Training Log Archive: redriderIn the 7 days ending Dec 15, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Dec 15, 2019 #
Cycling (indoor) 1:00:00 [4] 30.0 km (2:00 / km)
Indoor cycling on trainer including 4x5min effort at 180W with 5min recoveries. Average power 149W.
Saturday Dec 14, 2019 #
Running hills 1:07:00 [3] 5.7 km (11:45 / km) +305m 9:16 / km
Stairs in Pispala. 5x Pispala stairs, 2x test run stairs, and 1x short stairs. 4x2,5min + 2x2min + 1x30s + 1x2,5min. Quads in fire but no pain in achilles.
Friday Dec 13, 2019 #
Skiing (skate) 15:00 [2] 3.2 km (4:41 / km) +50m 4:21 / km
Tested ski tracks in Kauppi but it was not so good for my achilles so I stopped after only two rounds. Also very painful for the foot soles. Don't know if it's the ski boots or if I should just give up skating. Or test another pair of ski boots? Very painful only after 5min!
Aqua jogging 1:10:00 [2]
Aqua jogging with Annika :)
Thursday Dec 12, 2019 #
Running intervals 45:00 [4] 8.1 km (5:33 / km)
Supposed to do 20x200m relaxed intervals in 45s but after 10 reps achilles so sore that I had to stop. No more running this year :(
Wednesday Dec 11, 2019 #
9 AM
Aqua jogging 1:00:00 [2]
Aqua jogging with Anni
4 PM
Strength (weights) 55:00 [3]
Strength session at gym incl. leg press 3x15x50kg, calf press 3x15x50kg, back extension 3x15x10kg, abduction 3x15x40kg, adduction 3x15x40kg, deep squats 3x10x20kg, heel raises 3x15x20kg, deadlifts 3x10x30kg, step ups 3x10x20kg, single leg deadlifts 3x8x10kg, jumping rope, and core exercises.
6 PM
Cycling (indoor) 1:15:00 [2] 30.0 km (2:30 / km)
Spinning by Jutta :)
Tuesday Dec 10, 2019 #
Running intervals 1:15:00 [5] 12.0 km (6:15 / km)
6x1000m/2min + 2x200m/2min intervals with Venla and Anja at increasing paces. Splits 4:15, 4:11, 4:03, 3:51, 3:46, 3:41, 0:37, 0:35. Relatively easy up to last 1km rep.
Monday Dec 9, 2019 #
10 AM
Swimming 35:00 [2] 1.5 km (23:20 / km)
Cross training (figure skating) 30:00 [1]
Attended Tuuli's and Lotta's figure skating trainings, 45min each. Awesome to be back on ice but quite challenging to do figure skating on ice hockey skates. Managed to keep the balance and do some simple stuff with the girls. Most fun was obviously the games.