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Training Log Archive: redrider

In the 7 days ending Mar 1:

activity # timemileskm+m
  Trail running3 3:01:00 17.21(10:31) 27.7(6:32) 412
  Cycling3 2:55:00 48.47(3:37) 78.0(2:15)
  Running4 2:30:00 18.02(8:19) 29.0(5:10) 65
  Skating1 1:00:00 11.18(5:22) 18.0(3:20)
  Strength2 45:00
  Total9 10:11:00 94.88 152.7 477

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Sunday Mar 1 #

Cycling long (indoor) 1:30:00 [2] 40.0 km (2:15 / km)
ahr:130 max:152

Long trainer ride incl. 4x5min hills at 180-200W. Avg power 135W.

Running (treadmill) 30:00 [2] 5.5 km (5:27 / km)

Brick run after the cycling. Very slow pace in the beginning, then increasing the pace gradually, last km at 4:50 pace. Achilles ok.

Saturday Feb 29 #

11 AM

Skating 1:00:00 [2] 18.0 km (3:20 / km)

Ice skating on Näsijärvi in perfect conditions :)
4 PM

Cycling tempo (indoor) 40:00 [4] 18.0 km (2:13 / km)
ahr:137 max:161

10min warm up, 20min tempo at 180-200W (15' at 180W, 4' at 190W, 1' at 200W), and 10min warm down

Running tempo (treadmill) 30:00 [3] 5.5 km (5:27 / km)
ahr:145 max:165

10min warm up, 10min at 4:20 pace, and 10min warm down. Achilles a bit sore today.

Friday Feb 28 #

Trail running 50:00 [2] 7.5 km (6:40 / km) +136m 6:07 / km

Easy trail run in Kauppi with Anni :)

Strength (circuit) 30:00 [2]

Thursday Feb 27 #

11 AM

Cycling (indoor) 45:00 [2] 20.0 km (2:15 / km)

Easy recovery ride at 130W
5 PM

Trail running 45:00 [2] 7.0 km (6:26 / km) +103m 5:59 / km

Easy trail run. Some soreness in achilles from yesterday.

Wednesday Feb 26 #

Running intervals 56:00 [4] 12.0 km (4:40 / km) +31m 4:36 / km

4x1k intervals on gravel at 4:20-4:30 pace with 1min jog recoveries. Some pain after the fourth interval so I stopped there.

Strength (circuit) 15:00 [2]

Tuesday Feb 25 #

Running 34:00 [2] 6.0 km (5:40 / km) +34m 5:31 / km

Easy evening run. No pain.

Monday Feb 24 #

Trail running 1:26:00 [2] 13.2 km (6:31 / km) +173m 6:07 / km

Easy trail run to Suolijärvi, around it, and back. Less icy than a week ago but still some icy parts and plenty of flooding. No pain.

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