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Training Log Archive: redrider

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running7 11:17:00 77.8(8:42) 125.2(5:24) 818
  Strength1 1:00:00
  Skiing1 43:00 6.21(6:55) 10.0(4:18) 170
  Total7 13:00:00 84.01 135.2 988

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Sunday Feb 11 #

Running long 2:30:00 [3] 30.5 km (4:55 / km) +117m 4:50 / km

Progressive long run. First 15k street-O at 5:10 average pace, then 15,5k on treadmill so that 60min at 4:36 pace, followed by 13min warm down. Legs were killing me at the end. Mild pain in the ankle.

Saturday Feb 10 #

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Running tempo 37:00 [4] 8.0 km (4:38 / km) +154m 4:13 / km

Pyynikki test run. Not feeling well so took it fairly easy.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Friday Feb 9 #

Running 46:00 [2] 8.0 km (5:45 / km) +153m 5:15 / km

Easy run in Pyynikki incl. 10x30'' + 3x15'' sprints and 5x15 jumps

Thursday Feb 8 #

Running 1:24:00 [3] 16.3 km (5:09 / km) +114m 4:59 / km

2k warm up, 12k steady, and 2,3k warm down incl. 5x100m strides

Skiing (skate) 43:00 [2] 10.0 km (4:18 / km) +170m 3:58 / km

Easy xc skiing to Suolijärvi and back

Wednesday Feb 7 #

Running intervals (treadmill) 1:00:00 [4] 11.6 km (5:10 / km)
ahr:156 max:178

10min warm up + 5x1600m intervals on treadmill at 4:15-4:00 pace with 2min jog recoveries + warm down

Running 1:20:00 [2] 13.7 km (5:50 / km) +80m 5:40 / km

Sprint rogaining from Tammela school. Good fun! :)

Tuesday Feb 6 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Strength 1:00:00 [2]

1. Deep front squats 3x10x20kg
2. One-leg heel raises 3x15x20kg
3. One-leg dead lifts 3x8x20kg
4. Dead lifts 3x15x30kg
5. Reverse lunge and knee up 3x10x20kg
6. One-leg squats 3x10x30kg
7. Step ups 3x10x30kg
8. Back extension / hamstrings 3x15x5kg
9. Glutes 3x10x50kg
10. Core

Monday Feb 5 #

Running long 3:06:00 [2] 31.1 km (5:59 / km) +200m 5:48 / km

Long run as a combination workout. First 15k out in the snow, followed by 16k on treadmill. Beautiful winter day outside but a bit too cold for a 30k run.

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