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Training Log Archive: redrider

In the 31 days ending Dec 31, 2017:

	activity	#	time	miles		km		+m
	Running	23	20:42:43	120.86	(10:17)	194.5	(6:23)	958
	Strength	10	7:20:00
	Trail running	6	6:23:00	34.42	(11:08)	55.4	(6:55)	848
	Skiing	3	3:36:00	27.71	(7:48)	44.6	(4:51)	420
	Cross training	2	1:14:00	3.17		5.1
	Orienteering	1	1:05:00	4.85	(13:25)	7.8	(8:20)	156
	Cycling	1	10:00
	Total	33	40:30:43	191.01		307.4		2382
averages - sleep:8 weight:60.5kg

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Sunday Dec 31, 2017 #

Note
(sick)

Stomach flu & fever & back pain

Running 1:40:00 [1] 7.0 km (14:17 / km) +100m 13:20 / km

Walk to Pai Long Beach. Feeling pretty shitty.

Saturday Dec 30, 2017 #

Note
(sick)

Stomach flu & fever & back pain

Friday Dec 29, 2017 #

Running hills 57:00 [4] 9.2 km (6:12 / km) +170m 5:40 / km

Morning run followed by 10x50s stairs with jog down recoveries. Loop from the behind to Noppharat Beach and then hill reps in the resort. Sweaty.

Running 46:00 [2] 7.0 km (6:34 / km)

Afternoon run with Sami during low tide to some distant islands in front of the Noppharat Beach. Awesome to be able to run across the waters!

Cross training (kayaking) 1:04:00 [2] 5.1 km (12:33 / km)

Kayaking through some narrow passes between huge rocks and caves in a mangrove forest in Ao Thalane. Awesome!

Thursday Dec 28, 2017 #

Running 30:00 [2] 5.4 km (5:33 / km) +50m 5:19 / km

Morning run to Noppharat Beach. Love it!

Running 52:00 [2] 9.3 km (5:35 / km) +133m 5:13 / km

Afternoon run to Ao Nang Beach and further towards Krabi town exploring the neighbourhood and possible routes to Railay Beach. Found none.

Strength 30:00 [2]

Gym including heel raises, one-leg heel raises, deep front squats, single-leg squats, lunges, reverse lunges, hamstring curls with a swiss ball, crunches, abs, triceps, push press, back extensions, side holds, and plank.

Wednesday Dec 27, 2017 #

Running 30:00 [1] 4.5 km (6:40 / km) +36m 6:25 / km

Easy run with Sami in Ao Nang after the long flight. Tired.

Tuesday Dec 26, 2017 #

Trail running 1:30:00 [2] 14.0 km (6:26 / km) +202m 6:00 / km

Snowy trail run on small paths around Suolijärvi. Magical!

Monday Dec 25, 2017 #

Trail running 1:15:00 [1] 7.0 km (10:43 / km) +154m 9:39 / km

Terrain hike with Sami

Sunday Dec 24, 2017 #

Trail running 55:00 [2] 9.1 km (6:03 / km) +123m 5:40 / km

Christmas run on small paths in snowy forest :)

Saturday Dec 23, 2017 #

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)

Running tempo 21:43 [4] 5.1 km (4:15 / km) +10m 4:13 / km

Christmas parkrun in snowfall. Icy, windy, and slippery but kind of christmasy. Slow time but a good start for Christmas!

Running warm up/down 17:00 [2] 2.8 km (6:04 / km)

Friday Dec 22, 2017 #

Running 40:00 [2] 7.2 km (5:33 / km)

Easy run with 5x100m strides

Thursday Dec 21, 2017 #

10 AM

Running 28:00 [2] 5.0 km (5:36 / km) +50m 5:20 / km

Morning run from the city to Arabianranta

6 PM

Running hills 41:00 [3] 7.3 km (5:37 / km) +60m 5:24 / km

5x45'' hill reps + 5x45'' intervals with 60-90'' jog recoveries

Wednesday Dec 20, 2017 #

Running 54:00 [2] 9.4 km (5:45 / km)

Run from Arabianranta with Missu. Lovely company and love our new hoods!

Strength 1:00:00 [3]

Strength with Missu:
Warming up with some bendings with dumbbells and kettlebell swing, then
1. Squats 3x15x20-40kg
2. Push press 3x12x20kg
3. Vatsarullaukset 3x10
4. Mo Farah lunges 3x15x5kg
5. Linkkarit 3x20x5kg
6. Single-leg deadlifts followed by calf raises 3x10x5kg
7. Chins with rubber band 3x3

Running warm up/down 12:00 [2] 2.2 km (5:27 / km)

Tuesday Dec 19, 2017 #

Running intervals 1:00:00 [4] 10.0 km (6:00 / km)

Warm up with drills and 4x50m strides, then 200, 400, 600, 800, 800, 600, 400, 200m intervals with 2min recoveries, and warm down incl. 4x50m strides. Splits 0:38, 1:25, 2:11, 3:03, 3:04, 2:13, 1:26, 0:37.

Monday Dec 18, 2017 #

9 AM

Running (drills) 35:00 [2] 5.0 km (7:00 / km)
slept:8.0 weight:60.5kg

Jog, drills, jumps, hurdles, and 5x100m accelerations

Strength 1:00:00 [3]

1. Eccentric heel raises
2. Deep front squats 3x10x30kg
3. Dead lifts 3x10x40kg
4. Clean 4x5x30kg
5. Single leg squats 3x10x30kg
6. Reverse lunge and hold 3x6x30kg
7. Step ups 3x10x20kg
8. Press ups 3x15x15kg
9. Back extensions 3x15x10kg
10. Box jumps 6 x up, 6 x down, 6x up-and-down
11. Small hops on the bench 3x20
12. Core

6 PM

Skiing (classic) 1:01:00 [2] 10.6 km (5:45 / km) +171m 5:20 / km

Testing Peltonen’s nanogrip skis. Excellent grip but not the best glide. Maybe it was the weather?

Sunday Dec 17, 2017 #

Skiing (skate) 1:30:00 [2] 20.0 km (4:30 / km)

Skiing with Annika and Venla from Kyötikkälä after a short loop with Tuuli first :) Excellent ski tracks! Just amazing!

Saturday Dec 16, 2017 #

10 AM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Running tempo 35:00 [4] 7.6 km (4:36 / km) +150m 4:11 / km

Pyynikin testijuoksu. Horrible weather, wrong shoes, and bad legs. Slowest time ever and over 5min slower than last time. Hoping to improve it by at least 2-3min during the winter!

Running warm up/down 25:00 [1] 4.0 km (6:15 / km)

Friday Dec 15, 2017 #

Running 25:00 [2] 3.5 km (7:09 / km)

Warm up, drills, jumps, hurdles, and 6x50m accelerations. Nervous system tired from yesterday and responded lazily.

Strength 45:00 [3]

1. Eccentric calf raises
2. Deep front squats 3x10x20kg
3. Single-leg squats 3x10x20kg
4. Single-leg deadlifts 3x10x20kg
5. Reverse lunge and knee up 3x8x20kg
6. Step downs from the bench 3x10x20kg
7. Box jumps 5+5
8. Back extension 3x15x10kg
9. Back exercises
10. Abs

Thursday Dec 14, 2017 #

Running intervals 1:00:00 [5] 7.8 km (7:42 / km)

Warm up incl. drills, then 2x4x200m progressive intervals with Heidi in 38-34sec with full recoveries (1,5-2min) and 5min jog between the sets. Fun!

Skiing (skate) 1:05:00 [2] 14.0 km (4:39 / km) +249m 4:16 / km

Skiing on Hervanta-Kovistonkylä ski tracks with Pekka. Surprisingly good tracks and good fun!

Wednesday Dec 13, 2017 #

Trail running 1:02:00 [2] 10.3 km (6:01 / km) +122m 5:41 / km

Easy off road run in the snow incl. 5x100m strides

Strength 30:00 [2]

Tuesday Dec 12, 2017 #

Running intervals (treadmill) 45:00 [4] 8.2 km (5:29 / km)
ahr:153 max:184 slept:8.0

5x3min on treadmill with 2min jog recoveries. Pace 15kph, 15kph, 15,5kph, 15,5kph, 16kph.

Monday Dec 11, 2017 #

Orienteering 1:05:00 [2] 7.8 km (8:20 / km) +156m 7:35 / km

Sunday Dec 10, 2017 #

Trail running hills 58:00 [3] 8.4 km (6:54 / km) +247m 6:01 / km

10x1min+2min off road hill reps up to Karkunvuori with jog down recoveries (1,5min)

Saturday Dec 9, 2017 #

Cycling warm up/down 10:00 [1]

Strength 1:00:00 [3]

Hurdle walk
Hurdle jumps
Bench hops 3x20
Box jumps 3x10
Single leg calf raises 3x10x20kg
Single leg squats 3x10x30kg
Chest press 3x15x15kg
Clean 3x5x30kg
Front squats 3x10x30kg
RDLs 3x10x40kg
Press ups 3x5x20kg
Back extensions in a bench 3x15x10kg
Abs

Running 18:00 [2] 3.1 km (5:48 / km)

warm down incl. 6x80m strides

Thursday Dec 7, 2017 #

8 AM

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)

warm up and down including drills, 5x10 forward jumps, and 4x50m accelerations

Strength 1:00:00 [3]

1. Eccentric one-leg heel raises 3x15
2. Heel raises 3x10x20kg
3. Deep front squats 3x10x20kg
4. Press ups 3x5x20kg
5. Cleans 4x5x30kg
6. Box jumps up and down 4x10
7. RDLs 3x10x40kg
8. Squats 3x10x40kg
9. One-leg squats 3x10x30kg
10. Step ups 3x10x30kg
11. Step downs 3x10x20kg
12. Back extensions 3x15x10kg
13. Chest press 3x15x20kg
Core exercises in between

3 PM

Trail running 43:00 [2] 6.6 km (6:31 / km)

Easy off road run in snowy trails with Outi

Wednesday Dec 6, 2017 #

Running 2:12:00 [2] 20.0 km (6:36 / km) +81m 6:28 / km

100x100m intervals in honour of Finland with walking recoveries

Tuesday Dec 5, 2017 #

9 AM

Running 36:00 [2] 6.6 km (5:27 / km) +73m 5:10 / km

Easy morning run. Some soreness in legs from yesterday.

7 PM

Running intervals 1:10:00 [5] 9.3 km (7:32 / km)

warm up and drills incl. 4x50m and 2x150m strides, then 400m, 500m, 600m, 600m, 500m, 400m intervals at 3:15-3:33 pace, followed by 150m-140m-130m-120m-100m strides at about 3:00 pace, and short warm down. Splits 0:28, 0:28, 1:18, 1:45, 2:08, 2:07, 1:44, 1:20, 0:25, 0:24, 0:22, 0:21, 0:18.

Monday Dec 4, 2017 #

Cross training warm up/down 10:00 [1]

Strength 1:00:00 [3]

Strength at gym incl.
1. 4x15 eccentric one-leg heel raises
2. 3x10x20kg one-leg heel raises
3. 3x10x20kg deep front squats
4. 3x15 hamstring curl with a swiss ball
5. 3x10x20kg step downs
6. 3x15x10kg back extensions
7. 3x10x40kg RDLs
8. 3x10x20kg cleans
9. 3x15x20kg hip lifts
10. 3x10x10kg wobble squats
11. 3x10x20kg reverse lunges and knee ups

Sunday Dec 3, 2017 #

Running 49:00 [2] 7.6 km (6:27 / km)

Easy run with Sami to Lammassaari. Love our new hoods!

Strength 5:00 [3]

Saturday Dec 2, 2017 #

8 AM

Running 47:00 [2] 8.0 km (5:53 / km)

Easy run to Seurasaari and back

Friday Dec 1, 2017 #

Strength 30:00 [3]

1. Eccentric one-leg heel raises
2. One-leg heel raises 3x10x15kg
3. Deep front squats 3x10x25kg
4. One-leg squats 3x10x20kg
5. Step-ups 3x10x20kg
6. Lunges 3x10x20kg
7. Core exercises

Running 30:00 [2] 5.1 km (5:53 / km) +45m 5:38 / km

Easy run in slush

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