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Training Log Archive: redrider

In the 7 days ending Sep 20:

activity # timemileskm+m
  Trail running4 4:26:00 30.16(8:49) 48.54(5:29) 600
  Cycling1 1:07:00 14.79(4:32) 23.8(2:49)
  Running1 1:00:00 6.52(9:12) 10.5(5:43) 74
  Strength2 35:00
  Orienteering1 30:00 2.81(10:39) 4.53(6:37) 100
  Swimming1 22:00 0.62(35:24) 1.0(22:00)
  Aqua jogging1 10:00
  Total7 8:10:00 54.91 88.37 774

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MoTuWeThFrSaSu

Sunday Sep 20 #

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 30:00 [4] 4.53 km (6:37 / km) +100m 5:58 / km

Finnish Relay Championships. Maria and Johanna ran really well and sent me out on the 2nd place, which I managed to keep until the finish. JRV was in their own class with Merja on the last leg but we did our best and got rewarded with a silver medal. My own run was pretty stable and controlled. A few less optimal route choices but no real mistakes. Results: https://online4.tulospalvelu.fi/tulokset-new/fi/20...

Trail running warm up/down 10:00 [2] 1.8 km (5:33 / km)

Saturday Sep 19 #

Trail running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Trail running 2:04:00 [4] 22.04 km (5:38 / km) +530m 5:01 / km

Aulanko Tower Trail 22K. Pretty good first half but a lot of struggle on the second half. Aimed under 2h but missed it slightly. 8th. Results: https://my.raceresult.com/146112/registration?lang...

Friday Sep 18 #

Swimming 22:00 [2] 1.0 km (22:00 / km)

Aqua jogging 10:00 [1]

Thursday Sep 17 #

Running intervals 1:00:00 [4] 10.5 km (5:43 / km) +74m 5:31 / km

25min warm up and drills, then 6x400m intervals in 1:25-1:30 with 1,5min recoveries, followed by short workout at gym, and warm down

Strength 15:00 [2]

Wednesday Sep 16 #

Cycling 36:00 [1] 12.2 km (2:57 / km)

Commute to work

Cycling 31:00 [1] 11.6 km (2:40 / km)

Commute back from work

Tuesday Sep 15 #

Trail running intervals 55:00 [4] 11.1 km (4:57 / km) +20m 4:55 / km

8x3min intervals on gravel with 1min jog recoveries

Monday Sep 14 #

Trail running 47:00 [2] 8.6 km (5:28 / km) +50m 5:19 / km

Easy trail run incl. 5x15” hills

Strength (circuit) 20:00 [2]

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