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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Running2 3:42:00 25.99(8:32) 41.83(5:18) 277
  Trail running3 3:05:00 19.32(9:34) 31.1(5:57) 500
  Swimming2 1:11:00 2.24(31:44) 3.6(19:43)
  Cycling1 1:07:00 24.85(2:42) 40.0(1:41) 280
  Strength1 45:00
  Total7 9:50:00 72.41 116.53 1057
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Thursday Jul 18 #

10 AM

Swimming 45:00 [3] 2.1 km (21:26 / km)
ahr:130 max:159

10x200m (1:50-1:43) with 30” recoveries in outdoor pool. Pretty good feeling and able to increase the pace towards the end.
6 PM

Strength 45:00 [2]

1.Lat pull down 3x10x30kg
2.Backward lunges with a knee lift 2x5x20kg
3.Single leg dead lift with a knee lift 2x6x10kg
4.Box jumps up 2x5
5.Box jumps down 2x5
6.One leg jumps up 2x3 per leg
7.Side lifts 2x10x10kg
8.Back extension 2x10x10kg
9.Calf press 2x10x31kg
10.Bench press 2x10x20kg
11.Phelps activations
11.Abs

Wednesday Jul 17 #

Trail running 1:28:00 [2] 15.0 km (5:52 / km) +230m 5:27 / km
ahr:146 max:156

Easy half long trail run

Tuesday Jul 16 #

7 AM

Trail running 50:00 [2] 7.7 km (6:30 / km) +120m 6:01 / km

Easy morning run with Anni
5 PM

Trail running 47:00 [4] 8.4 km (5:36 / km) +150m 5:08 / km
ahr:144 max:172

3x(1+2+3)/1min fartlek on undulating trails

Monday Jul 15 #

Note
(rest day)

Sunday Jul 14 #

Running 2:44:00 [2] 30.03 km (5:28 / km) +207m 5:17 / km
ahr:142 max:154

Long run. Felt surprisingly good first half but legs got pretty tired towards the end.

Saturday Jul 13 #

11 AM

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

Swimming 26:00 [3] 1.5 km (17:20 / km)

Olympic distance Finnish Champs - Swim. A lot of wrestling in the water. I took it rather gently in the parts where it got crowded. Pace varied from 1:39 to 2:10. Basic pace pretty good (1:40-1:45) but too crowded and too many turns to keep the pace throughout the swim. 2nd after the swim about 30'' behind the lead.

Cycling (TT) 1:07:00 [4] 40.0 km (1:41 / km) +280m 1:37 / km
ahr:167 max:180

Olympic distance Finnish Champs - Bike. Pretty good bike overall. A bit crowded in the hills and you had to either accelerate or slow down. Average power therefore a bit low but the speed was good. Happy with the ride. Only 2min slower than the fastest woman. 169/178.

Running 48:00 [4] 10.3 km (4:40 / km) +70m 4:30 / km
ahr:173 max:188

Olympic distance Finnish Champs - Run. Hilly and overlong course and the heat really got me. First round went pretty well, although a bit slower than I had hoped for, but then the legs stopped working on the second round and I could barely hold my place. 2nd in my age class! :)
Results: https://racetecresults.com/results.aspx?CId=16587&...

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