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Training Log Archive: redrider

In the 7 days ending Dec 20, 2020:

activity	#	time	miles		km		+m
Running	3	1:52:00	11.93	(9:23)	19.2	(5:50)	20
Cycling	2	1:35:00	26.72	(3:33)	43.0	(2:13)
Skiing	1	1:30:00	12.43	(7:15)	20.0	(4:30)	300
Strength	2	1:05:00
Cross training	1	15:00
Total	6	6:17:00	51.08		82.2		320

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Sunday Dec 20, 2020 #

Skiing (skate) 1:30:00 [2] 20.0 km (4:30 / km) +300m 4:11 / km

First time skiing this winter! Perfect conditions in Ylläs! :)

Friday Dec 18, 2020 #

Cross training 15:00 [2]

Strength 45:00 [2]

1. Back extension 3x15x10kg
2. Heel raises 3x15x30kg
3. Squats 3x15x30kg
4. Step ups 3x10x20kg each leg
5. 3x15 calf jumps
6. Single leg hopping fw-bw-sw
7. Fast feet
8. Calf press 3x15x26kg
9. Leg press 3x15x65-75kg

Cycling (wahoo) 45:00 [2] 20.0 km (2:15 / km)

Easy evening spin

Thursday Dec 17, 2020 #

Running (treadmill ) 45:00 [3] 8.0 km (5:38 / km)

Easy run on treadmill incl. 5min at 14kph (4:17) and 5min at 13kph (4:37). Some pain.

Wednesday Dec 16, 2020 #

Running 32:00 [2] 5.2 km (6:09 / km) +20m 6:02 / km

Easy run in the ice & slush testing new pair of Icebugs. Worked alright and achilles pretty ok too.

Strength (circuit) 20:00 [2]

Tuesday Dec 15, 2020 #

Cycling intervals (wahoo) 50:00 [4] 23.0 km (2:10 / km)
ahr:145 max:171

5x5min intervals at 200W with 1min active recoveries. 200W is definitively more than 190W.

Monday Dec 14, 2020 #

Running (treadmill ) 35:00 [2] 6.0 km (5:50 / km)

Easy run on treadmill. Very little pain but some soreness afterwards. Achilles rehab 12.

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