Sunday Dec 9 |
 | Running 30:00 [1] | |
| |
| Before (10') and after (20') the nordic walking. |
| Nordic walking long 2:00:00 [1] | |
| ahr:124 |
| The blister didn't bother me much. |
Saturday Dec 8 |
| Jogging 1:10:00 [1] | |
| ahr:122 |
| Trying to teach our women how to run slowly! :p |
| Running technique exercises 30:00 [2] | |
| |
| Also some spurts before the actual exercises. |
| Gym (midsection+legs) 40:00 [2] | |
| |
| 2x20 repetitions. |
| Running warm up/down 5:00 [2] | |
| |
| Running back to the cottage from the gym. |
| Running warm up/down 20:00 [2] | |
| |
| Running to and back from the tennis hall. |
| Games (Tennis) 1:00:00 [1] | |
| |
| Tiina already said it all! ;) I was happy with my serving, my backhand worked as well as always and even my forehand was kind of ok! |
Friday Dec 7 |
| Running warm up/down 40:00 [2] | |
| |
| Warm up before the interval training (15'), some jogging inbetween the intervals and a warm down after the intervals (10'). |
| Running intervals (5x1000m on track) 20:00 [4] | |
| |
| 4'14 (Avg 164) - 4'07 (A 173) - 4'04 (A 175) - 4'02 (A 177) - 3'53 (A 180). A 7-minute cycle = a 3-minute jogging recovery between the intervals. To be honest, I didn't know what to expect. I hadn't run on track for "a while". I simply haven't been running for such a long time. And by running I mean RUNNING, not some pathetic jogging. So I was surprised how well it went. The last interval didn't really feel easy anymore but I didn't push hard either - I was just trying to keep up the pace. Tiina was an exellent pacemaker (Thanks!!! :) )! I did this same training at Vierumäki exactly a year ago and this year my heart rates were lower than last year. So I'm very optimistic. :) |
Thursday Dec 6 |
| Nordic walking long 1:10:00 [1] | |
| ahr:122 (injured) |
| Nordic walking is as close to cross-country skiing as I can get right now. It was supposed to be 2 hours. The weather was horrible - raining and windy - and almost all the roads were icy and slippery (so I took the only possible route Paloheinä-Pirkkola) but that wasn't the problem. The prolem was that I was wearing my old Nike Air Storm Pegasus running shoes(because they are supposed to be water-resistant) with my new orthotics. Auts! I took a photo of the blister but I don't know how do add it here... Anyway, I felt already in the beginning that everything wasn't ok, but after one hour it got a lot worse. I struggled for another 5 minutes but then the pain got too bad and I wasn't able to walk anymore. So I had to run back home (yes, I was able to run but not walk...). I have some compeeds at home so I think I'll survive. There's a training camp at Vierumäki this weekend... |
| Running 20:00 [1] | |
| ahr:129 |
| |
| Therapeutic exercise (Keppijumppa) 15:00 [1] | |
| |
| A little warm up before the Flexi-Bar exercises. There's no good translation for "keppijumppa". "Keppi" is a stick or a pole and "jumppa" means a work-out or some exercises. I know that it sounds kind of bad... |
| Flexi-Bar 45:00 [2] | |
| |
| Watching "Linnan juhlat" (Finnish independence day celebrations for the important and successful people - Minna Kauppi and Heli Jukkola were also there!!!) on tv. |
Wednesday Dec 5 |
| Games (Tennis) 1:00:00 [1] | |
| |
| Tennis with Tiina. My backhand was quite good but my forehand truly sucked. My serving was worse than last time but I think we played better than last time anyway. :)
My calves and plantar fasciitis were killing me in the evening. Too much work today (6 hours and lots of massaging)! :p |
Tuesday Dec 4 |
| Running warm up/down 35:00 [2] | |
| |
| 20+15 min. |
| Running hills 1:35:00 [4] | |
| ahr:163 max:192 |
| 17 x the longest/second longest slope. I was supposed to run only 15 times, but Tiina missed the first two intervals so I had to do two extra intervals with her. Anything for the team! ;) My poor legs... It was extra tough because of the weather. It was slippery because of the very wet snow and it got a little icy in the end too. My average and max heart rate were about the same as last week. I might not be in such a rubbish shape after all... 17 times up the hill quite easily - not bad! :)
|
| Note | |
| |
| The succes story of the Helsinki city public transport continues... Today the middle doors of the bus 66 broke in the fourth stop. The driver was trying to close them for a while but then we had to get off the bus. It was hilarious. The funniest thing was that when I was already stepping into bus 63 the driver got some intructions on the phone how to manually close the door by turning a switch close to the door and I could have told him how to do that! I've seen the drivers do that before... Inspite of all this, I was on time at uni - even early. |
Monday Dec 3 |
| Swimming 45:00 [2] | |
| |
| 30min breast stroke + 15 min crawl. |
| Aqua jogging 15:00 [1] | |
| |
| |