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Training Log Archive: redrider

In the 7 days ending Jun 9:

activity # timemileskm+m
  Cycling5 10:15:00 188.03(3:16) 302.6(2:02) 2053
  Running3 2:16:50 14.43(9:29) 23.23(5:53) 40
  Swimming2 1:10:00 2.2(31:49) 3.54(19:46)
  Strength1 15:00
  Total10 13:56:50 204.66 329.37 2093

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MoTuWeThFrSaSu

Sunday Jun 9 #

Cycling 6:51:00 [3] 215.0 km (1:55 / km) +1500m 1:51 / km
ahr:132 max:161

Pitkä Pirkka 217k. Good first 100k, then it started to rain and last 3h was miserable and poor survival fight against hypotermia. Happy that I survived. AP 124, NP 152.

Saturday Jun 8 #

9 AM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Running tempo 21:50 [5] 5.03 km (4:20 / km) +10m 4:18 / km

Park run. Feeling lousy.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Friday Jun 7 #

7 AM

Swimming 40:00 [4] 2.0 km (20:00 / km)
ahr:138 max:173

5x100m + 6x50m + 8x25m intervals.
5 PM

Running 40:00 [2] 5.7 km (7:01 / km) +30m 6:50 / km
ahr:130 max:148

Easy run with drills and jumps and 4x20” accelerations

Strength 15:00 [2]

Home circuit

Thursday Jun 6 #

7 AM

Swimming (open-water swimming) 30:00 [3] 1.54 km (19:29 / km)

Open water swimming incl. 3x100m and 1x300m faster.
4 PM

Cycling intervals (TT) 1:20:00 [5] 38.0 km (2:06 / km) +223m 2:03 / km
ahr:131 max:158

8x3min/2min intervals (215-240w)

Wednesday Jun 5 #

7 AM

Cycling 24:00 [1] 7.6 km (3:09 / km) +80m 3:00 / km
ahr:106 max:144

Bike from the garage
2 PM

Cycling 20:00 [1] 7.7 km (2:36 / km)
ahr:109 max:143

Bike to the garage
6 PM

Cycling 1:20:00 [2] 34.3 km (2:20 / km) +250m 2:15 / km
ahr:116 max:148

Easy evening ride. AP 113, NP 143.

Tuesday Jun 4 #

Running intervals 43:00 [5] 7.0 km (6:09 / km)
ahr:136 max:171

5x800m/2min intervals (3:15-3:18).

Monday Jun 3 #

Note
(rest day)

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