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Training Log Archive: redrider

In the 7 days ending Aug 14, 2016:

activity	#	time	miles		km		+m
Running	3	3:24:43	22.74	(9:00)	36.59	(5:36)	164
Trail running	4	2:54:00	19.91	(8:44)	32.04	(5:26)	273
Cycling	2	1:27:00	17.71	(4:55)	28.5	(3:03)	249
Swimming	1	51:00	0.62		1.0
Strength	1	50:00
Cross training	1	10:00
Total	9	9:36:43	60.98		98.13		686

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Sunday Aug 14, 2016 #

Swimming (aqua jogging) 30:00 [2]

Swimming 21:00 [2] 1.0 km (21:00 / km)

30min of aqua jogging followed by 20min of swimming. Calves and back hurting so much that I could barely walk and couldn't even think about running!

Saturday Aug 13, 2016 #

12 PM

Trail running 25:00 [2] 4.04 km (6:11 / km) +38m 5:55 / km

Easy jog with drills and strides

9 PM

Running warm up/down 20:00 [2] 3.1 km (6:27 / km)

Running race 41:43 [5] 10.03 km (4:10 / km) +93m 3:58 / km

Midnattsloppet Stockholm. So great and so horrible at the same time! The atmosphere was FANTASTIC and it was pretty A-MAZING to be part of it but my own run was really painful with tight calves and far too fast start. Got carried away at the start and ran the first two kilometres at 3:30min/km pace before I realised that I was finished and there was still 8km to go. Tough, hilly course and probably my hardest 10k race. Had hoped for a slightly better time but considering the course and my current fitness it wasn't that bad.
Results: http://stockholm.midnattsloppet.r.mikatiming.de/?p...

Running warm up/down 28:00 [1] 4.5 km (6:13 / km)

Friday Aug 12, 2016 #

10 AM

Cycling 30:00 [1] 9.5 km (3:09 / km) +70m 3:03 / km

Cycling to Stinsen and back to get some new fast racing flats :)

1 PM

Trail running 41:00 [2] 7.2 km (5:42 / km) +64m 5:27 / km

Easy run incl. 10x20s sprints. Love my new shoes!

Thursday Aug 11, 2016 #

Trail running tempo 1:07:00 [4] 13.6 km (4:56 / km) +100m 4:45 / km

4x10min tempo with 2min recoveries. Soreness from yesterday's strength session and calves still tight from the weekend but otherwise ok. Getting more used to pace now..

Cycling (MTB) 57:00 [2] 19.0 km (3:00 / km) +179m 2:52 / km

Easy evening ride in Järvafältet with Sami

Wednesday Aug 10, 2016 #

9 AM

Cross training warm up/down 10:00 [2]

Strength 50:00 [2]

Strength session at gym incl. some stair jumps, squats 3x15x20kg, deep squats 3x10x20kg, one-leg squats 3x10x20kg, lunges 3x15x20kg, heel raises 3x15x20kg, one-leg heel raises 3x10x20kg, leg press 3x10x70-90kg, leg curl 3x10x30-40kg, leg extension 3x10x30-40kg, backward kicks 3x15x50-75kg, back extension, leg raises, crunches, plank, mountain climber, sides, back exercises, hip exercises, push-ups, squat jumps, calf jumps

Running 52:00 [2] 8.73 km (5:57 / km) +71m 5:43 / km

running home from the gym

6 PM

Running intervals 1:03:00 [4] 10.23 km (6:10 / km)

10x400m intervals at 1:30 with 1,5min recoveries. Calves still sore but otherwise quite alright. A bit tired from the morning but it went well nevertheless :)

Tuesday Aug 9, 2016 #

Trail running 41:00 [2] 7.2 km (5:42 / km) +71m 5:26 / km

Easy run. Calves still sore from the weekend! No chance running intervals today!

Monday Aug 8, 2016 #

Note
(rest day)

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