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Training Log Archive: Danish Dynamite

In the 7 days ending Apr 18, 2019:

activity	#	time	miles		km		+m
running	11	6:59:16	51.26		82.49		1006
orienteering - General	3	2:41:00	14.54	(11:04)	23.4	(6:53)	562
Strength	4	1:25:00
spinning	1	15:00
cycling	1	15:00
Total	18	11:35:16	65.8		105.89		1568

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Thursday Apr 18, 2019 #

Note

I don't understand training. I feel like I was almost faster a year ago, towards the end of my stay in Denmark where I was only running 60-70km a week

C • ... then I think... 5

11 AM

running warm up/down 25:00 [1] 4.0 km (6:15 / km) +50m 5:53 / km
shoes: Salomon Speedcross 4

running intervals 35:45 [3] 7.03 km (5:05 / km) +201m 4:27 / km
shoes: Salomon Speedcross 4

Meant to do this hilly loop I had done a while back 6 times with 2 minutes rest each time. The loop usually takes about 9:30 and most of the trails were complete mud today so quite tough going.

Legs were tired starting, but I started conservatively and ran the first fine, slowed down a bit on the next, and then on the third I felt like I was hardly running. My hamstrings were sore and my legs just wouldn't move so called it there.

The last 3 days have been pretty easy so I'm not too sure what happened there. My legs didn't feel sore after working out yesterday, but it's really the only thing it can be. My legs are usually fine working out before running, but should I avoid going to the gym before more physical orienteering/running sessions?

12 PM

running warm up/down 17:42 [1] 3.48 km (5:05 / km) +38m 4:49 / km
shoes: Salomon Speedcross 4

7 PM

running 6:00 [1] 0.95 km (6:19 / km) +15m 5:51 / km

5 minutes running and a few exercises to loosen the ankle

orienteering - General 46:00 [2] 6.92 km (6:39 / km) +184m 5:52 / km

Orienteering exercise with some longer legs and making sure to have a full plan leaving control. Also focused on having precision during the middle parts of the leg, keeping on line I want to be running

Wednesday Apr 17, 2019 #

1 PM

cycling 15:00 [1]

Went to go for 90 minutes on my mountain bike, but the front derailor (...I didn’t spell it right but oh well) was falling off.

I’ll just keep it easy tonight, go to the gym, and add the ride in later this week

7 PM

running 17:30 [1]

Strength 30:00 [2]

10 deadlifts at 135, 2x (10 @ 155), 2x (10 @ 175), 10 @ 185

Then I attempted to do pull ups with noah and core in between

Tuesday Apr 16, 2019 #

10 AM

running warm up/down 25:00 [1] 4.43 km (5:39 / km) +18m 5:32 / km

Note for races, good warm-up takes about 31 minutes

11 AM

running intervals 42:42 [4] 10.63 km (4:01 / km)

9x1000m keeping them all about or under 3:15 min/km.

Legs were getting quite tired after the 4th, so opted to only do the 9. Then strangely my legs felt good running the final interval, so I'm a bit disappointed I didn't do the 10th

12 PM

running warm up/down 11:00 [1] 2.25 km (4:53 / km)

10 PM

Strength 15:00 [2]

Monday Apr 15, 2019 #

5 PM

running 54:00 [2] 10.09 km (5:21 / km) +145m 5:00 / km
shoes: Salomon Speedcross 4

Easy run in the Dundas Valley

Sunday Apr 14, 2019 #

5 PM

running 18:00 [1] 3.4 km (5:18 / km) +65m 4:50 / km
shoes: Salomon Speedcross 4

running tempo 36:30 [3] 10.1 km (3:37 / km) +75m 3:29 / km
shoes: Salomon Speedcross 4

10k tempo on the rail trail. I had planned on running some hilly longer intervals, but as I started running the tendon that is really inflamed wasn't feeling up to it so I switched them out. Kept about a 3:45 pace up the rail trail, and 3:35 down, speeding up the last couple kms.

Both of my tibialis anterior's have been inflamed for quite a while now, as in I can't remember when they weren't inflamed. I must say they have gotten quite big now, after showing my legs/feet to the physio last Monday, he asked the secretary if she wanted to see an inflamed tibialis anterior. Anyway, hills and rougher footing isn't the greatest for it, but being an orienteerer I'll just lower my mileage until my tendon starts to die down.

6 PM

running warm up/down 13:07 [1] 2.46 km (5:20 / km) +45m 4:53 / km
shoes: Salomon Speedcross 4

running 5:00 [3] 1.0 km (5:00 / km)
shoes: Salomon Speedcross 4

5 strides

Saturday Apr 13, 2019 #

10 AM

orienteering - General 1:10:00 [2] 10.01 km (7:00 / km) +232m 6:16 / km

12 PM

orienteering - General 45:00 [2] 6.47 km (6:57 / km) +146m 6:15 / km

4 PM

spinning 15:00 [1]

5 PM

Strength 30:00 [2]

Friday Apr 12, 2019 #

11 AM

running 1:52:00 [2] 22.67 km (4:56 / km) +354m 4:35 / km

10 PM

Strength 10:00 [2]

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