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Training Log Archive: redrider

In the 7 days ending Nov 8:

activity # timemileskm+m
  Trail running2 2:20:00 10.07(13:54) 16.2(8:39) 219
  Cycling2 2:03:00 31.13(3:57) 50.1(2:27) 282
  Strength1 50:00
  Running1 29:00 2.8(10:22) 4.5(6:27)
  Total5 5:42:00 43.99 70.8 501

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MoTuWeThFrSaSu

Sunday Nov 8 #

Cycling (road) 1:33:00 [2] 37.1 km (2:30 / km) +282m 2:25 / km

Probably last Sunday long ride of the year on the road. Gorgeous sunshine but only a few degrees and black ice. Toes pretty frozen at the end. No pain in the Achilles.

Saturday Nov 7 #

Note
(rest day)

Being cautious and giving my foot the needed rest.

Friday Nov 6 #

Cycling (indoor) 30:00 [1] 13.0 km (2:18 / km)

Easy evening spin. No pain in the heel or achilles.

Thursday Nov 5 #

Note
(rest day)

Starting off my new job at ICON by taking a cortisone injection. Numb foot rest of the day.

Wednesday Nov 4 #

Trail running 1:40:00 [1] 10.0 km (10:00 / km) +219m 9:01 / km

Nordic walking in Nuuksio in beautiful sunshine resetting my brain before starting a new job tomorrow! :)

Tuesday Nov 3 #

Trail running 40:00 [1] 6.2 km (6:27 / km)

Easy jog around Seurasaari after my last day at MSD

Monday Nov 2 #

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Strength 50:00 [2]

5min stairs, 5min elliptical
1. 3x15x20kg heel raises
2. 3x15x20kg squats
3. 3x15 calf jumps
4. 3x12x40kg deadlifts
5. 3x10x40kg squats
6. 3x16x10kg lunges
7. single leg hops (forward-backward-sideways)
8. 3x15 single leg squats on wobble
9. 3x15 leg curl with a swissball
10. 3x20x40kg sitting heel raises
11. 3x15x10kg side lifts
12. abs
13. back extensions

Running warm up/down 14:00 [1] 2.0 km (7:00 / km)

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