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Training Log Archive: Danish Dynamite

In the 7 days ending Feb 7, 2021:

activity

time

miles

spinning

6:30:00

running

4:13:18

31.17

(8:08)

50.17

(5:03)

775

Rowing

1:19:00

Strength

1:10:00

Total

13:12:18

31.17

50.17

775

2:08

0:00

» now

Sunday Feb 7, 2021 #

10 AM

running 16:03 [1] 3.02 km (5:19 / km) +35m 5:01 / km
shoes: Salomon Speedcross 4

running hills 35:35 [4] 6.32 km (5:38 / km) +347m 4:25 / km
shoes: Salomon Speedcross 4

running 16:31 [1] 3.05 km (5:25 / km) +20m 5:15 / km
shoes: Salomon Speedcross 4

7 PM

Note

Foot surprisingly sore this afternoon. Given it’s been 14 weeks since I injured it, I have decided I will go to the doctor

C • Finally! 1

Rowing 40:00 [2]

8 PM

Strength 20:00 [1]

Feeling pretty sleepy so just kept it relaxed

Saturday Feb 6, 2021 #

12 PM

running 46:01 [2] 9.67 km (4:46 / km) +140m 4:26 / km
shoes: Salomon Speedcross 4

Feeling lazy so bailed on sprint-intervals and went for a run.

7 PM

running 6:00 [1] 1.0 km (6:00 / km)
shoes: Brooks Ghost 12

spinning 55:00 [1]

Friday Feb 5, 2021 #

9 AM

Strength 20:00 [1]

1 PM

running 6:00 [1] 1.0 km (6:00 / km)
shoes: Brooks Ghost 12

spinning 1:30:00 [1]

Various ellipticals.

Really had to pee the last 45 minutes. Checked my shorts several times to ensure I had not in fact peed myself. Safe today.

Thursday Feb 4, 2021 #

10 AM

spinning warm up/down 19:00 [1]

spinning intervals 36:00 [4]

12x 2:30 / 0:30

running 6:00 [1] 1.0 km (6:00 / km)
shoes: Brooks Ghost 12

to/from

5 PM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +9m 5:54 / km
shoes: inov-8 X-talon 210

warm-up jog around the loop plus a few minutes of running out to the road before starting the tempo

running 2:35 [5] 0.84 km (3:05 / km) +8m 2:56 / km
shoes: inov-8 X-talon 210

Race around the furuby elljusspar. Trail nicer than I imagined and actually packed down quite nicely.

running tempo 18:16 [4] 5.0 km (3:39 / km) +50m 3:29 / km
shoes: inov-8 X-talon 210

5k tempo to pick up my ride home in Aryd. Thought the roads would be a little more used so just trying to stick to the packed tire tracks.

Quite peaceful alone on a snowy forest road.

running 13:57 [2] 3.02 km (4:37 / km) +5m 4:35 / km
shoes: inov-8 X-talon 210

running 10:00 [1] 2.0 km (5:00 / km)
shoes: inov-8 X-talon 210

Watch died so not sure how long I was running. Anyway, probably could have come up with a more detailed plan on where to meet.

Wednesday Feb 3, 2021 #

9 AM

spinning 1:40:00 [2]

60 minutes on the eliptical, got off for a second and calf cramped up so did final 40 on bike

11 AM

running 6:00 [1] 1.0 km (6:00 / km)

jo to/from

Tuesday Feb 2, 2021 #

3 PM

running 20:45 [2] 3.85 km (5:23 / km) +76m 4:54 / km

Skipped intervals due to toe. Toe feeling pretty good as long as I kept off the mashed snowy trails.

Opted to do three efforts up a ~480m / 25m climb road and then jog the long way down a trail.

running hills 11:39 [4] 2.74 km (4:15 / km) +75m 3:44 / km

running 10:56 [2] 2.16 km (5:04 / km) +10m 4:57 / km

Strength 20:00 [1]

9 PM

running 6:00 [1] 1.0 km (6:00 / km)
shoes: Brooks Ghost 12

Rowing 39:00 [2]

10000m at ~19 s/m

Slowed down last couple of kilometers to hit 39 minutes. Hit 39:00.0 so needless to say quite pleased with myself

C • Dang, man. That's impressive. 6

10 PM

Strength 10:00 [2]

Some squats

Will hopefully get around to logging the rest of my training eventually

Monday Feb 1, 2021 #

3 PM

running 6:00 [1] 1.0 km (6:00 / km)

spinning 1:30:00 [1]

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