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Training Log Archive: Danish Dynamite

In the 7 days ending Feb 3, 2019:

activity	#	time	miles		km		+m
running	15	9:11:06	65.14		104.84		1146
Strength	5	1:35:00
spinning	1	50:00
orienteering - General	2	47:30	3.46	(13:43)	5.57	(8:32)	240
Total	19	12:23:36	68.61		110.41		1386

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Sunday Feb 3, 2019 #

7 AM

running 1:53:58 [2] 20.15 km (5:39 / km) +419m 5:07 / km

6 PM

running 11:00 [1]

To the gym. First run in t-shirt and shorts in a while, partially because I forgot to bring a long sleeve shirt to work and if you’re wearing a t-shirt no point in tights

Strength 15:00 [2]

Only 20 minutes to the gym closed so some lunges, calf stretches and straight to squats.

4 sets of 12 back squats at 135 pounds. Aim is just to get used to the movement before I do anything too heavy.

10 PM

Strength 15:00 [2]

Some band stuff before bed

Saturday Feb 2, 2019 #

10 AM

running 25:00 [1] 4.07 km (6:09 / km) +34m 5:54 / km

Warm-up over to the Dundas Valley track and some laps around the snow covered track

11 AM

running intervals 41:42 [4] 9.43 km (4:25 / km)

8x1000m on the snow covered track with 1:30 rest. Started around 3:45, I thought the times would get faster as I went, but the snow did not pack down

running 8:00 [1] 1.53 km (5:14 / km) +25m 4:50 / km

12 PM

running 8:00 [3] 1.98 km (4:02 / km)

5 Strides of around 150-200m and then jogging back

Friday Feb 1, 2019 #

12 PM

running 29:00 [1] 4.77 km (6:05 / km) +120m 5:24 / km

Run through the valley to get to orienteering

orienteering - General 25:00 [3] 2.84 km (8:48 / km) +120m 7:16 / km

Took the two courses around a tempoish effort. Both went up towards K2, had a couple of legs across the steep slopes, and then the first map had a long leg going to a control below the escarpment around the waterfall just across the road from Canterbury.

1 PM

running 3:30 [1] 0.66 km (5:18 / km) +11m 4:54 / km

Jogging along the road from the finish to the start of the next course

orienteering - General 22:30 [3] 2.73 km (8:15 / km) +120m 6:45 / km

It was more of a different forking to the first map. There were 2 shared controls and a couple different ones following the same general direction as the other course. Then leaving the steep section I had a few shorter legs instead of the long one, finishing at the bridge just above the escarpment and also where the other finish was.

Goals were to focus on exiting controls and also thinking about how much detail to focus on in different parts of the leg. All good, except both times I was choppy going through the eastern hillside of K2. There is a lot of really small re-entrants and I just wasn't confident enough when picking out precisely where the control was.

running 27:00 [1] 4.76 km (5:40 / km) +70m 5:17 / km

11 PM

Strength 20:00 [2]

Procrastinated on strength so just 1 round runner 360, 15 pistol squats each leg, 1:15 crunches, 25 push-ups, 15 pistol squats each leg

Thursday Jan 31, 2019 #

2 PM

spinning 50:00 [1]

Easy spin to give the toes a rest

Wednesday Jan 30, 2019 #

10 AM

running warm up/down 25:00 [1] 4.64 km (5:23 / km) +8m 5:21 / km

Just a short round of stretches, being -17 and all

11 AM

running intervals 1:00:00 [3] 15.55 km (3:52 / km) +69m 3:46 / km

6x 8 min with 2 minutes jogging rest. I decided to run on paths that I figured would be fast and snow free. First 2 sets were fast, around a 3:35 pace, granted there was a big hill so relative effort. Then, started to slow down a bit and feel the legs as the footing got worse. The last 2 were even slower since I was now running into the wind.

12 PM

running warm up/down 16:00 [2] 3.32 km (4:49 / km) +39m 4:33 / km

Some 5 accelerations on the way home to attempt to loosen up my legs a bit

Tuesday Jan 29, 2019 #

12 PM

running 21:57 [1] 4.0 km (5:29 / km) +39m 5:14 / km

Slow going on the rail trail with all the snow and walkers' tracks just adding to the mess

Strength 30:00 [2]

1 PM

running 18:59 [1] 3.74 km (5:05 / km) +40m 4:49 / km

Running home from the gym, where I cut part of the rail trail and ran through university plaza

6 PM

running 1:20:00 [2] 14.74 km (5:26 / km) +122m 5:13 / km

For the most part on trails or just running through open fields or parks in the snow.

Monday Jan 28, 2019 #

10 AM

running 10:00 [1] 2.0 km (5:00 / km)

Run over to DVSS and back since I decided it would be good to finally pick up my highschool diploma after 1 and a half years.

11 AM

running 52:00 [2] 9.5 km (5:28 / km) +150m 5:04 / km

Easy run once I got back. Nice run on the snowy trails other than the -15 part

Just a guess at distance/climb

10 PM

Strength 15:00 [2]

Just the one round of runner 360 to get back into it and then the 2x15 pistol squats on each leg.

I'll try to take the next weeks fairly conservative, sticking to around a 100km a week. I'll likely end up running more then I should the next month and a half in Portugal/Spain/Denmark, so probably best to not have any pain or small injuries.

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