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Training Log Archive: redrider

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Trail running12 22:36:00 117.08(11:35) 188.43(7:12) 6615
  Running12 10:17:25 72.86(8:28) 117.25(5:16) 570
  Orienteering2 1:34:00 7.83(12:00) 12.6(7:28) 286
  Cross training2 55:00
  Strength3 40:00
  Swimming2 20:00 0.31 0.5
  Total27 36:22:25 198.08 318.78 7471

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Sunday Jun 30, 2019 #

Trail running long 3:10:00 [2] 22.4 km (8:29 / km) +1124m 6:47 / km

Hike Knockboy - Caoinkeen - Knocknamanagh. Started 3k down from Priest's Leap and got a nice warm up before off to boggy mountain site. No paths, just foggy and boggy mountains. A bit rainy and foggy weather but not too bad. It could have been better but it could have been worse too. Nice views down to shore and surrounding peninsulas, although visibility not comparable to what it was last time when in Beara. Great hike anyway, only coming down from Knocknamanagh a bit challenging due to high grass. Otherwise fairly nice all the way. A few places a bit wet but in general quite alright.

Saturday Jun 29, 2019 #

Trail running 32:00 [2] 5.0 km (6:24 / km) +100m 5:49 / km

"Easy" recovery run in Tracton Wood. A bit too steep terrain for an easy run :)

Friday Jun 28, 2019 #

Running warm up/down 22:00 [2] 4.0 km (5:30 / km)

Running 39:59 [5] 10.0 km (4:00 / km) +20m 3:58 / km

Courtmacsherry 10k. Fun up to 7k, then again difficulties with stomach at the end. Great race nonetheless and great to have strong group of girls around! Finished 4th, just between Niamh and Katie. Official time 39:59. Talk about timing! :) Results: https://www.corkathletics.org/latest-results/2019/...

Running warm up/down 14:00 [2] 2.5 km (5:36 / km)

Thursday Jun 27, 2019 #

Running intervals 1:10:00 [4] 12.0 km (5:50 / km)

10min warm up and 10min drills, then 10x400m intervals in 1:30 with 200m jog recoveries, and warm down including relaxed 5x100m in 20s.

Strength (circuit) 10:00 [2]

Tuesday Jun 25, 2019 #

7 AM

Running (BB) 50:00 [2] 9.2 km (5:26 / km) +50m 5:17 / km

Easy morning run. SE meeting at work and dinner in the evening.

Monday Jun 24, 2019 #

Note
(rest day)

Massage

Sunday Jun 23, 2019 #

Trail running 4:34:00 [3] 32.53 km (8:25 / km) +1644m 6:43 / km

Galty Crossing. “One of the most epic and rewarding challenges but also one of the toughest and most testing”. It was epic but also pretty crazy in these weather conditions. Wind, rain, and thick fog all the way. Lost sight to guys I was running with in the first descent at 4k and more or less on my own from there onwards. No trails and impossible to navigate in the fog. Got lost a few times. Nothing major but some extra miles and some extra climbing. 1st lady and 6th overall! Results: https://www.imra.ie/events/results/id/1781/categor...

Saturday Jun 22, 2019 #

Running 28:00 [2] 5.0 km (5:36 / km)

Easy run before meeting up with Aske for brunch :)

Friday Jun 21, 2019 #

7 AM

Running (BB) 50:00 [2] 9.3 km (5:23 / km) +76m 5:10 / km

Easy morning run. Legs pretty tired from yesterday. BBQ and midsummer celebrations at Edyta's in the evening :D

Thursday Jun 20, 2019 #

7 AM

Running (BB) 50:00 [2] 9.6 km (5:12 / km) +80m 5:00 / km

Morning run with 10x30” strides and 10min circuit

Strength 10:00 [2]

7 PM

Running warm up/down 22:00 [2] 4.0 km (5:30 / km)

Running 20:03 [5] 5.02 km (4:00 / km) +41m 3:50 / km

Daniel Kingston 5k run in Macroom. Legs were surprisingly good but problems with stomach. 4th. Results: https://www.sportsplits.com/races/15596/events/1/

Running warm up/down 25:00 [2] 4.3 km (5:49 / km) +35m 5:35 / km

Wednesday Jun 19, 2019 #

Running (BB) 50:00 [2] 9.23 km (5:25 / km) +85m 5:11 / km

Morning run

Tuesday Jun 18, 2019 #

Note
(rest day)

Monday Jun 17, 2019 #

Trail running long 2:30:00 [2] 19.0 km (7:54 / km) +880m 6:25 / km

Lugnaquilla (977m) hike in Wicklow mountains on the way back from Dublin. Ran up from the west (Glen of Imaal) and continued the ridge to Cloghernagh before turning back. Great weather and great hike. Legs were surprisingly good. Love these mountains! :)

Sunday Jun 16, 2019 #

Trail running 49:00 [2] 7.4 km (6:37 / km) +104m 6:11 / km

Easy recovery run with Annika :)

Saturday Jun 15, 2019 #

Trail running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Orienteering 57:00 [5] 8.4 km (6:47 / km) +186m 6:07 / km

Kangasala-Jukola. 20 years since our victory in Hiisi-Jukola so we ran with the same team, only in different order. Annika ran the first leg, Liisa second, Satu third and I finished. We all did pretty smooth runs and avoided mistakes, so we were quite happy with ourselves. We finished 72nd, 32min behind the winners. Not too bad. My own run was technically good but my legs weren't yet fully recovered and I took it fairly gently. Just 11min behind Tove. Less than I expected :)
Results: https://online.jukola.com/tulokset/fi/j2019_ve/

Trail running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Friday Jun 14, 2019 #

Orienteering 37:00 [2] 4.2 km (8:49 / km) +100m 7:52 / km

Venla-training in Rutakorpi. Tough terrain but luckily big tracks by now. Both calf and knee sore in my right leg. Not sure if I can race tomorrow...

Thursday Jun 13, 2019 #

Running intervals (treadmill) 40:00 [4] 7.8 km (5:08 / km)

5-4-3-2-1’ intervals at increasing pace (4:30-3:50) with 1min recoveries. Right calf still pretty tight. Difficult to run fast.

Swimming 10:00 [2] 0.5 km (20:00 / km)

Wednesday Jun 12, 2019 #

Trail running 44:00 [2] 8.0 km (5:30 / km)

Easy run on grass at the farm. Legs slightly better but not yet recovered.

Tuesday Jun 11, 2019 #

7 AM

Cross training 25:00 [1]

Swimming 10:00 [1]

5 PM

Running 44:00 [2] 7.8 km (5:38 / km) +97m 5:19 / km

Easy peasy recovery run. Quads better but right calf still very tight and sore.

Monday Jun 10, 2019 #

Note
(rest day)

Legs even worse than yesterday. Massage was quite painful.

Sunday Jun 9, 2019 #

Note

Travel back from Portugal. Pretty exhausting day. Legs quite sore.

Saturday Jun 8, 2019 #

Trail running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Bus from Coimbra to Miranda do Corvo was late and we barely had time for warm-up. Ran from bus to the event center and then just a bit of jogging there. Feeling good and calm before the race despite all hassle.

Trail running 5:24:00 [4] 44.0 km (7:22 / km) +2150m 5:55 / km

Trail World Championships, Miranda do Corvo. Pretty solid race for me. Good pacing from the start and able to run strong almost all the way up. Just before the second drink station at 29k my quads started to cramp and I had to make a longer stop at the station to fill the bottles and shake off my legs. Took also third salt tablet earlier than planned and continued with salty gels every 20min or so for the rest of the race. Thankful that salts worked and I could continue running after the steepest downhill parts. Several girls passed me in the descent but luckily I could catch a few of them later on. I was 96th among over 200 runners and the best Finn. Pretty happy with the finishing time and the fact that I could run all the way despite the cramps. Solid performance considering my preparations and training. Results: https://www.prozis.com/ch/fr/evenement/uta-trilhos...

Friday Jun 7, 2019 #

Trail running 30:00 [2] 5.0 km (6:00 / km)

Easy jog with drills and 4x30'' strides. Feeling good.

Thursday Jun 6, 2019 #

Running 27:00 [2] 5.0 km (5:24 / km) +24m 5:16 / km

Flight to Lisbon and bus to Coimbra for Trail World Championships. Easy afternoon run with Eija in the rain incl. 3x1min effort with 2min walk recoveries.

Wednesday Jun 5, 2019 #

Trail running intervals 44:00 [4] 8.8 km (5:00 / km) +60m 4:50 / km

4x4min/2min intervals in River Valley park in Sword. Legs not the best after the travel but foot is thank god getting better.

Tuesday Jun 4, 2019 #

Trail running 42:00 [2] 8.1 km (5:11 / km) +42m 5:03 / km

Easy run in Tramore Valley park incl. 30''+1'+2'+1'+30'' intervals on grass with 30s recoveries. Foot still a bit sore and swollen so I kept it short. Legs feel good otherwise.

Monday Jun 3, 2019 #

Cross training 30:00 [1]

Strength 20:00 [2]

Core and upper body

Sunday Jun 2, 2019 #

Trail running 2:15:00 [2] 20.7 km (6:31 / km) +511m 5:48 / km

Long trail run in Sheep's Head, West Cork. Amazing place!

Saturday Jun 1, 2019 #

9 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Running tempo 20:23 [4] 5.0 km (4:05 / km) +30m 3:57 / km

Ballincollig parkrun. Decent time with tired legs and without proper warm up.

Running warm up/down 35:00 [2] 6.0 km (5:50 / km) +32m 5:41 / km

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