Training Log Archive: redriderIn the 7 days ending Aug 25, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Aug 25, 2013 #
Running hills 1:00:00 [3] 11.2 km (5:21 / km) +312m 4:42 / km
3km warm up + 3 x 1,2km /+50m hill reps in Pyynikki with 3-4min recoveries (0,7km) + 3km warm down
Strength 10:00 [2]
core + stairs
Saturday Aug 24, 2013 #
Running 41:00 [2] 8.1 km (5:04 / km)
easy run from railway station to Veisu and back.
Friday Aug 23, 2013 #
7 AM
Running 15:00 [2] 3.0 km (5:00 / km)
early morning run before heading to the airport. off to Finland for the weekend. traveling all day.
Thursday Aug 22, 2013 #
Running tempo 1:14:00 [4] 15.4 km (4:48 / km) +65m 4:42 / km
ahr:157 max:177
2km warm up + 5km marathon pace (4:18-4:38 per km) + 2km jog + 5km marathon pace (4:29-4:34 per km) + warm down. country roads & paths. happily surprised how easy it was!
Wednesday Aug 21, 2013 #
Running intervals 1:09:00 [4] 14.0 km (4:56 / km) +60m 4:50 / km
ahr:162 max:189
2km warm-up + 8x1km intervals on road (3:55-4:05 per km) with 3min recoveries + warm-down. last rep uphill. legs were a bit tired but not nearly as sore as a week ago. massage in the evening. painful.
Tuesday Aug 20, 2013 #
Running 58:00 [2] 11.0 km (5:16 / km) +50m 5:09 / km
easy run around draycote water with some leaps at the end of the run
Strength (core) 15:00 [2]
Monday Aug 19, 2013 #
Note
(rest day)