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Training Log: Danish Dynamite

In the last 7 days:

activity # timemileskm+m
  running7 4:47:28 37.17(7:44) 59.82(4:48) 869
  orienteering1 1:32:15 8.59(10:45) 13.82(6:41) 394
  cycling1 1:10:00
  Strength1 35:00
  Total9 8:04:43 45.76 73.64 1263
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Sunday Jul 12 #

9 AM

running warm up/down 14:23 [1] 2.88 km (5:00 / km) +19m 4:50 / km
shoes: Saucony Kinvara 10 (2)

orienteering 1:32:15 [3] 13.82 km (6:41 / km) +394m 5:51 / km
shoes: Nvii Forest 1

11 AM

running 45:55 [2] 8.88 km (5:10 / km) +98m 4:54 / km
shoes: Saucony Kinvara 10 (2)

Saturday Jul 11 #

10 AM

running 59:45 [2] 12.91 km (4:38 / km) +183m 4:19 / km
shoes: Saucony Kinvara 10 (2)

Finally a decent temperature. Nice and humid though, shorts failing to dry over night when I left them out.

Pleasant finish to the run in the heavy rain for the last 15 minutes.
8 PM

Strength 35:00 [2]

Friday Jul 10 #

6 PM

running 1:10:37 [2] 15.03 km (4:42 / km) +220m 4:23 / km
shoes: Saucony Kinvara 10 (2)

Hilly first 45 minutes, then coasting down the rail trail home.

Incredibly enjoyable, seemingly had every deer fly on me in the fores.t

Thursday Jul 9 #

5 PM

running 20:40 [2] 4.05 km (5:06 / km) +100m 4:33 / km
shoes: Saucony Kinvara 10 (2)

running 29:30 [4] 6.96 km (4:14 / km) +140m 3:51 / km
shoes: Saucony Kinvara 10 (2)

15 min tempo, 2:00 min recovery + 5x 1 min [ 90s ]

Starting tempo at the bottom of Artaban and running up the direction of the escarpment. Nice rolling hills and generally heading downhill from there, finishing at top of Artaban on the opposite side.

Gave an extra 30s recovery after tempo, and first 2 uphill and jogging down through the forest to hit the trail again. Next 3, back forth along a flat section of trail.
6 PM

running warm up/down 21:01 [2] 4.09 km (5:08 / km) +67m 4:45 / km
shoes: Saucony Kinvara 10 (2)

Wednesday Jul 8 #

5 PM

cycling 1:10:00 [2]

Ride with Sergei. The usual, I'd pull ahead of him going up hills and he'd catch up on the way down
8 PM

running 25:37 [2] 5.02 km (5:06 / km) +42m 4:54 / km
shoes: Saucony Kinvara 10 (2)

Evening jog + 4x 15 strides

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Jun 14

Week
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14
Jul 12
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