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Training Log Archive: redrider

In the 30 days ending Sep 30, 2020:

activity	#	time	miles		km		+m
Trail running	9	13:23:00	75.09	(10:42)	120.84	(6:39)	1836
Cycling	7	9:12:00	130.25	(4:14)	209.62	(2:38)	1336
Running	7	6:39:35	48.6	(8:13)	78.22	(5:07)	224
Orienteering	5	4:26:00	19.22	(13:50)	30.93	(8:36)	545
Aqua jogging	3	1:40:00
Strength	5	1:35:00
Swimming	2	42:00	1.3	(32:11)	2.1	(20:00)
Cross training	1	40:00	2.49	(16:06)	4.0	(10:00)
Total	28	38:17:35	276.95		445.71		3941

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Wednesday Sep 30, 2020 #

Note
(rest day)

Rest day and massage. I really needed that!

Tuesday Sep 29, 2020 #

Cross training intervals 40:00 [4] 4.0 km (10:00 / km)
ahr:132 max:168

10x1min/1min intervals on crosstrainer.

Strength 35:00 [2]

3x15x40kg heal raises, 3x10x40kg squats, 3x10x10kg single leg deadlifts, 3x10x10kg lunges with rotation, 3x20x30kg sitting calf raises, 3x15x60kg leg press, 3x15x30kg leg curl, sides, abs, back, arms.

Monday Sep 28, 2020 #

Cycling (road) 1:22:00 [2] 32.32 km (2:32 / km) +200m 2:28 / km

Pyhäjärvi round with Sami.

Strength 5:00 [1]

Achilles exercises. Achilles rehab week 1.

Sunday Sep 27, 2020 #

Cycling (road) 2:10:00 [2] 57.6 km (2:15 / km) +363m 2:11 / km

Säijä round in shorts and t-shirt. Incredibly warm and sunny late autumn day! :)

Saturday Sep 26, 2020 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Running tempo 43:35 [4] 10.0 km (4:22 / km) +35m 4:17 / km

Helsinki 10. Achilles still pretty sore so I took it easy and ran it like a relaxed tempo run aiming at 4:30 pace. Gorgeous weather for a run!

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Friday Sep 25, 2020 #

Swimming 20:00 [2] 1.1 km (18:11 / km)

Aqua jogging 30:00 [2]

Aqua jogging incl. 10x30'' intervals. Achilles sore.

Thursday Sep 24, 2020 #

Cycling (cyclocross) 1:30:00 [2] 33.0 km (2:44 / km) +163m 2:40 / km

Cyclocross ride along Vantaa river north to Haltiala and back through Central park. Got lost again a few times but didn’t mind. It was gorgeous evening for a ride. Summer vibes again.

Wednesday Sep 23, 2020 #

Cycling intervals (cyclocross) 1:12:00 [3] 24.5 km (2:56 / km) +250m 2:48 / km

Fartlek on cyclocross incl. hills and short sprints. Achilles sore.

Tuesday Sep 22, 2020 #

Trail running 32:00 [1] 5.4 km (5:56 / km)

Easy recovery run. Achilles sore. No running for a while.

Monday Sep 21, 2020 #

Aqua jogging 1:00:00 [1]

Aqua jogging with Lotta :) Achiles very sore.

Sunday Sep 20, 2020 #

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 30:00 [4] 4.53 km (6:37 / km) +100m 5:58 / km

Finnish Relay Championships. Maria and Johanna ran really well and sent me out on the 2nd place, which I managed to keep until the finish. JRV was in their own class with Merja on the last leg but we did our best and got rewarded with a silver medal. My own run was pretty stable and controlled. A few less optimal route choices but no real mistakes. Results: https://online4.tulospalvelu.fi/tulokset-new/fi/20...

Trail running warm up/down 10:00 [2] 1.8 km (5:33 / km)

Saturday Sep 19, 2020 #

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

Trail running 2:04:00 [4] 22.04 km (5:38 / km) +530m 5:01 / km

Aulanko Tower Trail 22K. Pretty good first half but a lot of struggle on the second half. Aimed under 2h but missed it slightly. 8th. Results: https://my.raceresult.com/146112/registration?lang...