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Training Log Archive: redrider

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running4 4:36:30 33.24(8:19) 53.5(5:10) 528
  Trail running3 3:31:00 18.83(11:12) 30.3(6:58) 390
  Orienteering2 2:00:00 10.81(11:06) 17.4(6:54) 294
  Strength1 45:00
  Total8 10:52:30 62.88 101.2 1212

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Sunday Apr 29 #

Trail running 2:00:00 [2] 18.2 km (6:36 / km) +240m 6:11 / km

Long trail run in Kauppi on very muddy paths. Tired legs from yesterday.

Saturday Apr 28 #

Running warm up/down 30:00 [2] 5.3 km (5:40 / km)

Running race 39:30 [5] 10.15 km (3:53 / km) +30m 3:50 / km

Helsinki10. PB. So very happy with my run! Surprised how easy it felt despite the wind and cobbles. Results: http://live.ultimate.dk/desktop/front/index.php?ev...

Running warm up/down 27:00 [2] 5.3 km (5:06 / km) +49m 4:52 / km

Friday Apr 27 #

Running (BB) 24:00 [2] 4.21 km (5:42 / km)

Easy morning run before breakfast

Running 26:00 [2] 5.0 km (5:12 / km) +31m 5:03 / km

Easy run picking up my race number for tomorrow with 5x15s sprints

Thursday Apr 26 #

Running intervals 50:00 [4] 10.14 km (4:56 / km) +40m 4:50 / km

5x1k intervals on gravel with 2min jog recoveries. Legs quite sore from jumps yesterday.

Wednesday Apr 25 #

11 AM

Trail running 43:00 [2] 5.0 km (8:36 / km) +50m 8:11 / km

Stairs, jumps, drills, and hills. 4x10'' stairs, drills, box jumps up, box jumps down, box jumps up and down, 3x15 vuoroloikka, 3x10 jännehypyt, 3x10 pohjehypyt, 3x13'' hills.

Strength (weights) 45:00 [3]

Strength at gym including
1. Deep front squats 3x10x20kg
2. One leg heel raises 3x10x20kg
3. Lunges 3x20x30kg
4. One leg squats 3x10x20kg
5. Single leg dead lifts 3x8x20kg
6. Deadlifts 3x10x50kg
7. Back extensions 3x15x10kg
8. Leg press (free weights) 3x10x70kg
9. Calves 3x10x70kg
10. Hamstring curl with a swissball
12. Core exercises
6 PM

Orienteering 1:06:00 [3] 9.4 km (7:01 / km) +171m 6:26 / km

Relay training in Vattula-Kukonjärvi #8 including 10min warm up and warm down. Still struggling with my ankles but otherwise good fun. Ran first half with Lotta, and second half with Anni. Good to see that I was able to keep up with them. Janne was a few minutes faster.

Tuesday Apr 24 #

Running hills 1:20:00 [4] 13.4 km (5:58 / km) +378m 5:14 / km

5x1,2k hill reps in Pyynikki. 6:03, 6:15, 6:22, 6:24, 6:23. Feeling a bit tired from the weekend.

Trail running 48:00 [1] 7.1 km (6:46 / km) +100m 6:19 / km

Easy off road run in the evening checking the trails. Still some ice left and very wet conditions.

Monday Apr 23 #

Orienteering 54:00 [2] 8.0 km (6:45 / km) +123m 6:16 / km

Iltarastit Paloheinä #7. Took it fairly easy but still 4th overall! :) Not the nicest terrain but it was about time I visited Paloheinä. Good fun. Results: http://online.helsinginsuunnistajat.fi/results/112...

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