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Training Log Archive: Danish Dynamite

In the 7 days ending May 13, 2019:

	activity	#	time	miles		km		+m
	running	9	6:15:53	48.64	(7:44)	78.28	(4:48)	943
	orienteering - General	3	2:11:00	11.89	(11:01)	19.14	(6:51)	354
	Strength	3	57:00
	cycling	1	20:00
	Total	14	9:43:53	60.53		97.42		1297
averages - sleep:6.9

2:37

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Monday May 13, 2019 #

Note
slept:8.0

7 PM

Strength 15:00 [2]

Gym after physio ...but abandoned because it was busy

8 PM

running 32:00 [1] 5.8 km (5:31 / km) +66m 5:13 / km
shoes: Salomon Speedcross 4

Easy run once I got home

9 PM

Strength 12:00 [2]

3x15 pistol squats on each leg and some balancing after

Sunday May 12, 2019 #

Event: Billygoat 41

Note
slept:4.25

10 AM

running warm up/down 25:00 [1] 4.57 km (5:28 / km) +23m 5:20 / km

running intervals 1:00:00 [3] 15.74 km (3:49 / km) +66m 3:44 / km

6x8 min, meant to do 7 but decided 6 was fine with my cough slowly getting better ....and the 4 hours of sleep.

Started off slow but kept all the rest at 3:40 pretty comfortably. On the last interval I spend up going down cootes so I just stayed at a 3:25 pace for the rest of the interval since I was feeling good.

11 AM

running 7:49 [1] 1.56 km (5:01 / km) +31m 4:33 / km

Saturday May 11, 2019 #

Note
slept:8.0

12 PM

orienteering - General 50:00 [2] 5.87 km (8:31 / km) +165m 7:28 / km
shoes: IceBug Acceleritas 4 RB9X

4 PM

running long 1:47:00 [2] 20.24 km (5:17 / km) +484m 4:43 / km

Friday May 10, 2019 #

Note
slept:7.5

10 AM

running 13:30 [1] 2.67 km (5:03 / km) +20m 4:52 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering - General 40:00 [2] 4.93 km (8:07 / km) +141m 7:06 / km
shoes: IceBug Acceleritas 4 RB9X

The corridor exercise I did a couple weeks ago except in the light. Went far better and more fun.

Had planned on running the world champs course, but still doesn’t feel too smart to push it so took it easier.

11 AM

running 13:30 [1] 2.66 km (5:05 / km) +10m 4:59 / km
shoes: IceBug Acceleritas 4 RB9X

Thursday May 9, 2019 #

6 PM

running warm up/down 10:30 [1] 2.18 km (4:49 / km) +5m 4:46 / km

7 PM

orienteering - General 37:00 [2] 7.56 km (4:54 / km) +43m 4:46 / km

Fun sprint course on a new map in downtown Hamilton. Got screwed up by a couple multilevel controls

orienteering - General warm up/down 4:00 [1] 0.78 km (5:08 / km) +5m 4:58 / km

Picked up some flags

Wednesday May 8, 2019 #

6 PM

running 1:05:34 [2] 15.42 km (4:15 / km) +134m 4:04 / km

Originally wanted to do intervals, but still have a cough after anything cardio related, even biking to work this morning, so decided it was best to keep it relaxed.

Only broke into a coughing fit after pushing it up the hill leaving the trail centre on to govenors. Seems better then the last two days, so hopefully I’ll do something harder on the weekend.

Tuesday May 7, 2019 #

4 PM

running 41:00 [1] 7.44 km (5:31 / km) +104m 5:09 / km
shoes: Salomon Speedcross 4

8 PM

cycling 20:00 [1]

To and back from the gym. I’ll log it since it was kind of a warm up for the gym

Strength 30:00 [2]

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