Sunday Jan 27 |
 | Other Endurance long (LL Skating) 2:19:00 [2]+690m | |
| ahr:139 max:165 slept:9.5 |
| XC Skiing for the first time here in Jyväskylä on natural snow. Had quite tiered legs from yesterdays training when starting the trainig, but with the time I became better. Wanted to ski for about 100min, but short before going home I met Timo Joensu and did instead a loop with him!Afterwards a short sauna! Cool!And beside this, it was the first trainig since her with at least some minutes of sunshine. |
| Running trails/roads (DL) 48:00 [3]9 km (5:20 / km) +110m 5:02 / km | |
| ahr:152 max:163 shoes: Puma Phasis |
| Evening Run, became a bit shorter than planned. But still a good training day! |
Saturday Jan 26 |
| Running trails/roads warm up/down (DL) 40:00 [2]7 km (5:43 / km) | |
| ahr:145 max:150 slept:8.0 shoes: Puma Prevail |
| Runnig to an back from the gym for strength training! |
| Strength Workout (strength legs) 40:00 [3] | |
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| as usual! |
| Town/Park Orienteering (Running with map!) 55:00 [2]* 10 km (5:30 / km) +105m 5:14 / km | |
| ahr:145 max:160 slept:2.0 shoes: Puma Phasis |
| Evening run to descover jyväskylä! Ran trough the town, but it felt more than running through all the parks and not at all like running boring town running! In some way it was really great training! Had a map with me during running and tried to read every step in front. Think that went quite well! |
Friday Jan 25 |
| Running trails/roads intervals (Intervall treadmill) 26:00 [5]6.5 km (4:00 / km) | |
| ahr:159 max:194 slept:7.5 shoes: Puma Prevail |
| Intervall before morning course at University! Quite taff training, but it went well. Afterwards I was quite tired the whole day!
4x5min/2min Rest at 18-18.5km/h! |
| Running trails/roads 20:00 [2]4 km (5:00 / km) | |
| ahr:135 max:145 shoes: Puma Prevail |
| WarmUp and CoolDown on treadmill! |
| Games/Fitness (Floorball) 1:30:00 [3] | |
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| Floorball with the Swiss guys before they are leaving Jyvä already again and with some other students from sport department! At least with the canadien guy which had this fighting spirit that only a Canadien ishockey player can have on the pitch. |
Thursday Jan 24 |
| Stability (Pilates Stability trunk) 45:00 [1] | |
| slept:8.0 |
| Pilates with guys! led by jani! I don't know yet it really works with the breathing because the lession is held in finish, but anyway the exercises are sometimes quite taff! |
| Running 25%offtrails75%trails warm up/down 28:00 [2]5 km (5:36 / km) +20m 5:29 / km | |
| shoes: Puma Phasis |
| Wanted to do a longer WarmUp, but it was not possible to go out at this time! the snowstorm was just incredible! |
Wednesday Jan 23 |
| Orienteering race (Training Race Nigth-O) 35:00 [4]*** 6.6 km (5:18 / km) +175m 4:41 / km | |
| spiked:15/17c slept:4.5 shoes: Puma Trailfox Gore |
| Tranings Race with Vaajakosken Terä Boys, like Bern by Night! It went quite well, finished 4. about 1min behind the winner! Had two bad route choices which opened a gap up to Juha which in the end won the race!
but it was funny training! |
| Running trails/roads warm up/down 25:00 [2]4.5 km (5:33 / km) | |
| shoes: Puma Trailfox Gore |
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Tuesday Jan 22 |
| Running 25%offtrails75%trails tempo (sDL) 35:00 [4]8 km (4:22 / km) +105m 4:06 / km | |
| ahr:176 max:185 slept:8.0 shoes: Puma Prevail |
| sDL 2x10min, 1x7min on ski tracks of laajavuori! my stomach made some troubles, so I had to stoop after 7min of the third part. Otherwise it was quite hard to push my up to treshold and the feeling was not really fast, because I ran almost whole time on snow covered tracks! |
| Running 25%offtrails75%trails warm up/down 30:00 [2]6 km (5:00 / km) +70m 4:43 / km | |
| ahr:138 max:145 shoes: Puma Prevail |
| WarmUP and Cool Down for the faster part of the training! |
Monday Jan 21 |
| Other Endurance (Deep water running) 58:00 [2] | |
| slept:8.0 |
| Auquajogging with Jani before the new course at University started today. So this week is a bit more to do than last week, but the course seems to become really intresting. It deals with organisation and role of sport in the EU and other countries. So maybe there are some examples, which are intresting or even better that was we are keen with in Switzerland! Intresting that the the maybe 25 students ar coming from at least 3 continents! |
| Strength Workout (stregth legs) 30:00 [3] | |
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| Usual workout with some heavier weights this time! |
| Stability (trunk) 15:00 [3] | |
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| normal exercises! |
| Other Endurance warm up/down (warmUPandCoolDown) 20:00 [2] | |
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| before strength training running on treadmill, after training on spinning bike! |