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Training Log: Danish Dynamite

In the last 7 days:

activity # timemileskm+m
  running10 6:37:59 50.08(7:57) 80.6(4:56) 1159
  orienteering2 2:07:28 11.71(10:53) 18.84(6:46) 492
  Strength3 1:15:00
  spinning1 30:00
  map reading5 25:00
  Total19 10:55:27 61.79 99.44 1651
  [1-5]14 10:30:27
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WeThFrSaSuMoTu

Monday Dec 10 #

Note

Feeling my knee a bit so I'll spin today and try to stick to around 100km for the week
8 AM

map reading (Route to Christmas Day 9) 5:00 [0]

Todays sprint leg ended up being the leg where I lost a minute running to the wrong control.
3 PM

spinning 30:00 [1]

running 30:34 [1] 6.66 km (4:35 / km) +57m 4:24 / km

Easy road run
10 PM

Strength 20:00 [2]

A bit of core and some exercises for my knee

Sunday Dec 9 #

9 AM

running 21:36 [1] 4.24 km (5:06 / km) +115m 4:29 / km

10 AM

orienteering 1:15:13 [2] 9.5 km (7:55 / km) +333m 6:44 / km

Corridor exercise in the Dundas Valley. Went well just took out a few minutes where I was finding ways to cross streams
11 AM

running 21:13 [1] 4.5 km (4:43 / km) +70m 4:22 / km

11 PM

Strength 10:00 [2]

Saturday Dec 8 #

7 AM

map reading 5:00 [0]

Sprint legs are a nice change, but you've usually seen the map before and they're just never as challenging as a nice long forest leg. I did get the right route choice though.
9 AM

running warm up/down 32:00 [1] 5.75 km (5:34 / km)

running 15:30 [3] 4.5 km (3:27 / km)

Definitely not 5k and couldn't get to the front so just started 8 minutes after everyone, which means I still spent most of the course zig zagging through people and occassionally jumping barriers to get around people

running warm up/down 6:30 [1] 1.17 km (5:33 / km)

10 AM

running 20:09 [1] 4.33 km (4:39 / km) +24m 4:32 / km

running with noah

Friday Dec 7 #

7 AM

map reading 5:00 [0]

Went straight but slightly to the right since I thought the yellow with green dots was out of bounds for some reason
1 PM

running 1:17:16 [2] 15.12 km (5:07 / km) +357m 4:34 / km

Easy run over to k2 and a little loop around the trails to bring the time up

Thursday Dec 6 #

map reading 5:00 [0]

Went slightly to the left picking up the trails which was apparently very wrong
11 AM

running 17:25 [1] 3.62 km (4:49 / km) +37m 4:35 / km

Strength 45:00 [2]

Deadlifts
12 PM

running 17:18 [1] 3.65 km (4:44 / km) +48m 4:27 / km

6 PM

running warm up/down 13:28 [1] 2.23 km (6:02 / km) +20m 5:47 / km

Started 10 minutes late to properly warm-up ...and maybe also make the race more exciting
7 PM

orienteering 36:38 [3] 6.49 km (5:39 / km) +122m 5:10 / km

Either running on greens or pushing through green. Made a couple small mistakes in the forest as my headlamp started to die and I was questioning where I was along trails.

orienteering warm up/down 15:37 [1] 2.85 km (5:29 / km) +37m 5:09 / km

Picking up flags in the golf course

Wednesday Dec 5 #

12 PM

running long 2:05:00 [2] 24.83 km (5:02 / km) +431m 4:38 / km

Long run up to and around christie lake. Trails were nice and muddy as I was coming down the escarpment. Also took out a minute for my pees and tying my shoe ...probably took a bit longer then a minute but oh well
9 PM

map reading (Route to Christmas Day 5) 5:00 [0]

First instinct was to go straight but opted to go around to the left

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Dec 16
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