Training Log Archive: redriderIn the 7 days ending Feb 26, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Feb 26, 2017 #
Trail running 50:00 [2] 8.5 km (5:53 / km) +70m 5:39 / km
Depressive run in wet snow. Heavy legs, heavy mind, and no energy whatsoever. Turns out, I had picked up a stomach bug, probably on Friday.
Saturday Feb 25, 2017 #
Skiing 54:00 [3] 13.71 km (3:56 / km) +150m 3:44 / km
Skating on Täby konstsnöspår. Good conditions today and beautiful weather! Like a different world compared to Thursday.
Friday Feb 24, 2017 #
Trail running 1:06:00 [2] 10.0 km (6:36 / km) +133m 6:11 / km
Snowy run on small paths in Järvafältet. Roads and trails too icy but small paths covered with a few centimeters of soft snow and perfect to run on. A bit chilly but incredibly beautiful winter day! Tested my new Salomon s-lab wings trail shoes and surprised how well they worked on snowy paths!
Running tempo (treadmill) 1:00:00 [4] 13.1 km (4:35 / km)
ahr:164 max:178
2km warm up + 10km at 4:30-4:20 pace + 1km warm down. Surprisingly easy!
Thursday Feb 23, 2017 #
Skiing 17:00 [2] 4.0 km (4:15 / km) +40m 4:03 / km
Double poling on icy tracks in Täby. Just horrible. Not worth the effort.
Running 45:00 [2] 8.4 km (5:21 / km) +74m 5:08 / km
Beautiful weather but incredibly icy everywhere! Managed to find a 3km stretch of iceless road between the kayak club and the ski slope, oh yeah!
Wednesday Feb 22, 2017 #
Running warm up/down 28:00 [2] 5.0 km (5:36 / km) +40m 5:23 / km
Running intervals (treadmill) 50:00 [5] 10.0 km (5:00 / km)
1-2-3-4-5-4-3-2-1 intervals with 2-3min recoveries at 3:30/3:40/3:45/3:50/4:00 pace and back again (25min hard)
Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +53m 5:42 / km
Tuesday Feb 21, 2017 #
Running 44:00 [2] 8.0 km (5:30 / km) +37m 5:23 / km
Easy run including 10x100m strides
Monday Feb 20, 2017 #
Cross training 10:00 [2]
Strength (weights) 40:00 [3]
Strength at gym incl. heel raises 3x15x20kg, deep front squats 3x10x20kg, split squats 3x10x20kg, step-ups 3x20x20kg, squats 3x10x40kg, hamstrings 3x10x30-40kg, abduction 3x15x40-50kg, adduction 3x10x40-50kg, back extension 3x15x10kg, plank, push-ups, crunches, back exercises, transverse abs, side plank, side push-ups.