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Training Log Archive: Danish Dynamite

In the 7 days ending Mar 6, 2018:

activity	#	time	miles		km		+m
running	9	7:49:39	51.03		82.13		1182
Strength	3	2:40:00
cycling	1	1:02:00
Running Technique	1	1:00:00
orienteering - General	1	35:47	3.49	(10:15)	5.62	(6:22)	105
core	1	10:00
Total	15	13:17:26	54.53		87.75		1287

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Tuesday Mar 6, 2018 #

8 AM

running warm up/down 25:00 [1]

Run over to the handball stadium where there's a makeshift track... some laps and then exercises

running intervals 41:00 [4] 8.0 km (5:08 / km)

Running in doors so my watch didn't like that and adding in I forgot to stop it the total time is a bit of a guess. Assumed we would be running in the snow so may have been a bit over dressed.

8x1000m with 2 minutes rest, I believe I was running around a 3:20-3:15 pace

C • snow 3

9 AM

running warm up/down 10:00 [1]

Monday Mar 5, 2018 #

8 AM

Strength 45:00 [1]

With the elite center ...did an easier version without weights

5 PM

running 1:26:25 [2] 16.62 km (5:12 / km) +234m 4:51 / km

Got the joy of a nice run in the snow today (I want to say 10cm but that might be too much) instead of the recent frozen bumpy ground. Got in a couple minutes of dynamic stretches around the 20 minute mark and then started the 10 hill sprints on the 54th minute. Felt my knees a bit the last 10 minutes but likely due to my pants being soaked at that point, other then that felt good.

Sunday Mar 4, 2018 #

12 PM

running long 2:08:22 [2] 23.69 km (5:25 / km) +380m 5:01 / km

Started and finished at my apartment so there's a few minutes of waiting at stop lights in there, but tried to get some running off trail in (even if it was for only brief periods)

C • I was confused there for a ... 4

Saturday Mar 3, 2018 #

11 AM

running warm up/down 16:45 [1] 2.43 km (6:54 / km) +38m 6:24 / km

orienteering - General 35:47 [3] 5.62 km (6:22 / km) +105m 5:49 / km

12 PM

running warm up/down 5:07 [1] 0.89 km (5:45 / km) +13m 5:21 / km

4 PM

cycling 1:02:00 [2]

9 PM

Strength 45:00 [2]

Friday Mar 2, 2018 #

8 AM

Strength 1:10:00 [1]

3 PM

running warm up/down 23:00 [1] 3.19 km (7:13 / km) +72m 6:29 / km

Ran a bit further then that as my watch was stuck at 2.06km for 4 minutes

4 PM

running intervals 40:00 [3] 9.05 km (4:25 / km) +215m 3:57 / km

4x 8 minutes with 2 minutes rest ...just ran it on some variation of the loop I was running with the Elitecenter training last week

running warm up/down 10:00 [1] 2.05 km (4:53 / km) +4m 4:50 / km

Thursday Mar 1, 2018 #

9 AM

running 1:24:00 [2] 16.21 km (5:11 / km) +226m 4:51 / km

Did some stretches 20 minutes in when I made it to the forest and then for 30 minutes I tried to slowly accelerate up to a tempo, which became more difficult when I started running through some sections of forest. Then long cool down along the road back Also probably waiting at lights for around 4 minutes of the time

9 PM

core 10:00 [2]

Decided to at least do some core ...I should probably also be logging the the map reading and stretching I'm doing

Wednesday Feb 28, 2018 #

Note
(rest day)

I'll probably just take a rest day in order to feel good for intervals tomorrow. I'll only be skipping a night-o training (fun area, but a good drive to and miserable weather) and some strength. It may only be -6 in Aarhus but it easily feels like -15.

8 AM

Running Technique 1:00:00 [1]

Some running drills and then an extra half an hour of actually figuring out to do them

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