Training Log Archive: redriderIn the 7 days ending Dec 24, 2017:
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Sunday Dec 24, 2017 #
Trail running 55:00 [2] 9.1 km (6:03 / km) +123m 5:40 / km
Christmas run on small paths in snowy forest :)
Saturday Dec 23, 2017 #
Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
Running tempo 21:43 [4] 5.1 km (4:15 / km) +10m 4:13 / km
Christmas parkrun in snowfall. Icy, windy, and slippery but kind of christmasy. Slow time but a good start for Christmas!
Running warm up/down 17:00 [2] 2.8 km (6:04 / km)
Friday Dec 22, 2017 #
Running 40:00 [2] 7.2 km (5:33 / km)
Easy run with 5x100m strides
Thursday Dec 21, 2017 #
10 AM
Running 28:00 [2] 5.0 km (5:36 / km) +50m 5:20 / km
Morning run from the city to Arabianranta
6 PM
Running hills 41:00 [3] 7.3 km (5:37 / km) +60m 5:24 / km
5x45'' hill reps + 5x45'' intervals with 60-90'' jog recoveries
Wednesday Dec 20, 2017 #
Running 54:00 [2] 9.4 km (5:45 / km)
Run from Arabianranta with Missu. Lovely company and love our new hoods!
Strength 1:00:00 [3]
Strength with Missu:
Warming up with some bendings with dumbbells and kettlebell swing, then
1. Squats 3x15x20-40kg
2. Push press 3x12x20kg
3. Vatsarullaukset 3x10
4. Mo Farah lunges 3x15x5kg
5. Linkkarit 3x20x5kg
6. Single-leg deadlifts followed by calf raises 3x10x5kg
7. Chins with rubber band 3x3
Warming up with some bendings with dumbbells and kettlebell swing, then
1. Squats 3x15x20-40kg
2. Push press 3x12x20kg
3. Vatsarullaukset 3x10
4. Mo Farah lunges 3x15x5kg
5. Linkkarit 3x20x5kg
6. Single-leg deadlifts followed by calf raises 3x10x5kg
7. Chins with rubber band 3x3
Running warm up/down 12:00 [2] 2.2 km (5:27 / km)
Tuesday Dec 19, 2017 #
Running intervals 1:00:00 [4] 10.0 km (6:00 / km)
Warm up with drills and 4x50m strides, then 200, 400, 600, 800, 800, 600, 400, 200m intervals with 2min recoveries, and warm down incl. 4x50m strides. Splits 0:38, 1:25, 2:11, 3:03, 3:04, 2:13, 1:26, 0:37.
Monday Dec 18, 2017 #
9 AM
Running (drills) 35:00 [2] 5.0 km (7:00 / km)
slept:8.0 weight:60.5kg
Jog, drills, jumps, hurdles, and 5x100m accelerations
Strength 1:00:00 [3]
1. Eccentric heel raises
2. Deep front squats 3x10x30kg
3. Dead lifts 3x10x40kg
4. Clean 4x5x30kg
5. Single leg squats 3x10x30kg
6. Reverse lunge and hold 3x6x30kg
7. Step ups 3x10x20kg
8. Press ups 3x15x15kg
9. Back extensions 3x15x10kg
10. Box jumps 6 x up, 6 x down, 6x up-and-down
11. Small hops on the bench 3x20
12. Core
2. Deep front squats 3x10x30kg
3. Dead lifts 3x10x40kg
4. Clean 4x5x30kg
5. Single leg squats 3x10x30kg
6. Reverse lunge and hold 3x6x30kg
7. Step ups 3x10x20kg
8. Press ups 3x15x15kg
9. Back extensions 3x15x10kg
10. Box jumps 6 x up, 6 x down, 6x up-and-down
11. Small hops on the bench 3x20
12. Core
6 PM
Skiing (classic) 1:01:00 [2] 10.6 km (5:45 / km) +171m 5:20 / km
Testing Peltonen’s nanogrip skis. Excellent grip but not the best glide. Maybe it was the weather?