Training Log Archive: redriderIn the 7 days ending Jan 21, 2018:
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Sunday Jan 21, 2018 #
Running long 2:34:00 [2] 30.01 km (5:08 / km) +135m 5:01 / km
Long run around Pyhäjärvi. Freezing but otherwise fine. Very sceptical during the first 10k whether I could run the whole round but after Rajasalmi bridge I started to believe I could do it and it got easier. Pleased with myself!
Saturday Jan 20, 2018 #
Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +34m 5:48 / km
Warm up with drills and 8x100m strides.
Running tempo 21:00 [4] 5.0 km (4:12 / km) +34m 4:04 / km
Teivo Cup 3. Freezingly cold and a bit slippery but otherwise good. Nice to be back even if the time wasn't what I was hoping for. But it felt too cold to run faster than that and also a mistake not to have studded shoes. 3rd after Mira and Niina.
Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +20m 4:53 / km
Warm down including 10x30s intervals with 30s jog recoveries
Friday Jan 19, 2018 #
Running (treadmill) 30:00 [2] 5.5 km (5:27 / km)
Strength 30:00 [3]
Circuit at home
1. Eccentric one leg heel raises 3x15
2. Plank
3. Reaching down from a stair 3x15
4. Push-ups
5. One leg squats 3x15
6. Back exercises
7. Reverse lunge and knee up 3x15
8. Dip
9. Squat jumps 3x10
10. Sides
11. Hip lifts with feet on a swiss ball 3x15
12. Cycling abs
13. Hamstring curl with a swiss ball 3x15
14. Jack knifes
15. Monster walk
1. Eccentric one leg heel raises 3x15
2. Plank
3. Reaching down from a stair 3x15
4. Push-ups
5. One leg squats 3x15
6. Back exercises
7. Reverse lunge and knee up 3x15
8. Dip
9. Squat jumps 3x10
10. Sides
11. Hip lifts with feet on a swiss ball 3x15
12. Cycling abs
13. Hamstring curl with a swiss ball 3x15
14. Jack knifes
15. Monster walk
Thursday Jan 18, 2018 #
Running hills 1:15:00 [4] 12.41 km (6:03 / km) +331m 5:20 / km
4x6,5min hill reps with jog down recoveries in Pyynikki with Lotta and Annika. A bit snowy but fun! :) Splits 6:30, 6:32, 6:31, 6:16. Noticed that Strava segment starts a bit earlier than the hill (from the summer theatre).
Wednesday Jan 17, 2018 #
Trail running long 1:31:00 [2] 17.5 km (5:12 / km) +167m 4:58 / km
First touch to Keskuspuisto. The loop looked a bit shorter on the map but still pretty nice easy run around trails of Keskuspuisto, then further to Oulunkylä and back along Vantaa river. Very nice loop! :)
Tuesday Jan 16, 2018 #
12 PM
Running intervals 1:00:00 [4] 11.0 km (5:27 / km)
8x800m intervals with 2min recoveries in 3:01-3:06. Not sure about the pace but it went quite all right. My first touch to Mylly, the famous multifunctional sports centre in Helsinki, hidden inside ugly concrete but with colourful interior. Very pleasant first impression!
Monday Jan 15, 2018 #
Skiing (skate) 45:00 [2] 11.6 km (3:53 / km) +110m 3:42 / km
Xc skiing in Hakunila. Unfortunately they were maintaining the tracks just when I went there and only a short loop was open for public and I didn't get a chance to ski the whole 3,5k loop. A big disappointment. Nevertheless it was all packed and people didn't seem to mind much that they only got to circle around a 1,5k loop. Nuts.