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Training Log Archive: redrider

In the 7 days ending Feb 7:

activity # timemileskm+m
  Skiing3 4:01:00 30.45(7:55) 49.01(4:55) 690
  Running2 1:42:00 11.81(8:38) 19.0(5:22) 75
  Trail running1 1:33:00 8.7(10:41) 14.0(6:39) 204
  Strength2 1:15:00
  Cycling1 45:00 12.43(3:37) 20.0(2:15)
  Cross training1 15:00
  Total7 9:31:00 63.39 102.01 969

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Sunday Feb 7 #

Skiing (classic) 1:50:00 [2] 20.7 km (5:19 / km) +240m 5:01 / km

Classic skiing with Sami from Lempäälä to Pirkkala

Saturday Feb 6 #

Cross training warm up/down 15:00 [2]

Strength 45:00 [2]

1. Calf raises 3x15x30kg
2. Squats 3x12x30kg
3. Calf jumps 3x15
4. Side lifts 3x15x10kg
5. Deadlifts 3x10x40kg
6. Box jumps 3x10
7. Step up 3x10x20kg
8. Sitting calf raises 3x20x20kg
9. Back extension 3x15x10kg
10. Crunches 3x20
11. Single leg squats on a wobble

Skiing (classic) 1:12:00 [2] 14.11 km (5:06 / km) +220m 4:44 / km

Easy skiing on Hervanta tracks

Friday Feb 5 #

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

Easy spin on trainer (130W)

Thursday Feb 4 #

Running intervals (treadmill ) 55:00 [4] 11.0 km (5:00 / km)

4x6min/2min intervals at 4:10 pace. Finally running starts to feel like running again! :)

Wednesday Feb 3 #

Trail running 1:33:00 [2] 14.0 km (6:39 / km) +204m 6:12 / km

Snowy trail run around Suolijärvi in freeze (-14C). Cold but beautiful!

Tuesday Feb 2 #

Skiing tempo (skate) 59:00 [4] 14.2 km (4:09 / km) +230m 3:51 / km
ahr:154 max:176

2x15min tempo on skis incl. Suolijärvi round (15:50) and Lukonmäki-Nirva segment 12:25. Tracks were hard and fast but the weather was freezing (-14C).

Monday Feb 1 #

Running 47:00 [2] 8.0 km (5:53 / km) +75m 5:37 / km

Easy run in the snow and freeze

Strength (circuit) 30:00 [1]

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