Training Log Archive: redriderIn the 7 days ending Feb 25, 2018:
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Sunday Feb 25, 2018 #
Trail running long 2:00:00 [2] 20.0 km (6:00 / km) +232m 5:40 / km
Long trail run with Annika and Anni-Maija on snowy paths. Good fun! :)
Saturday Feb 24, 2018 #
Running (treadmill) 1:00:00 [2] 10.0 km (6:00 / km)
Easy run on treadmill while following men's 50k cross country ski race. Iivo won!!!!
Friday Feb 23, 2018 #
Running intervals (indoor ) 1:10:00 [5] 12.1 km (5:47 / km)
Warm up with drills & strides, then 8x800m/2min (3:00-3:06) + 2x200m/100m (45s) intervals, and warm down
Strength (circuit) 30:00 [2]
Circuit including deep squats, step downs from the stair, eccentric one leg heel raises, one leg squats, static squat hold, monster walk, gluteus exercises, hamstring curl on swiss ball, crunches, sagittal crunches, push ups, plank, back extensions, side lifts, burpees, squat jumps. Hurt my knee while doing burpees. Better not to do that kind of extravaganzas...
Thursday Feb 22, 2018 #
Running (treadmill) 1:20:00 [3] 16.0 km (5:00 / km)
2k warm up, then 13k steady at 4:45-4:30 pace, and 1k warm down
Wednesday Feb 21, 2018 #
Running intervals (indoor ) 1:10:00 [4] 14.0 km (5:00 / km)
5x2000m intervals with 1,5-2min jog recoveries. Not the best day and had to work hard to hit the target times.
Running 27:00 [2] 5.0 km (5:24 / km) +22m 5:17 / km
Easy evening run. Freezing cold!
Tuesday Feb 20, 2018 #
Cross training warm up/down 10:00 [1]
Strength 50:00 [3]
Strength at gym including
1. Deep front squats 3x10x20kg
2. Eccentric one-leg heel raises 3x10x20kg
3. Press ups 3x10x20kg
4. Cleans 3x10x20kg, followed by 10 squat jumps
5. Squats 3x10x40kg, followed by 10 box jumps
6. RDLs 3x10x40kg, followed by 10 calf jumps
7. One leg squats 3x10x30kg
8. Step ups 3x10x30kg
9. Back extensions 3x15x10kg
10. Glutes 3x10x45kg
11. Assisted chins
12. Abs, plank, side lifts, back exercises
1. Deep front squats 3x10x20kg
2. Eccentric one-leg heel raises 3x10x20kg
3. Press ups 3x10x20kg
4. Cleans 3x10x20kg, followed by 10 squat jumps
5. Squats 3x10x40kg, followed by 10 box jumps
6. RDLs 3x10x40kg, followed by 10 calf jumps
7. One leg squats 3x10x30kg
8. Step ups 3x10x30kg
9. Back extensions 3x15x10kg
10. Glutes 3x10x45kg
11. Assisted chins
12. Abs, plank, side lifts, back exercises
Monday Feb 19, 2018 #
Note
(rest day)