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Training Log Archive: redrider

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running6 4:40:00 23.74(11:48) 38.2(7:20) 30
  Cycling3 3:30:00 60.89(3:27) 98.0(2:09)
  Strength2 1:00:00
  Cross training1 30:00
  Total7 9:40:00 84.63 136.2 30

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Sunday Jan 26 #

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 #

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 #

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 #

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

Wednesday Jan 22 #

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 #

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

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