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Training Log Archive: Danish Dynamite

In the 7 days ending Aug 15, 2020:

activity	#	time	miles		km		+m
running	9	8:09:04	63.86	(7:40)	102.77	(4:46)	1092
orienteering - General	1	34:56	3.42	(10:12)	5.51	(6:20)	141
Total	9	8:44:00	67.28	(7:47)	108.28	(4:50)	1233

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Saturday Aug 15, 2020 #

10 AM

running 26:40 [2] 5.46 km (4:53 / km) +7m 4:51 / km
shoes: Brooks Ghost 12

Shake outish jog in the morning + 5x ~100m strides

3 PM

running warm up/down 21:00 [2] 4.3 km (4:53 / km) +29m 4:43 / km
shoes: Nvii Forest 1

orienteering - General 34:56 [4] 5.51 km (6:20 / km) +141m 5:37 / km
shoes: Nvii Forest 1

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

C • 4 seconds 7

4 PM

running warm up/down 9:51 [2] 1.85 km (5:19 / km) +12m 5:09 / km
shoes: Nvii Forest 1

Friday Aug 14, 2020 #

2 PM

running 44:26 [2] 8.93 km (4:59 / km) +155m 4:35 / km
shoes: Brooks Ghost 12

Thursday Aug 13, 2020 #

10 AM

running 1:28:00 [2] 18.64 km (4:43 / km) +175m 4:31 / km
shoes: Saucony Kinvara 10 (2)

Run to/from X-league course plus running it. Fun running around Mcmaster and trying to make sense of the open orienteering map.

Got stuck meandering through the thorns, where I imagine the supposed trail has not existed for quite some time. Definitely didn't help me, as ended up 3.5 minutes over and pretty far from doing everything.

9 PM

Note

Did a bit of strength, mainly calf raises. Not too much motivation, maybe not too log worthy

Wednesday Aug 12, 2020 #

10 AM

running warm up/down 20:00 [2] 4.27 km (4:41 / km) +40m 4:28 / km
shoes: Saucony Kinvara 10 (2)

running 22:00 [4] 6.04 km (3:39 / km) +20m 3:35 / km
shoes: Saucony Kinvara 10 (2)

12 min tempo, 3 easy, 5x 300m hard / 100m jog.

tempo feeling nice and comfortable at 3:29min/km. Running around perimeter of Ancaster high so about 50/50 grass/pavement and a little bit of an incline going up around the school.

Track under construction, so just found ~300m around a few goal posts in the field and ran back forward along that. Ended up running ~2:50min/km for these, except for the last where I slowed down a little. A bee impressively managed to sting my calf part way through, so I'll let it slide.

running warm up/down 17:43 [2] 3.88 km (4:34 / km) +5m 4:32 / km
shoes: Saucony Kinvara 10 (2)

Tuesday Aug 11, 2020 #

10 AM

running long 1:38:40 [2] 19.64 km (5:01 / km) +357m 4:36 / km
shoes: Brooks Ghost 12

Shorter easy pace long run

Monday Aug 10, 2020 #

8 AM

running 1:10:28 [2] 15.52 km (4:32 / km) +82m 4:25 / km
shoes: Saucony Kinvara 10 (2)

Last weeks x-league with a bit of running on either side. Hot and sweaty outside, also feeling pretty terrible without the morning coffee.

Had 90s to spare, but accidentally skipped a 30 point control so would have been close if I picked it up.

Sunday Aug 9, 2020 #

1 PM

running 1:10:16 [2] 14.24 km (4:56 / km) +210m 4:36 / km
shoes: Brooks Ghost 12

Easy 70 with a much needed stop by the house part way through

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