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Training Log Archive: All-in

In the 31 days ending Dec 31, 2009:

activity	#	time	miles		km		+m
running	17	16:12:00	101.46	(9:35)	163.28	(5:57)	751
skiing skate	6	13:23:00	111.97	(7:10)	180.2	(4:27)
running/walking	3	7:29:00	29.94	(15:00)	48.18	(9:19)	609
strength and conditioning	9	6:30:00
ballgames	4	3:00:00
skiing classic	1	1:27:00	10.56	(8:14)	17.0	(5:07)
cordination	1	31:00
Total	26	48:32:00	253.93		408.66		1360

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Wednesday Dec 30, 2009 #

running 51:00 [1] 8.5 km (6:00 / km)

Easy run before sauna.

Tuesday Dec 29, 2009 #

skiing classic 1:27:00 [1] 17.0 km (5:07 / km)
ahr:127 max:158

First time skiing classic. My skis didn't work at all so I had to walk every uphill.

running 46:00 [2] 8.0 km (5:45 / km)
ahr:135 max:175

Running just after skiing. Couple short intervals to the end.

C • Vakuuttavaa reeniä vedät 2

Monday Dec 28, 2009 #

skiing skate 2:11:00 [2] 28.0 km (4:41 / km)
ahr:136 max:156

Skiing at Järvenpää. Skiing felt wonderful.

Sunday Dec 27, 2009 #

strength and conditioning 40:00 [2]

I just came home and with couple hours time I decede to do little circuit training at home before I leave to Järvenpää to my father.

Saturday Dec 26, 2009 #

running warm up/down 31:00 [2] 5.0 km (6:12 / km)
ahr:136 max:145

Running before and after my strength training.

strength and conditioning 29:00 [4]
ahr:138 max:170

Powerwalk. Strength training for my legs. My legs were killed after workout.

Friday Dec 25, 2009 #

running 1:05:00 [2] 11.0 km (5:55 / km)
ahr:139 max:160

I run totally 1 hour 35 minutes. First I run 20 minutes easy, then 15 minutes pretty hard, again 20 minuutes easy, again 15 minutes pretty hard and to the end 25 minutes easy.

running 30:00 [4] 7.0 km (4:17 / km)
ahr:169 max:180

Thursday Dec 24, 2009 #

skiing skate 2:00:00 [2] 24.0 km (5:00 / km)

Skiing at Sportcenter and Tapanila.

running 15:00 [2] 2.5 km (6:00 / km)

I started to run from Sportcenter to home, but after 15 minutes my stomach started to hurt and I couldn't run anymore :(

Wednesday Dec 23, 2009 #

running 48:00 [1] 8.5 km (5:39 / km)

strength and conditioning 46:00 [3]

Like circuit training at home.

Tuesday Dec 22, 2009 #

ballgames 50:00 [1]

Badminton with Tauno. My legs didn't do what wanted they do.

Monday Dec 21, 2009 #

Note
(rest day)

Rest day after our (LS-37) training camp at Vuokatti. Last night I slept about 12 hours so recovery from over 20 hours training week started really well... :D

Sunday Dec 20, 2009 #

skiing skate 2:05:00 [2] 30.0 km (4:10 / km)

running 1:00:00 [1] 10.0 km (6:00 / km)

Saturday Dec 19, 2009 #

skiing skate 2:20:00 [3] 36.0 km (3:53 / km)

skiing skate 1:49:00 [2] 22.2 km (4:55 / km)

Friday Dec 18, 2009 #

running hills 24:15 [5] 4.5 km (5:23 / km) +414m 3:41 / km

running warm up/down 1:25:07 [2] 12.4 km (6:52 / km) +189m 6:23 / km

skiing skate 1:30:00 [2] 20.0 km (4:30 / km)

strength and conditioning 50:00 [2]

Strength at gym.

Thursday Dec 17, 2009 #

running/walking 2:59:00 [1] 16.18 km (11:04 / km) +609m 9:19 / km

running 1:10:00 [3] 12.11 km (5:47 / km) +148m 5:27 / km

strength and conditioning 35:00 [2]

Wednesday Dec 16, 2009 #

skiing skate 1:28:00 [3] 20.0 km (4:24 / km)

Skiing at Sportcenter.

Tuesday Dec 15, 2009 #

running/walking 2:30:00 [2] 18.0 km (8:20 / km)

Nordic walking at Tapanila and sportcenter.

Monday Dec 14, 2009 #

strength and conditioning 25:00 [2]

I try to do strength exercise at home but I felt so tired so quiet it at the beginning.

Sunday Dec 13, 2009 #

ballgames 40:00 [1]

My brother wanted to go to play badminton so we went to play and played about hour.

Saturday Dec 12, 2009 #

ballgames 40:00 [1]

Badminton with my father in Vierumaki. Really easy.

running warm up/down 31:00 [2] 5.0 km (6:12 / km)

Warm up and down before and after my interval training.

running intervals 35:00 [4] 3.0 km (11:40 / km)

Intervals 3x5x200m. Time with breaks...

Friday Dec 11, 2009 #

strength and conditioning 45:00 [2]

Strength training for middle and upper body at school gym. I thought that today could be rest day, but my friend ask me to go gym after school. I still did easy training.

Thursday Dec 10, 2009 #

running 45:00 [3] 8.0 km (5:38 / km)

Running with my mother. First we run 15 minutes easy and 7,5 minutes almost my mother's competition speed. After that I run 12,5 minutes almost as a competition alone. To the end I run 10 minutes easy again.

Wednesday Dec 9, 2009 #

strength and conditioning 50:00 [2]

Strength training at school gym after school. I did 8 different moves to upper and middle body.

strength and conditioning (Powerwalk) 30:00 [4]

Strength training for my legs.

running warm up/down 32:00 [3] 5.5 km (5:49 / km)

Running before and after Powerwalk.

Tuesday Dec 8, 2009 #

Note
(rest day)

My mother told me that I have to keep easy week before going to Vuokatti to our (LS-37) training week. She sayd that I have to have at least three rest days and hours must be under 7. I understand the point why my mother told me to do that but still it feels almost awful when you wanna train but you had promise to do easier week.

C • Usko vain äitiäsi 3

Monday Dec 7, 2009 #

Note
(rest day)

Sunday Dec 6, 2009 #

running/walking 2:00:00 [2] 14.0 km (8:34 / km)

Nordic walking with Tauno and my mother.

running 15:00 [3] 3.0 km (5:00 / km)

Running between nordic walking.

Saturday Dec 5, 2009 #

running 1:52:00 [2] 17.0 km (6:35 / km)

Running with Paxi and my cousin Joni at Tapanila-Sportcenter. To the end we run little bit under 10 minutes little bit harder. Pretty slow running, thank god because my legs are little bit tired.

strength and conditioning 40:00 [2]

Strength training at Jalkaranta in LS-37 circuit session.

Friday Dec 4, 2009 #

running 55:00 [3] 10.0 km (5:30 / km)

I run to Jalkaranta to LS-37 floorball session. First I run 20 minutes easy then 20 minutes almost as in race and then 15 easy again.

ballgames tempo 50:00 [4]

Floorball at Jalkaranta. LS-37 floorball session.

Thursday Dec 3, 2009 #

running 44:00 [3] 7.5 km (5:52 / km)

Running at Liipola for.

cordination 15:00 [4]

Running technique after 15 minutes running.

cordination 16:00 [4]

Leaping after running 15+15 and running technique 15 minutes. After leaping I run again 15 minutes.

Wednesday Dec 2, 2009 #

running warm up/down 45:00 [2] 7.0 km (6:26 / km)

Running before (15 minutes) and after race (30 minutes).

running race 32:38 [5] 7.77 km (4:12 / km)

I'm not sure about the time but what I now is that running was AWFUL. When my running is in shape I don't have to do much when I am running, I just run. But today ouh my god. I had to work for every step and my legs were so heavy. Usually after race and during race I feel bad but today, I could even talk with somebody during my running. Maybe some camparison here: at Cooper's test my AVAGER Heart rate was 189, but today my MAX was 186.

So now I know what to do that my running will be better... I need lot of more STRENGTH training :D

Testijuoksu 3 kierrosta 7.7 km - Splits

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