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Training Log Archive: redrider

In the 30 days ending Jun 30, 2020:

activity # timemileskm+m
  Trail running22 21:10:50 125.45(10:08) 201.9(6:18) 2495
  Cycling5 8:39:00 132.54(3:55) 213.3(2:26) 1267
  Orienteering3 3:31:00 15.13(13:57) 24.35(8:40) 575
  Running2 1:49:00 12.43(8:46) 20.0(5:27)
  Aqua jogging1 1:00:00
  Swimming2 1:00:00 0.25 0.4
  Canoeing1 40:00 2.49(16:06) 4.0(10:00)
  Strength3 40:00
  Total32 38:29:50 288.29 463.95 4337

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Tuesday Jun 30, 2020 #

Running intervals (treadmill) 51:00 [4] 10.0 km (5:06 / km)
ahr:153 max:172

10min warm up, then 6x1k intervals on treadmill at 4:10-4:00 pace with 1min jog recoveries, and 10min warm down. Pitkästä aikaa helppo kova treeni! :)

Monday Jun 29, 2020 #

Note
(rest day)

Sunday Jun 28, 2020 #

Canoeing 40:00 [2] 4.0 km (10:00 / km)

Canoeing in Näsijärvi. Strong wind and waves made it less pleasant but otherwise beautiful weather and nice summer activity. Legs totally mashed afterwards.

Cycling (road) 1:25:00 [2] 35.0 km (2:26 / km) +132m 2:23 / km

Pyhäjärvi round with Sami :)

Saturday Jun 27, 2020 #

Trail running 2:28:00 [2] 20.5 km (7:13 / km) +484m 6:27 / km

Aulanko Tower Trail route check. Nice, varied route but rather heavy with empty legs.

Friday Jun 26, 2020 #

Trail running warm up/down 23:00 [2] 4.0 km (5:45 / km)

Trail running tempo 20:50 [5] 5.0 km (4:10 / km) +15m 4:06 / km

Central Park Run 5k. Wonderful to race again after the lockdown but had totally forgotten how painful it is, especially when it's +30 degrees and your legs are still aching from hill reps earlier on the week! Started off too fast, first kilometre in 3:45, then hold steady 4:00-4:05 pace until 3k, hit the wall after that and died on the remaining 2k.

Trail running 18:00 [2] 3.0 km (6:00 / km)

Thursday Jun 25, 2020 #

Trail running 50:00 [2] 8.3 km (6:01 / km) +116m 5:38 / km

Run-swim-run to Särkijärvi. Could barely walk. Legs aching from Tuesday.

Swimming (aqua jogging) 50:00 [2]

Aqua jogging in outdoor pool with Anni :)

Wednesday Jun 24, 2020 #

Cycling (road) 1:21:00 [2] 33.0 km (2:27 / km) +180m 2:23 / km

Pyhäjärvi round in +30 degrees

Tuesday Jun 23, 2020 #

Trail running hills 2:00:00 [3] 15.6 km (7:42 / km) +1000m 5:50 / km

Hill reps in Pirunvuori with Anni-Maija and Jani in +29 degrees. 19 reps to get 1000 vertical meters.

Monday Jun 22, 2020 #

Trail running 48:00 [2] 8.0 km (6:00 / km) +90m 5:41 / km

Easy evening run on small trails

Sunday Jun 21, 2020 #

Trail running 2:13:00 [2] 10.6 km (12:33 / km) +336m 10:50 / km

Hike in Repovesi with Sami :)

Saturday Jun 20, 2020 #

Trail running 34:00 [2] 6.0 km (5:40 / km) +41m 5:29 / km

Midsummer run in Mäntyharju

Swimming 10:00 [2] 0.4 km (25:00 / km)

Friday Jun 19, 2020 #

Trail running 38:00 [2] 6.3 km (6:02 / km) +100m 5:35 / km

Morning run in the sun :)

Thursday Jun 18, 2020 #

Cycling 1:45:00 [2] 40.0 km (2:38 / km) +200m 2:34 / km

Pyhäjärvi round with Sami

Wednesday Jun 17, 2020 #

Cycling 53:00 [2] 22.0 km (2:25 / km) +155m 2:20 / km

Easy cycling

Tuesday Jun 16, 2020 #

Aqua jogging 1:00:00 [2]

Aqua jogging with Anni

Monday Jun 15, 2020 #

Note
(rest day)

Sunday Jun 14, 2020 #

Cycling (road) 3:15:00 [2] 83.3 km (2:20 / km) +600m 2:16 / km

Long ride with Sami to Maisansalo and Teisko :)

Saturday Jun 13, 2020 #

Running intervals 58:00 [4] 10.0 km (5:48 / km)

10x400m/200m intervals (1:30). Hot hot hot.

Friday Jun 12, 2020 #

7 AM

Trail running 29:00 [2] 5.0 km (5:48 / km)

Morning run
6 PM

Trail running 37:00 [2] 6.0 km (6:10 / km)

Easy run + drills + jumps

Strength (circuit) 10:00 [2]

Thursday Jun 11, 2020 #

7 AM

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

Morning run
6 PM

Trail running intervals 52:00 [4] 10.7 km (4:52 / km) +52m 4:45 / km
ahr:159 max:178

6x1k intervals on gravel at 4:10-4:20 pace with 1min jog recoveries. Easier than last week.

Wednesday Jun 10, 2020 #

Orienteering 1:35:00 [2] 11.0 km (8:38 / km) +300m 7:36 / km

Iltarastit Luukki :)

Tuesday Jun 9, 2020 #

Trail running 1:16:00 [3] 15.6 km (4:52 / km) +33m 4:49 / km

5k + 5k tempo at 4:30 pace around Vanhankaupunginlahti

Monday Jun 8, 2020 #

Trail running 1:01:00 [2] 10.0 km (6:06 / km) +37m 5:59 / km

Easy run & drills & uphill jumps 5x20

Strength (circuit) 15:00 [2]

Sunday Jun 7, 2020 #

8 AM

Trail running 32:00 [2] 5.12 km (6:15 / km)

Morning run & drills & strides
3 PM

Trail running warm up/down 15:00 [2] 2.12 km (7:05 / km)

Orienteering 30:00 [5] 4.65 km (6:27 / km) +100m 5:50 / km

Club championships in Julkujärvi. Lots of mistakes in the beginning but fairly good second half. Splits: https://navisport.fi/events/d54aaf21-4672-479e-a56...

Trail running warm up/down 10:00 [1] 1.72 km (5:49 / km)

Saturday Jun 6, 2020 #

Trail running 45:00 [1] 4.2 km (10:43 / km) +50m 10:07 / km

Walk on trails with Sami

Friday Jun 5, 2020 #

Trail running tempo 1:09:00 [4] 14.14 km (4:53 / km)

10k tempo at about 4:30 pace to Kaukajärvi and back

Thursday Jun 4, 2020 #

Trail running 57:00 [2] 10.0 km (5:42 / km) +106m 5:25 / km

Easy evening run on small paths

Wednesday Jun 3, 2020 #

Orienteering 1:26:00 [2] 8.7 km (9:53 / km) +175m 8:59 / km

Easy orienteering Pirttimäki

Tuesday Jun 2, 2020 #

7 AM

Trail running 27:00 [2] 4.8 km (5:37 / km)

Morning run
6 PM

Trail running intervals 1:00:00 [4] 12.0 km (5:00 / km) +35m 4:56 / km

6x1k tempo intervals at 4:10-4:20 pace with 1min jog recoveries. Feeling tired and had to force myself through the workout.

Monday Jun 1, 2020 #

Trail running 40:00 [2] 8.2 km (4:53 / km)

Easy run and drills and circuit. Tired from yesterday.

Strength (circuit) 15:00 [2]

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