Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 30 days ending Nov 30, 2020:

activity # timemileskm+m
  Cycling12 13:06:00 186.8(4:12) 300.62(2:37) 1775
  Trail running10 11:48:00 49.03(14:26) 78.9(8:58) 804
  Strength5 3:00:00
  Swimming3 2:11:00 4.04(32:26) 6.5(20:09)
  Running3 1:54:00 10.19(11:11) 16.4(6:57)
  Aqua jogging1 1:00:00
  Cross training2 1:00:00
  Total26 33:59:00 250.05 402.42 2579

«»
3:13
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Nov 30, 2020 #

Note
(rest day)

Achilles rehab week 10.

Sunday Nov 29, 2020 #

Trail running 2:15:00 [1] 12.6 km (10:43 / km) +172m 10:02 / km

Hike with Heidi in Kintulammi

Saturday Nov 28, 2020 #

Cycling tempo (indoor) 45:00 [4] 21.0 km (2:09 / km)
ahr:148 max:184

20min FTP test 170-210W with average power 186W

Trail running 33:00 [1] 5.2 km (6:21 / km) +60m 6:00 / km

Easy evening jog. No pain.

Strength (circuit) 20:00 [2]

Friday Nov 27, 2020 #

Swimming 41:00 [2] 2.1 km (19:31 / km)

Thursday Nov 26, 2020 #

Cycling intervals (indoor) 50:00 [4] 24.0 km (2:05 / km)
ahr:145 max:168

5x5min/1min intervals at 190W

Running 45:00 [1] 5.2 km (8:39 / km)

Evening walk incl. 10min running. Three weeks from injection.

Wednesday Nov 25, 2020 #

Running (treadmill ) 40:00 [2] 6.7 km (5:58 / km)

Easy run on treadmill

Tuesday Nov 24, 2020 #

12 PM

Cross training warm up/down 15:00 [1]

Strength 45:00 [2]

1. Leg press 3x10x73kg
2. Calf press 3x15x73kg
3. Leg curl 3x15x25kg
4. Leg extension 3x15x32kg
5. Dead lifts 3x15x30kg
6. Side lifts 3x10x10kg
7. Squats 3x15x20kg
8. Heel raises 3x15x20kg
9. Shoulder press 3x5x20kg
10. Calf jumps 3x15
11. Step ups 3x2x10
12. Swiss ball 3x15
13. Abs
7 PM

Trail running 40:00 [1] 6.0 km (6:40 / km) +30m 6:30 / km

1k walking, 4k running, 1k walking

Monday Nov 23, 2020 #

Note
(rest day)

Achilles rehab week 9.

Sunday Nov 22, 2020 #

Cycling (cyclocross) 1:47:00 [2] 36.22 km (2:57 / km) +341m 2:49 / km

Cyclocross ride to Kyötikkälä and back along Kaukajärvi trails

Saturday Nov 21, 2020 #

Trail running 1:10:00 [1] 7.8 km (8:58 / km) +103m 8:25 / km

Nordic walking including 2x10min jogging

Strength (circuit) 20:00 [2]

Friday Nov 20, 2020 #

Swimming 45:00 [2] 2.2 km (20:27 / km)

Easy lunch swim. Less crowded in the pool.

Trail running 40:00 [1] 4.0 km (10:00 / km)

Evening walk with Sami

Thursday Nov 19, 2020 #

Trail running 27:00 [1] 4.0 km (6:45 / km)

10min walk and 17min jog. No pain :) Two weeks from cortisone injection.

Cycling intervals (indoor) 1:00:00 [4] 28.0 km (2:09 / km)
ahr:142 max:166

6x5min intervals at 180W with 1min recoveries

Wednesday Nov 18, 2020 #

Trail running 30:00 [1] 4.0 km (7:30 / km)

Baby steps back to running again. 10min walk, 10min jog, 10min walk. No pain :)

Aqua jogging 1:00:00 [1]

Aqua jogging with Lotta :)

Tuesday Nov 17, 2020 #

Cycling (indoor) 45:00 [1] 20.0 km (2:15 / km)
ahr:128 max:140

Easy spin on the trainer

Monday Nov 16, 2020 #

Cycling (cyclocross) 1:00:00 [2] 19.3 km (3:07 / km) +258m 2:55 / km

Cyclocross ride to Suolijärvi and around it in the darkness. Achilles rehab week 8.

Sunday Nov 15, 2020 #

Cycling (cyclocross) 2:00:00 [2] 44.1 km (2:43 / km) +367m 2:37 / km

Long ride to Kauppi - Kyötikkälä - Kirkkoharju - Kaukajärvi. Love my new bike!

Saturday Nov 14, 2020 #

Cycling (cyclocross) 1:02:00 [2] 20.7 km (3:00 / km) +243m 2:50 / km

First ride on my new Cannondale Topstone on trails between Oittaa and Pirttimäki. Loved it!

Friday Nov 13, 2020 #

Swimming 45:00 [2] 2.2 km (20:27 / km)

Thursday Nov 12, 2020 #

Cycling (MTB) 1:09:00 [2] 19.2 km (3:36 / km) +284m 3:21 / km

Evening ride in the darkness. A week from cortisone injection.

Wednesday Nov 11, 2020 #

Cross training 45:00 [2]

Strength 45:00 [2]

Single leg leg extension 3x15x16kg
Leg curl 3x10x40kg
Squats 3x15x20kg
Heel raises 3x20x20kg
Sitting heel raises 3x30x20kg
Lunges with rotation 3x15x10kg
Calf jumps 3x15
Deadlifts 3x10x40kg
Single leg deadlifts 3x6x10kg
Side lifts 3x15x10kg
Leg curl with a Swiss ball 3x15
Back extension 3x20
Plank

Tuesday Nov 10, 2020 #

Cycling (indoor) 45:00 [2] 18.0 km (2:30 / km)

Easy evening spin. No pain.

Monday Nov 9, 2020 #

Note
(rest day)

Achilles rehab week 7.

Sunday Nov 8, 2020 #

Cycling (road) 1:33:00 [2] 37.1 km (2:30 / km) +282m 2:25 / km

Probably last Sunday long ride of the year on the road. Gorgeous sunshine but only a few degrees and black ice. Toes pretty frozen at the end. No pain in the Achilles.

Saturday Nov 7, 2020 #

Note
(rest day)

Being cautious and giving my foot the needed rest.

Friday Nov 6, 2020 #

Cycling (indoor) 30:00 [1] 13.0 km (2:18 / km)

Easy evening spin. No pain in the heel or achilles.

Thursday Nov 5, 2020 #

Note
(rest day)

Starting off my new job at ICON by taking a cortisone injection. Numb foot rest of the day.

Wednesday Nov 4, 2020 #

Trail running (walk ) 1:40:00 [1] 10.0 km (10:00 / km) +219m 9:01 / km

Nordic walking in Nuuksio in beautiful sunshine resetting my brain before starting a new job tomorrow! :)

Tuesday Nov 3, 2020 #

Trail running 40:00 [1] 6.2 km (6:27 / km)

Easy jog around Seurasaari after my last day at MSD

Monday Nov 2, 2020 #

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Strength 50:00 [2]

5min stairs, 5min elliptical
1. 3x15x20kg heel raises
2. 3x15x20kg squats
3. 3x15 calf jumps
4. 3x12x40kg deadlifts
5. 3x10x40kg squats
6. 3x16x10kg lunges
7. single leg hops (forward-backward-sideways)
8. 3x15 single leg squats on wobble
9. 3x15 leg curl with a swissball
10. 3x20x40kg sitting heel raises
11. 3x15x10kg side lifts
12. abs
13. back extensions

Running warm up/down 14:00 [1] 2.0 km (7:00 / km)

Achilles rehab week 6.

Sunday Nov 1, 2020 #

Trail running (stavgång) 3:13:00 [2] 19.1 km (10:06 / km) +220m 9:33 / km

Stavgång med Johanna till Taivalpirtti och tillbaka längs småstigar

« Earlier | Later »