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Training Log Archive: redrider

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Trail running6 6:44:00 47.57(8:30) 76.55(5:17) 666
  Cycling1 1:09:00 17.09(4:02) 27.5(2:31) 216
  Running1 1:07:00 7.52(8:55) 12.1(5:32)
  Total7 9:00:00 72.17(7:29) 116.15(4:39) 882

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

Trail running long 2:46:00 [3] 34.03 km (4:53 / km) +224m 4:43 / km

Long progression run. Same as last time but slightly faster. 8k splits on Fäboda round 39:30, 38:11, 37:17, 36:26. Last round was hard but otherwise fairly good. Nice to see some improvement! :)

Saturday Oct 1, 2016 #

10 AM

Trail running 1:02:00 [2] 10.0 km (6:12 / km) +118m 5:51 / km

Easy run on small paths in Järvafältet. Such a beautiful autumn morning!

Friday Sep 30, 2016 #

Trail running tempo 1:13:00 [4] 15.0 km (4:52 / km) +140m 4:39 / km

12k m-pace run on gravel. Training on low carbs. Just a cup of coffee in the morning and no breakfast. Not fully recovered from last night's intervals and going training on low carbs was like simulating last 12k of a marathon. Tried to run 4:20-4:30min/km pace but it was more like 4:30-4:40min/km due to low energy level, head wind and climbs.

Cycling (road) 1:09:00 [2] 27.5 km (2:31 / km) +216m 2:25 / km

Friday night bike ride with Sami. Skålhamrarunda.

Thursday Sep 29, 2016 #

10 AM

Trail running 30:00 [2] 5.0 km (6:00 / km) +51m 5:43 / km

easy run shaking off yesterday's travel
5 PM

Running intervals 1:07:00 [4] 12.1 km (5:32 / km)

8x1000m intervals at 3:45-3:50min/km pace with 2min recoveries. Windy but otherwise fine and pace starting to feel easier!

Wednesday Sep 28, 2016 #

Note

Rest day from training but didn't feel like resting otherwise. Up 5am to catch a 6am flight to Helsinki, then a train to Tampere for some meetings and arrangements. Flew back home in the evening. What a day.

Tuesday Sep 27, 2016 #

Trail running 40:00 [2] 7.2 km (5:33 / km) +65m 5:19 / km

Easy run. Still a bit tired from the weekend and not yet ready for a hard workout.

Monday Sep 26, 2016 #

Trail running 33:00 [2] 5.32 km (6:12 / km) +68m 5:50 / km

Easy recovery run to shake off my legs after the long travel

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