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Training Log Archive: redrider

In the 7 days ending Oct 18:

activity # timemileskm+m
  Trail running2 2:24:00 9.57(15:03) 15.4(9:21) 1099
  Cycling2 2:06:00 24.36(5:10) 39.2(3:13) 518
  Strength3 1:50:00
  Swimming1 1:00:00 1.62(37:08) 2.6(23:05)
  Cross training1 45:00
  Total7 8:05:00 35.54 57.2 1617

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MoTuWeThFrSaSu

Sunday Oct 18 #

Trail running 1:43:00 [2] 8.6 km (11:59 / km) +1034m 7:29 / km

Sauvarinne Mustavuori with Heidi and Jenni :)

Saturday Oct 17 #

Swimming 1:00:00 [2] 2.6 km (23:05 / km)

200m warm up, 200m kicks, 100m crawl, 200m pull buyo, 100m crawl, 4x25m intervals with 25m recoveries, 200m breast, 200m crawl, 200m back stroke, 4x50m intervals, 400m crawl, 75m interval with 25m recovery, 300m warm down

Strength (core) 20:00 [2]

Friday Oct 16 #

Trail running 41:00 [2] 6.8 km (6:02 / km) +65m 5:45 / km

Easy evening run on trails

Thursday Oct 15 #

Cycling tempo 1:01:00 [4] 20.0 km (3:03 / km) +255m 2:52 / km
ahr:146 max:170

MTB ride around Suolijärvi chasing some segments :)

Strength 45:00 [3]

1. 3x15x25kg leg curl
2. 3x15x25kg leg extension
3. 3x12x20kg deep squats
4. 3x15x20kg heel raises
5. 3x10x35kg deadlifts
6. 2x16x10kg lunge with rotation
7. 3x15 calf jumps
8. 5 box jumps up and down
9. 3x15x10kg side lift
10. 3x10x5kg biceps and triceps
11. abs and back exercises

Wednesday Oct 14 #

Cycling (MTB) 1:05:00 [2] 19.2 km (3:23 / km) +263m 3:10 / km

MTB ride in the darkening night around Suolijärvi

Tuesday Oct 13 #

Cross training intervals 45:00 [4]

10min warm up, then 5x3min intervals with 2min recoveries, and 10min warm down

Monday Oct 12 #

Strength 45:00 [2]

1. Abduction 3x15x30kg
2. Shoulder pull 3x15x20kg
3. Heel raises 3x15x30kg
4. Squats 3x15x30kg
5. 3x15 leg lifts (abs)
6. 3x15 hops
7. Deadlift 3x15x30kg
8. Side lifts 3x15x10kg
9. 3x5x30kg clean
10. 3x15x10kg kettlebell swing

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