Training Log Archive: redriderIn the 7 days ending Nov 27, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Nov 27, 2016 #
Trail running long 1:32:00 [2] 15.0 km (6:08 / km) +209m 5:44 / km
slept:9.0
Long run on small paths in Järvafältet i snowfall. Winter is back! :) Quite a lot of DOMS in quads from yesterday..
Saturday Nov 26, 2016 #
Trail running hills 1:05:00 [5] 7.34 km (8:51 / km) +430m 6:51 / km
10x90s hill reps in Sunnerstabacken + 3x20s flat strides with Johanna, Lisa and Kate. Such a great workout and the hardest training I've done for a while! :)
Friday Nov 25, 2016 #
Running 30:00 [1] 4.7 km (6:23 / km) +50m 6:04 / km
Easy evening run with Sami
Thursday Nov 24, 2016 #
Trail running tempo 54:00 [4] 11.02 km (4:54 / km) +84m 4:43 / km
slept:8.0 weight:63kg
3x10min tempo with 2min recoveries. No problems.
Wednesday Nov 23, 2016 #
8 AM
Running (treadmill) 30:00 [2] 5.0 km (6:00 / km)
slept:7.0 weight:63kg
Strength 40:00 [3]
Strength with weights. Squats 3x20x20kg, heel raises 3x15x20kg, one-leg squats 3x10x20kg, step-ups 3x10x20kg, bench press 3x15x20kg, leg press 3x15x60kg, calf press 3x15x50kg, hamstrings 3x15x30kg, crunches 3x20, biceps 3x10x5kg, triceps 3x10x5kg, dumbbell lat row 3x15x5kg, plank
3 PM
Trail running 35:00 [2] 6.1 km (5:44 / km) +60m 5:28 / km
Easy afternoon run. Ankle ok but afraid to run longer.
Tuesday Nov 22, 2016 #
Running intervals 40:00 [4] 8.4 km (4:46 / km)
slept:7.0 weight:63kg
10min warm up at 5:00, then 4x5x40''/40'' intervals at increasing paces (4:00/3:50/3:40/3:30) with 4min jog (6:00) between the sets, and 5min warm down. Foot was fine again after some massage and icing yesterday.
Monday Nov 21, 2016 #
Running 30:00 [2] 4.8 km (6:15 / km) +40m 6:00 / km
slept:9.0 weight:62.9kg
Easy evening run with Sami. Some mild pain in the ankle again? Oh no! Just when I was about to start to train again...
Strength (core) 5:00 [2]