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Training Log Archive: redrider

In the 30 days ending Apr 30, 2021:

activity # timemileskm+m
  Trail running12 17:54:00 92.46(11:37) 148.8(7:13) 2474
  Running12 13:17:17 91.22(8:44) 146.8(5:26) 1453
  Skiing4 6:55:00 64.37(6:27) 103.6(4:00) 1953
  Cycling5 6:51:00 103.89(3:57) 167.2(2:27) 1022
  Strength5 2:05:00
  Cross training1 30:00
  Total29 47:32:17 351.94 566.4 6902

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Friday Apr 30, 2021 #

Trail running 1:28:00 [2] 12.2 km (7:13 / km) +185m 6:42 / km

Easy trail run on small paths. Back so sore that I went to doctor today and got stronger painkillers.

Thursday Apr 29, 2021 #

Trail running 20:00 [1] 2.5 km (8:00 / km)

Lunch walk. Back very sore again.

Cycling (indoor) 45:00 [2] 20.0 km (2:15 / km)

Easy spin on trainer. Back too sore to do anything else.

Wednesday Apr 28, 2021 #

Trail running hills 1:14:00 [4] 10.0 km (7:24 / km) +300m 6:26 / km

9x1-3min hill reps of varying length, all in all 20min effort. Back better than yesterday but not good.

Tuesday Apr 27, 2021 #

11 AM

Cross training 30:00 [2]

Back very sore. Could hardly move in the morning.

Strength 40:00 [2]

Back at gym. Lots of exercises to mobilize my back but also legs with moderate weights only. Back mobility, shoulder press, row, heel raises, squats, lunges with rotation, side lifts, single arm shoulder pull, chest press, jack knives, leg raises, single leg hamstring curl, back extensions.
6 PM

Trail running 1:37:00 [2] 13.2 km (7:21 / km) +190m 6:51 / km

Easy half long trail run. Not able for intervals because of the back pain. Achilles also a bit sore from Sunday.

Monday Apr 26, 2021 #

Note
(rest day)

Sunday Apr 25, 2021 #

Trail running 3:16:00 [2] 30.1 km (6:31 / km) +385m 6:07 / km

Long trail run with Sonja :) Suprised I could run this long. Legs pretty empty at the end.

Saturday Apr 24, 2021 #

Running 1:08:00 [2] 11.6 km (5:52 / km) +374m 5:03 / km

4x6-7min hill reps in Pyynikki. Splits 7:02, 6:42, 6:40, 6:16.

Friday Apr 23, 2021 #

Trail running 46:00 [2] 8.1 km (5:41 / km) +109m 5:19 / km

Easy trail run

Strength (circuit) 20:00 [2]

Thursday Apr 22, 2021 #

Running tempo 1:09:00 [4] 13.7 km (5:02 / km) +70m 4:55 / km

3x3k/3min tempo on gravel at about 4:20-4:25 pace. Splits 13:18, 13:20, 13:07. Achilles a little sore today.

Wednesday Apr 21, 2021 #

Cycling (road) 2:02:00 [2] 50.0 km (2:26 / km) +400m 2:21 / km

Ruutana round with Heidi ☀️

Tuesday Apr 20, 2021 #

Running intervals 1:32:00 [5] 16.1 km (5:43 / km) +34m 5:39 / km

4x1000m+4x500m+5x200m/1min intervals with A-M, Jani, and Annika. Splits 4:08, 3:59, 3:56, 3:53, 1:52, 1:50, 1:48, 1:52, 0:38, 0:39, 0:39, 0:38, 0:36.

Monday Apr 19, 2021 #

Cycling 56:00 [2] 22.6 km (2:29 / km) +158m 2:24 / km

Easy cycling

Strength (circuit) 20:00 [2]

Sunday Apr 18, 2021 #

Trail running 2:50:00 [2] 20.0 km (8:30 / km) +400m 7:44 / km

Long trail run in Joutsenenpesä with Heidi in the sunshine ☀️

Saturday Apr 17, 2021 #

Running hills 1:15:00 [4] 12.7 km (5:54 / km) +387m 5:07 / km

5x6-7min hill reps in Pyynikki with Heidi. Splits 6:39, 6:40, 6:30, 6:09, 6:10.

Friday Apr 16, 2021 #

Trail running 52:00 [2] 8.0 km (6:30 / km) +100m 6:07 / km

Easy afternoon run on trails. Ice is melting and spotted the first flowers of the spring!

Thursday Apr 15, 2021 #

Running tempo 1:10:00 [4] 14.5 km (4:50 / km) +62m 4:44 / km
ahr:156 max:180

3x3k/3min tempo (4:20). Splits 13:05, 12:54, 12:52. Surprisingly easy :)

Wednesday Apr 14, 2021 #

Trail running 1:37:00 [2] 14.1 km (6:53 / km) +170m 6:29 / km

Half long trail run on small paths. Quite icy still.

Tuesday Apr 13, 2021 #

Running intervals 1:11:00 [5] 12.8 km (5:33 / km)

9x800m/1min intervals in 3:05-3:07 with Punahilkka team. Not the best day but not the worst either. Achilles fairly good until the last rep but breathing was heavy and nose was running. Could feel pollen in the air.

Monday Apr 12, 2021 #

Trail running 1:00:00 [2] 8.1 km (7:24 / km) +100m 6:59 / km

Easy run with drills and jumps. Legs tired from yesterday.

Strength (circuit) 15:00 [2]

Sunday Apr 11, 2021 #

Trail running 1:47:00 [2] 15.5 km (6:54 / km) +281m 6:20 / km

Long trail run with Jenni in sunshine from Pikku-Ahvenisto :)

Cycling (road) 2:38:00 [2] 59.0 km (2:41 / km) +464m 2:35 / km

First ride of the year! :) Pyhäjärvi round, followed by Rusko round

Saturday Apr 10, 2021 #

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)

Running tempo 33:17 [4] 7.6 km (4:23 / km) +135m 4:01 / km

Pyynikki test run. A lot easier than last time. Happy to run a half decent time.

Running warm up/down 24:00 [2] 3.6 km (6:40 / km)

Cycling (indoor) 30:00 [2] 15.6 km (1:55 / km)

Friday Apr 9, 2021 #

Running 36:00 [2] 6.0 km (6:00 / km) +45m 5:47 / km

Easy run in sleet and rain

Strength (circuit ) 30:00 [2]

Thursday Apr 8, 2021 #

Running intervals 50:00 [4] 10.0 km (5:00 / km) +80m 4:48 / km

4x3-2-1min /1min intervals. Legs were heavy.

Wednesday Apr 7, 2021 #

Running 1:20:00 [2] 15.1 km (5:18 / km) +113m 5:06 / km

Half long road run with Anni-Maija and Jani in sleet.

Tuesday Apr 6, 2021 #

Running 50:00 [2] 8.6 km (5:49 / km) +70m 5:35 / km

Easy afternoon run in snowfall (!). I guess it was a bit early to start to speak about cycling..

Monday Apr 5, 2021 #

Note
(rest day)

Sunday Apr 4, 2021 #

Skiing (skate) 47:00 [2] 10.5 km (4:29 / km) +151m 4:11 / km

Easy skate in new wet snow before heading back to south.

Saturday Apr 3, 2021 #

Skiing (skate) 2:05:00 [2] 30.8 km (4:04 / km) +590m 3:42 / km

Skiing in the sun ☀️ Porttivaaran lenkki

Trail running 1:07:00 [1] 7.0 km (9:34 / km) +254m 8:06 / km

Pikku-Pölly hike in snow

Friday Apr 2, 2021 #

Skiing (skate) 3:15:00 [2] 50.2 km (3:53 / km) +1000m 3:32 / km

Skiing in the sun ☀️ Vaarankylän latu & Porttivaaran lenkki. Longest ski of the winter and probably the longest I've ever done.

Thursday Apr 1, 2021 #

Skiing (skate) 48:00 [2] 12.1 km (3:58 / km) +212m 3:39 / km

Morning ski in the sun ☀️ Kettumäen lenkki

Running 55:00 [2] 10.5 km (5:14 / km) +83m 5:02 / km

Easy evening run

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