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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Trail running2 2:15:00 11.5(11:45) 18.5(7:18) 440
  Cycling2 1:50:00 25.79(4:16) 41.5(2:39) 255
  Orienteering1 1:44:00 5.28(19:41) 8.5(12:14) 106
  Strength2 1:00:00
  Running1 30:00 1.99(15:05) 3.2(9:23)
  Cross training1 20:00 1.24(16:06) 2.0(10:00)
  Total6 7:39:00 45.8 73.7 801
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Wednesday Oct 28 #

Cycling intervals (indoor) 45:00 [4] 22.0 km (2:03 / km)
ahr:145 max:173

5x5min/1min bike intervals at 180W

Tuesday Oct 27 #

Trail running 1:05:00 [3] 9.3 km (6:59 / km) +160m 6:26 / km

Evening run incl. 4x45” stairs

Monday Oct 26 #

Running (walk ) 30:00 [1] 3.2 km (9:22 / km)

Lunch walk to the garage

Cross training 20:00 [1] 2.0 km (10:00 / km)

Strength 30:00 [2]

1. leg extension 3x15x50kg
2. leg press 3x15x70kg
3. calf press 3x15x70kg
4. squats 3x12x30kg
5. heel raises 3x15x30kg
6. deadlifts 3x10x40kg
7. side lifts 2x3x15x10kg
8. lunges 3x10x10kg
9. 3x15 calf jumps
10. leg curl with a swissball 3x15
11. abs

Sunday Oct 25 #

Orienteering (walk ) 1:44:00 [1] 8.5 km (12:14 / km) +106m 11:31 / km

Control pick with Heidi in Kentävänniemi

Strength (circuit) 30:00 [2]

Saturday Oct 24 #

Trail running (stairs) 1:10:00 [4] 9.2 km (7:37 / km) +280m 6:36 / km
ahr:150 max:182

Sorola stairs with Heidi. 5x long stairs (1:50-2:00) and 5x short stairs (36-37'').

Friday Oct 23 #

Cycling (MTB) 1:05:00 [2] 19.5 km (3:20 / km) +255m 3:08 / km

MTB ride to Suolijärvi and around it and back via Lukonmäki

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