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Years:

TnT's Workout Blog

"Are you guys runners? You look like runners.
They are my favorite kind of people."
- Christy Shimp

@ Sun 29/10/2006
Exercise	Run
Course	Laajalahti
Time	2:15:32
Comments	Ave 132, max 147, +.5C, partly sunny, windy. We try to make these long runs longer each week. Today we managed to stretch it about 15 minutes, partly because we go lost and had to take some extra turns to get back to our route. We stopped for Gatorade at the Helsinki University of Technology campus. Very quiet on the campus this beautiful Sunday morning.

@ Fri 27/10/2006
Exercise	Run
Course	Treadmill
Time	35:00
Comments	Ave 144, max 163. We did three sets of pyramid speed drills (speed/time): 10.0kph/0:30, 11.5kph/0:45, 12.5kph/2:00 with two-minute recovery periods in between (at speed 8.5kph). We did the last drill in the opposite order. We finished with a couple of hill workouts with inclines of 4.5 and 6%; both for about a minute at speed 10kph.

@ Thu 26/10/2006
Exercise	Run
Course	To Laakso
Time	47:08
Comments	Ave 133, max 147, +1.5C. Beautiful morning, sun was shining, and there was some frost on the ground. This morning run took us to different direction from the usual.

@ Tue 24/10/2006
Exercise	Run
Course	Pirkkola
Distance	5K
Time	26:51
Comment	Ave 147, max 165, +13C, cloudy. It has been unseasonably and unreasonably warm recently. We took advantage of that and went to a short and fast afternoon run. The plan was to run two 3K laps in my past half marathon pace (5:15/K) but one lap was already enough for me. Too little energy, and not enough motivation. Curiously, I've started to enjoy morning runs more these days.

@ Sun 22/10/2006
Exercise	Run
Course	Treadmill
Time	30:00
Comments	We did some hill intervals on level 10. Here are a couple of pictures from the balcony of our fourth-floor apartment.

@ Sat 21/10/2006
Exercise	Run
Course	Central park
Dustance	~10K
Time	1:05:00
Comments	+4.7C, gray and rainy. Fun run! Both of us forgot the HRM.

@ Wed 18/10/2006
Exercise	Run
Course	Pirkkola
Distance	~11K
Time	1:04:28
Comments	Ave 141, max 159, +7C, partly cloudy. We ran three laps in the nearby park: the second part of the first two laps in almost half-marathon race pace and the whole last lap a little faster. Wiser than on Sunday we put gloves and a heftier upper body layer on. However, there was practically no breeze, so this turned out to be too much.

@ Mon 16/10/2006
Exercise	Strength
Time	60:00
Comments	This was a real strength session that we have been looking for: slow paced and effective, without step sequences and choreography. We worked every major muscle group with dumbbells and barbells. Still a more varying repertoire of exercises would be welcome. Recsport leaders at IU were more creative in designing their exercise programs; every session, every week was quite different. These session here are almost the same even with different leaders.

@ Sun 15/10/2006
Exercise	Run
Course	Central park and to Vantaa river
Time	1:58:07
Comments	Ave 134, max 149, +7C, partly cloudy, relatively strong N wind. The raw breeze blowing from north was discouraging. We should have had light gloves on at least, and maybe some wind-blocker in upper body. Run went well, though.

@ Fri 13/10/2006
Exercise	Step strength
Time	60:00
Comments	This session's step sections were more complicated than Wed's. Also the strentgh sections were shorter. We didn't do any shoulders.

@ Wed 11/10/2006
Exercise	Run
Course	Pirkkola
Distance	8K
Time	45:59
Comments	Ave 144, max 154, +8.5C, cloudy, drizzling. Two easy 3K loops in 17:34 each and some warmup. Our easy pace these days equals our race pace a year ago. We are getting old!

@ Mon 09/10/2006
Exercise	Step strength
Time	60:00
Comments	This full body workout consisted of cardio training interleaved with weight training both with free weights and plate-loaded barbells. Cardio sections were simple step and jumping sequences on the step. It made me sweat, but I am not sure if my heart rate got elevated significantly. The weight sessions were pretty varying and well-paced (not too hasty).

@ Sun 08/10/2006
Exercise	Run
Course	Pirkkola track
Distance	4400m, 2200m
Time	41:55, 256
Comments	Ave 143, max 160, +13, mostly cloudy. We decided to run a series of 10K races this winter. The first one is on Nov 18, and the following ones in one month's intervals. We set the first race goal finish time to 50 minutes. That should be doable given our half mrathon finishes last weekend.

@ Sat 07/10/2006
Exercise	Run
Course	Pirkkola, woodchip trail
Time	30:03
Comments	Ave 137, max 152, +11C, cloudy. We took an easy restart to our running program after last weekend's race. Fully recovered we are. We ran on the woodchip trail, nice springy surface that, according to Runners' World magazine, can only be found in Finland and Eugene, Oregon. Been in both places!

@ Sun 01/10/2006
Exercise	Run
Course	Half marathon, Tikkurila, Vantaa
Distance	21K
Time	1:50:46 (Tomi 1:53:26)
Comments	Ave 157, +11C, cloudy and rainy. Vantaa half marathon consists of two 10.5K loops. We targeted for a sub two-hour run. Already halfway through the first loop we were two minutes ahead of our plan. I made the first loop in 55:50, Tomi in 30 seconds more. I ended up running the second loop a little faster, which surprises me. It rained on and off throughout the run. It probably bothered the cheerers more than the runners. Not too many people lined the route, though: mostly women and kids. Great run! When back at home, a thunderstorm swept Helsinki and we got some more rain.