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Training Log Archive: redrider

In the 7 days ending Oct 15, 2017:

	activity	#	time	miles		km		+m
	Trail running	2	2:27:00	9.82	(14:58)	15.8	(9:18)	813
	Running	2	1:21:00	9.03	(8:58)	14.54	(5:34)	706
	Cross training	1	1:00:00	9.32	(6:26)	15.0	(4:00)
	Cycling	1	54:00	10.07	(5:22)	16.2	(3:20)	241
	Strength	1	45:00
	Swimming	1	40:00	1.24	(32:11)	2.0	(20:00)
	Total	5	7:07:00	39.48		63.54		1760
averages - sleep:7.4 weight:60.5kg

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Sunday Oct 15, 2017 #

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 :) No pain when walking!

Friday Oct 13, 2017 #

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, 2017 #

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, 2017 #

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..

Tuesday Oct 10, 2017 #

Running tempo 51:00 [4] 10.54 km (4:50 / km) +106m 4:36 / km
slept:8.0 weight:60.5kg (injured)

3k+3k+1k intevals (4:15-4:20) on undulating gravel with 2,5min jog recoveries. Supposed to do 3x3k but left ankle protested. Irritated tibialis posterior. Fuck.

Monday Oct 9, 2017 #

Note
(injured) (rest day)

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