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Training Log Archive: Danish Dynamite

In the 7 days ending Apr 29:

activity # timemileskm+m
  Strength3 2:45:00
  running4 2:27:30 11.58 18.64 311
  orienteering2 1:48:00 6.29 10.13 90
  cycling2 1:35:00 4.31 6.94 67
  Running Technique1 1:00:00
  stretching2 40:00
  Total13 10:15:30 22.19 35.71 468
  [1-5]11 9:35:30

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MoTuWeThFrSaSu

Sunday Apr 29 #

Note
(rest day)

Saturday Apr 28 #

10 AM

cycling warm up/down 20:00 [1] 6.94 km (20.8 kph) +67m

Biking to training so we'll call that a warm-up
11 AM

orienteering 1:03:00 [3] 10.13 km (6:13 / km) +90m 5:57 / km

Short jog, some dynamic stretches, then ran the training course for today. Not as a enjoyable as the forest around the club house. Was the bland type of Danish terrain with lot's thicker vegetation and trails. All around went well, goal was just to have a specific plan leaving every control and also thumb along. It took be until half way into the course to realize that these walls of fallen trees were actually mapped as cutlines in some spots.
1 PM

Strength 50:00 [2]

Friday Apr 27 #

11 AM

running warm up/down 20:00 [1]

running 28:30 [4] 4.82 km (5:55 / km) +140m 5:10 / km

5 intervals of a hilly (maybe 1.1km loop) that took around 4.5mins with 1 minute rest. Took 1.5 minutes the last 2 intervals
12 PM

running warm up/down 14:00 [1] 2.53 km (5:32 / km) +16m 5:22 / km

4 strides and then run back to the sports centre. Once there I had to wait until someone walked by before I could get in as it turns out its a public holiday today. I guess that means I'll need to find a grocery store that's actually open.

Thursday Apr 26 #

9 AM

cycling 1:15:00 [1]

5 PM

Strength 1:00:00 [2]

Wednesday Apr 25 #

8 AM

Running Technique 1:00:00 [1]

6 PM

running warm up/down 15:00 [1]

orienteering 45:00 [2]

Easier paced sprint training around the university park. There were 3 different courses, a memory course where you would run a leg following the trail and then memorize the next leg, a course focused on reading the map where there were a few short controls followed by a route choice and that pattern continued, and a corridor to round it all off.

Knees felt good throughout, a bit sore after the trainings, but I'll bike tomorrow instead of running and balance the two as I think they both hurt my knees in separate ways.
9 PM

stretching 20:00 [0]

Plus rolling

Tuesday Apr 24 #

8 AM

running 40:00 [1] 6.0 km (6:40 / km)

running 30:00 [4] 5.29 km (5:40 / km) +155m 4:57 / km

Suppose to be full out, 3 minute interval going along a loop uphill, then 3 minute rest jogging the final downhill portion. Everyone was intended to do 6-10 of them. I took the first easier, and then opted to run the next with the front pack. After that, my legs were started to get really tired and I dropped back.
9 PM

stretching 20:00 [0]

Plus rolling

Monday Apr 23 #

10 AM

Strength 55:00 [1]

I'm pretty sure my knee is hurting in a different area from cycling now, but strength at home.
Haven't run in a week and still managed to get a tick, I think I've got quite a talent

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