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Training Log Archive: redrider

In the 7 days ending Oct 4, 2020:

activity	#	time	miles		km		+m
Cycling	3	4:50:00	73.64	(3:56)	118.52	(2:27)	760
Strength	4	50:00
Running	1	50:00	2.61	(19:10)	4.2	(11:54)	206
Swimming	1	47:00	1.37	(34:23)	2.2	(21:22)
Cross training	1	40:00	2.49	(16:06)	4.0	(10:00)
Total	6	7:57:00	80.11		128.92		966

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Sunday Oct 4, 2020 #

Cycling (road ) 2:07:00 [2] 50.5 km (2:31 / km) +360m 2:26 / km

Easy bike ride to Kämmenniemi and back. Strong wind and sore calves from yesterday.

Saturday Oct 3, 2020 #

Running hills (stairs) 50:00 [4] 4.2 km (11:54 / km) +206m 9:34 / km
ahr:149 max:180

8 x Sorolan stairs with walk down recoveries. Every other running, every other walking (every other stair). Laps 1:58, 2:03, 1:48, 2:01, 1:55, 2:03, 1:55, 2:03. Legs shaking at the end. Great workout with minimum impact!

Strength 5:00 [2]

Achilles exercises

Friday Oct 2, 2020 #

7 AM

Swimming 47:00 [2] 2.2 km (21:22 / km)

Morning swim makes the day! :)

Thursday Oct 1, 2020 #

Cycling tempo (road) 1:21:00 [4] 35.7 km (2:16 / km) +200m 2:12 / km
ahr:147 max:177

Out and back training in Saarenmaantie incl. 2 x 13min tempo. Headwind on the way out. Laps13:23 and 14:05.

Strength 5:00 [1]

Achilles exercises

Wednesday Sep 30, 2020 #

Note
(rest day)

Rest day and massage. I really needed that!

Tuesday Sep 29, 2020 #

Cross training intervals 40:00 [4] 4.0 km (10:00 / km)
ahr:132 max:168

10x1min/1min intervals on crosstrainer.

Strength 35:00 [2]

3x15x40kg heal raises, 3x10x40kg squats, 3x10x10kg single leg deadlifts, 3x10x10kg lunges with rotation, 3x20x30kg sitting calf raises, 3x15x60kg leg press, 3x15x30kg leg curl, sides, abs, back, arms.

Monday Sep 28, 2020 #

Cycling (road) 1:22:00 [2] 32.32 km (2:32 / km) +200m 2:28 / km

Pyhäjärvi round with Sami.

Strength 5:00 [1]

Achilles exercises. Achilles rehab week 1.

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