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Training Log Archive: Danish Dynamite

In the 7 days ending Oct 14, 2018:

activity	#	time	miles		km		+m
running	13	6:29:08	46.58	(8:21)	74.97	(5:11)	889
orienteering - General	4	1:56:50	11.58	(10:06)	18.63	(6:16)	392
Strength	3	1:40:00
spinning	1	50:00
cycling	1	38:00	9.01	(14.2/h)	14.5	(22.9/h)	168
Total	20	11:33:58	67.17		108.1		1449

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Sunday Oct 14, 2018 #

10 AM

running warm up/down 22:00 [1] 3.71 km (5:56 / km) +15m 5:49 / km

running intervals 48:00 [3] 9.91 km (4:51 / km) +250m 4:18 / km

8x5 min w/ 1 minute rest. The first 6 all had some nice overgrown trails that were almost forest running, 7th a climb up from the forest, and ended it off easy with a nice flat 5 minutes around a park. There was a bit of climb but I think 250m is a little too much

11 AM

running warm up/down 9:00 [1] 1.63 km (5:31 / km) +5m 5:26 / km

3 PM

Strength 45:00 [2]

At the gym for an hour 15 but we'll call it 45 minutes.

Saturday Oct 13, 2018 #

10 AM

running 30:51 [1] 5.58 km (5:32 / km) +95m 5:06 / km

long run to my dad's house with orienteering in the middle

11 AM

orienteering - General 41:00 [2] 4.69 km (8:45 / km) +218m 7:06 / km

Drew a line on an old map of the dundas valley

12 PM

running 41:41 [2] 7.99 km (5:13 / km) +170m 4:43 / km

Friday Oct 12, 2018 #

9 AM

running warm up/down 26:00 [1] 4.27 km (6:05 / km) +40m 5:49 / km

running intervals 40:00 [4] 8.87 km (4:31 / km) +105m 4:15 / km

10 AM

running warm up/down 13:00 [1] 2.58 km (5:02 / km) +30m 4:46 / km

8 PM

Strength 35:00 [1]

Thursday Oct 11, 2018 #

3 PM

spinning 50:00 [1]

6 PM

running 25:01 [1] 4.72 km (5:18 / km)

Running to orienteering

7 PM

orienteering - General 45:00 [1] 5.45 km (8:15 / km) +143m 7:18 / km

Training focusing on using compass exiting controls. First 10 minutes was brutally slow side hilling across essentially a pile of rocks

Wednesday Oct 10, 2018 #

7 AM

running 15:00 [1] 3.12 km (4:48 / km) +2m 4:48 / km

running tempo 30:27 [3] 7.67 km (3:58 / km) +40m 3:52 / km

Had to wait 20s to cross a road so I just ran a little longer then 30 minutes. Legs are a little sore so we'll just skip the run tonight and do a bit of strength

8 AM

running warm up/down 10:53 [2] 2.49 km (4:22 / km) +3m 4:21 / km

10 PM

Strength 20:00 [1]

Tuesday Oct 9, 2018 #

Note
(rest day)

Or recovery day

12 PM

running 27:15 [1] 5.2 km (5:14 / km) +84m 4:51 / km

8 PM

cycling 38:00 [1] 14.5 km (22.9 kph) +168m

Ride up to ancaster to my dads house

Monday Oct 8, 2018 #

10 AM

running warm up/down 25:00 [1] 4.18 km (5:59 / km) +30m 5:46 / km

orienteering - General race (O-fest sprint) 15:50 [4] 4.09 km (3:52 / km) +31m 3:44 / km

A few moments of sloppiness, but the only significant mistake was 18 where I couldn't spot the small opening to the river and lost 20-30s. Other then that it was a clean race, I didn't physically feel too fast but I kept a constant intensity.

11 AM

running warm up/down 10:00 [1] 1.53 km (6:32 / km) +20m 6:08 / km

12 PM

running warm up/down 15:00 [1] 1.52 km (9:52 / km)

I'll give myself 15 minutes for the quick warm-up and jogging to stay warm between my runs

orienteering - General (O-fest sprint relay) 7:09 [4] 2.1 km (3:24 / km)

Leg 2. Decent run, just ran past the maps to the spectators amusement so had to turn around and pick it up.

orienteering - General (O-fest sprint relay) 7:51 [4] 2.3 km (3:25 / km)

Leg 4. This was probably my best executed sprint of the day. I flowed through all the controls and had a full route planned. I managed to catch a fair bit of time up on phillipe but I did also have the advantage of a shorter forking

Course 6 - Splits

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