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Training Log Archive: redrider

In the 7 days ending Nov 24:

activity # timemileskm+m
  Trail running5 4:28:00 25.04(10:42) 40.3(6:39) 496
  Running3 2:29:38 17.37(8:37) 27.95(5:21) 30
  Cycling2 2:02:00 28.09(4:21) 45.2(2:42) 126
  Aqua jogging1 42:00 2.86(14:42) 4.6(9:08)
  Strength2 40:00
  Total9 10:21:38 73.35 118.05 652

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MoTuWeThFrSaSu

Sunday Nov 24 #

Trail running 1:35:00 [2] 12.0 km (7:55 / km) +220m 7:15 / km

Easy trail run on small paths in Nuuksio :)

Saturday Nov 23 #

Running warm up/down 20:00 [2] 3.3 km (6:04 / km)

warm up with 5x100m strides

Running 20:38 [5] 5.05 km (4:05 / km) +30m 3:58 / km

Tokoinranta parkrun. Good conditions but tough course with one big hill. Died on the second half. Results: https://www.parkrun.fi/tokoinranta/results/latestr...

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)

Friday Nov 22 #

Trail running 34:00 [2] 6.4 km (5:19 / km)

Easy run in Arabianranta incl. 10x100m strides.

Thursday Nov 21 #

Running (treadmill) 55:00 [4] 10.0 km (5:30 / km)

1/2/3/4/5/4/3/2/1 intervals at 4:00 pace with 1-2min recoveries (last two reps at 3:45 pace).

Trail running 30:00 [1] 3.5 km (8:34 / km)

Evening walk/jog with Sami

Strength (circuit) 20:00 [2]

Wednesday Nov 20 #

9 AM

Running (treadmill) 44:00 [2] 8.0 km (5:30 / km)

6 PM

Cycling warm up/down 20:00 [2] 5.5 km (3:38 / km) +63m 3:26 / km

Cycling (spinning) 1:00:00 [3] 25.0 km (2:24 / km)

Spinning led by Jutta. Good session with lots of hills and intervals :)

Cycling warm up/down 15:00 [1] 5.5 km (2:44 / km) +13m 2:42 / km

Tuesday Nov 19 #

10 AM

Trail running intervals 44:00 [4] 8.0 km (5:30 / km) +90m 5:12 / km

10x1min/1min intervals in Vihiojanpuisto

Strength (circuit) 20:00 [2]

3 PM

Cycling warm up/down 27:00 [1] 9.2 km (2:56 / km) +50m 2:51 / km

Cycling to Kaleva and back

Aqua jogging 42:00 [1] 4.6 km (9:08 / km)

Aqua running with Lotta

Monday Nov 18 #

Trail running hills 1:05:00 [3] 10.4 km (6:15 / km) +186m 5:44 / km

Easy run incl. 8x20 uphill jumps and 10x15” hill reps in a fairly steep hill (the one by the ski centre where we use to train with the ski club)

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