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Training Log Archive: Danish Dynamite

In the 7 days ending Sep 10, 2019:

activity	#	time	miles		km		+m
running	14	6:20:11	43.57	(8:44)	70.12	(5:25)	777
orienteering - General	4	2:32:13	14.03	(10:51)	22.58	(6:44)	172
cycling	2	1:05:00
Strength	2	50:00
Total	14	10:47:24	57.6		92.7		949

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Tuesday Sep 10, 2019 #

10 AM

running 8:09 [1] 1.58 km (5:09 / km)
shoes: Saucony Kinvara 10

Strength 30:00 [2]
shoes: Saucony Kinvara 10

Just 2 rounds of runner 360 and 15 pistol squats on each leg

11 AM

running 7:48 [1] 1.58 km (4:56 / km)
shoes: Saucony Kinvara 10

6 PM

cycling 25:00 [1]

To/from club house

running warm up/down 11:30 [1] 1.89 km (6:05 / km) +25m 5:42 / km
shoes: Saucony Kinvara 10

Jog over to the forest and then running the forest loop. Took some time out since a lot of starting and stopping and generally going quite slow around the loop.

running hills 32:00 [3] 4.52 km (7:05 / km) +89m 6:27 / km
shoes: Saucony Kinvara 10

A figure 8 loop with a hill in the center. So would run hard up the hill (50-55s), down, some core or strength exercise for 30s, then some 30-40s of jogging, back up the hill hard, and more of the same on the other side of the loop. Quite a bit of rocky forest running so not going too far.

Made it through 5 and a half of the loops and then, just did the final hill sprint of the loop because might as well. So really only about 10-11 minutes of actual hard running.

C • Being able to run in rocky ... 3

running warm up/down 6:15 [1] 1.15 km (5:26 / km)
shoes: Saucony Kinvara 10

Monday Sep 9, 2019 #

12 PM

running 1:03:25 [2] 12.91 km (4:55 / km) +210m 4:33 / km
shoes: Salomon Speedcross 4

Hate running on roads, so just over to the forest loops and a couple laps of the forest/trail loop.

Sunday Sep 8, 2019 #

Note

W, f

10 AM

running warm up/down 25:00 [1] 4.45 km (5:37 / km)
shoes: Icebug Acceleritas 7

orienteering - General race 47:11 [4] 7.34 km (6:26 / km)
shoes: Icebug Acceleritas 7

http://orienteering.ca/doma/show_map.php?user=chri...
...or livelox https://www.livelox.com/Viewer/DM-stafett-Smaland/...

C • Congrats to the win. 5

11 AM

running warm up/down 7:53 [1] 1.42 km (5:33 / km)
shoes: Icebug Acceleritas 7

Saturday Sep 7, 2019 #

11 AM

running warm up/down 24:00 [1] 4.04 km (5:56 / km) +40m 5:40 / km
shoes: Icebug Acceleritas 7

orienteering - General race 32:45 [4] 4.79 km (6:50 / km) +42m 6:33 / km
shoes: Icebug Acceleritas 7

DM Medel. 2018 Christian was back to run this race

http://orienteering.ca/doma/show_map.php?user=chri...

12 PM

running warm up/down 7:30 [1] 1.29 km (5:49 / km) +10m 5:36 / km
shoes: Icebug Acceleritas 7

running warm up/down 6:40 [1] 1.18 km (5:39 / km) +10m 5:25 / km
shoes: Icebug Acceleritas 7

cool down part 2 with simon

Friday Sep 6, 2019 #

5 PM

running 34:10 [2] 6.72 km (5:05 / km) +85m 4:47 / km
shoes: Salomon Speedcross 4

Nice and easy

running 5:00 [1] 1.0 km (5:00 / km) +10m 4:46 / km
shoes: Salomon Speedcross 4

Strides

Thursday Sep 5, 2019 #

11 AM

running long 1:30:25 [2] 17.21 km (5:15 / km) +215m 4:57 / km
shoes: Salomon Speedcross 4

Shorter long run since I’ll be orienteering in the evening. Legs feeling nice and also relaxing to run through the forest.

6 PM

running 8:30 [1] 1.46 km (5:49 / km) +30m 5:17 / km
shoes: Icebug Acceleritas 7

orienteering - General 43:00 [2] 5.3 km (8:07 / km) +75m 7:35 / km
shoes: Icebug Acceleritas 7

https://i.imgur.com/7XuHnkk.jpg

running 11:20 [1] 1.99 km (5:42 / km) +35m 5:14 / km
shoes: Icebug Acceleritas 7

Wednesday Sep 4, 2019 #

8 AM

running 10:00 [1] 2.0 km (5:00 / km)
shoes: Saucony Kinvara 10

About 8 mins before strength, 2 after

Strength 20:00 [2]
shoes: Saucony Kinvara 10

Decided to keep easier, one round of the runner 360 and then 2 sets of 15 pistol squats. Legs are quite sore

5 PM

cycling 40:00 [1]
shoes: Saucony Kinvara 10

9k to the race, so I feel like I can log there and back

running warm up/down 15:00 [1] 2.73 km (5:30 / km) +15m 5:21 / km
shoes: Icebug Acceleritas 7

6 PM

orienteering - General 29:17 [4] 5.15 km (5:41 / km) +55m 5:24 / km
shoes: Icebug Acceleritas 7

Local motions orienteering race. It was a forest sprint so fun with quite a few controls, and about the last kilometer was urban.

Messed up some of the bearings through flat marshes, and a little messy in the first part of the course getting used to the scale

running warm up/down 5:36 [1] 1.0 km (5:36 / km) +3m 5:31 / km
shoes: Icebug Acceleritas 7

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