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Training Log Archive: redrider

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Trail running20 26:24:00 160.3(9:53) 257.98(6:08) 6027
  Running7 6:13:18 45.17(8:16) 72.7(5:08) 144
  Strength3 1:30:00
  Cycling2 52:00 12.24(4:15) 19.7(2:38) 117
  Swimming2 40:00 0.99(40:14) 1.6(25:00)
  Total27 35:39:18 218.71 351.98 6288
averages - sleep:8 weight:62kg

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Thursday Aug 31, 2017 #

Trail running 1:31:00 [3] 19.1 km (4:46 / km) +150m 4:35 / km

3x5k at m-pace with 5min jog recoveries. My last run around Järvafältet. Left Viby in the afternoon and took a ferry back to Finland.

Wednesday Aug 30, 2017 #

Strength (weights) 30:00 [2]

Swimming 30:00 [2] 1.2 km (25:00 / km)

Tuesday Aug 29, 2017 #

Trail running 38:00 [2] 6.0 km (6:20 / km) +83m 5:55 / km

Easy run on small paths. Legs are fine but some general tiredness.

Monday Aug 28, 2017 #

Trail running 26:00 [1] 4.7 km (5:32 / km) +45m 5:17 / km

Easy recovery run. Legs in surprisingly good shape.

Sunday Aug 27, 2017 #

Note
(rest day)

Saturday Aug 26, 2017 #

Trail running 3:58:00 [3] 31.8 km (7:29 / km) +1950m 5:44 / km

Matterhorn Ultraks 30K. Took it gently in the beginning trying to spare my legs for the last climb up to Schwazsee. Ran almost all the way to Sunnegga, except the last steep part. Felt great, took my first gel, and headed down. Second climb up to Riffelalp started with a steep climb where everyone walked. Then it was more runnable all the way up. I skipped the feed station and passed a few runners by doing so. Then we continued the hillside with a little bit of climb before the technical descent to Furi. That was the only part of the course where it got a bit packed. After the technical part there was a nice runnable stretch before the hanging bridge over a steep ravine. That was definitively the worst part of the course and I was horrified. My legs felt like spaghetti when I saw the bridge but got over to the other side alright. In Furi I filled my bottles and headed to the last long climb. I felt strong and overtook quite many, among others Pekka who was running 46K. I reached the top in a bit over 3h and started to dream about sub 4h time. Just 10k downhill, how hard can it be? Well, it was harder than it sounds, and not totally downhill but I'm very pleased that I was able to finish strong in just under 4h. On the top that I came 10th woman overall and got a prize for my efforts. Very happy! Results: https://www.mso-chrono.ch/en/results/725-matterhor...

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Friday Aug 25, 2017 #

Trail running 28:00 [2] 3.0 km (9:20 / km) +160m 7:22 / km

Easy recon run in Zermatt with Sami

Thursday Aug 24, 2017 #

Note
(rest day)

Wednesday Aug 23, 2017 #

Cycling warm up/down 16:00 [2] 6.1 km (2:37 / km) +53m 2:31 / km

Running intervals 54:00 [4] 11.2 km (4:49 / km)
ahr:160 max:182

5x1600m intervals at 4:00 pace with 400m jog recoveries. 6:30, 6:30, 6:24, 6:25, 6:23. Sollentuna FK was playing against Syrianska FC at the vallen tonight so I had to rush a bit to get my training done before the match begun. Weird to be running alone while the crowds were watching. Got quite a lot of cheering :)

Cycling 16:00 [2] 5.6 km (2:51 / km) +64m 2:42 / km

Tuesday Aug 22, 2017 #

Note
(rest day)

Monday Aug 21, 2017 #

Trail running long 2:51:00 [3] 32.0 km (5:21 / km) +252m 5:08 / km

Long run in Järvafältet. First 20k easy, then 5k+3k+1k at m-pace (4:15-4:30) with 5min jog in between.

Sunday Aug 20, 2017 #

Trail running 42:00 [2] 7.2 km (5:50 / km) +76m 5:32 / km

Easy recovery run. Balls so sore from yesterday that I wasn't able to do my long run. I need a super quick recovery now!

Saturday Aug 19, 2017 #

11 AM

Trail running 30:00 [2] 4.1 km (7:19 / km) +34m 7:02 / km

Easy jog, jumps, drills, and sprints
9 PM

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

Running 41:18 [5] 10.0 km (4:08 / km) +87m 3:57 / km

Midnattsloppet Stockholm. More gentle start than last year and able to keep the pace better until the end. Solid run but steep climbs on kilometres 4-6 were once again really tough and took all out. Still able to finish stronger than last year! 25th. Results: http://stockholm.midnattsloppet.r.mikatiming.de/?p...

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Friday Aug 18, 2017 #

Trail running 34:00 [2] 6.1 km (5:34 / km) +51m 5:21 / km

Easy run with 6x100m strides

Thursday Aug 17, 2017 #

Running intervals 1:06:00 [4] 11.7 km (5:38 / km) +57m 5:30 / km

20x200m/200m intervals in 37-43'' with 200m jog recoveries, plus warm up and warm down, and some drills and sprints. Sami came along!

Wednesday Aug 16, 2017 #

Cycling 20:00 [1] 8.0 km (2:30 / km)

Trail running 40:00 [2] 7.0 km (5:43 / km) +60m 5:29 / km

Tuesday Aug 15, 2017 #

Running intervals 57:00 [4] 12.1 km (4:43 / km)
ahr:165 max:185

5000m + 2000m + 1000m intervals with 400-600m jog recoveries. 5000m at 4:15 pace, 2000m at 4:05, and 1000m at 3:48.

Running 12:00 [1] 2.0 km (6:00 / km)

Swimming 10:00 [1] 0.4 km (25:00 / km)

Monday Aug 14, 2017 #

Note
(rest day)

Sunday Aug 13, 2017 #

Trail running long 2:38:00 [3] 30.02 km (5:16 / km) +247m 5:03 / km
ahr:150 max:175

Long progressive around Edsviken in pouring rain and thunder. First 15k easy, then 12k at m-pace, and 3k warm down. It was hard work today!

Saturday Aug 12, 2017 #

Trail running 40:00 [1] 5.7 km (7:01 / km) +90m 6:30 / km

Easy run around Ravalen with Sami

Friday Aug 11, 2017 #

Running 26:00 [2] 5.1 km (5:06 / km)

Katajanokan kierros from Viking terminal

Thursday Aug 10, 2017 #

Running intervals 1:02:00 [4] 11.6 km (5:21 / km)
ahr:161 max:183

7x1000m intervals with 2min jog recoveries. Splits 4:02, 4:03, 3:57, 4:02, 4:01, 3:59, 3:56. Not yet fully recovered from the weekend but okay workout.

Running 20:00 [1] 3.0 km (6:40 / km)

Jog with Tuuli :) Tuuli riding a bike while I ran. Robbie's concert in Ratina in the evening.

Wednesday Aug 9, 2017 #

Trail running 45:00 [2] 8.3 km (5:25 / km) +80m 5:10 / km
slept:8.0 weight:61.9kg

Easy run to Översjön, dip into the lake, and jog back :)

Tuesday Aug 8, 2017 #

Trail running 38:00 [2] 6.4 km (5:56 / km) +100m 5:30 / km
ahr:139 max:155 slept:8.0 weight:62kg

Easy run from Medley to Rösjö along Edsviken and back through the forest.

Strength (weights) 45:00 [3]

Monday Aug 7, 2017 #

Trail running 38:00 [1] 6.23 km (6:06 / km) +83m 5:43 / km

Easy recovery run in Edsviken. Legs in surprisingle good shape after the Fjällmaraton! Just ankles a bit sore but otherwise fine.

Strength (core) 15:00 [2]

Work towards better core and stronger abs has officially begun!

Sunday Aug 6, 2017 #

Note
(rest day)

Drive home from Trillevallen

Saturday Aug 5, 2017 #

Trail running 5:10:00 [3] 43.0 km (7:13 / km) +2100m 5:48 / km

Kia Fjällmaraton from Vålådalen to Trillevallen through three peaks Ottfjället, Hållfjället, and Välliste. Okay start but feeling some tiredness in the body. Ran upp Ottfjället with Lilian, feeling still alright. Then she disappeared quickly on the way down and Elin Dahlstedt caught up with me. It was wet, muddy, and slippery and I was struggling big time with descents. My x-talons had absolutely no grip in the mud and I was sliding wildly. For me mud was much more challenging than rocky alpine paths. So I took it quite cautiously instead of risking. Ran quite ok up to half way where I watched Lilian to run away from me. Ascend to Hållfjället was still ok even though some people passed me on the way down. But after Ottsjö (28km) I felt I've given everything and my abs started to cramp. After that it was really hard to push. I lost loads on the last climb up to Välliste (15-20min) and also quite a lot on the way down (5min). Gutted that I was so weak in the end and didn't know how to cope with the mud or the cramps. I lost a few positions on the last hill and ended 16th. Lilian was incredibly fast on the second half and finished 7th. Results: http://live.eqtiming.no/30997?focusuid=#result:969...-

Friday Aug 4, 2017 #

Trail running 37:00 [2] 5.1 km (7:15 / km) +106m 6:34 / km

Thursday Aug 3, 2017 #

Trail running 25:00 [1] 4.1 km (6:06 / km) +43m 5:48 / km

Wednesday Aug 2, 2017 #

Trail running tempo 1:01:00 [4] 13.1 km (4:39 / km) +105m 4:29 / km
ahr:169 max:185

10k tempo around Säbysjön. Realised afterwards that it was a bit harder than it should have been. I hope to recover until Saturday...

Tuesday Aug 1, 2017 #

Trail running 1:34:00 [2] 15.03 km (6:15 / km) +212m 5:51 / km
ahr:138 max:154 slept:8.0

Easy half-long trail run on small paths. Cows and horses on the way.

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