Sunday Jan 27 |
 | Note | |
| |
| The knee took skiing very well, but running will be limited for at least 1 week. Need therapy and rest. |
| skiing (skating) 1:47:34  25 km (4:18 / km) +400m 3:59 / km | |
| ahr:143 max:162 slept:6.0 shoes: Alpina Boot - Fisher RCS skati |
| Day 2 @ Lapland Lake - warm-up with Kseniya and than went on Sisu+Karhu Polku+Napa Piiri loop - 10.5 km with 250m climb in 44min - than easy trails including Woods Lake loop. |
| skiing warm up/down (skating) 18:00 [1] 2 km (9:00 / km) +25m 8:28 / km | |
| ahr:100 max:140 shoes: Alpina Boot - Fisher RCS skati |
| Finished the day skiing with Benie, Liisa and kids on Tunturi loop |
Saturday Jan 26 |
| skiing long (classic) 1:34:00 [3] 19 km (4:57 / km) +380m 4:30 / km | |
| ahr:150 max:165 slept:7.0 weight:150lbs shoes: Alpina Cl Boot + Atomic RC9 wa |
| Skiing all trails @ Lapland Lake - perfect skiing weather and great trails. |
| skiing (classic) 38:00 [1] 5 km (7:36 / km) +110m 6:51 / km | |
| ahr:117 max:150 shoes: Alpina Cl Boot + Atomic RC9 wa |
| Went on a hike with Benie and Aleck - Kippis-Era Polku-Tunturi loop |
Thursday Jan 24 |
| trail run (+ grass) 48:05  9.8 km (4:54 / km) +80m 4:43 / km | |
| slept:8.5 weight:150lbs shoes: Asics Gel-Kayano-XII-2006 |
| easy run to Victory Field and back plus 4 km on grass in 18:30, same effect as two days ago - first 30 min no problem, some minor discomfort in right knee after that. |
| strength workout (circuit-7 stationsx1) 15:00 [1] | |
| ahr:104 max:137 |
| + stretching |
Wednesday Jan 23 |
| strength workout (7x2 circuit) 32:00 [1] | |
| ahr:101 max:143 slept:8.5 |
| Upper body, abs, back and legs + stretching |
Tuesday Jan 22 |
| trail run (and road) 44:39 [2] 8.5 km (5:15 / km) +80m 5:01 / km | |
| slept:7.5 weight:148.5lbs shoes: Asics Gel-Kahana trail |
| went on an easy run to check out the threshold of my right knee - felt fine for first 30 min, then felt little discomfort for last 15 min. as of today 40 min of easy running is just about what I was able to do without re-aggravating the injury. No aftereffects or pain for now. |
| |
| C • LL this weekend 4 |
| strength workout (+ stretching) 20:00 [1] | |
| |
| Same circuit as yesterday - 1 time + stretching |
Monday Jan 21 |
| strength workout (+ stretching) 30:00 [1] | |
| slept:7.0 |
| circuit training - 6 stations x 2 times - legs, back, abs, arms
Knee is all right, need to reduce the running load for now. |
| |
| C • reduced load. 2 |