Training Log Archive: redriderIn the 7 days ending Dec 29, 2019:
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Sunday Dec 29, 2019 #
Running warm up/down (treadmill) 10:00 [2] 1.6 km (6:15 / km)
Running 24:00 [2] 4.1 km (5:51 / km) +60m 5:27 / km
Tampere sprint week stage 2 in the city centre. Took it easy but achilles got sore afterwards.
Saturday Dec 28, 2019 #
Running hills 56:00 [4] 5.2 km (10:46 / km) +363m 7:59 / km
8x2,5min Pispala stairs with jog down recoveries. -9C.
Friday Dec 27, 2019 #
Skiing tempo (skate) 30:00 [3] 7.5 km (4:00 / km) +135m 3:40 / km
ahr:154 max:171
5 rounds in Kauppi ski track. Good conditions but too many people. Happy with my new ski boots! :)
Thursday Dec 26, 2019 #
Cycling intervals (indoor) 1:00:00 [4] 28.0 km (2:09 / km)
5x5min intervals at increasing resistance (160-200W) with 1min recoveries
Wednesday Dec 25, 2019 #
Strength (weights) 1:00:00 [3]
Strength session led by Sami Tomann
1. warm-up incl. row, skiergo, and assault
2. warm up exercises incl. 3 sets of 10x15kg deadlifts, 10x knees-to-elbows, 5x5kg shoulder press, and 10x ringrow
3. maximal strength session incl. 3 sets of 4x5x50kg deadlifts with 2min recoveries, and 4x5x20kg shoulder press with 2min recoveries
4. 3x3min aerobic set incl. 3min series of 12 cal row, 12 burpees, and 12 ring rows, then 3min rest, and another 3min series of 9 cal row, 9 burpees, and 9 ring rows, 3min rest, and third 3min series incl. 6 cal row, 6 burpees, and 6 ring rows. First set was just one round, last set was 2,5 rounds.
5. deep abs incl. fast pace hip twists and hip raises while lying on the back
1. warm-up incl. row, skiergo, and assault
2. warm up exercises incl. 3 sets of 10x15kg deadlifts, 10x knees-to-elbows, 5x5kg shoulder press, and 10x ringrow
3. maximal strength session incl. 3 sets of 4x5x50kg deadlifts with 2min recoveries, and 4x5x20kg shoulder press with 2min recoveries
4. 3x3min aerobic set incl. 3min series of 12 cal row, 12 burpees, and 12 ring rows, then 3min rest, and another 3min series of 9 cal row, 9 burpees, and 9 ring rows, 3min rest, and third 3min series incl. 6 cal row, 6 burpees, and 6 ring rows. First set was just one round, last set was 2,5 rounds.
5. deep abs incl. fast pace hip twists and hip raises while lying on the back
Cycling (indoor) 20:00 [2] 9.0 km (2:13 / km)
Tuesday Dec 24, 2019 #
Running 30:00 [2] 5.0 km (6:00 / km)
Easy jog incl. 2x3min slightly faster at 4:45 pace. Achilles ok.
Strength (circuit) 15:00 [2]
Monday Dec 23, 2019 #
Cycling 30:00 [2] 14.0 km (2:09 / km)
Indoor cycling incl. 10x30"/30" intervals
Strength (weights) 1:00:00 [2]
Strength training at Töölön kisahalli including 3x15x30kg heel raises, 3x15x30kg squats, 3x20x10kg lunges with rotation, 3x8x20kg backward lunges followed by bringing the knee up, 3x15x30kg deadlifts, 3x5 box jumps, 3x15x40kg leg abduction, 3x15x40kg leg adduction, 3x15x70kg leg press, 3x15x10kg back extensions, 3x20 crunches, 20 kettlebell swings, 20 kettlebell lifts for sides and single leg heel raises.
Running 20:00 [1] 3.0 km (6:40 / km)
Easy evening jog. Felt no pain in achilles.