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Training Log Archive: redrider

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running5 3:31:00 22.12(9:32) 35.6(5:56) 45
  Strength4 1:50:00
  Trail running1 35:00 3.73(9:23) 6.0(5:50) 30
  Total6 5:56:00 25.85 41.6 75

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

Running 49:00 [2] 7.6 km (6:27 / km)

Easy run with Sami to Lammassaari. Love our new hoods!

Strength 5:00 [3]

Saturday Dec 2, 2017 #

8 AM

Running 47:00 [2] 8.0 km (5:53 / km)

Easy run to Seurasaari and back

Friday Dec 1, 2017 #

Strength 30:00 [3]

1. Eccentric one-leg heel raises
2. One-leg heel raises 3x10x15kg
3. Deep front squats 3x10x25kg
4. One-leg squats 3x10x20kg
5. Step-ups 3x10x20kg
6. Lunges 3x10x20kg
7. Core exercises

Running 30:00 [2] 5.1 km (5:53 / km) +45m 5:38 / km

Easy run in slush

Thursday Nov 30, 2017 #

Running intervals 40:00 [3] 7.5 km (5:20 / km)

10min warm up, then 11x300m intervals with 1min jog recoveries, and warm down. Supposed to do 10 reps but lost the count. Splits 1:05-1:08.

Strength 30:00 [3]

1. Eccentric heel raises without weights
2. 3x10x15kg one-leg heel raises
3. 3x10x25kg deep front squats
4. 3x15x30kg RDLs
5. 3x15x10kg back extensions on a bench
6. 3x15x20kg one-leg step downs from a stair

Tuesday Nov 28, 2017 #

Running intervals 45:00 [3] 7.4 km (6:05 / km)

10min warm up + drills incl. 3x50m strides + 10x200m intervals (40-42”) with 100m jog recoveries + 10min warm down

Strength 45:00 [3]

1. 4x10x15kg one-leg calf raises
2. 3x10x15kg front squats
3. 3x10x15kg hamstring curl
4. 3x15x15kg one-leg squats
5. 3x15x10kg back extensions on a bench
6. 3x15x15kg one-leg step downs from a stair
7. 3x10x15-25kg step-ups on a bench

Monday Nov 27, 2017 #

Trail running 35:00 [1] 6.0 km (5:50 / km) +30m 5:41 / km

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