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Training Log Archive: redrider

In the 31 days ending Jul 31, 2017:

	activity	#	time	miles		km		+m
	Trail running	16	17:59:00	111.51	(9:41)	179.45	(6:01)	3490
	Cycling	7	16:19:00	197.35	(4:58)	317.6	(3:05)	5651
	Running	8	8:10:00	60.75	(8:04)	97.77	(5:01)	448
	Orienteering	1	1:20:00	5.65	(14:09)	9.1	(8:47)	270
	Strength	5	1:15:00
	Total	29	45:03:00	375.26		603.92		9859
averages - sleep:8 weight:61.7kg

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Monday Jul 31, 2017 #

Trail running 1:13:00 [5] 15.1 km (4:50 / km)
ahr:164 max:186 slept:8.0 weight:62kg

5x1600m/400m + 5x200m/200m intervals. 1600m reps at 4:00-4:05 pace, 200m reps in 42-43s. Splits 6:24, 6:29, 6:30, 6:30, 6:30. Extremely warm weather and knocked down after three reps.

Sunday Jul 30, 2017 #

Trail running 1:01:00 [2] 9.1 km (6:42 / km) +158m 6:10 / km

Nice and easy landscape run in Havstenssund with Sami, Elisa, and David. Beautiful weather and amazing views! After the run dipp in the sea and delicious fish soup for lunch :)

Saturday Jul 29, 2017 #

Orienteering 1:20:00 [2] 9.1 km (8:47 / km) +270m 7:39 / km

WOC middle distance course from 2016 in Tanum. Tough but beautiful.

Friday Jul 28, 2017 #

Trail running tempo 58:00 [3] 10.3 km (5:38 / km) +116m 5:20 / km

Milspåret brisk 49:55. Some horses on the way so had to slow down and go around a bit a few times. Otherwise tried to keep a decent tempo. Third best time.

Thursday Jul 27, 2017 #

Running intervals 1:11:00 [4] 15.0 km (4:44 / km)

3x3000m+1000m tempo intervals with 400m jog recoveries. 3k intervals at 4:05-4:15 pace, 1000m at 3:48. Splits 12:45, 12:40, 12:26, 3:48. Not yet fully recovered from last week. First interval very easy but last 3k felt awful. Also warm weather and hard wind.

Wednesday Jul 26, 2017 #

Trail running 50:00 [2] 9.1 km (5:30 / km) +94m 5:13 / km

Easy run incl. 5x100m strides

Tuesday Jul 25, 2017 #

Trail running 26:00 [1] 4.2 km (6:11 / km) +56m 5:48 / km

Very easy recovery run. Legs in surprisingly good shape, only calves a bit tight.

Strength 5:00 [1]

Monday Jul 24, 2017 #

Note
(rest day)

Travel home

Sunday Jul 23, 2017 #

Trail running 2:30:00 [4] 22.2 km (6:45 / km) +1147m 5:22 / km

Trail d'Embrue 22k trail race on the hillside of Mont Guillaume (2540m). Felt quite bad in the beginning and had to start easy but after the first 5k gradually feeling better, able to speed up, and took places along the way. Had one woman on my heals all the way and couldn't get rid of her not even on the technical downhill part. So I had to wait until the very end and finally on the last 2-3km when the path turned wider I sped up all I could and was able to finish half a minute ahead of her and claim the victory. To my big surprise I also ran the course about half an hour faster than I had thought before hand. My first real victory on trails! :) Can't believe how I manage to do that after the Izoard!

Saturday Jul 22, 2017 #

Cycling 4:15:00 [3] 85.0 km (3:00 / km) +1700m 2:44 / km

Col d'Izoard from Guillerste and back from Briancon. Climb was pretty nice (much easier than Alpe d'Huez) but all in all the ride was a bit too long and hard for me. It was extremely warm, we had too little to eat, and had head wind all the way back from Briancon, which meant that we had to push hard even on descend. I was totally knocked down and had absolutely nothing left after the ride.

Trail running 12:00 [2] 2.0 km (6:00 / km)

Easy evening run to shake off my aching legs. Felt awful. No idea how I'm going to survive tomorrow...

Friday Jul 21, 2017 #

Cycling 1:20:00 [2] 20.0 km (4:00 / km) +431m 3:37 / km

Cycling to Embrun and back from our lovely B&B in Saint-André-d’Embrun to see the start of the stage 19 of the Tour. In the assembly we got actually quite near to the riders and could talk to them. Atmosphere was like in a big festival and the riders were the rock stars. Biggest crowd was obviously in front of AG2R La Mondiale's team bus where people had gathered to see a glimpse of Bardet. It was pretty crazy. Afterwards we went to see the riders some kilometers after the start but they were still riding behind the car so it wasn't very special.

Thursday Jul 20, 2017 #

Trail running 1:25:00 [2] 10.3 km (8:15 / km) +574m 6:27 / km

It was raining in the morning and we were still pretty exhausted from yesterday so it was easy decision not to go to Izoard today. Instead we stayed in Italy and I went trail running to Lago Nero at 2000m. It was beautiful and kind of nice to take a day off from the bike. Climb was tough but it was different from cycling and on the way down I could shake off my legs a bit. In the afternoon we could actually follow the exciting stage on TV, which was much more than we got yesterday while standing on the hill side with no connection to the outer world.

Wednesday Jul 19, 2017 #

Cycling 2:06:00 [3] 31.6 km (3:59 / km) +911m 3:29 / km

Pilgrimage up to Col du Galibier with thousands of others to see the final climb of mountainous stage 17 of Tour de France from La Mure to Serre Chevalier. Epic! Stuck in the mountain side for about 6h but definitively worth it. Ride down from the top after the stage was a bit hazardous until we got down the main climb. Bigger problem was having the car on the wrong side of the finish (and needing to move the same evening). We should have moved the car to the other side of the finish village in the morning in order to avoid the queues. We had about an hour's drive to Cesana from Le Monetier-les-Bains but got stuck in the queues for over 3h. It was frustrating after a long day in the mountain with no real food. All in all the whole day took almost 12h and we were quite exhausted when finally in Italy in the evening.

Tuesday Jul 18, 2017 #

Cycling 3:18:00 [3] 57.4 km (3:27 / km) +1564m 3:02 / km

Drive to Lac du Chambon and then short warm up to Le Bourg d' Oisans and climb up to Alpe d' Huez with hundred other riders. Epic!

Monday Jul 17, 2017 #

Trail running 25:00 [2] 3.0 km (8:20 / km) +150m 6:40 / km

Flight to Geneve, drive to Pont de l'Alpe in Le Monetier-les-Bains, and easy evening jog with Sami to the nearest hill. Gorgeous views!

Sunday Jul 16, 2017 #

Trail running long 2:02:00 [4] 22.4 km (5:27 / km) +245m 5:10 / km
ahr:152 max:179

Long trail run incl. 4x10min tempo at 4:15 pace. Felt weak in the beginning but gradually starting to feel better the longer I got and I was able to complete the workout as planned. Quite tough training anyway.

Saturday Jul 15, 2017 #

Cycling 1:13:00 [1] 28.1 km (2:36 / km) +289m 2:28 / km

Tired ride with Sami. Feeling a lot better but not yet 100%.

Friday Jul 14, 2017 #

Note
(sick)

Thursday Jul 13, 2017 #

Trail running 1:05:00 [2] 10.1 km (6:26 / km) +128m 6:03 / km

Easy trail run

Trail running 38:00 [2] 6.0 km (6:20 / km) +95m 5:52 / km
ahr:138 max:150

Easy evening run in Rösjönspåret with Sami, followed by a swim :)

Wednesday Jul 12, 2017 #

Trail running 1:44:00 [3] 21.02 km (4:57 / km) +254m 4:40 / km
ahr:163 max:183 slept:8.0 weight:62kg

Negative split long run. First 10k at 5:00 pace, then another 10k at about 4:30-4:40 pace. Really hot day, mistake not to take water with me. Tougher workout than it should have been due to the weather. Totally dehydrated at the end.

Tuesday Jul 11, 2017 #

Trail running 1:40:00 [2] 15.8 km (6:20 / km) +190m 5:58 / km
slept:8.0 weight:62.1kg

Easy run incl. outdoor gym with Sami :) Also, spotted first blueberries of the year!

Strength 20:00 [2]

Outdoor gym incl. chins, arm hanging, chest press, dead lift, calf raises, squats, dips, crunches, back extensions, push-ups, and box jumps. 2 rounds and approx. 15 reps of each exercise.

Monday Jul 10, 2017 #

Running intervals 1:00:00 [4] 12.2 km (4:55 / km)
ahr:163 max:188

3000m+2000m+2000m+1000m intervals with 2-3min jog recoveries. Splits 12:50, 8:19, 8:03, 3:45. Very hot weather!

Sunday Jul 9, 2017 #

Running 56:00 [2] 10.03 km (5:35 / km) +73m 5:23 / km

Easy morning run to Pirunvuori and back.

Saturday Jul 8, 2017 #

Running 46:00 [2] 8.2 km (5:37 / km) +70m 5:23 / km

Easy evening run in Pyynikki after the funeral. Hard day emotionally but calming and therapeutic to run in Pyynikki with beautiful views over Pyhäjärvi. Lots of beautiful memories...

Friday Jul 7, 2017 #

Running tempo 59:00 [4] 12.1 km (4:53 / km) +86m 4:43 / km
ahr:164 max:189

8k tempo in Pyynikki including stairs and hills

Trail running 33:00 [2] 5.03 km (6:34 / km) +93m 6:00 / km

Easy trail run around Suolijärvi with Sami

Thursday Jul 6, 2017 #

Running 48:00 [2] 8.21 km (5:51 / km) +41m 5:42 / km

Easy evening run around Iidesjärvi with Sami

Strength 15:00 [2]

Wednesday Jul 5, 2017 #

Running 1:35:00 [3] 20.03 km (4:45 / km) +178m 4:32 / km

3x5k at m-pace (4:30) with 2min jog recoveries

Tuesday Jul 4, 2017 #

Cycling (ride) 20:00 [2] 6.5 km (3:05 / km) +48m 2:58 / km

Running intervals 55:00 [4] 12.0 km (4:35 / km)

3000m (4:10) + 3x1600m (4:03-3:54) intervals with 2min jog recoveries. Plan was to start easy and build up gradually from 4:20 to 4:00 pace but it went a bit faster. 12:38, 6:28, 6:34, 6:21. But it was quite easy all the way. Nice for once to be faster than your target pace without pushing :)

Cycling 22:00 [2] 6.0 km (3:40 / km) +55m 3:30 / km

Monday Jul 3, 2017 #

Trail running 52:00 [2] 9.3 km (5:35 / km) +103m 5:18 / km

Easy run to Viby outdoor gym, short strength session there, and a bit longer round back home.

Strength 10:00 [2]

Oudoor gym incl. chins, arm hang, chest press, dead lift, shoulder press, squats, heel raises, sit-ups, and box jumps

Sunday Jul 2, 2017 #

Cycling (road) 3:25:00 [2] 83.0 km (2:28 / km) +653m 2:23 / km
slept:8.0 weight:61.2kg

Sigtuna round with a waffle break with Sami :)

Saturday Jul 1, 2017 #

Trail running 25:00 [2] 4.5 km (5:33 / km) +87m 5:04 / km
weight:61.2kg

Strength 25:00 [3]

Outdoor gym incl. shoulder presses, dead lifts, squats, rows, leg lifts, crunches, press-ups, step-ups, single leg squats, push ups with knee lift, hops, stock lifts, squats with straight arms, back exercises, and sidelifts.

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