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Training Log Archive: redrider

In the 7 days ending May 28, 2017:

activity # timemileskm+m
  Trail running4 5:03:00 32.06(9:27) 51.59(5:52) 846
  Cycling2 4:52:00 73.76(3:58) 118.7(2:28) 970
  Running1 1:03:09 8.51(7:25) 13.7(4:37) 106
  Strength2 1:00:00
  Total7 11:58:09 114.33 183.99 1922
averages - sleep:8 weight:62.5kg

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Sunday May 28, 2017 #

Cycling long (road) 3:56:00 [2] 100.7 km (2:21 / km) +834m 2:15 / km
ahr:127 max:152

May Gran Fondo with Sami. Tired legs from yesterday but otherwise great ride in the sun :)

Saturday May 27, 2017 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

warm up including 2min race pace and 5x100m strides

Running 43:09 [5] 10.2 km (4:14 / km) +106m 4:01 / km
ahr:176 max:189

Pannbensloppet. Solo run in the heat. Extremely tough conditions and no one to run with. Really struggling with the weather and also with the negative thoughts. Running alone much harder than with company! Won both men's and the women's class. Results: http://storstockholmsportevents.se/onewebmedia/Res...

Friday May 26, 2017 #

Trail running 1:05:00 [2] 10.34 km (6:17 / km) +117m 5:57 / km
ahr:145 max:158 slept:7.0 weight:62.5kg

Easy trail run around milspåret with some drills and jumps

Strength (circuit) 30:00 [2]

uphill jumps, single leg jumps, fast stair hops, calf jumps, single leg hops, lateral jumps, squat jumps, box jumps, reverse lunges, leg swing, bear walk, ballet exercises, single-leg push-ups, reverse lunge and leg swing, jump down to push-up position and up, runner, deep squats, lunges to all directions, single arm single leg plank, single leg squats, single leg dead lifts, single-leg calf raises, single.-leg bridge, side leg lift, side planks.

Thursday May 25, 2017 #

Trail running intervals 1:00:00 [4] 11.22 km (5:21 / km) +94m 5:08 / km
ahr:160 max:182 slept:9.0 weight:62.5kg

6x4min trail intervals on Vibyspåret with 2min jog recoveries

Wednesday May 24, 2017 #

Trail running long 1:30:00 [3] 18.03 km (5:00 / km) +147m 4:48 / km

Midweek half long run around Järvafältet

Tuesday May 23, 2017 #

Trail running hills 1:28:00 [4] 12.0 km (7:20 / km) +488m 6:06 / km
ahr:150 max:180

10 x Väsjöbacken straight up and jog down along the road. Ran all reps but it was insanely steep and my legs were burning. Splits 3:00-3:30. 4x100m strides at the end.

Monday May 22, 2017 #

Cycling (mtb) 56:00 [2] 18.0 km (3:07 / km) +136m 3:00 / km
ahr:118 max:147

Easy evening ride around Järvafältet with Sami.

Strength (circuit) 30:00 [2]

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