Training Log Archive: Danish DynamiteIn the 7 days ending Apr 21:
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Sunday Apr 21 #
9 AM
running 43:20 [2] 8.5 km (5:06 / km)
Same as yesterday. A minute of running back to the hotel so all of this is pretty much before the orienteering.
Orienteering - Sprint 17:21 [4] 4.25 km (4:05 / km)
Running WOC 2018 Sprint F. Some alleyways blocked which slowed things down, but fun area. In terms of execution, one 10s mistake where I missed my turn and took the wrong road
Saturday Apr 20 #
9 AM
running 36:43 [2] 7.03 km (5:13 / km)
Wake up jog + a sprint. About 30 mins running before the sprint.
Orienteering - Sprint 13:26 [4] 3.44 km (3:54 / km)
Running WOC 2018 Sprint Q
Thursday Apr 18 #
6 PM
running 11:34 [2] 2.43 km (4:46 / km) +10m 4:40 / km
running 38:55 [5] 6.79 km (5:44 / km)
Intervals with Järla at the track. 4x (400m, 200m, 100m). Ended up having about 100s rest after the 400m, 90s after the 200m, and 3 mins between sets. Ended up frequently running in the 2nd or third lane with lots of people wandering around the football field to dodge, lets call it busy sprint relevant.
400m times: 66, 66, 65, 64. Then 200m were around 31s and 100m 15-16s.
Then a 1600m at the end at a tempo/threshold pace. Time: 5:32
400m times: 66, 66, 65, 64. Then 200m were around 31s and 100m 15-16s.
Then a 1600m at the end at a tempo/threshold pace. Time: 5:32
running 25:10 [1] 4.52 km (5:34 / km) +69m 5:10 / km
Wednesday Apr 17 #
7 AM
running 40:02 [2] 6.47 km (6:11 / km) +133m 5:37 / km
Wake-up run
7 PM
running 44:00 [1] 7.04 km (6:15 / km) +142m 5:41 / km
Intervals w/ Silvia
Tuesday Apr 16 #
6 PM
running 12:20 [1] 1.96 km (6:18 / km) +25m 5:55 / km
orienteering - Quality 1:17:00 [3] 8.9 km (8:39 / km) +144m 8:00 / km
Monday Apr 15 #
6 PM
running 56:09 [2] 8.9 km (6:19 / km) +182m 5:43 / km