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Training Log Archive: redrider

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running5 7:08:00 52.82(8:06) 85.0(5:02) 483
  Cycling2 3:21:00 39.83(5:03) 64.1(3:08) 520
  Trail running1 45:00 4.47(10:04) 7.2(6:15) 78
  Strength1 10:00
  Total8 11:24:00 97.12 156.3 1081
averages - sleep:7.7 weight:61.3kg

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

Cycling (MTB) 2:00:00 [2] 34.0 km (3:32 / km) +370m 3:21 / km
slept:8.0 weight:60.9kg

Easy MTB ride with Sami. Tired legs from yesterday..

Saturday Oct 15, 2016 #

Running long 2:45:00 [3] 35.02 km (4:43 / km) +200m 4:35 / km
slept:7.0 weight:61.1kg

Long progressive run. Goal was to run first 10km at 5:00, next 10km at 4:50, then 4:40, and the last 5km at 4:30 but it was so cold that I accidentally started too fast and couldn't really slow down. Splits 48:28, 47:45, 46:27, 22:17. Felt great all the way! :) Only Mt Viby at the end was tough! At the beginning I felt some mild pain in the left ankle that I sprained a week ago but luckily it passed and didn't bother me after a proper warm up.

Friday Oct 14, 2016 #

Trail running 45:00 [2] 7.2 km (6:15 / km) +78m 5:56 / km
slept:8.0 weight:61.1kg

Easy trail run including some strides. Tired legs.

Thursday Oct 13, 2016 #

Running tempo 1:23:00 [4] 18.03 km (4:36 / km) +98m 4:29 / km
slept:8.0 weight:61.5kg

2km warm up + 14km m-pace (4:20-4:30) + 2km warm down. Pretty good feeling :)

Wednesday Oct 12, 2016 #

8 AM

Running 1:13:00 [2] 13.03 km (5:36 / km) +100m 5:24 / km
slept:8.0 weight:61.5kg

Easy morning run
6 PM

Cycling (road) 1:21:00 [2] 30.1 km (2:41 / km) +150m 2:38 / km

Out and back to Torsåker by bike. Cold and dark.

Strength (core) 10:00 [2]

Tuesday Oct 11, 2016 #

Running intervals 1:07:00 [4] 12.12 km (5:32 / km) +29m 5:28 / km
slept:7.0 weight:61.5kg

8x800m intervals at 3:00 with 2min recoveries + some shorter 50-200m reps

Monday Oct 10, 2016 #

Running 40:00 [1] 6.8 km (5:53 / km) +56m 5:39 / km
slept:8.0 weight:61.5kg

Easy recovery run

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