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Training Log Archive: redrider

In the 7 days ending Nov 18, 2018:

activity	#	time	miles		km		+m
Trail running	3	3:41:00	21.38	(10:20)	34.4	(6:25)	224
Running	5	3:36:45	25.74	(8:25)	41.42	(5:14)	114
Strength	1	1:00:00
Total	8	8:17:45	47.11		75.82		338

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Sunday Nov 18, 2018 #

Trail running long 2:04:00 [2] 18.1 km (6:51 / km) +80m 6:42 / km

Long trail run on small paths around Koipijärvi with Punahilkka-team. So much fun! :)

Saturday Nov 17, 2018 #

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)

Running tempo 20:15 [4] 5.0 km (4:03 / km) +22m 3:58 / km

Tampere park run. Surprised how fast it went despite horrible feeling and inadequate warm up. It felt too early to run fast due to 2h time difference and I also arrived late so I didn't really have time for proper warm up. First minutes were absolutely horrible but then the engine warmed up gradually and I ran a negative split for the first time. Quite windy too so very surprised to run so close to my PB on this course.

Running warm up/down 27:00 [2] 5.1 km (5:18 / km)

Friday Nov 16, 2018 #

Trail running 42:00 [2] 6.3 km (6:40 / km) +64m 6:21 / km

Lamppulenkki pimeässä metsässä. Loved it!

Thursday Nov 15, 2018 #

Running 55:00 [2] 10.0 km (5:30 / km) +40m 5:24 / km

Easy evening run around Cork

Wednesday Nov 14, 2018 #

7 AM

Running 32:00 [2] 6.0 km (5:20 / km) +37m 5:10 / km

Morning run incl. 5x100m sprints. Legs very sore from Monday's gym session!

9 PM

Running warm up/down 20:00 [2] 3.4 km (5:53 / km)

Running tempo 20:30 [4] 5.22 km (3:56 / km)

Run in the Dark Cork 5K. First lap nice & easy, second lap a nightmare due to slow pace walkers all over. Impossible to overtake them in some places and a few times I just had to stop and wait. Quite anoying. Also, no signs to the finish and so many people on the first lap that I just missed the last sharp turn and had to turn around.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km) +15m 5:47 / km

Tuesday Nov 13, 2018 #

Trail running intervals 55:00 [3] 10.0 km (5:30 / km) +80m 5:17 / km

10x1min/1min intervals on wet grass. Irish winter is gradually hitting on us. Just horrendous weather. Heavy diagonal rain and strong winds. Quite special feeling to fight against the storm all alone in the darkness!

Monday Nov 12, 2018 #

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)

Strength (weights) 1:00:00 [2]

First strength session since last winter or something. Felt so incredibly weak! Legs all shaky after just few basic exercises. Did heel raises, one leg heel raises, lunges, squats and one leg squats with barbell and with varying weights, then balancing butt exercises stepping down from the step board with 5kg weight, one leg dead lifts followed by heel raise with 5kg weight, Galen Rupp lunges, hamstrings in a machine and with Swissball, leg presses, some jumps, core, and upper body exercises. Have to join a gym and do this more regularly! Swim and sauna afterwards was pretty nice :)

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

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