Training Log Archive: redriderIn the 7 days ending Dec 13, 2020:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Dec 13, 2020 #
Trail running 1:23:00 [2] 13.03 km (6:22 / km) +184m 5:57 / km
Easy trail run around Suolijärvi. Some pain in the achilles.
Saturday Dec 12, 2020 #
Cycling tempo (indoor) 1:00:00 [4] 28.0 km (2:09 / km)
ahr:144 max:174
3x10min/2min intervals on trainer at 180W
Friday Dec 11, 2020 #
11 AM
Running (treadmill ) 30:00 [2] 5.1 km (5:53 / km)
6 PM
Running warm up/down 21:00 [2] 3.8 km (5:32 / km) +40m 5:15 / km
Strength 40:00 [2]
1. Heel raises 3x15x30kg
2. Squats 3x15x30kg
3. Backward lunge and bringing the knee up 3x8x20kg
4. Single leg dead lifts 3x8x10kg
5. Calf jumps 3x15
6. Side lifts 3x15x10kg
7. Back extension 3x12x10kg
8. Calf press 3x12x50kg
9. Leg press 3x15x83kg
10. Abs
11. Single leg hopping fw-bw-sw
12. Quick feet
2. Squats 3x15x30kg
3. Backward lunge and bringing the knee up 3x8x20kg
4. Single leg dead lifts 3x8x10kg
5. Calf jumps 3x15
6. Side lifts 3x15x10kg
7. Back extension 3x12x10kg
8. Calf press 3x12x50kg
9. Leg press 3x15x83kg
10. Abs
11. Single leg hopping fw-bw-sw
12. Quick feet
Running warm up/down 20:00 [2] 3.6 km (5:33 / km) +40m 5:16 / km
Thursday Dec 10, 2020 #
Cycling intervals (indoor) 1:00:00 [4] 30.0 km (2:00 / km)
ahr:144 max:168
6x5min/1min intervals on trainer at 190W. Not too bad. 5 weeks now from injection.
Wednesday Dec 9, 2020 #
Running 38:00 [2] 7.5 km (5:04 / km) +52m 4:54 / km
Easy run around Iidesjärvi. Some pain in the end. Probably running faster yesterday wasn't he best..
Tuesday Dec 8, 2020 #
Running intervals 44:00 [3] 8.0 km (5:30 / km) +33m 5:23 / km
Trying to run a bit faster today. 4x3min/2min gentle intervals at about 4:25 pace. I think I'm still afraid of putting weight on my left foot. I pay too much attention to my achilles and cannot actually run relaxed. Some pain in the end.
Strength (circuit) 30:00 [2]
heel raises, one leg heel raises, step ups, step downs, hops, single leg hopping forward backward and sideways, hip flexors and abs, side lifts, one leg squats, lunges, squat jumps, calf jumps, squats against a wall, single leg dead lifts, flea jumps, deep abdominals, pushup rotations, wobble, abdominal wheel
Monday Dec 7, 2020 #
Running 38:00 [2] 7.5 km (5:04 / km) +44m 4:55 / km
Easy lunch run in the freeze and sunshine. Cold but beautiful! No pain.
Running 28:00 [1] 3.5 km (8:00 / km)
Evening walk/jog with Sami. Achilles rehab week 11.