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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Trail running3 2:53:00 12.92(13:23) 20.8(8:19) 883
  Running2 1:36:00 10.07(9:32) 16.2(5:56) 600
  Swimming2 1:34:00 2.67(35:11) 4.3(21:52)
  Strength2 1:15:00
  Cross training1 1:00:00 9.32(6:26) 15.0(4:00)
  Cycling1 54:00 10.07(5:22) 16.2(3:20) 241
  Total7 9:12:00 45.05 72.5 1724
averages - sleep:7.3 weight:60.7kg
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WeThFrSaSuMoTu

Tuesday Oct 17 #

Running intervals 36:00 [4] 7.0 km (5:09 / km)
slept:8.0 weight:60.9kg (injured)

Testing the foot and ran some gentle intervals. 2x200m + 2x400m + 2x600m +2x800m with 200m walk racoveries. 4km in total.

Running (treadmill) 30:00 [2] 5.2 km (5:46 / km)

Testing the new treadmill. Great to have one and easy to stop running immediately when feeling pain in the foot. Fantastic!

Monday Oct 16 #

8 AM

Swimming 54:00 [2] 2.3 km (23:29 / km)
slept:7.0 weight:60.9kg (injured)

500m warm up, 400m drills (200m kicks + 200m board), 4 x (25m fast + 25m easy), 100m easy, 4x50m fast (46-48s), 200m easy (100m breast + 100m crawl), 100m fast (1:42), 100m kicks, 100m fast (1:38), 100m breast, and 300m warm down.
5 PM

Trail running 26:00 [2] 5.0 km (5:12 / km) +70m 4:52 / km

Testing the foot on soft ground. This was okay.

Strength (core) 30:00 [2]

Sunday Oct 15 #

Trail running hills 1:32:00 [2] 8.8 km (10:27 / km) +680m 7:32 / km
slept:8.0 (injured)

12 x 4min walking hill reps in Hervanta ski slope with Heidi

Saturday Oct 14 #

Note
(injured) (rest day)

Friday Oct 13 #

Strength 45:00 [3]
slept:6.0 weight:60.5kg (injured)

Strength at gym including 5min cycling, some hops on a step board, calf raises with and without weights, one leg calf raises, standing glutes, hamstrings, leg curls, leg presses, squats, split squats, deep front squats, lunges, bringing leg up from backward lunge, back extensions with weight, crunches, plank, transverse abs, more back exercises..

Thursday Oct 12 #

Swimming 40:00 [2] 2.0 km (20:00 / km)
slept:8.0 weight:60.5kg (injured)

Trail running hills 27:00 [2] 3.0 km (9:00 / km) +133m 7:22 / km

9 x 1-1,5min hill reps with walk down recoveries

Trail running warm up/down 28:00 [1] 4.0 km (7:00 / km)

Wednesday Oct 11 #

Cross training 1:00:00 [2] 15.0 km (4:00 / km)
slept:7.0 weight:60.5kg (injured)

Combination workout at gym with Heidi incl. 30min bike, 15min row, 15min elliptical, and 30min hill running

Running hills 30:00 [2] 4.0 km (7:30 / km) +600m 4:17 / km

Hill workout on treadmill. 15% gradient. 15min running + 15min walking. Leg hurts less when climbing.

Cycling (cx) 54:00 [3] 16.2 km (3:20 / km) +241m 3:06 / km

Spontaneous fartlek on cx bike. Biked to Suolijärvi and around it. Beautiful route but had totally forgotten how steep the hills are. Had to work really hard to beat them. Definitively easier to run or ski. Maybe MTB had been better..

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