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Training Log Archive: redrider

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
Running	24	23:32:11	160.28	(8:49)	257.94	(5:28)	1563
Trail running	4	5:20:00	27.03	(11:50)	43.5	(7:21)	768
Strength	6	4:02:00
Skiing	2	2:47:00	24.02	(6:57)	38.65	(4:19)	373
Cross training	2	1:40:00	4.35		7.0
Cycling	1	10:00
Total	34	37:31:11	215.67		347.09		2704

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Wednesday Jan 31, 2018 #

Running intervals (indoor ) 1:05:00 [4] 12.0 km (5:25 / km)

20min warm up with drills, then 20x200m in 39-44s with 200m jog recoveries, and 6min warm down

Running 38:00 [2] 5.7 km (6:40 / km) +50m 6:23 / km

Easy evening run with Sami to Kumpula mansion, and then to Kumpula allotment garden before turning back to Annala garden and Annala mansion and from there the seaside back home. Lovely round!

Tuesday Jan 30, 2018 #

Trail running 56:00 [2] 9.5 km (5:54 / km) +37m 5:47 / km

Easy run to Lammassaari and Kuusiluoto incl. 5x15'' strides. Supposed to do intervals but still not fully recovered.

Monday Jan 29, 2018 #

11 AM

Running 55:00 [2] 9.4 km (5:51 / km) +101m 5:33 / km

Very easy run to discover new hoods and to run off the flu. Still coughing a lot.

6 PM

Cross training 10:00 [1]

Strength 40:00 [3]

Strength at gym. I've totally lost all my strengths during the illness!
1. One leg heel raises 3x10x20kg
2. Deep front squats 3x10x20kg
3. Push press 4x5x20kg
4. Static lunges 3x10x20kg
5. One leg squats 3x10x20kg
6. Back extensions 3x15x10kg
7. Glutes 3x10x45kg
8. Hamstring curl with swiss ball 3x15
9. Core

Sunday Jan 28, 2018 #

Note
(sick)

Thought I was getting better but then I felt lousier again. So tired of being sick! :(

Saturday Jan 27, 2018 #

Running 45:00 [1] 7.5 km (6:00 / km)
(sick)

Just going out for a little jog when I noticed there was a control hanging on our home alley just a hundred meters from the house. So I found out what was going on and then went and picked a map from the nearby school. It was the regional winter street O series. Still too weak from the illness to do the training now but I'm planning to do it later.

Friday Jan 26, 2018 #

Note
(sick)

Slightly better but still coughing and problems with breathing.

Thursday Jan 25, 2018 #

Note
(sick)

First day without fever. Still a horrible headache and other symptoms.

Wednesday Jan 24, 2018 #

Note
(sick)

Just 38,5C. Maybe I won't die on this after all...

Tuesday Jan 23, 2018 #

Note
(sick)

40,1C and nearly dying. Didn't think things could go any worse.

Monday Jan 22, 2018 #

Note
(sick)

Caught Sami's flu. 39,5C and feeling absolutely horrible.

Sunday Jan 21, 2018 #

Running long 2:34:00 [2] 30.01 km (5:08 / km) +135m 5:01 / km

Long run around Pyhäjärvi. Freezing but otherwise fine. Very sceptical during the first 10k whether I could run the whole round but after Rajasalmi bridge I started to believe I could do it and it got easier. Pleased with myself!

Saturday Jan 20, 2018 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +34m 5:48 / km

Warm up with drills and 8x100m strides.

Running tempo 21:00 [4] 5.0 km (4:12 / km) +34m 4:04 / km

Teivo Cup 3. Freezingly cold and a bit slippery but otherwise good. Nice to be back even if the time wasn't what I was hoping for. But it felt too cold to run faster than that and also a mistake not to have studded shoes. 3rd after Mira and Niina.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +20m 4:53 / km

Warm down including 10x30s intervals with 30s jog recoveries

Friday Jan 19, 2018 #

Running (treadmill) 30:00 [2] 5.5 km (5:27 / km)

Strength 30:00 [3]

Circuit at home
1. Eccentric one leg heel raises 3x15
2. Plank
3. Reaching down from a stair 3x15
4. Push-ups
5. One leg squats 3x15
6. Back exercises
7. Reverse lunge and knee up 3x15
8. Dip
9. Squat jumps 3x10
10. Sides
11. Hip lifts with feet on a swiss ball 3x15
12. Cycling abs
13. Hamstring curl with a swiss ball 3x15
14. Jack knifes
15. Monster walk

Thursday Jan 18, 2018 #

Running hills 1:15:00 [4] 12.41 km (6:03 / km) +331m 5:20 / km

4x6,5min hill reps with jog down recoveries in Pyynikki with Lotta and Annika. A bit snowy but fun! :) Splits 6:30, 6:32, 6:31, 6:16. Noticed that Strava segment starts a bit earlier than the hill (from the summer theatre).

Wednesday Jan 17, 2018 #

Trail running long 1:31:00 [2] 17.5 km (5:12 / km) +167m 4:58 / km

First touch to Keskuspuisto. The loop looked a bit shorter on the map but still pretty nice easy run around trails of Keskuspuisto, then further to Oulunkylä and back along Vantaa river. Very nice loop! :)

Tuesday Jan 16, 2018 #

12 PM

Running intervals 1:00:00 [4] 11.0 km (5:27 / km)

8x800m intervals with 2min recoveries in 3:01-3:06. Not sure about the pace but it went quite all right. My first touch to Mylly, the famous multifunctional sports centre in Helsinki, hidden inside ugly concrete but with colourful interior. Very pleasant first impression!

Monday Jan 15, 2018 #

Skiing (skate) 45:00 [2] 11.6 km (3:53 / km) +110m 3:42 / km

Xc skiing in Hakunila. Unfortunately they were maintaining the tracks just when I went there and only a short loop was open for public and I didn't get a chance to ski the whole 3,5k loop. A big disappointment. Nevertheless it was all packed and people didn't seem to mind much that they only got to circle around a 1,5k loop. Nuts.

Sunday Jan 14, 2018 #

Skiing long (skate) 2:02:00 [2] 27.05 km (4:31 / km) +263m 4:18 / km

Skiing from Kauppi to Kangasala with Anni, Lotta, and Annika. Fun! :)

Saturday Jan 13, 2018 #

11 AM

Running warm up/down 24:00 [2] 4.1 km (5:51 / km) +83m 5:19 / km

Running tempo 33:11 [4] 7.7 km (4:19 / km) +148m 3:56 / km

Pyynikin testijuoksu. A bit slippery at parts and pretty cold but otherwise good winter conditions. I was aiming to cut a minute from my previous time but accidentally took two minutes. So happily surprised this time :) Anni-Maija was about 46s faster and Lotta a bit after.

Running warm up/down 14:00 [2] 2.1 km (6:40 / km)

Friday Jan 12, 2018 #

Trail running 43:00 [2] 8.3 km (5:11 / km) +143m 4:46 / km

Easy run including 3x5x30''/30''/2' intervals. Followed Vantaanjoki to north and back. Such lovely running routes!

Thursday Jan 11, 2018 #

10 AM

Running 1:08:00 [2] 12.5 km (5:26 / km) +162m 5:07 / km

First time loop around Vanhankaupunginselkä. Beautiful round but insanely cold! (not really, only -2C or something but feels freezing after +30C)

6 PM

Cycling warm up/down 10:00 [1]

Strength 40:00 [3]

1. One-leg heel raises 3x10x25kg
2. Deep front squats 3x10x25kg
3. Chest press 3x10x20kg
4. Reverse squat + knee 3x10x20kg
5. Crunches on a tilted bench 3x15
6. Glutes 3x10x40-50kg
7. Back extension 3x15x10kg
8. RDLs 3x10x35kg
9. Push press 3x10x20kg
10. Step ups 3x10x20kg

Wednesday Jan 10, 2018 #

7 AM

Running 27:00 [2] 5.0 km (5:24 / km)

Last morning run to Noppharat Thara Beach incl. 10x15'' strides. Then flight home.

Tuesday Jan 9, 2018 #

6 AM

Running 54:00 [1] 7.0 km (7:43 / km)

Morning run with Sami to Noppharat Thara Beach before sunrise. Awesome!

4 PM

Strength 40:00 [3]

10-15 reps, 3 rounds, weights
1. Static lunge
2. Front squats
3. Leg raises
4. Reverse lunge + knee
5. Straight leg jack knife
6. Clean and press
7. Bent over row
8. Bicep curl
9. RDL
10. Hamstrings

Heel raises
One-leg heel raises
Glutes (transverse lunges)
Plank
Back exercises
Push-ups
Sides

5 PM

Running 33:00 [2] 6.0 km (5:30 / km)

Last evening run to Noppharat Beach. 1h massage in the evening.

Monday Jan 8, 2018 #

8 AM

Running 35:00 [2] 6.0 km (5:50 / km)

Morning run to Noppharat Beach with Ellu and Tomi. Short swim afterwards.

4 PM

Running long 1:44:00 [3] 20.24 km (5:08 / km) +127m 4:59 / km
ahr:154 max:182

Long run to Khlong Muang Beach. Easier than last time but a bit of acceleration at the end (and when running away from dogs). In addition to dogs I met a few cows and goats at the side of the road and several chicken. Lots of support and cheering too on the way.

Sunday Jan 7, 2018 #

7 AM

Running 33:00 [2] 6.02 km (5:29 / km)

Morning run to Noppharat Beach and a bit of yoga. Then swim in the pool.

3 PM

Running warm up/down 10:00 [2] 1.7 km (5:53 / km)

Strength 32:00 [2]

Strength at gym including heel raises, one-leg heel raises, deep front squats, leg extension, shoulder pull, hamstring curl, push press, lunges with rotation, abs, one-leg squats, glutes, back exercises, push-ups, sides, and plank.

Running 35:00 [2] 6.2 km (5:39 / km)

Short loop after the gym. Tried to climb up the hill behind the resort but couldn't find the path leading to it so I just did the normal round to Noppharat beach. Local Sunday activity seems to be picnicing with family under the trees by the beach. Some people play music loud in their cars while doing picnic so there was a bit of festival feeling.

Saturday Jan 6, 2018 #

8 AM

Running 32:00 [2] 6.0 km (5:20 / km)

Morning run to Noppharat Beach and swimming.

5 PM

Running intervals 1:02:00 [4] 11.65 km (5:19 / km) +30m 5:15 / km
ahr:156 max:189

2x(1-2-3-3-2-1) intervals with 1min jog recovery. Very hot (+30C) and a lot of traffic. Hard to find space for doing the intervals. Nice to get it done tho! :)

Friday Jan 5, 2018 #

8 AM

Running 24:00 [2] 4.2 km (5:43 / km)

Morning run to Ao Nang beach

12 PM

Cross training 1:30:00 [2] 7.0 km (12:51 / km)

Kayaking from Ao Nang to Phra Nang beach and further to Phra Nang Cave and around a few small isles before turning back to Ton Sai beach. First hour was fine but then our kayak got filled with water and flipped a few times. We had to go back to Phra Nang beach and let the water out before continuing. Next stop was in Ton Sai but then the kayak got filled with water much quicker and we had to leave it there and take a long tail boat back. Such a shame and miserable ending to otherwise a great tour!

6 PM

Running 45:00 [2] 8.1 km (5:33 / km)

Easy evening run to Noppharat Beach. Tired after an adventurous day.

Thursday Jan 4, 2018 #

Running intervals 53:00 [4] 10.51 km (5:03 / km) +138m 4:44 / km
ahr:154 max:185

6x4min intervals with 2min jog recoveries, followed by 5x100m strides. Pretty tough in the heat and a bit slower pace than planned. Quite okay anyway. Nice to be able to run intervals! :)

Wednesday Jan 3, 2018 #

Trail running 1:15:00 [1] 5.2 km (14:25 / km) +298m 11:13 / km

Jungle hike. Took a long tail boat from Nappharat Beach to Ton Sai Beach, then walked with Sami over the hill to the other side of the peninsula along a spooky jungle trail, spotting monkeys and colourful spiders on the way. Came down to Railay East and followed the path further to Phranang Beach, passing the crossing point to the viewpoint and the lagoon, and then back to Railay East again to get to our final destination Railay West.

Trail running 55:00 [1] 3.0 km (18:20 / km) +123m 15:13 / km

Hike / rock climbing to Princess Lagoon and the viewpoint. Quite a hike I'd say with fair amount of rock climbing. Lagoon was amazing!

Tuesday Jan 2, 2018 #

Running long 1:35:00 [3] 19.3 km (4:55 / km) +170m 4:43 / km
ahr:160 max:180

Long progressive to Khlong Muang Beach. Hadn't really planned it but felt good and decided to run 45min on one direction before turning back. When I got to Klong Muang Beach and watched the sunset I realised that I had to hurry back if I wanted to get home before dark. So I had to race against the clock on the way back ;)

Monday Jan 1, 2018 #

Strength 1:00:00 [2]

Strength session at gym.
1. One-leg heel raises with weights 3x10
2. Shoulder pull with weights 3x15
3. Deep front squats with weights 3x10
4. Shoulder/back push with weights 3x10
5. Leg extension with weights 3x10
6. Push press with weights 3x10
7. Lunges, followed by rotation with weights 3x20
8. Abs
9. Single-leg squats with weights 3x10
10. Back exercises
11. Hamstring curl with a swissball 3x20
12. Sides, arms, push-ups, plank, glutes

Running 38:00 [2] 6.1 km (6:14 / km)

Easy run with Sami

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