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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Running6 5:30:30 40.17(8:14) 64.64(5:07) 327
  Orienteering1 1:06:00 5.72(11:33) 9.2(7:10) 252
  Strength1 45:00
  Trail running1 25:00 2.61(9:35) 4.2(5:57) 32
  Total8 7:46:30 48.49 78.04 611
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Tuesday Jan 17 #

11 AM

Running intervals (indoor ) 50:00 [4] 10.0 km (5:00 / km)

15min warm up incl. drills and strides + 10x400m/200m intervals at 1:30-1:32 with 200m jog recoveries (70-80s) + 10min warm down. My first visit to Sollentuna friidrottshall and I just loved it! So much better than running on treadmill!
7 PM

Running 29:00 [2] 5.0 km (5:48 / km) +30m 5:38 / km

Easy evening run

Monday Jan 16 #

Running warm up/down (treadmill) 20:00 [2] 3.5 km (5:43 / km)

Strength (weights) 45:00 [3]

Strength workout at gym including heel raises 3x15x20kg, one leg heel raises 3x10x20kg, hops on a step board, box jumps, deep front squats 3x10x20kg, split squats 3x10x20kg, step-ups 3x30x20kg, single leg dead lifts 3x10x20kg, leg presses 3x10x85kg, calf presses 3x10x85kg, abduction 3x15x50kg, adduction 3x15x45kg, hamstring lifts, bench presses 3x15x20kg, back extensions, crunches, side lifts, push-ups, transverse abdominals, plank, superman

Sunday Jan 15 #

Running long 2:08:00 [3] 25.14 km (5:05 / km) +206m 4:53 / km

Long progressive run to Norra Ursvik, then around Kista and back to Järvafältet through Akalla. First half easy at 5:30-5:00, second half slightly faster at 4:45-5:00 pace. Cold but sunny. Legs pretty cold and stiff at the end.

Saturday Jan 14 #

Orienteering 1:06:00 [3] 9.2 km (7:10 / km) +252m 6:19 / km

Relay training in Morga with Linné. Made a mistake on first control and after that we were all quite split and I ran most of the course on my own. Anyway, nice variation in training to orienteer again after a long pause :)

Friday Jan 13 #

10 AM

Trail running 25:00 [2] 4.2 km (5:57 / km) +32m 5:44 / km

Easy morning run incl. 2x45s + 10x100m strides. Knee seems okay again.
6 PM

Running warm up/down 23:00 [2] 4.0 km (5:45 / km)

Running tempo 11:30 [5] 3.0 km (3:50 / km)

Scandic Indoor Games 3000m. Absolutely horrible. Haven't run 3000m since l left Tampere 6 years ago but thought to give it a try when there was an opportunity. First lap ridiculously fast in 39s, then I slowed down but the disaster had already happened. First km in 3:40 but couldn't keep it up much longer. 2km still in 7:30 but the last km was a real agony.

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

Thursday Jan 12 #

Running tempo 59:00 [4] 12.4 km (4:45 / km) +91m 4:35 / km

Alternating km:s at 5:00 and 4:20 pace. Difficult to keep steady pace when the surface and the profile varies but quite happy with it anyway. Pain in the left knee. First time I felt it.

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