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Training Log Archive: redrider

In the 7 days ending Nov 20, 2016:

activity # timemileskm+m
  Trail running6 5:16:00 30.63(10:19) 49.3(6:25) 586
  Strength3 1:35:00
  Running3 1:17:00 9.01(8:33) 14.5(5:19) 67
  Cross training1 5:00 0.62(8:03) 1.0(5:00)
  Total10 8:13:00 40.26 64.8 653
averages - sleep:8.4 weight:63kg

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Sunday Nov 20, 2016 #

Trail running 53:00 [2] 9.0 km (5:53 / km) +94m 5:36 / km
slept:9.0 weight:62.9kg

Easy run. Tired but fine otherwise.

Saturday Nov 19, 2016 #

Trail running long 1:36:00 [2] 15.0 km (6:24 / km) +185m 6:02 / km

Långpass på småstigar med Annika. Foten höll och det var trevligt med sällskap! :)

Friday Nov 18, 2016 #

Running 25:00 [3] 5.0 km (5:00 / km)

Easy run on treadmill including 11min brisk: 10min at 13kph (4:36) and 1min at 14,5kph (4:08).

Thursday Nov 17, 2016 #

11 AM

Running 42:00 [2] 7.5 km (5:36 / km) +67m 5:22 / km
slept:9.0 weight:63kg

Easy run incl. 6x100m strides. Snow almost gone now and spring in the air! Foot was ok.
6 PM

Running (treadmill) 10:00 [2] 2.0 km (5:00 / km)

Strength 40:00 [2]

eccentric heel raises, box jumps, heel raises with weights 3x20x20kg, squats 3x15x20kg, one leg squats 3x10x20kg, step-ups 3x20x20kg, side bends with a medicine ball, leg press 3x15x77kg, calf press 3x20x50kg, back extensions, hamstrings, plank, push-ups

Wednesday Nov 16, 2016 #

11 AM

Trail running 45:00 [2] 6.5 km (6:55 / km) +78m 6:32 / km
slept:8.0 weight:63kg

Icy run on small paths. Seems like winter is gone and there's only ice left. No pain in the foot.
6 PM

Trail running 36:00 [2] 5.4 km (6:40 / km) +60m 6:19 / km

Evening run with a headlamp with Sami. Foot was fine but I was tired!

Tuesday Nov 15, 2016 #

11 AM

Trail running 41:00 [1] 6.0 km (6:50 / km) +92m 6:21 / km
slept:8.0 weight:63kg

Easy run on snowy paths. Foot was fine.
6 PM

Strength 40:00 [2]

strength at gym incl. 5x stair running, 10 box jumps up, 10 box jumps up-and-down, small hops on a step-board, 3x20 eccentric heel raises, 3x10 one-leg heel raises, 3x15x20kg normal heel raises, 3x15x20kg step-ups to a bench, 3x15x20kg squats, 3x10x20kg one-leg squats, 3x20x20kg lunges, 3x15x30kg hamstring curl, 3x15x45kg hip abduction, 3x15x45kg hip adduction, back extensions, crunches, plank, push-ups

Cross training warm up/down 5:00 [1] 1.0 km (5:00 / km)

Monday Nov 14, 2016 #

Trail running 45:00 [1] 7.4 km (6:05 / km) +77m 5:47 / km
slept:8.0 weight:63kg

Easy run in slush. Foot was ok, otherwise still recovering and coughing...

Strength 15:00 [1]

eccentric heel raises, one-leg heel raises, one-leg squats with the free leg supported, one-leg squats bringing the free leg in front, one-leg dead lifts followed by a heel raise, lunges to all directions, hamstrings while lying on the floor, hamstrings with a swiss ball, crunches, back exercises, push-ups, plank, ankle exercises

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