutes with Emil. I was pretty much dragging my legs from the beginning, though going off strava I was averaging around a 3:30 pace on the intervals.

9 AM

running warm up/down 15:00 [1]

Wednesday Feb 14, 2018 #

7 AM

cycling 25:00 [2]

Biking to the clubhouse. I'm only going to count biking there as training because I was running late

8 AM

running warm up/down 12:13 [1] 1.35 km (9:03 / km) +50m 7:38 / km

Warming up with Emil before orienteering

orienteering - General 36:04 [2] 5.04 km (7:09 / km) +106m 6:29 / km

Fun contour only (control picking) training. Went fairly well, just taking far too long going through the control. So I'll probably rerun it on Friday in the middle of my long run.

9 AM

running 8:18 [1] 1.28 km (6:29 / km) +35m 5:42 / km

11 PM

Strength 35:00 [2]

Tuesday Feb 13, 2018 #

7 PM

running warm up/down 28:12 [1] 4.37 km (6:27 / km)

GPS didn't load so added 15 minutes and 3km

running 23:02 [3] 4.3 km (5:21 / km) +89m 4:51 / km

3x300m at a 2:50 pace (not that I had a particular pace in mind) with 30s rest. Then jogged over to a hill and did 9 about 30s hill sprints recovering on the way down.

8 PM

running warm up/down 18:51 [1] 3.49 km (5:24 / km)

Sunday Feb 11, 2018 #

1 AM

Strength 38:00 [2]

No bands so took out some of my usual exercises ...was also planning on doing an easy run before this but it's late so I'll let that be an excuse

10 AM

running long 1:55:52 [1] 22.72 km (5:06 / km) +92m 5:00 / km

Run along the trails along the beach in Sweden. Feeling my knees my knees a bit towards the end, likely due to the combination of the footing and cold/wind

Saturday Feb 10, 2018 #

Note

Here is the link as well...
mappy wappy
As you can see it turns out I mispunched going to 13. I remember looking up at the hill it should be on, but saw a red wooden stump (permanent control) on some knoll a bit early and decided it must be it. Also makes sense now why I was so far left going to 14. Originally thought I'd just lost a bit of direction after retying my shoes.

11 AM

running warm up/down 12:45 [1] 1.65 km (7:44 / km) +36m 6:58 / km

C • O 5

orienteering - General 45:05 [3] 7.38 km (6:07 / km) +180m 5:27 / km

Saturday training was just a middle(ish) length orienteering course. I'm fairly happy despite being some what sloppy the first half (mostly due to my lack of orienteering recently), but I felt focused and calm which is the key. That being said the last 15 minutes my brain started to completely shut off and refused to orienteer, but all in all, the training did it's job. Be enjoyable and get myself back into the orienteering frame of mind for the many trainings to come.

12 PM

running warm up/down 5:47 [1] 0.95 km (6:05 / km) +19m 5:32 / km

Friday Feb 9, 2018 #

10 AM

running 1:17:00 [2] 15.25 km (5:03 / km) +179m 4:46 / km

Warm up, stretches, 30 minute acceleration on some trails (in a park, so maybe not true trails) ending at a 4min/km pace, then finished off with 5 easy hill sprints, and headed back home. ...Added 3 minutes and 500m because watch did not load right away

3 PM

cycling 53:27 [1] 19.06 km (21.4 kph)

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