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Training Log Archive: redrider

In the 7 days ending Mar 11, 2018:

activity	#	time	miles		km		+m
Running	6	7:57:44	56.42	(8:28)	90.8	(5:16)	663
Skiing	4	4:07:00	31.03	(7:58)	49.94	(4:57)	614
Trail running	1	1:36:00	9.38	(10:14)	15.1	(6:21)	150
Strength	1	1:00:00
Cycling	1	30:00	7.46	(4:01)	12.0	(2:30)
Total	8	15:10:44	104.29		167.84		1427

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Sunday Mar 11, 2018 #

Skiing (skate) 1:36:00 [3] 20.0 km (4:48 / km) +240m 4:32 / km

Skiing with Anni, Sonja and Annika. Tough conditions to ski and very poor glide. Had to work pretty hard.

Trail running 1:36:00 [2] 15.1 km (6:21 / km) +150m 6:03 / km

Snowy trail run with Missu right after skiing. Felt amazingly good and easy! So different from skiing.

Saturday Mar 10, 2018 #

Running warm up/down 26:00 [2] 4.1 km (6:20 / km) +84m 5:45 / km

Running tempo 33:44 [4] 7.6 km (4:26 / km) +148m 4:03 / km

Pyynikki test run. Snow and lush and a really bad feeling. Legs felt heavy already in the warm up and it was far from easy today. Gutted.

Running warm up/down 26:00 [1] 4.1 km (6:20 / km) +40m 6:03 / km

Skiing (classic) 1:00:00 [2] 10.2 km (5:53 / km) +187m 5:23 / km

Skiing with Saila. Got to test Saila's Fischer Twin Skin Race skis which worked perfectly. Loved them!

Friday Mar 9, 2018 #

Running 44:00 [2] 8.1 km (5:26 / km) +147m 4:59 / km

Easy run in Pyynikki including 10x30'' sprints. Awful conditions with slippery new snow.

Skiing (classic) 47:00 [2] 8.4 km (5:36 / km) +147m 5:09 / km

Testing skis, first Elina's old Atomic race skis, then new Atomic Redster Skintecs. The old Atomics had much better glide but skintecs had brilliant grip. Such a shame that I'm a little too heavy for them so that I don't get the best glide! I'm sure the skis are great, I'm just too heavy.

Thursday Mar 8, 2018 #

Running tempo (treadmill) 1:16:00 [4] 15.5 km (4:54 / km)

15min warm up, then 3x15min tempo (4:20-4:15) with 3min jog recoveries, and 10min warm down.

Cycling (KICKR) 30:00 [2] 12.0 km (2:30 / km)

Easy evening spin with KICKR. Tested both cyclocross and Forme. CC worked better with the trainer but the size is really not optimal for me. At least I've learned now that riding an 8-speed bike on 10-/11-speed adjusted system is not very good idea.

Wednesday Mar 7, 2018 #

9 AM

Running intervals 1:12:00 [5] 13.3 km (5:25 / km)

18min warm up with drills and strides, then 8x1000m intervals at 3:55-4:00 pace with 200m jog recoveries, and 8min warm down

5 PM

Skiing (skate) 44:00 [2] 11.34 km (3:53 / km) +40m 3:49 / km

Evening skiing on lake in sunset :)

Tuesday Mar 6, 2018 #

Strength 1:00:00 [3]

Strength at gym including
1. Box jumps up 10x
2. Box jumps down and up 10x
3. Deep squats 3x10x20kg, followed by calf jumps
4. One leg heel raises 3x10x20kg, followed by hops on step board
5. One leg squats 3x10x25kg, followed by squat jumps
6. Reverse lunge and knee lift 3x10x20kg
7. Deadlift 3x10x40kg
8. Back extensions on bench 3x15x10kg (hamstrings)
9. Glutes 3x10x50kg (backward kick)
10. Leg extension 3x10x30kg
11. Leg press 3x10x110kg
12. Leg curl with a Swiss ball
13. Abs, back, sides, push-ups, abs rolling

Running (treadmill) 46:00 [2] 8.0 km (5:45 / km)

Easy run on treadmill

Monday Mar 5, 2018 #

Running long 2:34:00 [3] 30.1 km (5:07 / km) +244m 4:55 / km

Long run including 3x5k m-pace (4:30-4:45) around Vanhankaupunginselkä, Mustikkamaa, Töölönlahti, and Keskuspuisto. Back home through Oulunkylä and Käpylä. Still difficulties to find home from Keskuspuisto. A bit cold at the end but otherwise fine.

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