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Training Log Archive: redrider

In the 7 days ending May 26:

activity # timemileskm+m
  Cycling4 9:53:00 178.21(3:20) 286.8(2:04) 2076
  Running3 3:10:00 22.12(8:35) 35.6(5:20) 209
  Swimming4 2:19:00 4.47(31:04) 7.2(19:18)
  Trail running1 1:30:00 8.82(10:12) 14.2(6:20) 196
  Strength1 30:00
  Total11 17:22:00 213.63 343.8 2481

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MoTuWeThFrSaSu

Sunday May 26 #

Cycling 2:50:00 [2] 80.0 km (2:08 / km) +534m 2:03 / km
ahr:130 max:152

Easy Sunday ride to Valkeaskoski and Lempäälä with Piia, Heidi, Senna, and Jari.

Saturday May 25 #

Cycling tempo 3:07:00 [3] 100.8 km (1:51 / km) +822m 1:47 / km
ahr:140 max:159

6x15min at 170-180w around Roine with J. Average power in splits 169, 167, 179, 176, 178, 173. AP 146, NP 159. Exercise load 222. TSS 193. Relative effort 70.

Running 1:16:00 [3] 15.0 km (5:04 / km) +108m 4:53 / km
ahr:163 max:175

Brick run after the bike. A lot harder than it should have been. I guess I was a bit overheated and dehydrated. Temperature about 28C. Exercise load 306. Relative effort 101.

Running warm up/down 14:00 [1] 2.1 km (6:40 / km)

Friday May 24 #

7 AM

Swimming 47:00 [4] 2.7 km (17:24 / km)
ahr:140 max:170

4x25m+25m hard/easy + 2x16x50m/10'' hard (48-50s) + 4x25m+25m hard/easy
6 PM

Running warm up/down 13:00 [2] 2.5 km (5:12 / km)

Strength 30:00 [2]
ahr:113 max:137

Strength training outdoors incl. warm up squats, upper body exercises, abs, and legs. Sets for legs:
1. backward lunges followed by knee lift up to a bench 2x5
2. box jumps, followed by jumps up 2x4
3. transverse lunge with a knee lift, arms following 2x5
4. jumps up from a bench 2x4
5. rabbit jumps 2x5

Running warm up/down 27:00 [2] 5.0 km (5:24 / km) +50m 5:09 / km
ahr:128 max:150

Thursday May 23 #

7 AM

Swimming (open water swimming) 20:00 [1] 1.0 km (20:00 / km)

5 PM

Cycling tempo (TT) 2:00:00 [3] 56.0 km (2:09 / km) +330m 2:05 / km
ahr:127 max:149

20' + 15' + 10' at Z3 with 5min recoveries. Split power 181, 181, 186. Total AP 136, NP 154. Feeling good.

Wednesday May 22 #

7 AM

Swimming 52:00 [2] 2.5 km (20:48 / km)
ahr:132 max:157

5x400m in Z2-Z3.
5 PM

Trail running 1:30:00 [2] 14.2 km (6:20 / km) +196m 5:56 / km
ahr:142 max:155

Easy trail run around Särkijärvi and Suolijärvi.

Tuesday May 21 #

11 AM

Running intervals 1:00:00 [4] 11.0 km (5:27 / km) +51m 5:20 / km

6x1000m/2min intervals (3:50-4:10). First 3 reps on the track, the final 3 on tarmac as school children took over the track.
5 PM

Cycling 1:56:00 [2] 50.0 km (2:19 / km) +390m 2:14 / km
ahr:118 max:134

Easy evening ride to Lempäälä and Pirkkala. AP 109, NP 117.

Monday May 20 #

Swimming (open water swimming) 20:00 [1] 1.0 km (20:00 / km)

Open water season opening in Suolijärvi :)

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