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Training Log Archive: Danish Dynamite

In the 7 days ending Nov 18, 2018:

	activity	#	time	miles		km		+m
	running	14	8:02:55	57.64	(8:23)	92.76	(5:12)	942
	Strength	3	1:38:00
	orienteering - General	2	1:32:28	10.2	(9:04)	16.41	(5:38)	201
	cycling	1	15:00
	Total	17	11:28:23	67.84		109.17		1143
averages - weight:80.9kg

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Sunday Nov 18, 2018 #

11 AM

running warm up/down 28:00 [1] 4.6 km (6:05 / km)

Ran over to the Bishop Tonnos track to do a few intervals. Dumb how they fenced it off and you need a permit to run on it. So I just had to jump the fence and did 8 minutes of exercises.

running intervals 24:04 [4] 5.69 km (4:14 / km)

Had to avoid a few obstacles, such as the snow piles kindly shoveled onto the track from the football field, soccer net pushed onto the track, and this thing football players push that I wasn't strong enough to move.
Legs were sore from yesterday and lack of i4 intervals I'd probably also say, so just did 5x1000m around 3:17 pace

12 PM

running warm up/down 14:33 [1] 2.87 km (5:04 / km)

Cool down with 5 strides in there

2 PM

Note
weight:80.9kg

Curious how much I weighed, will try to remember in the morning tomorrow

10 PM

Strength 35:00 [2]

No time for gym so just at home

Saturday Nov 17, 2018 #

1 PM

running warm up/down 16:00 [1] 3.0 km (5:20 / km) +40m 5:00 / km

orienteering - General (O-cup kick-off) 43:43 [4] 7.6 km (5:45 / km) +110m 5:22 / km

C • great 2

2 PM

running warm up/down 7:00 [1] 1.2 km (5:50 / km)

5 PM

running warm up/down 20:00 [1] 3.63 km (5:31 / km) +35m 5:15 / km

Took out a kilometer and 20 minutes, since start was delayed. Somre of the distance was walking in between the parts of staying warm

6 PM

orienteering - General (O-cup night) 48:45 [3] 8.81 km (5:32 / km) +91m 5:16 / km

C • wow 2

running 5:30 [1] 0.88 km (6:15 / km)

Friday Nov 16, 2018 #

8 AM

running long 2:01:27 [2] 20.06 km (6:03 / km) +403m 5:30 / km

Ran up the escarpment and towards Christie lake since I never run that way. Got turned around when I hit a section of the trail going through someone’s property who had decided to then build a wall to keep everyone out.
Nice run in the snow though, until by the end it started to get wet and slippy. I also need to get warmer tights since my knees start to freeze once the tights get damp.

Thursday Nov 15, 2018 #

10 AM

Strength 35:00 [2]

Runner 360 plus 2x15 pistol squats on each leg

6 PM

running warm up/down 14:45 [1] 3.05 km (4:50 / km) +40m 4:32 / km

Took 30s out from my pee

running tempo 39:32 [3] 10.12 km (3:54 / km) +72m 3:46 / km

X-league canceled due to snow so just went for a tempo on the rail trail. 5k up and then back. Snow was the perfect height, enough to light everything up in the dark, soften your footstep, but not really slow you down.

7 PM

running 17:59 [1] 3.43 km (5:15 / km) +30m 5:01 / km

Ran by work to pick up my bag since I started the run from there

Wednesday Nov 14, 2018 #

8 AM

running 46:30 [1] 8.22 km (5:39 / km) +175m 5:07 / km

Tired so to actually get a proper sleep only had time for 45 minutes. Just tried to keep it at a slow pace. Just around the streets of Dundas and up to the peak since that seemed more interesting

Tuesday Nov 13, 2018 #

9 AM

running 20:00 [1] 4.25 km (4:42 / km) +20m 4:36 / km

6 PM

cycling 15:00 [1]

running warm up/down 12:00 [1] 2.05 km (5:51 / km)

running intervals 29:40 [4] 6.24 km (4:45 / km)

5x1km with 3 minutes rest jogging around. Was thinking of doing 2 of them and then 5x1km with 1:30 rest, but legs were tired so just did this. Snowing, win, and cold so slower conditions, just still I was going that fast. Around 3:18 pace.

7 PM

running warm up/down 8:30 [1] 1.41 km (6:02 / km)

running 15:08 [2] 3.13 km (4:50 / km)

Run with dan after

Monday Nov 12, 2018 #

8 AM

running 42:17 [2] 8.93 km (4:44 / km) +127m 4:25 / km

Easy run to shake out legs, did push relatively hard up Martin road

11 PM

Strength 28:00 [2]

night night strength

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