Sunday Jan 13 |
 | Running 25%offtrails75%trails long (Longjogg) 2:10:00 [1]25 km (5:12 / km) +385m 4:50 / km | |
| ahr:131 max:153 slept:7.5 shoes: Puma Trailfox Gore |
| Distance run on small pathes around jyväskylä. easy running wtih some guys of vaajakosken terä. roads were quite slippery not that good to run on without any stubs.
by the end we crossed even a small protected area with some hundred canards. funny! |
Saturday Jan 12 |
| Running50%offl%50trailsroads (Footing) 46:00 [1]7 km (6:34 / km) +155m 5:55 / km | |
| ahr:135 max:154 slept:7.0 shoes: Puma Phasis |
| Morning Jog from Kortepohja! Snow smelt almost away during the night! |
Friday Jan 11 |
| Strength Workout (strength legs) 25:00 [3] | |
| slept:7.5 |
| strength training! doing this week little bit more than usual. |
| Stability (stability trunk) 15:00 [3] | |
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| as usual! |
| Running trails/roads warm up/down (treadmill) 25:00 [2]5 km (5:00 / km) +0m 5:00 / km | |
| shoes: Puma Prevail |
| WarmUp and CoolDown for Strength training on treadmill! |
| Running trails/roads (lDL) 1:05:00 [2]13 km (5:00 / km) +55m 4:54 / km | |
| ahr:150 shoes: Puma Phasis |
| Easy evening jog! ran around the tuomiojärvi lake. pathes were really slippery. |
Thursday Jan 10 |
| Running trails/roads tempo (drop out run) 45:00 [4]10.5 km (4:17 / km) +50m 4:11 / km | |
| ahr:193 max:179 slept:7.5 shoes: Puma Trailfox Gore |
| Running training with the guys of vaajakosken terä. we did a sort of tempo run. it's called "drop out runs". we ran a round of about 1.5km. every lap was sligthly faster than the one before. so we started by 7min and ended up by 5.45. the last one I had to let jonne and juha draw away. pushed already the secone last one little too much, because I thougt it would be the last one. in this case the 7th went quite hart an little bit slower than the one before. great training with jonne, juha, timo and two other guys. can become really great experience here in jyväskylä! |
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| C • Hej, it seems like it didn'... 1 |
| Running trails/roads warm up/down 46:00 [1]6 km (7:40 / km) +25m 7:31 / km | |
| ahr:140 max:147 shoes: Puma Trailfox Gore |
| warmup and cool down for the tempo run from and back to kortepohja |
Wednesday Jan 9 |
| Other Endurance (XC skiiing Skate) 1:40:00 [2]+550m | |
| ahr:150 max:173 slept:7.0 |
| XC Skiing on tracks of laajavuori skicenter. We got some snow the last day and I've seen that some people where skiing on the track near to my flat. so i went out with my skis to do a great training in wounderful nature. but it was more like destroying my skis. so I ended up on the only really usable skitrack just now on artifical snow. Who would think something like that. Skiing in finland on artifical snow. But anyhow I went around some loops and it was really nice to make the experience with all the finish people doing their great sport. |
Tuesday Jan 8 |
| Running trails/roads warm up/down (tredmill) 20:00 [2]4.5 km (4:27 / km) | |
| slept:8.0 shoes: Puma Prevail |
| WarmUP and CoolDown on the treadmill for the strength training in the other gym. |
| Stability (Trunk) 12:00 [3] | |
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| Strength Workout (strength legs) 25:00 [3] | |
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| Same exercises as yesterday! |
| Running trails/roads (Mittlerer DL) 20:00 [4]5 km (4:00 / km) | |
| ahr:166 max:175 shoes: Puma Prevail |
| Thougth to take part at the athletics training in the hipposhalli. but there were only sprinter and the indoor track was down and ladies were playing soccer. so I went out an did a middle fast training of 20min. before and after tempo session, distance run as warm up and cool down. |
| Running 25%offtrails75%trails 37:00 [2]6 km (6:10 / km) +100m 5:42 / km | |
| shoes: Puma Prevail |
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Monday Jan 7 |
| Running trails/roads warm up/down (WarmUPCoolDown) 30:00 [3]6 km (5:00 / km) +30m 4:53 / km | |
| shoes: Puma Prevail |
| Ran with Martin, an estonian track runner to the hippos halli to do some strength and jump training. Warm UP and Cool Down. I'm still look to find good possibilities to train. And Hipposhalli is definitivly a good one. A 200m indoor track to use if it's free. |
| Strength Workout (Strength legs) 25:00 [2] | |
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| Normal exercises! |
| Jumps (hurdles, sidesteps) 20:00 [3] | |
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