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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Running4 3:22:00 20.57(9:49) 33.1(6:06) 150
  Trail running2 2:00:00 11.62(10:20) 18.7(6:25) 369
  Strength2 1:15:00
  Orienteering1 1:05:00 4.85(13:25) 7.8(8:20) 156
  Skiing1 1:05:00 8.7(7:28) 14.0(4:39) 249
  Total7 8:47:00 45.73 73.6 924
averages - sleep:8
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Saturday Dec 16 #

10 AM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Running tempo 35:00 [4] 7.6 km (4:36 / km) +150m 4:11 / km

Pyynikin testijuoksu. Horrible weather, wrong shoes, and bad legs. Slowest time ever and over 5min slower than last time. Hoping to improve it by at least 2-3min during the winter!

Running warm up/down 25:00 [1] 4.0 km (6:15 / km)

Friday Dec 15 #

Running 25:00 [2] 3.5 km (7:09 / km)

warm up, drills, jumps, hurdles, and 6x50m accelerations

Strength 45:00 [3]

1. Eccentric calf raises
2. Deep fromt squats 3x10x20kg
3. Single-leg squats 3x10x20kg
4. Single-leg deadlifts 3x10x20kg
5. Reverse lunge and knee up 3x8x20kg
6. Step downs from the bench 3x10x20kg
7. Box jumps
8. Back extension 3x15x10kg
9. Back exercises
10. Abs

Noted that nervous system was still tired from yesterday's speed session and worked lazily today.

Thursday Dec 14 #

Running intervals 1:00:00 [5] 7.8 km (7:42 / km)

Warm up incl. drills, then 2x4x200m progressive intervals with Heidi in 38-34sec with full recoveries (1,5-2min) and 5min jog between the sets. Fun!

Skiing (skate) 1:05:00 [2] 14.0 km (4:39 / km) +249m 4:16 / km

Skiing on Hervanta-Kovistonkylä ski tracks with Pekka. Surprisingly good tracks and good fun!

Wednesday Dec 13 #

Trail running 1:02:00 [2] 10.3 km (6:01 / km) +122m 5:41 / km

Easy off road run in the snow incl. 5x100m strides

Strength 30:00 [2]

Tuesday Dec 12 #

Running intervals (treadmill) 45:00 [4] 8.2 km (5:29 / km)
ahr:153 max:184 slept:8.0

5x3min on treadmill with 2min jog recoveries. Pace 15kph, 15kph, 15,5kph, 15,5kph, 16kph.

Monday Dec 11 #

Orienteering 1:05:00 [2] 7.8 km (8:20 / km) +156m 7:35 / km

Sunday Dec 10 #

Trail running hills 58:00 [3] 8.4 km (6:54 / km) +247m 6:01 / km

10x1min+2min off road hill reps up to Karkunvuori with jog down recoveries (1,5min)

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