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Training Log Archive: redrider

In the 7 days ending Mar 16, 2014:

	activity	#	time	miles		km		+m
	Running	6	6:15:30	42.32	(8:52)	68.1	(5:31)	354
	Trail running	3	3:08:00	19.64	(9:34)	31.6	(5:57)	250
	Cycling	2	2:55:00	46.91	(3:44)	75.5	(2:19)	660
	Strength	1	5:00
	Total	10	12:23:30	108.86		175.2		1264
averages - sleep:8.1 weight:60.8kg

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Sunday Mar 16, 2014 #

Note
slept:6.0 (injured)

Sacral fracture. Pain 1. Slept poorly. Too many things going on right now.. Travel to Stockholm in the evening.

9 AM

Running warm up/down 45:00 [2] 9.0 km (5:00 / km) +25m 4:56 / km

Running tempo 32:30 [4] 7.7 km (4:13 / km) +20m 4:10 / km
ahr:173 max:184

took part to Rugby 5 mile run in Draycote as part of my long run. felt waful but pretty decent pace. didn't think I could run yet under 4:30 min/km..

Running warm up/down 25:00 [2] 4.2 km (5:57 / km) +35m 5:43 / km

Saturday Mar 15, 2014 #

Note
slept:8.0 (injured)

Sacral fracture. Pain 1.

Cycling (road) 1:40:00 [2] 44.0 km (2:16 / km) +525m 2:09 / km
ahr:127 max:159

lovely bike ride with Sami - until my bike fell apart. I noticed there was something wrong with my gear/chains a couple of times before the final breakdown as I pedaled a few times empty. at first it took only a few seconds to get it back again but then suddenly it didn't get back anymore. resistance disappeared and I just had to stop there and Sami had to go and get a car to pick me up. that's it with it then. time for goodbyes.. nyyh!

Running 58:00 [2] 10.5 km (5:31 / km) +50m 5:24 / km
ahr:134 max:171

gorgeous evening run around Draycote in the sun set including 6x100m sprints. beautiful!

Friday Mar 14, 2014 #

Note
slept:9.0 (injured)

Sacral fracture. Pain 2.

10 AM

Trail running 42:00 [2] 7.5 km (5:36 / km) +50m 5:25 / km

easy run in shorts in Draycote. fab day!

3 PM

Cycling (road) 1:15:00 [2] 31.5 km (2:23 / km) +135m 2:20 / km

easy ride with Sami in shorts! #yippee #summer

Thursday Mar 13, 2014 #

Note
slept:8.0 weight:60.7kg (injured)

Sacral fracture. Pain 1.

11 AM

Trail running hills 40:00 [3] 5.0 km (8:00 / km) +40m 7:42 / km

warm up + a set of plyometric jumps and leaps on a gentle climb (pohjehyppelyt, jännehypyt, askelkyykyt, luisteluloikat ja 10x15 vuoroloikkaa ylämäkeen) + 5x15'' hill sprints + warm down. I could feel the jumps in the pelvis but it didn't hurt too much..

Strength 5:00 [2]

6 PM

Running intervals 1:00:00 [3] 10.0 km (6:00 / km) +100m 5:43 / km
ahr:142 max:171

2x4min+3x3min+2x90sec intervals in park. hard on hard doesn't really work yet. tried that but it still hurts. much better to keep on grass. last reps uphill.