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Training Log Archive: Danish Dynamite

In the 7 days ending Mar 17, 2019:

activity # timemileskm+m
  running12 8:41:45 70.72(7:23) 113.81(4:35) 293
  Strength1 30:00
  Total13 9:11:45 70.72 113.81 293

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MoTuWeThFrSaSu

Sunday Mar 17, 2019 #

10 AM

Note

Got a solid 2 hours of sleep. Not been setting the world alight with my training this week, but what can you do.
4 PM

running 8:00 [2] 1.71 km (4:41 / km) +5m 4:37 / km

Started the run and then decided I wanted another layer when it started to lightly ran

running 55:00 [2] 13.65 km (4:02 / km) +28m 3:59 / km

Just out and back along a canal at a comfortable pace. Started raining/hailing when I decided to turn around and took 3 minutes out for the few long waits at intersections.

Saturday Mar 16, 2019 #

11 AM

running warm up/down 25:00 [1] 4.47 km (5:36 / km)

running intervals 32:15 [5] 7.09 km (4:33 / km)

Wanted to do something fast. 8x2 min with 2 minutes rest. Found a smaller park with some trees to keep the wind down. Made a loop on some gravel paths and cobblestone.
First was fast at a 2:55 pace, then I slowed down to 3:05 for the next few. A couple were about 3:07 when I slowed down and then the 7th was 3:13. It didn’t help that I had to dodge a few groups of people, but took 2:15 rest on the last to make sure I brought the pace back to 3:00
12 PM

running warm up/down 21:00 [1] 4.05 km (5:11 / km)

Friday Mar 15, 2019 #

10 AM

running warm up/down 25:00 [1] 4.38 km (5:42 / km)

Feeling pretty rough so slow jog and then slowly doing some dynamic exercises until my legs felt less sore
11 AM

running 50:00 [3] 13.11 km (3:49 / km)

5x8 min with 2 min recovery. Was planning on doing 6, but kept them all a little under a 3:40 pace and decided I could be happy with that.
12 PM

running warm up/down 12:00 [1] 2.65 km (4:32 / km)

Unloaded the bowels and than a cool down with a few accelerations thrown in as I was running

Thursday Mar 14, 2019 #

1 AM

running 13:30 [2] 2.86 km (4:43 / km) +6m 4:40 / km

Had to keep up with the bicycles
10 AM

running long 1:52:00 [2] 24.01 km (4:40 / km) +86m 4:35 / km

Longish run. Raining, windy and boring as hell through Dutch “forests” so I’ll say 110 minutes is a win
5 PM

Strength 30:00 [2]

My arms were destroyed from planks, but being the huge man I am, still managed a 45 push ups
C • 45 push ups 2

Wednesday Mar 13, 2019 #

9 AM

running warm up/down 23:00 [1] 4.7 km (4:54 / km)

running intervals 33:00 [4] 7.79 km (4:14 / km)

10 AM

running warm up/down 16:00 [1] 3.43 km (4:40 / km)

Tuesday Mar 12, 2019 #

10 AM

running 1:03:00 [2] 13.52 km (4:40 / km) +34m 4:36 / km

Monday Mar 11, 2019 #

8 AM

running 33:00 [1] 6.39 km (5:10 / km) +134m 4:40 / km

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