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Training Log Archive: redrider

In the 7 days ending Oct 11:

activity # timemileskm+m
  Cycling4 6:12:00 97.87(3:48) 157.5(2:22) 656
  Trail running1 1:48:00 7.15(15:07) 11.5(9:23) 183
  Strength3 55:00
  Aqua jogging1 40:00
  Cross training1 30:00
  Total7 10:05:00 105.01 169.0 839

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Sunday Oct 11 #

Trail running 1:48:00 [2] 11.5 km (9:23 / km) +183m 8:42 / km

Nordic walking with Saila and Anni

Saturday Oct 10 #

Cycling (road) 1:52:00 [2] 46.5 km (2:25 / km) +306m 2:20 / km

Ruutana round with Sami in beautiful autumn weather :)

Friday Oct 9 #

Cross training 30:00 [1]

Strength 40:00 [2]

Strength incl. 3x15x40kg heel raises, 3x15 hops, 3x10x40kg squats, 3x8x40kg deadlifts, 3x10x60kg leg press, 3x10x60kg calf press, 3x15 leg curls, 3x10x10kg side lifts, abs and back exercises.

Thursday Oct 8 #

Cycling intervals (indoor) 1:00:00 [4] 28.0 km (2:09 / km)
ahr:141 max:165

4x6min intervals at 180W with 1min recoveries

Strength (circuit) 10:00 [2]

Wednesday Oct 7 #

Cycling 2:20:00 [1] 53.0 km (2:38 / km) +350m 2:33 / km

Lovely afternoon ride with Lotta and Jutta to Ruutana, Kangasala, Rusko, Kaukajärvi and home :)

Tuesday Oct 6 #

Cycling intervals (trainer) 1:00:00 [4] 30.0 km (2:00 / km)
ahr:140 max:163

9x3min intervals at 190W with 1min recoveries

Strength 5:00 [2]

Achilles exercises

Monday Oct 5 #

Aqua jogging 40:00 [2]

Aqua running incl. 20x15” intervals. Calves still sore.

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