Training Log Archive: redriderIn the 7 days ending Dec 25, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Dec 25, 2016 #
Trail running 1:10:00 [2] 12.1 km (5:47 / km) +114m 5:31 / km
Digest the Christmas food run around Säbysjön. Beautiful sunshine but unfortunately the little toe still bothering.
Saturday Dec 24, 2016 #
Trail running 45:00 [1] 5.6 km (8:02 / km) +80m 7:30 / km
Back home Christmas recovery run with Sami. Little toe still inflamed and sore :(
Friday Dec 23, 2016 #
Note
(rest day)
Little toe very sore so I skipped the morning run. Travelling home the rest of the day.
Thursday Dec 22, 2016 #
Running tempo 1:09:00 [4] 14.1 km (4:54 / km) +71m 4:46 / km
8km m-pace out and back along the coastline, followed by 4x100m strides, and a swim in the sea :) Quite windy and the little toe was smashed from yesterday but otherwise fine.
Wednesday Dec 21, 2016 #
Trail running long 2:35:00 [2] 22.9 km (6:46 / km) +640m 5:56 / km
Long off road run to Pico Nagu. No trail up so it was bit of adventure...But awesome! :) Note to self: Salomon S Lab Sense Ultra chafes the little toe badly. Got huge blisters during the run.
Cross training warm up/down 10:00 [2] 1.0 km (10:00 / km)
Strength 45:00 [2]
strength at gym, mostly core and upper body, only some light leg exercises focusing on balance.
Swimming 20:00 [2] 1.08 km (18:36 / km)
Tuesday Dec 20, 2016 #
Cycling long (road) 4:10:00 [3] 96.0 km (2:36 / km) +1391m 2:26 / km
Long ride with Sami and Janne including two times Tabayesco climb to Penas del Cache. Very tired legs and near of giving up after a mechanic failure, followed by the second climb up to Penas del Cache. Not a good idea to do explosive strength the night before a big climb day...
Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
Monday Dec 19, 2016 #
10 AM
Running intervals 58:00 [4] 12.02 km (4:50 / km) +60m 4:42 / km
6x1km intervals at 4:10-4:15 pace with 2min recoveries + 6x100m strides
5 PM
Running 40:00 [3] 8.03 km (4:59 / km) +50m 4:50 / km
Steady afternoon run
Strength (circuit) 15:00 [3]
Circuit including eccentric heel raises, calf jumps, squat jumps, lunges, deep squats, slip squats, push-ups, crunches, plank, back exercises, side push-ups, hip bridge, hamstrings, single-leg dead lift