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Training Log Archive: redrider

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Cycling13 16:36:00 245.38(4:04) 394.9(2:31) 2190
  Trail running7 10:16:00 44.55(13:50) 71.7(8:35) 2124
  Strength12 5:00:00
  Running4 2:35:00 9.01(17:12) 14.5(10:41) 693
  Cross training4 1:55:00 1.24 2.0
  Swimming2 1:47:00 2.98(35:52) 4.8(22:18)
  Orienteering1 1:44:00 5.28(19:41) 8.5(12:14) 106
  Aqua jogging2 1:25:00
  Total31 41:18:00 308.45 496.4 5113

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Saturday Oct 31, 2020 #

Running hills 1:00:00 [4] 5.5 km (10:55 / km) +487m 7:34 / km

10x Pispala stairs 2:15-2:35. Every other walking, every other running.

Friday Oct 30, 2020 #

Cycling (cyclocross) 1:30:00 [2] 29.5 km (3:03 / km) +201m 2:57 / km

Cyclocrossing in the rain and darkness through the Central Park

Thursday Oct 29, 2020 #

Running (walk ) 15:00 [1] 1.6 km (9:22 / km)

Brisk walk to the gym

Strength 35:00 [3]

3x12x30kg squats, 3x20x30kg heel raises, 5x15 calf jumps, 3x12x30kg deadlifts, 3x15x10kg side lifts, 3x15x10kg lunges, 3x20x25kg sitting heel raises, 3x8x20kg one-leg leg extensions, vuorohyppelyt steppilaudalla 3x20, one leg hip raises 3x15, back exercises, abs, single leg balancing squats on wobble, wobble hops

Cross training (elliptical) 20:00 [2]

Wednesday Oct 28, 2020 #

Cycling intervals (indoor) 45:00 [4] 22.0 km (2:03 / km)
ahr:145 max:173

5x5min/1min bike intervals at 180W

Tuesday Oct 27, 2020 #

Trail running 1:05:00 [3] 9.3 km (6:59 / km) +160m 6:26 / km

Evening run incl. 4x45” stairs

Monday Oct 26, 2020 #

Running (walk ) 30:00 [1] 3.2 km (9:22 / km)

Lunch walk to the garage. Achilles rehab week 5.

Cross training 20:00 [1] 2.0 km (10:00 / km)

Strength 30:00 [2]

1. leg extension 3x15x50kg
2. leg press 3x15x70kg
3. calf press 3x15x70kg
4. squats 3x12x30kg
5. heel raises 3x15x30kg
6. deadlifts 3x10x40kg
7. side lifts 2x3x15x10kg
8. lunges 3x10x10kg
9. 3x15 calf jumps
10. leg curl with a swissball 3x15
11. abs

Sunday Oct 25, 2020 #

Orienteering (walk ) 1:44:00 [1] 8.5 km (12:14 / km) +106m 11:31 / km

Control pick with Heidi in Kentävänniemi

Strength (circuit) 30:00 [2]

Saturday Oct 24, 2020 #

Trail running (stairs) 1:10:00 [4] 9.2 km (7:37 / km) +280m 6:36 / km
ahr:150 max:182

Sorola stairs with Heidi. 5x long stairs (1:50-2:00) and 5x short stairs (36-37'').

Friday Oct 23, 2020 #

Cycling (MTB) 1:05:00 [2] 19.5 km (3:20 / km) +255m 3:08 / km

MTB ride to Suolijärvi and around it and back via Lukonmäki

Thursday Oct 22, 2020 #

Trail running 42:00 [2] 6.5 km (6:28 / km) +80m 6:05 / km

Easy lunch run on trails

Trail running (stairs) 45:00 [3] 3.0 km (15:00 / km) +150m 12:00 / km

Stairs with Saila. 4x1min walking/running long stairs, then 6x short stairs (3 slow and 3x15s sprints), then again 4x1min long stairs, and 3x20 uphill jumps.

Trail running (walk ) 1:32:00 [1] 8.5 km (10:49 / km) +102m 10:13 / km

Nordic walking with Sami as warm down

Wednesday Oct 21, 2020 #

Cycling intervals (indoor) 1:00:00 [4] 28.0 km (2:09 / km)
ahr:152 max:173

10min warm up (130W), then 6x5min at 190-200W with 1min recoveries (100W), and warm down (130W)

Strength (circuit) 30:00 [2]

Tuesday Oct 20, 2020 #

Trail running 50:00 [2] 8.3 km (6:01 / km) +70m 5:47 / km

Easy lunch run on trails. Quads sore from Sunday.

Cycling (indoor) 30:00 [2] 13.0 km (2:18 / km)

Easy evening spin

Monday Oct 19, 2020 #

Aqua jogging 45:00 [1]

Achilles rehab week 4.

Sunday Oct 18, 2020 #

Trail running 1:43:00 [2] 8.6 km (11:59 / km) +1034m 7:29 / km

Sauvarinne Mustavuori with Heidi and Jenni :)

Saturday Oct 17, 2020 #

Swimming 1:00:00 [2] 2.6 km (23:05 / km)

200m warm up, 200m kicks, 100m crawl, 200m pull buyo, 100m crawl, 4x25m intervals with 25m recoveries, 200m breast, 200m crawl, 200m back stroke, 4x50m intervals, 400m crawl, 75m interval with 25m recovery, 300m warm down

Strength (core) 20:00 [2]

Friday Oct 16, 2020 #

Trail running 41:00 [2] 6.8 km (6:02 / km) +65m 5:45 / km

Easy evening run on trails

Thursday Oct 15, 2020 #

Cycling tempo 1:01:00 [4] 20.0 km (3:03 / km) +255m 2:52 / km
ahr:146 max:170

MTB ride around Suolijärvi chasing some segments :)

Strength 45:00 [3]

1. 3x15x25kg leg curl
2. 3x15x25kg leg extension
3. 3x12x20kg deep squats
4. 3x15x20kg heel raises
5. 3x10x35kg deadlifts
6. 2x16x10kg lunge with rotation
7. 3x15 calf jumps
8. 5 box jumps up and down
9. 3x15x10kg side lift
10. 3x10x5kg biceps and triceps
11. abs and back exercises

Wednesday Oct 14, 2020 #

Cycling (MTB) 1:05:00 [2] 19.2 km (3:23 / km) +263m 3:10 / km

MTB ride in the darkening night around Suolijärvi

Tuesday Oct 13, 2020 #

Cross training intervals 45:00 [4]

10min warm up, then 5x3min intervals with 2min recoveries, and 10min warm down

Monday Oct 12, 2020 #

Strength 45:00 [2]

Achilles rehab week 3.
1. Abduction 3x15x30kg
2. Shoulder pull 3x15x20kg
3. Heel raises 3x15x30kg
4. Squats 3x15x30kg
5. 3x15 leg lifts (abs)
6. 3x15 hops
7. Deadlift 3x15x30kg
8. Side lifts 3x15x10kg
9. 3x5x30kg clean
10. 3x15x10kg kettlebell swing

Sunday Oct 11, 2020 #

Trail running (walk ) 1:48:00 [2] 11.5 km (9:23 / km) +183m 8:42 / km

Nordic walking with Saila and Anni

Saturday Oct 10, 2020 #

Cycling (road) 1:52:00 [2] 46.5 km (2:25 / km) +306m 2:20 / km

Ruutana round with Sami in beautiful autumn weather :)

Friday Oct 9, 2020 #

Cross training 30:00 [1]

Strength 40:00 [2]

Strength incl. 3x15x40kg heel raises, 3x15 hops, 3x10x40kg squats, 3x8x40kg deadlifts, 3x10x60kg leg press, 3x10x60kg calf press, 3x15 leg curls, 3x10x10kg side lifts, abs and back exercises.

Thursday Oct 8, 2020 #

Cycling intervals (indoor) 1:00:00 [4] 28.0 km (2:09 / km)
ahr:141 max:165

4x6min intervals at 180W with 1min recoveries

Strength (circuit) 10:00 [2]

Wednesday Oct 7, 2020 #

Cycling 2:20:00 [1] 53.0 km (2:38 / km) +350m 2:33 / km

Lovely afternoon ride with Lotta and Jutta to Ruutana, Kangasala, Rusko, Kaukajärvi and home :)

Tuesday Oct 6, 2020 #

Cycling intervals (trainer) 1:00:00 [4] 30.0 km (2:00 / km)
ahr:140 max:163

9x3min intervals at 190W with 1min recoveries

Strength 5:00 [2]

Achilles exercises

Monday Oct 5, 2020 #

Aqua jogging 40:00 [2]

Aqua running incl. 20x15” intervals. Calves still sore. Achilles rehab week 2.

Sunday Oct 4, 2020 #

Cycling (road ) 2:07:00 [2] 50.5 km (2:31 / km) +360m 2:26 / km

Easy bike ride to Kämmenniemi and back. Strong wind and sore calves from yesterday.

Saturday Oct 3, 2020 #

Running hills (stairs) 50:00 [4] 4.2 km (11:54 / km) +206m 9:34 / km
ahr:149 max:180

8 x Sorolan stairs with walk down recoveries. Every other running, every other walking (every other stair). Laps 1:58, 2:03, 1:48, 2:01, 1:55, 2:03, 1:55, 2:03. Legs shaking at the end. Great workout with minimum impact!

Strength 5:00 [2]

Achilles exercises

Friday Oct 2, 2020 #

7 AM

Swimming 47:00 [2] 2.2 km (21:22 / km)

Morning swim makes the day! :)

Thursday Oct 1, 2020 #

Cycling tempo (road) 1:21:00 [4] 35.7 km (2:16 / km) +200m 2:12 / km
ahr:147 max:177

Out and back training in Saarenmaantie incl. 2 x 13min tempo. Headwind on the way out. Laps13:23 and 14:05.

Strength 5:00 [1]

Achilles exercises

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