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Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Running4 4:17:00 30.76(8:21) 49.5(5:12) 204
  Trail running2 1:56:00 11.5(10:05) 18.5(6:16) 203
  Skiing2 1:11:00 11.0(6:27) 17.71(4:01) 190
  Strength1 40:00
  Cross training1 10:00
  Total7 8:14:00 53.26 85.71 597
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Sunday Feb 26 #

Trail running 50:00 [2] 8.5 km (5:53 / km) +70m 5:39 / km

Depressive run in wet snow. Grey day today, both for Iivo and Sami in the men's team sprint at the World Ski Champs, as well for me personally. Heavy legs, heavy mind, and no energy whatsoever.

Saturday Feb 25 #

Skiing 54:00 [3] 13.71 km (3:56 / km) +150m 3:44 / km

Skating on Täby konstsnöspår. Good conditions today and beautiful weather! Like a different world compared to Thursday.

Friday Feb 24 #

Trail running 1:06:00 [2] 10.0 km (6:36 / km) +133m 6:11 / km

Snowy run on small paths in Järvafältet. Roads and trails too icy to run on but small paths untouched and covered with a few centimeters of soft snow, in other words perfect to run on. A bit chilly but incredibly beautiful winter day! Tested my new Salomon s-lab wings trail shoes and surprised how well they worked on snowy paths!

Running tempo (treadmill) 1:00:00 [3] 13.1 km (4:35 / km)
ahr:164 max:178

2km warm up + 10km at 4:30-4:20 pace + 1km warm down. Surprisingly easy!

Thursday Feb 23 #

Skiing 17:00 [2] 4.0 km (4:15 / km) +40m 4:03 / km

Double poling on icy tracks in Täby. Just horrible. Not worth the effort.

Running 45:00 [2] 8.4 km (5:21 / km) +74m 5:08 / km

Beautiful weather but incredibly icy everywhere! Managed to find a 3km stretch of iceless road between the kayak club and the ski slope, whoop whoop!

Wednesday Feb 22 #

Running warm up/down 28:00 [2] 5.0 km (5:36 / km) +40m 5:23 / km

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

1-2-3-4-5-4-3-2-1 intervals with 2-3min recoveries at 3:30/3:40/3:45/3:50/4:00 pace and back again

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +53m 5:42 / km

Tuesday Feb 21 #

Running 44:00 [2] 8.0 km (5:30 / km) +37m 5:23 / km

Easy run including 10x100m strides

Monday Feb 20 #

Cross training 10:00 [2]

Strength (weights) 40:00 [3]

Strength at gym incl. heel raises 3x15x20kg, deep front squats 3x10x20kg, split squats 3x10x20kg, step-ups 3x20x20kg, squats 3x10x40kg, hamstrings 3x10x30-40kg, abduction 3x15x40-50kg, adduction 3x10x40-50kg, back extension 3x15x10kg, plank, push-ups, crunches, back exercises, transverse abs, side plank, side push-ups.

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