Training Log Archive: Danish DynamiteIn the 7 days ending Oct 28, 2017:
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Saturday Oct 28, 2017 #
orienteering - General race (Ontario’s sprint) 15:35 [4]
Overall went well. Lost 20 seconds on a route choice (that probably should not have been an option) and then some sloppiness amongst all trees in the field.
running warm up/down 45:00 [1]
Warm up and cool downs for the day
orienteering - General (Ontario’s Middle) 38:15 [4]
Fairly poor race. Lacked intensity going through the forest in the beginning until I passed Robbie going the opposite direction on a trail and realized he was 90 seconds ahead of me. This certainly brought my speed up where it should be but my focus disappeared. I recovered for a couple good controls and a nice big mistake where I didn’t see a large fence on the map, got a nice long detour out of it, plus the added joy of running through more green.
Friday Oct 27, 2017 #
running 37:46 [2] 7.1 km (5:19 / km) +79m 5:02 / km
Easy run to shake out the legs and finished with 3 strides
Thursday Oct 26, 2017 #
stretching (rolling) 10:00 [0]
(rest day)
Wednesday Oct 25, 2017 #
running long 1:06:23 [2] 12.0 km (5:32 / km) +272m 4:58 / km
An easy long run. Watch was dying so actually around an 18km run.
running 30:00 [2] 6.2 km (4:50 / km)
The end of my run. Gmaps pedometer says 6.2km
running warm up/down 10:00 [1]
My right calf and thigh weren't feeling so good so I did some jogging around to get them moving fairly comfortably
Strength 40:00 [3]
ARK. Suppose to be with a partner
...however I lacked one so I got to do:
- a 1 mile run up some hills holdig a medicine ball (10lbs?)
- 100 push ups
After my courageous attempt at this, Patrick and Broder pitied me so I only
had to do half the amount each team had to do.
- 100 ball slams (you would expect with the medicine ball)
- 150 squats (with the medicine ball)
- and that mile medicine ball run again
...however I lacked one so I got to do:
- a 1 mile run up some hills holdig a medicine ball (10lbs?)
- 100 push ups
After my courageous attempt at this, Patrick and Broder pitied me so I only
had to do half the amount each team had to do.
- 100 ball slams (you would expect with the medicine ball)
- 150 squats (with the medicine ball)
- and that mile medicine ball run again
Tuesday Oct 24, 2017 #
9 PM
running warm up/down 20:00 [2]
Run along the roads of Dundas, some stretches at the beautiful DVSS track/path. Then ran a lap to figure out where all the puddles/mud was.
running intervals 28:02 [4] 5.9 km (4:45 / km)
Simply pristine running conditions; raining, windy, and cold. Having never really run any track workouts I was just more just trying to run at a constant pace and get a feel for what different paces feel like.
4x800m started every 4 minutes and my times were something like 2:50, 2:45, 2:45, 2:40. Then I did two 400s, followed by two 300s, and a 200. These I was just trying to accelerate quickly.
4x800m started every 4 minutes and my times were something like 2:50, 2:45, 2:45, 2:40. Then I did two 400s, followed by two 300s, and a 200. These I was just trying to accelerate quickly.
10 PM
Strength 27:00 [2]
Some after run strength.
running 10:38 [2] 1.7 km (6:15 / km)
Did 2 strides after the 200m and then an easy meander home.
Monday Oct 23, 2017 #
running 1:05:18 [3] 13.1 km (4:59 / km) +189m 4:39 / km
7 or 8 of these minutes I was either stretching or sitting on a toilet.
core 20:00 [2]
Was coaching in oakville and decided I would do both hour core workouts with them.
Strength 5:00 [2]
A couple strength exercises and doing some squat holds with the kids doing them.
Sunday Oct 22, 2017 #
cycling 1:27:54 [2] 33.0 km (22.5 kph) +321m