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Training Log Archive: redrider

In the 7 days ending May 7, 2023:

activity # timemileskm+m
  Cycling4 10:06:00 161.73(3:45) 260.28(2:20) 1930
  Swimming3 1:41:00 3.54(28:31) 5.7(17:43)
  Running3 1:18:30 10.38(7:34) 16.7(4:42) 51
  Total8 13:05:30 175.65(4:28) 282.68(2:47) 1981

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MoTuWeThFrSaSu

Sunday May 7, 2023 #

Cycling 3:05:00 [2] 77.34 km (2:24 / km) +575m 2:18 / km
ahr:126 max:148

Sunday coffee ride with Heidi, Jouni and Jyri to Valkeakoski and Lempäälä. Coffee stop at Siiri. AP 112w, NP 130w.

Swimming (outdoor pool) 25:00 [2] 1.5 km (16:40 / km)
ahr:131 max:158

Easy swim and drills with Heidi and Jouni

Saturday May 6, 2023 #

Cycling warm up/down 25:00 [2] 10.0 km (2:30 / km)

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Running 21:00 [5] 5.0 km (4:12 / km) +36m 4:03 / km
ahr:177 max:183

Finnish Duathlon Championships - Run 1. Running felt quite as bad as I had imagined but luckily not too much pain in the achilles. 2nd after the run, a bit less than a minute behind. Good start.

Cycling (TT) 37:00 [4] 20.3 km (1:49 / km) +185m 1:45 / km
ahr:170 max:176

Finnish Duathlon Championships - Bike. A bit slow start and legs weren’t working but then I got into it and started to enjoy - until the chain went off in the middle of a bigger climb. Had to walk the bike up and lost awfully lot of time there. On my own rest of the course. Slightly dissapointed. Avg speed 32,2kph. AP 197w, NP 208w. Lost one position. 3rd after the bike.

Running 11:30 [4] 3.6 km (3:12 / km)
ahr:173 max:181

Finnish Duathlon Championships - Run 2. Big gaps, not much to do. Ran relaxed and relatively stable run. 3rd. My first ever medal in duathlon! :) Results: https://my.raceresult.com/229687/#1_3A2764

Cycling 34:00 [2] 13.0 km (2:37 / km) +90m 2:32 / km

Easy evening ride to shake off the legs.

Friday May 5, 2023 #

7 AM

Swimming (outdoor pool) 40:00 [2] 2.2 km (18:11 / km)
ahr:142 max:174

400m + 4x200m + 4x100m CSS. Went surprisingly fast with the new wetsuit! Pace 1:34-1:41 per 100m.
6 PM

Running 18:00 [2] 2.6 km (6:55 / km)

Evening run with drills and 4x15'' strides. Achilles ok.

Thursday May 4, 2023 #

Running 18:00 [2] 3.5 km (5:09 / km) +15m 5:02 / km
ahr:140 max:162

Easy run incl. 7x30'' accelerations. Only some slight pain in the achilles in the last rep. I stopped running immediately.

Wednesday May 3, 2023 #

Cycling (TT) 1:02:00 [4] 28.24 km (2:12 / km) +164m 2:08 / km
ahr:134 max:171

5x5min/3min progressive (180, 190, 200, 230, 233). AP 142w. NP 176w. Forth rep went a bit too hard due to hills. Plan was to add only 10w on each rep (180, 290, 200, 210, 220) but couldn’t help it :)

Tuesday May 2, 2023 #

7 AM

Swimming (indoor pool) 36:00 [2] 2.0 km (18:00 / km)
ahr:129 max:159

400m warm up
100m FS Z2 (1:41) + 100m pull Z2 (1:48)
200m FS Z2 (1:49) + 300m pull Z2 (1:51)
300m FS Z2 (1:50) + 200m pull Z2 (1:51)
100m FS Z3 (1:39) + 100m pull Z3 (1:41)
200m warm down

Monday May 1, 2023 #

Cycling (road) 4:23:00 [2] 111.4 km (2:22 / km) +916m 2:16 / km
ahr:127 max:152

"Vappusatanen" Pälkäne-Luopioinen-Sahalahti-Kangasala :) Beuatiful sunshine but a bit chilly and windy. Felt great all the wat. Avg power 121w. NP 135w. Some short accelerations.

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