Training Log Archive: redriderIn the 7 days ending Dec 10, 2017:
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Sunday Dec 10, 2017 #
Trail running hills 58:00 [3] 8.4 km (6:54 / km) +247m 6:01 / km
10x1min+2min off road hill reps up to Karkunvuori with jog down recoveries (1,5min)
Saturday Dec 9, 2017 #
Cycling warm up/down 10:00 [1]
Strength 1:00:00 [3]
Hurdle walk
Hurdle jumps
Bench hops 3x20
Box jumps 3x10
Single leg calf raises 3x10x20kg
Single leg squats 3x10x30kg
Chest press 3x15x15kg
Clean 3x5x30kg
Front squats 3x10x30kg
RDLs 3x10x40kg
Press ups 3x5x20kg
Back extensions in a bench 3x15x10kg
Abs
Hurdle jumps
Bench hops 3x20
Box jumps 3x10
Single leg calf raises 3x10x20kg
Single leg squats 3x10x30kg
Chest press 3x15x15kg
Clean 3x5x30kg
Front squats 3x10x30kg
RDLs 3x10x40kg
Press ups 3x5x20kg
Back extensions in a bench 3x15x10kg
Abs
Running 18:00 [2] 3.1 km (5:48 / km)
warm down incl. 6x80m strides
Thursday Dec 7, 2017 #
8 AM
Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
warm up and down including drills, 5x10 forward jumps, and 4x50m accelerations
Strength 1:00:00 [3]
1. Eccentric one-leg heel raises 3x15
2. Heel raises 3x10x20kg
3. Deep front squats 3x10x20kg
4. Press ups 3x5x20kg
5. Cleans 4x5x30kg
6. Box jumps up and down 4x10
7. RDLs 3x10x40kg
8. Squats 3x10x40kg
9. One-leg squats 3x10x30kg
10. Step ups 3x10x30kg
11. Step downs 3x10x20kg
12. Back extensions 3x15x10kg
13. Chest press 3x15x20kg
Core exercises in between
2. Heel raises 3x10x20kg
3. Deep front squats 3x10x20kg
4. Press ups 3x5x20kg
5. Cleans 4x5x30kg
6. Box jumps up and down 4x10
7. RDLs 3x10x40kg
8. Squats 3x10x40kg
9. One-leg squats 3x10x30kg
10. Step ups 3x10x30kg
11. Step downs 3x10x20kg
12. Back extensions 3x15x10kg
13. Chest press 3x15x20kg
Core exercises in between
3 PM
Trail running 43:00 [2] 6.6 km (6:31 / km)
Easy off road run in snowy trails with Outi
Wednesday Dec 6, 2017 #
Running 2:12:00 [2] 20.0 km (6:36 / km) +81m 6:28 / km
100x100m intervals in honour of Finland with walking recoveries
Tuesday Dec 5, 2017 #
9 AM
Running 36:00 [2] 6.6 km (5:27 / km) +73m 5:10 / km
Easy morning run. Some soreness in legs from yesterday.
7 PM
Running intervals 1:10:00 [5] 9.3 km (7:32 / km)
warm up and drills incl. 4x50m and 2x150m strides, then 400m, 500m, 600m, 600m, 500m, 400m intervals at 3:15-3:33 pace, followed by 150m-140m-130m-120m-100m strides at about 3:00 pace, and short warm down. Splits 0:28, 0:28, 1:18, 1:45, 2:08, 2:07, 1:44, 1:20, 0:25, 0:24, 0:22, 0:21, 0:18.
Monday Dec 4, 2017 #
Cross training warm up/down 10:00 [1]
Strength 1:00:00 [3]
Strength at gym incl.
1. 4x15 eccentric one-leg heel raises
2. 3x10x20kg one-leg heel raises
3. 3x10x20kg deep front squats
4. 3x15 hamstring curl with a swiss ball
5. 3x10x20kg step downs
6. 3x15x10kg back extensions
7. 3x10x40kg RDLs
8. 3x10x20kg cleans
9. 3x15x20kg hip lifts
10. 3x10x10kg wobble squats
11. 3x10x20kg reverse lunges and knee ups
1. 4x15 eccentric one-leg heel raises
2. 3x10x20kg one-leg heel raises
3. 3x10x20kg deep front squats
4. 3x15 hamstring curl with a swiss ball
5. 3x10x20kg step downs
6. 3x15x10kg back extensions
7. 3x10x40kg RDLs
8. 3x10x20kg cleans
9. 3x15x20kg hip lifts
10. 3x10x10kg wobble squats
11. 3x10x20kg reverse lunges and knee ups