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Training Log Archive: redrider

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  Cycling16 26:43:00 392.78(4:05) 632.12(2:32) 2456
  Strength14 7:55:00
  Trail running6 5:03:00 30.28(10:00) 48.73(6:13) 374
  Running9 2:58:00 19.57(9:06) 31.5(5:39) 347
  Orienteering1 1:24:00 6.21(13:31) 10.0(8:24) 165
  Swimming3 30:00 0.93(32:11) 1.5(20:00)
  Cross training1 10:00 0.62(16:06) 1.0(10:00)
  Total27 44:43:00 450.4 724.85 3342

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Monday Dec 31, 2012 #

Trail running hills 55:00 [3] 8.5 km (6:28 / km) +160m 5:55 / km

amazing morning run along a scenic coastal trail (Kauri Block Walk) that went up and down the hills of the Coromandel coast with stunning views over the sea. 3x80m strides at the end.

Trail running 45:00 [1] 4.5 km (10:00 / km) +100m 9:00 / km

walk to Cathedral Cove. what a beautiful walk and gorgeous place! left the Green House B&B after breakfast, drove the scenic 309 road from the west coast of Coromandel to the east coast checking The Kauri Grove (place filled with Kauri trees) and Waiau Falls on the way. checked also Ha Hei Beach and Hot Water Beach (with people sitting in pits they've dug in the sand filled with 60C water from superheated underground reservoirs generated by volcanos) before drive to Matamata and Hobbiton on the way to Rotorua. what a great day!

Sunday Dec 30, 2012 #

Note

traveling

Saturday Dec 29, 2012 #

Running (treadmill) 15:00 [2] 2.5 km (6:00 / km)

Strength (weights) 35:00 [3]

stop in Bangkok on the way to NZ. did a strength session at the hotel gym, then swimming in the pool followed by 120min thai massage. voila!

Friday Dec 28, 2012 #

Note

travelling

Thursday Dec 27, 2012 #

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

Strength (core) 15:00 [2]

Wednesday Dec 26, 2012 #

Trail running intervals 40:00 [4] 7.0 km (5:43 / km) +22m 5:38 / km

5x2min intervals (4:47-3:39) with 2min recoveries on muddy flooding canal path. my first intervals since valencia. felt awful and I was just sliding in the mud. foot felt quite alright.

Tuesday Dec 25, 2012 #

Cycling long (road) 2:25:00 [2] 60.0 km (2:25 / km) +314m 2:21 / km

Monday Dec 24, 2012 #

Cycling intervals (spinning) 50:00 [3] 20.0 km (2:30 / km)

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

Cycling (road) 30:00 [3] 13.1 km (2:17 / km) +40m 2:15 / km

easy cycling including one 3min segment full effort

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

Sunday Dec 23, 2012 #

Cycling long (road) 2:38:00 [2] 64.1 km (2:28 / km) +306m 2:24 / km

Saturday Dec 22, 2012 #

Trail running 25:00 [2] 4.1 km (6:06 / km)

easy off road run (muddy canal path). foot felt okay (at least not much worse than in rest). one km slightly faster (4:25). my shape is so gone, oh my..

Cross training 10:00 [2] 1.0 km (10:00 / km)

Strength (maximal strength) 30:00 [3]

4x10x40kg squats, 3x10x30kg one-leg squats, 3x10x90kg leg press, 3x10x40kg abductors, 3x10x40kg hamstrings, 3x10x40kg quads, 2x20x15kg lunges, 3x15x25kg ylätalja, ojentajat, push-ups, abs, back

Strength (yoga) 1:00:00 [2]

Friday Dec 21, 2012 #

Cycling hills (mountain bike) 1:26:00 [3] 30.5 km (2:49 / km) +250m 2:43 / km

Thursday Dec 20, 2012 #

Cycling warm up/down 15:00 [2] 5.0 km (3:00 / km)

Cycling intervals (spinning) 1:08:00 [4] 30.0 km (2:16 / km)

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)

Strength (weights) 45:00 [3]

4x15x30kg squats, 4x10x40kg leg curls, 4x10x40kg leg extensions, 4x10x80kg leg presses, 4x13x40kg glutes, 4x20x15kg lunges, 3x2x15x15kg heel raises, 3x2x15x15kg one leg squats, 3x15x25kg talja, 3x20x15kg dead lifts, 2x10 squat jumps, 2x10 calf jumps + abs, backs, sides, push-ups

Cycling intervals (spinning) 40:00 [3] 16.0 km (2:30 / km)

Wednesday Dec 19, 2012 #

Cycling 30:00 [2] 10.0 km (3:00 / km)

Strength (core) 15:00 [2]

Tuesday Dec 18, 2012 #

Cycling warm up/down 13:00 [1] 5.0 km (2:36 / km)

Cycling tempo (spinning) 35:00 [4] 17.0 km (2:04 / km)

Strength (maximal strength) 30:00 [3]

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

Cycling (road) 2:15:00 [3] 50.6 km (2:40 / km) +314m 2:35 / km

Monday Dec 17, 2012 #

Cycling intervals (spinning) 27:00 [2] 12.0 km (2:15 / km)

easy cycling with some short intervals

Cycling intervals (spinning) 1:30:00 [3] 40.0 km (2:15 / km)

Strength (weights) 25:00 [3]

2x15 squats (15kg), 2x30 abs, 2x2x15 one leg squats (15kg), 2x30backs, 2x20 step ups (15kg), 2x30 sides, 2x15 lunges (15kg), 2x20 dead lifts (15kg), 2x2x15 heel raises (15kg), 2x2x15 hamstrings, 2x20 push ups

Cycling warm up/down 15:00 [1] 5.0 km (3:00 / km)

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

Strength (pilates) 30:00 [1]

Sunday Dec 16, 2012 #

Cycling long 3:14:00 [3] 74.32 km (2:37 / km) +549m 2:31 / km

long road ride with Sami around Redditch. Gorgeous weather and lovely route! Easy pace otherwise but pushed hard some big hills. My back was pretty bad at the end of the ride but I didn't feel any pain in the injured foot (maybe because it was so cold that I had lost all my senses there).

Saturday Dec 15, 2012 #

Cycling hills (road) 1:43:00 [4] 42.0 km (2:27 / km) +264m 2:23 / km

fartlek including hills (1min+2min+2min+4min+8min) and two segments (hill & flat) 5min (2,4km) + 3min (1,7km). hapoilla!

Friday Dec 14, 2012 #

Cycling (spinning) 40:00 [3] 17.0 km (2:21 / km)

8x1min / 1min intervals on spinning bike

Strength (weights) 20:00 [3]

squats, step-ups, step downs, one-leg-squats, forward lunges, backward lunges, hamstrings, heel raises, abs, blank, sides, back, push-ups

Thursday Dec 13, 2012 #

Note

Got the diagnosis I had dreaded. Metatarsal stress fracture. Stayed at home and felt bad about myself :(

Wednesday Dec 12, 2012 #

Cycling (road) 57:00 [2] 18.5 km (3:05 / km) +144m 2:58 / km

Cycling (spinning) 1:00:00 [2] 25.0 km (2:24 / km)

Strength (core) 10:00 [2]

Tuesday Dec 11, 2012 #

Running 25:00 [2] 4.5 km (5:33 / km)

Strength (weights) 50:00 [3]

general strength (3 sets):
1. one leg squats 2x15x15kg
2. crunches 30
3. backward lunges 2x10x15kg
4. backs 30
5. forward lunges 2x10x15kg
6. push-ups 15
7. step-ups 2x15x15kg
8. sides 2x15
9. step downs 2x10x15kg
10. transverse abdominals 20
11. hamstrings (one leg curl) 2x15x15kg
12. bench press 15x15kg
13. heel raises 2x15x15kg

plyometrics:
1. squat jumps (15kg) 2x10
2. calf jumps (15kg) 2x10
3. deep squat jumps 2x10
4. skater jumps 2x20
5. bench hopping 2x30s

Cycling intervals (spinning) 1:05:00 [4] 27.0 km (2:24 / km)

great session including several intervals from 10 secs to a few mins. gave it all I could.

Monday Dec 10, 2012 #

Cycling 1:32:00 [2] 33.0 km (2:47 / km) +250m 2:41 / km

bike ride in beautiful sunshine. I just love to be back in England! winter wonderland looked amazing but I prefer milder temperatures, sunshine, blue skies and green heaths.. :)

Sunday Dec 9, 2012 #

Note

travelling

Saturday Dec 8, 2012 #

Running hills 42:00 [3] 7.5 km (5:36 / km) +332m 4:35 / km

stairs & hills in snow covered Pyynikki. stunning! my foot was very bad and sore in the evening.

Friday Dec 7, 2012 #

Running (treadmill) 10:00 [2] 2.0 km (5:00 / km)

Strength (weights) 35:00 [2]

Thursday Dec 6, 2012 #

Running intervals 33:00 [3] 6.0 km (5:30 / km) +15m 5:26 / km

1min+2min+3min+1,5min+1min+5x50m dashes. foot in pain!! it's starting to concern me...

Wednesday Dec 5, 2012 #

Cycling (road) 40:00 [2] 12.0 km (3:20 / km) +25m 3:18 / km

Trail running 1:05:00 [2] 11.03 km (5:54 / km) +36m 5:48 / km

don't really know whether to run or not. foot is quite alright when I run but very sore afterwards.

Tuesday Dec 4, 2012 #

Cycling 15:00 [2] 5.0 km (3:00 / km)

Running (treadmill) 10:00 [2] 2.0 km (5:00 / km)

Strength (weights) 45:00 [3]

general strength (2 sets):
1. one leg squats 2x15x15kg
2. crunches 30
3. backward lunges 2x10x15kg
4. backs 30
5. forward lunges 2x10x15kg
6. push-ups 15
7. step-ups 2x15x15kg
8. sides 2x15
9. step downs 2x15x15kg
10. transverse abdominals 20
11. hamstrings (one leg curl) 2x15x15kg
12. bench press 15x15kg
13. heel raises 2x15x15kg

plyometrics:
1. squat jumps (10kg) 2x10
2. calf jumps (10kg) 2x10
3. deep squat jumps 2x10
4. skater jumps 2x20
5. bench hopping 2x30s

Monday Dec 3, 2012 #

9 AM

Strength (circuit) 20:00 [2]

Trail running 38:00 [2] 6.8 km (5:35 / km) +20m 5:30 / km

pain in left foot is back. it's more sore after a run than during a run.

Sunday Dec 2, 2012 #

Orienteering intervals 1:24:00 [4] 10.0 km (8:24 / km) +165m 7:46 / km

O-intervals in Merthyr Mawr with short recovery jogs in between, followed by hill reps in Big Dipper. Fun training and gorgeous sand dunes! Unfortunately pain in the left foot grew afterwards.

Saturday Dec 1, 2012 #

Trail running 35:00 [2] 6.8 km (5:09 / km) +36m 5:01 / km

Strength (plyometrics) 10:00 [3]

forward jumps, hill jumps, squat jumps, traveling squat jumps, calf jumps, running & hopping in stairs

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