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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Running3 2:52:00 19.78(8:42) 31.84(5:24) 63
  Orienteering1 1:00:00 3.73(16:06) 6.0(10:00) 267
  Cycling1 1:00:00 18.02(3:20) 29.0(2:04)
  Strength1 45:00
  Trail running1 37:00 3.91(9:27) 6.3(5:52)
  Total6 6:14:00 45.45 73.14 330
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Saturday Mar 23 #

Trail running 37:00 [2] 6.3 km (5:52 / km)

Easy run on grass incl. drills and 5x100m strides

Friday Mar 22 #

Note
(rest day)

Thursday Mar 21 #

Running tempo 1:02:00 [3] 13.0 km (4:46 / km)

1k warm up, then 11k progressive run from 5:00 to 4:15, and 1k warm down. 5:00, 4:55, 4:50, 4:45, 4:40, 4:35, 4:30, 4:25, 4:20, 4:17, 4:15. 10k went ok without pain, on the last hard kilometre calf started to hurt. Jog pace was ok.

Wednesday Mar 20 #

Cycling (indoor) 1:00:00 [2] 29.0 km (2:04 / km)

Strength 45:00 [2]

Strength at gym including several sets of calf exercises standing and sitting with relatively heavy weights including calf press, then deep front squats with 20kg bar, 3x10x40kg squats, 3x10x40kg dead lifts, 3x10x20kg single leg squats, 10 box jumps, 3x10x30kg leg curl, 3x10x30kg leg extension, 3x10x15kg glute exercises (cross step sideward), and core exercises.

Tuesday Mar 19 #

7 AM

Running (BB) 50:00 [2] 8.34 km (6:00 / km) +63m 5:47 / km

Easy morning run. Feeling tired and super heavy legs. Should have taken a day off from training yesterday.
5 PM

Running intervals 1:00:00 [4] 10.5 km (5:43 / km)

6x1000m intervals at about 4:10 pace with 200m walk/jog recoveries (1:30). Splits 4:08, 4:07, 4:05, 4:09, 4:09, 4:10. Calf a little tight and sore, so I cut the training short and did only 6 reps instead of 8.

Monday Mar 18 #

Orienteering 1:00:00 [2] 6.0 km (10:00 / km) +267m 8:11 / km

Orienteering Currabinny Wood. Good fun but too hilly and too many brambles. Also the map was very poor.

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