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Training Log Archive: redrider

In the 7 days ending Oct 29, 2017:

	activity	#	time	miles		km		+m
	Running	6	7:22:00	49.35	(8:57)	79.42	(5:34)	921
	Trail running	2	2:12:00	12.74	(10:22)	20.5	(6:26)	239
	Swimming	1	45:00	1.24	(36:13)	2.0	(22:30)
	Strength	1	45:00
	Total	9	11:04:00	63.33		101.92		1160
averages - sleep:7.9 weight:61.6kg

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Sunday Oct 29, 2017 #

Running 1:40:00 [2] 18.02 km (5:33 / km) +89m 5:25 / km
slept:8.0 weight:61.4kg (injured)

Half long in slush. Ankle not yet up to this but wanted to try. Last 5k quite painful :(

Saturday Oct 28, 2017 #

Running tempo (treadmill) 1:00:00 [3] 12.5 km (4:48 / km)
ahr:154 max:167 slept:8.0 weight:61.7kg (injured)

10min warm up, then 10k brisk at 4:30 pace, and 5min warm down

Friday Oct 27, 2017 #

10 AM

Running warm up/down 29:00 [2] 5.0 km (5:48 / km) +20m 5:41 / km
slept:8.0 weight:61.3kg (injured)

Run to Pirkkahalli for some track intervals. Conditions outside horrible at the moment.

Running intervals 40:00 [4] 7.2 km (5:33 / km)

4min warm up with a few strides + 5x1200m on track at about 4:00-4:05 pace with 2min recoveries + short warm down. Splits 4:57, 4:52, 4:53, 4:48, 4:49.

Running warm up/down 15:00 [1] 2.6 km (5:46 / km)

7 PM

Trail running 48:00 [2] 6.3 km (7:37 / km) +94m 7:05 / km

Easy evening run with Sami in snow

Thursday Oct 26, 2017 #

Trail running 40:00 [2] 6.6 km (6:04 / km) +97m 5:39 / km
slept:8.0 weight:62kg (injured)

Tramping in the new snow. Tough but fun! It had snowed all night and the world was white this morning. Much more snow than I expected. Always equally surprising!

Trail running 44:00 [2] 7.6 km (5:47 / km) +48m 5:37 / km

Easy evening run. Some pain in the ankle. It felt alright in the morning.

Wednesday Oct 25, 2017 #

Swimming 45:00 [2] 2.0 km (22:30 / km)
slept:7.0 weight:61.7kg (injured)

5 PM

Running hills 1:19:00 [4] 13.5 km (5:51 / km) +381m 5:08 / km

5x6-6,5min hill reps (1,2km/+70m) in Pyynikki with Sonja, Saila, and Annika. Splits 6:13, 6:34, 6:42, 6:17, 6:05. Good fun! Ankle was fairly good.

Tuesday Oct 24, 2017 #

Running 45:00 [2] 8.5 km (5:18 / km) +109m 4:59 / km
slept:8.0 weight:61.4kg (injured)

Easy run incl. 1x1mile climb from Veisu to Hallila 7:53. Went to see a physio earlier today who opened up my ankle. Could feel the difference! :)

Running warm up/down 20:00 [1] 3.1 km (6:27 / km)

Strength (weights) 45:00 [3]

Strength at gym incl. heal raises 3x15x20kg, eccentric heal raises 3x10x20kg, one-leg heal raises, squats 3x15x20kg, lunges 3x20x20kg, single leg squats 3x10x20kg, rows, dead lifts, single-leg dead lifts, balance exercises, chest press 3x15x20kg, leg press 3x15x80kg, leg extension 3x12x30kg, leg curl 3x15x40kg, butt kicks 3x10x45kg, hip lifts, back and ab exercises, and some hops and box jumps.

Monday Oct 23, 2017 #

Running hills 54:00 [4] 9.0 km (6:00 / km) +322m 5:05 / km
slept:8.0 weight:61.7kg (injured)

10min warm up, then 6x3min hills reps in Lukonmäki (500m/+50m) with jog down recoveries, and 10min warm down. Ankle was fine! :)

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