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Training Log Archive: redrider

In the 7 days ending May 19:

activity # timemileskm+m
  Cycling5 7:24:35 128.62(3:27) 207.0(2:09) 1725
  Running2 2:09:51 14.19(9:09) 22.83(5:41) 55
  Trail running2 2:00:00 11.99(10:00) 19.3(6:13) 238
  Swimming1 47:00 1.49(31:31) 2.4(19:35)
  Strength1 45:00
  Total9 13:06:26 156.29 251.53 2018

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Sunday May 19 #

Cycling 3:45:00 [2] 100.0 km (2:15 / km) +885m 2:09 / km
ahr:122 max:148

Easy long ride to Kehäkukka with Piia, Timo, Timo, Aki, and Tapani. Accidentally ran into Kaupin Kanuunat guys in Mustalahti and decided to join them. Nice ride in beautiful weather :) AP 109, NP 140.

Saturday May 18 #

Cycling warm up/down 22:00 [2] 10.5 km (2:06 / km) +112m 1:59 / km

Warm up on the race route. AP 143, NP 161.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Running 22:00 [4] 5.1 km (4:19 / km) +35m 4:10 / km

Finnish Champs Duathlon - Run 1. Tried to take it as easy as possible but it was pretty tough nevertheless due to the warm weather, pollen, and the fact that I was still not 100% recovered from the illness. Emily and Sini took off right from the start but I was first in my own age class. Quite pleased considering everything.

Cycling (TT) 35:00 [5] 20.2 km (1:44 / km) +258m 1:38 / km
ahr:169 max:178

Finnish Duathlon Champs - Bike. Best bike performance on that course. Pretty happy with it. Could hold constant pace and watts throughout the course. Passed one girl on the bike and no one passed me. First in in my age class. AP 202, NP 209.

Running 11:51 [5] 2.63 km (4:30 / km) +20m 4:20 / km

Finnish Duathlon Champs - Run 2. It was tough but could maintain the pace seemingly well and no one caught me. Actually I had made quite a gap to the closest rivals on the bike. Very happy with my first Finnish Championship gold :) Results: https://my.raceresult.com/272441/?lang=fi#1_3A2764

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)

Friday May 17 #

Trail running 27:00 [1] 4.3 km (6:17 / km) +41m 6:00 / km
ahr:135 max:146

Easy evening jog incl. drills and 5x15s strides.

Thursday May 16 #

11 AM

Cycling warm up/down 13:00 [1] 4.0 km (3:15 / km) +43m 3:05 / km
ahr:113 max:142

Strength 45:00 [2]

1. Single leg dead lift with a knee lift and heel raise 2x6x5kg
2. Backward lunges with a knee lift to a box 2x5x10kg
3. Box jump, followed by jump up 2x4
4. Transverse lunge and bringing knee up to a box with arm lift 2x4x10kg
5. Box jumps 2x4
6. One leg jumps up 2x3 per leg
7. Lat pull down 3x8x30kg
8. Arm activations 3x2x10 (2kg)
9. Side lifts 2x10x10kg
10. Back extension 2x10x10kg
11. Calf press 2x10x26kg
12. Abs

Cycling 12:00 [1] 4.0 km (3:00 / km)

6 PM

Cycling (TT) 1:08:00 [3] 32.7 km (2:05 / km) +184m 2:01 / km
ahr:127 max:156

15’+10’+6’ at Z3 (150-170w). Avg split power 167, 174, 189. Feeling pretty good. AP 143, NP 157.

Wednesday May 15 #

7 AM

Swimming 47:00 [3] 2.4 km (19:35 / km)
ahr:144 max:164

10x200m (1:38-1:41) with about 30s recoveries. Pretty laborious. Felt easy easy in the beginning but got really tired after only 4-5 reps.
6 PM

Running intervals 1:14:00 [5] 11.5 km (6:26 / km)
ahr:147 max:181

10x400m/1min (1:30-1:36) intervals. Tougher than it should have been. Not yet fully recovered. Exercise load 325.

Tuesday May 14 #

Trail running 1:33:00 [2] 15.0 km (6:12 / km) +197m 5:49 / km
ahr:145 max:162

Easy trail run in shorts and t-shirt, yay! :)

Monday May 13 #

Cycling warm up/down 20:00 [2] 9.0 km (2:13 / km) +65m 2:09 / km

Cycling tempo 31:35 [4] 18.5 km (1:42 / km) +118m 1:39 / km
ahr:168 max:179

Säijä tempo ride 19k. Feeling absolutely horrible after first 10min and wasn't sure if I could finish it. Taking it easy wasn't an option really. Not yet fully recovered from the flu. AP 220, NP 223.

Cycling warm up/down 18:00 [1] 8.1 km (2:13 / km) +60m 2:09 / km

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