Training Log: redrider
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Trail running | 1 | 3:05:00 | 17.4 | (10:38) | 28.0 | (6:36) | 480 | |||||
| Running | 2 | 1:58:00 | 12.86 | (9:10) | 20.7 | (5:42) | 62 | |||||
| Swimming | 2 | 1:48:00 | 3.11 | (34:46) | 5.0 | (21:36) | ||||||
| Cycling | 1 | 1:40:00 | 23.61 | (4:14) | 38.0 | (2:38) | 281 | |||||
| Strength | 1 | 1:05:00 | ||||||||||
| Total | 5 | 9:36:00 | 56.98 | 91.7 | 823 | |||||||
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Sunday Sep 24 #
Trail running 3:05:00 [2] 28.0 km (6:36 / km) +480m 6:05 / km
ahr:140 max:165
Poronpolku trail run with Jenni, Jarno, and Pekka. Awesome route and beautiful weather! :)
Saturday Sep 23 #
Cycling (gravel) 1:40:00 [2] 38.0 km (2:38 / km) +281m 2:32 / km
ahr:124 max:150
Easy gravel ride Kauppi-Atala-Leinola-Kaukajärvi-Annala-Rusko.
Friday Sep 22 #
Swimming (outdoor pool) 58:00 [3] 2.5 km (23:12 / km)
ahr:117 max:148
200m warm up,
300m drills,
20x50m at I3 /15sec
100m easy,
300m paddles & pull buoy
8x25m progressive / 25m easy
200m warm down
300m drills,
20x50m at I3 /15sec
100m easy,
300m paddles & pull buoy
8x25m progressive / 25m easy
200m warm down
Thursday Sep 21 #
Running intervals 1:01:00 [5] 10.7 km (5:42 / km)
ahr:151 max:178
15min warm up, then 2000m, 1600m, 1200m, 800m, 400m, and 200m intervals with 2min recoveries, and warm down. Pace 4:30, 4:20, 4:10, 4:05, 3:40, 3:17.
Strength 1:05:00 [3]
1. Rubber band: vertical rotation and push 2x2x15
2. Rubber band: horizontal rotation: 2x2x15
3. Assisted chins with a rubber band 2x5
4. Triceps pushdown 2x15x20kg
5. Pulldown with straigth arms 2x15x20kg
6. Deadlift 10x20kg, 2x10x30kg, 8x40kg
7. Lunge and hold 2x2x10
8. Step ups 2x2x10
9. Backward lunge with arm swing 2x2x10x5kg
10. Abs, backs, sides
2. Rubber band: horizontal rotation: 2x2x15
3. Assisted chins with a rubber band 2x5
4. Triceps pushdown 2x15x20kg
5. Pulldown with straigth arms 2x15x20kg
6. Deadlift 10x20kg, 2x10x30kg, 8x40kg
7. Lunge and hold 2x2x10
8. Step ups 2x2x10
9. Backward lunge with arm swing 2x2x10x5kg
10. Abs, backs, sides
Wednesday Sep 20 #
Swimming (indoor pool) 50:00 [2] 2.5 km (20:00 / km)
200m warm up
2x25m+25m one arm swim (100)
2x25m sweet spot (50)
2x25m+25m long dog + fist swim (100)
2x25m high elbow (50)
10x50m (fast start, fast end)
400m good technique
2x200m hand paddels & pull buoy
5x100m good technique
200m warm down
2x25m+25m one arm swim (100)
2x25m sweet spot (50)
2x25m+25m long dog + fist swim (100)
2x25m high elbow (50)
10x50m (fast start, fast end)
400m good technique
2x200m hand paddels & pull buoy
5x100m good technique
200m warm down
Running intervals 57:00 [3] 10.0 km (5:42 / km) +62m 5:32 / km
ahr:144 max:161
Easy run incl. 3x3x15”/3min/5min sprints (3:17-3:30 min/km).
Recent Weeks:
| Week Ending | Training hours by intensity | |||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 13 | |||||||||||||
| Sep 24 | | |||||||||||||
| Sep 17 | | |||||||||||||
| Sep 10 | | |||||||||||||
| Sep 3 | | |||||||||||||
| Aug 27 | |
| Week Ending | Training hours by activity | |||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 13 | |||||||||||||
| Sep 24 | | |||||||||||||
| Sep 17 | | |||||||||||||
| Sep 10 | | |||||||||||||
| Sep 3 | | |||||||||||||
| Aug 27 | |
| Week Ending | Training kilometers by activity | |||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 170 | |||||||||||||||||
| Sep 24 | | |||||||||||||||||
| Sep 17 | | |||||||||||||||||
| Sep 10 | | |||||||||||||||||
| Sep 3 | | |||||||||||||||||
| Aug 27 | |
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