Training Log Archive: redrider

In the 7 days ending Mar 1, 2020:

2:10

0:00

Cycling long (indoor) 1:30:00 [2] 40.0 km (2:15 / km)
ahr:130 max:152

Long trainer ride incl. 4x5min hills at 180-200W. Avg power 135W.

Running (treadmill) 30:00 [2] 5.5 km (5:27 / km)

Brick run after the cycling. Very slow pace in the beginning, then increasing the pace gradually, last km at 4:50 pace. Achilles ok.

11 AM

Skating 1:00:00 [2] 18.0 km (3:20 / km)

Ice skating on Näsijärvi in perfect conditions :)

4 PM

Cycling tempo (indoor) 40:00 [4] 18.0 km (2:13 / km)
ahr:137 max:161

10min warm up, 20min tempo at 180-200W (15' at 180W, 4' at 190W, 1' at 200W), and 10min warm down

Running tempo (treadmill) 30:00 [3] 5.5 km (5:27 / km)
ahr:145 max:165

10min warm up, 10min at 4:20 pace, and 10min warm down. Achilles a bit sore today.

Trail running 50:00 [2] 7.5 km (6:40 / km) +136m 6:07 / km

Easy trail run in Kauppi with Anni :)

Strength (circuit) 30:00 [2]

11 AM

Cycling (indoor) 45:00 [2] 20.0 km (2:15 / km)

Easy recovery ride at 130W

5 PM

Trail running 45:00 [2] 7.0 km (6:26 / km) +103m 5:59 / km

Easy trail run. Some soreness in achilles from yesterday.

Running intervals 56:00 [4] 12.0 km (4:40 / km) +31m 4:36 / km

4x1k intervals on gravel at 4:20-4:30 pace with 1min jog recoveries. Some pain after the fourth interval so I stopped there.

Strength (circuit) 15:00 [2]

Running 34:00 [2] 6.0 km (5:40 / km) +34m 5:31 / km

Easy evening run. No pain.

Trail running 1:26:00 [2] 13.2 km (6:31 / km) +173m 6:07 / km

Easy trail run to Suolijärvi, around it, and back. Less icy than a week ago but still some icy parts and plenty of flooding. No pain.