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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Swimming8 4:15:00 7.13(35:45) 11.48(22:13)
  Trail running3 3:46:00 21.51(10:30) 34.62(6:32) 1175
  Cycling2 3:30:00 57.79(3:38) 93.0(2:15) 542
  Strength1 1:00:00
  Total10 12:31:00 86.43 139.1 1717
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MoTuWeThFrSaSu

Saturday Jul 2 #

Cycling intervals (TT) 1:30:00 [3] 40.0 km (2:15 / km) +230m 2:11 / km
ahr:122 max:153

TT bike ride incl. spontaneous 4x5min/2min intervals at increasing watts (186, 191, 199, 210). Avg power 119w. Pretty good feeling.

Swimming 7:00 [1] 0.3 km (23:20 / km)

Friday Jul 1 #

7 AM

Swimming (pool) 48:00 [2] 2.5 km (19:12 / km)

Easy morning swim in the pool incl. 200m (3:38) +100m (1:44) + 50m (0:48). Splits about 10s/100m slower without a wetsuit.
6 PM

Trail running 55:00 [2] 8.3 km (6:38 / km) +101m 6:15 / km
ahr:136 max:152

Easy trail run around Suolijärvi

Swimming (open-water swimming) 38:00 [1] 1.6 km (23:45 / km)

Easy open-water swim in Suolijärvi (without wetsuit). Starting to feel comfortable in the water even without wetsuit :)

Thursday Jun 30 #

7 AM

Swimming (open-water swimming) 42:00 [2] 2.2 km (19:05 / km)

Morning swim in Lahdesjärvi in wetsuit. Lovely morning! :)
5 PM

Trail running intervals 1:00:00 [4] 11.3 km (5:19 / km) +222m 4:50 / km
ahr:154 max:175

5x5min/1min + 5x1min/1min intervals in +30C heat. Pretty warm..

Swimming (open-water swimming) 25:00 [2] 1.04 km (24:02 / km)

Easy swim in Suolijärvi after the intervals (no wetsuit).

Wednesday Jun 29 #

12 PM

Strength 1:00:00 [2]

5 PM

Cycling 2:00:00 [2] 53.0 km (2:16 / km) +312m 2:12 / km
ahr:126 max:149

Easy evening ride with Jouni. Cycling is fun and easy even in the heat.

Tuesday Jun 28 #

7 AM

Swimming (pool) 40:00 [3] 2.1 km (19:03 / km)

500m warm up, then 11x100m in 1:43-1:47 without wetsuit, and 500m warm down. Splits slower without the wetsuit.
5 PM

Trail running 1:51:00 [4] 15.02 km (7:23 / km) +852m 5:45 / km
ahr:159 max:179

15x Hervanta ski slope with Raimo in +30C heat. Struggled in the beginning due to temperature but then got used to it and trotted on.

Swimming (open water swimming) 25:00 [1] 1.04 km (24:02 / km)

Easy swim after the hill reps. Lovely to get in the water but somewhat exhausted. No wetsuit.

Monday Jun 27 #

Swimming 30:00 [1] 0.7 km (42:51 / km)

Very relaxed easy recovery swim while coaching Jouni :) Not so much swimming for me.

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