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Training Log Archive: Danish Dynamite

In the 7 days ending Oct 21, 2017:

activity	#	time	miles	km	+m
running	5	5:44:45	27.12	43.65	1039
cycling	2	2:21:01	21.98	35.37
Strength	5	2:10:00
orienteering - General	2	1:24:22	5.28	8.5	287
Total	6	11:40:08	54.38	87.52	1326

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Saturday Oct 21, 2017 #

running 1:45:00 [3]

SMT with Trav and Hadron.
Got 5 hard intervals/hills in chasing Hadron up them.

Friday Oct 20, 2017 #

Strength 45:00 [3]

Alchemy.

cycling 40:00 [2]

Cycling home ...Wilson took a lot longer then I thought it would

running 45:28 [3] 9.1 km (5:00 / km) +262m 4:22 / km

I remembered an old loop Hans had made me a couple of years ago at Chedoke, so I decided to run it before the gym. Had to cut it short as I didn't have enough time to complete it.

Thursday Oct 19, 2017 #

orienteering - General 30:45 [3] 3.9 km (7:53 / km) +129m 6:46 / km

X-league at Canterbury hills. Didn't start my watch until part way through. I definitely need to get one of those Scandi car headlights. Time to make night orienteering fun again.

orienteering - General 5:00 [3]

The beginning 5 minutes

Strength 10:00 [2]

Wednesday Oct 18, 2017 #

running 1:07:45 [3] 14.3 km (4:44 / km) +322m 4:15 / km

Run right before ARK. I intended on running longer but didn't have time to.

orienteering - General 48:37 [2] 4.6 km (10:34 / km) +158m 9:01 / km

Strength 30:00 [2]

Tuesday Oct 17, 2017 #

Note
(rest day)

Monday Oct 16, 2017 #

running intervals 57:46 [3] 9.0 km (6:25 / km) +71m 6:10 / km

A long warm-up followed by an easy interval session. 1000m, 300m, 300m, 200m on the track. Then learning to jump hurdles (which was around 15 minutes of the actual time). Then a cool-down back.

Strength 30:00 [2]

Sunday Oct 15, 2017 #

running 27:26 [4] 5.0 km (5:29 / km) +270m 4:19 / km

4 full artaban half-pipes. Got a break in the middle to let roxy drink water. Not really going fast at all, legs were sore from yesterday.

running warm up/down 35:14 [1] 5.4 km (6:31 / km) +105m 5:57 / km

Muddy trail run and some stretches to loosen up my legs.

running warm up/down 6:06 [1] 0.85 km (7:11 / km) +9m 6:49 / km

Running back to the Hottage

Strength 15:00 [1]

Easy strength exercises and some rolling after run

cycling 35:00 [1] 10.0 km (17.1 kph)

2nd half of biking, along rail trail to mcmaster, now cootes, and through Dundas. Of course complete with a pee break part way through

cycling 1:06:01 [2] 25.37 km (23.1 kph)

Evening ride along the rail trail

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