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Training Log Archive: Danish Dynamite

In the 7 days ending Sep 11, 2019:

activity	#	time	miles		km		+m
running	13	7:03:14	48.71	(8:41)	78.39	(5:24)	908
orienteering - General	4	2:31:31	14.22	(10:39)	22.88	(6:37)	173
Strength	1	30:00
cycling	1	25:00
Total	13	10:29:45	62.93		101.27		1081

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Wednesday Sep 11, 2019 #

9 AM

running 47:10 [2] 9.39 km (5:01 / km) +96m 4:47 / km
shoes: Salomon Speedcross 4

Easy morning run, 4 strides thrown in at the end, the first 3 slightly uphill and 1 downhill

6 PM

running warm up/down 21:00 [1] 3.61 km (5:49 / km) +40m 5:31 / km
shoes: Icebug Acceleritas 7

orienteering - General 28:35 [4] 5.45 km (5:15 / km) +56m 4:59 / km
shoes: Icebug Acceleritas 7

Motionsorienteering in the forest right in Vaxjo. The focus was to run more composed, not to worry about pushing the pace, but just to focus on my orienteering and to run smoothly.

Turns out they were taking away the start at 6:30, so I had to chase after them and start a little further up the road. Happy how I handled the rushed start, and got right into the orienteering. Overall, happy with the orienteering. I ran quite clean, with only 10-15s mistakes throughout the course. A bit disappointed to finish 2 mins behind Simon, but I suppose I he knows the forest quite well, and I also lost a minute to him over the last 3 controls where most of my errors were.

https://imgur.com/gallery/fUqSxaP

Also, not sure if I should log biking or at least note it. I've biked over 20k today over various rides, to training, getting groceries, or other any other errands. I realize it's not really training, but it still takes something out of you, and pretty much anytime I'm riding, regardless of where to or why, I'm pushing and my heart rate is up.

C • Logging 5

running warm up/down 5:29 [1] 1.0 km (5:29 / km) +13m 5:09 / km
shoes: Icebug Acceleritas 7

Tuesday Sep 10, 2019 #

10 AM

running 8:09 [1] 1.58 km (5:09 / km)
shoes: Saucony Kinvara 10

Strength 30:00 [2]
shoes: Saucony Kinvara 10

Just 2 rounds of runner 360 and 15 pistol squats on each leg

11 AM

running 7:48 [1] 1.58 km (4:56 / km)
shoes: Saucony Kinvara 10

6 PM

cycling 25:00 [1]

To/from club house

running warm up/down 11:30 [1] 1.89 km (6:05 / km) +25m 5:42 / km
shoes: Saucony Kinvara 10

Jog over to the forest and then running the forest loop. Took some time out since a lot of starting and stopping and generally going quite slow around the loop.

running hills 32:00 [3] 4.52 km (7:05 / km) +89m 6:27 / km
shoes: Saucony Kinvara 10

A figure 8 loop with a hill in the center. So would run hard up the hill (50-55s), down, some core or strength exercise for 30s, then some 30-40s of jogging, back up the hill hard, and more of the same on the other side of the loop. Quite a bit of rocky forest running so not going too far.

Made it through 5 and a half of the loops and then, just did the final hill sprint of the loop because might as well. So really only about 10-11 minutes of actual hard running.

C • Being able to run in rocky ... 3

running warm up/down 6:15 [1] 1.15 km (5:26 / km)
shoes: Saucony Kinvara 10

Monday Sep 9, 2019 #

12 PM

running 1:03:25 [2] 12.91 km (4:55 / km) +210m 4:33 / km
shoes: Salomon Speedcross 4

Hate running on roads, so just over to the forest loops and a couple laps of the forest/trail loop.

Sunday Sep 8, 2019 #

Note

W, f

10 AM

running warm up/down 25:00 [1] 4.45 km (5:37 / km)
shoes: Icebug Acceleritas 7

orienteering - General race 47:11 [4] 7.34 km (6:26 / km)
shoes: Icebug Acceleritas 7

http://orienteering.ca/doma/show_map.php?user=chri...
...or livelox https://www.livelox.com/Viewer/DM-stafett-Smaland/...

C • Congrats to the win. 5

11 AM

running warm up/down 7:53 [1] 1.42 km (5:33 / km)
shoes: Icebug Acceleritas 7

Saturday Sep 7, 2019 #

11 AM

running warm up/down 24:00 [1] 4.04 km (5:56 / km) +40m 5:40 / km
shoes: Icebug Acceleritas 7

orienteering - General race 32:45 [4] 4.79 km (6:50 / km) +42m 6:33 / km
shoes: Icebug Acceleritas 7

DM Medel. 2018 Christian was back to run this race

http://orienteering.ca/doma/show_map.php?user=chri...

12 PM

running warm up/down 7:30 [1] 1.29 km (5:49 / km) +10m 5:36 / km
shoes: Icebug Acceleritas 7

running warm up/down 6:40 [1] 1.18 km (5:39 / km) +10m 5:25 / km
shoes: Icebug Acceleritas 7

cool down part 2 with simon

Friday Sep 6, 2019 #

5 PM

running 34:10 [2] 6.72 km (5:05 / km) +85m 4:47 / km
shoes: Salomon Speedcross 4

Nice and easy

running 5:00 [1] 1.0 km (5:00 / km) +10m 4:46 / km
shoes: Salomon Speedcross 4

Strides

Thursday Sep 5, 2019 #

11 AM

running long 1:30:25 [2] 17.21 km (5:15 / km) +215m 4:57 / km
shoes: Salomon Speedcross 4

Shorter long run since I’ll be orienteering in the evening. Legs feeling nice and also relaxing to run through the forest.

6 PM

running 8:30 [1] 1.46 km (5:49 / km) +30m 5:17 / km
shoes: Icebug Acceleritas 7

orienteering - General 43:00 [2] 5.3 km (8:07 / km) +75m 7:35 / km
shoes: Icebug Acceleritas 7

https://i.imgur.com/7XuHnkk.jpg

running 11:20 [1] 1.99 km (5:42 / km) +35m 5:14 / km
shoes: Icebug Acceleritas 7

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