Training Log Archive: redriderIn the 7 days ending Jan 26, 2020:
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Sunday Jan 26, 2020 #
Cycling (indoor) 1:30:00 [2] 40.0 km (2:15 / km)
ahr:126 max:141
Long ride on KICKR at 130W
Running (treadmill ) 30:00 [2] 5.0 km (6:00 / km)
ahr:139 max:158
Brick run on treadmill right after the cycling. No pain.
Saturday Jan 25, 2020 #
Running tempo (treadmill ) 40:00 [3] 7.0 km (5:43 / km)
8-6-4-2’ intervals at increasing pace (4:50, 4:40, 4:30, 4:20) with 2’ recoveries. Achilles ok.
Running 1:30:00 [1] 8.5 km (10:35 / km)
Evening walk with Sami
Friday Jan 24, 2020 #
Cycling tempo 1:00:00 [4] 30.0 km (2:00 / km)
ahr:142 max:172
15min warm up (100-140W), then 30min tempo at increasing resistance (150-200W), and 15min warm-down. Average power 146W. Aika hapokasta.
Running (treadmill ) 30:00 [2] 5.2 km (5:46 / km)
Easy run on treadmill after the cycling. Started very easy, last 5min at 5:00 pace. No pain in achilles. Peppar, peppar...
Thursday Jan 23, 2020 #
Cross training 30:00 [1]
Running (treadmill) 20:00 [1] 3.0 km (6:40 / km)
Strength (weights) 40:00 [2]
1. 3x15x30kg heel raises
2. 3x12x30kg deep squats
3. 3x8x40kg deadlifts
4. 3x16x10kg lunges with rotation
5. 3x15x10kg back extensions on a bench (hamstrings)
6. 2x10 one leg squats (back leg on a bench, knee touching the floor)
7. 3x15x10kg side bends
8. 3x20 crunches on a diagonal bench
9. 3x10 assisted pull-ups (20kg off)
10. 3x6x20kg push presses
11. 3x10x10kg tricep curls
2. 3x12x30kg deep squats
3. 3x8x40kg deadlifts
4. 3x16x10kg lunges with rotation
5. 3x15x10kg back extensions on a bench (hamstrings)
6. 2x10 one leg squats (back leg on a bench, knee touching the floor)
7. 3x15x10kg side bends
8. 3x20 crunches on a diagonal bench
9. 3x10 assisted pull-ups (20kg off)
10. 3x6x20kg push presses
11. 3x10x10kg tricep curls
Wednesday Jan 22, 2020 #
10 AM
Cycling intervals (indoor) 1:00:00 [4] 28.0 km (2:09 / km)
ahr:143 max:178
6x4min/2min intervals on a spinning bike. Butt off the saddle on intervals.
6 PM
Running 30:00 [1] 4.0 km (7:30 / km) +30m 7:14 / km
Short jog/walk in the park. Maybe 15min jogging.
Strength (circuit) 20:00 [2]
Monday Jan 20, 2020 #
Running (treadmill ) 40:00 [1] 5.5 km (7:16 / km)
Brisk walk/jog on treadmill so that it wouldn’t hurt. 2x10’ easy running