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Training Log: Useless Fool

In the last 7 days:

activity # timemileskm+m
  MPK/TST/SRA1 3:30:00
  Running5 3:17:43 19.59(10:06) 31.52(6:16) 274
  Recovery7 3:05:09 8.08 13.0 148
  Cycling2 28:22 6.01(12.7/h) 9.67(20.4/h) 19
  Strength1 17:05 0.62(27:30) 1.0(17:05)
  Total14 10:38:19 34.29 55.19 440
  [1-5]13 8:11:03
averages - sleep:7.3 rhr:46 weight:84.1kg
«
3:59
0:00
TuWeThFrSaSuMo

Monday Apr 15 #

7 AM

Recovery 16:20 intensity: (14:47 @0) + (1:33 @1) 1.27 km (12:50 / km) +17m 12:03 / km
ahr:89 max:116

Saturday Apr 13 #

11 AM

Cycling 13:30 intensity: (1:31 @0) + (7:00 @1) + (4:59 @2) 4.81 km (21.4 kph)
ahr:117 max:134 shoes: Trek SL 9 FS

3 PM

Cycling 14:52 intensity: (1:41 @0) + (6:37 @1) + (4:33 @2) + (2:01 @3) 4.86 km (19.6 kph) +19m
ahr:123 max:157

Recovery 39:57 [3] 3.83 km (10:26 / km) +49m 9:48 / km

Friday Apr 12 #

8 AM

Recovery (Walking) 29:12 [0] 2.71 km (10:47 / km) +19m 10:25 / km
shoes: Salomon Forces 8 GTX EN

4 PM

MPK/TST/SRA (SRA) 3:30:00 [1]
shoes: Salomon Forces 8 GTX EN

Lopella.

Thursday Apr 11 #

7 AM

Recovery (Walking) 16:27 intensity: (15:42 @0) + (45 @1) 1.29 km (12:46 / km) +15m 12:05 / km
ahr:88 max:109 rhr:48 slept:7.0 weight:83.7kg shoes: Salomon Forces 8 GTX EN

@ -1,2kg from 8th of April.
8 AM

Running 28:09 intensity: (6 @0) + (50 @1) + (24:21 @2) + (2:52 @3) 4.86 km (5:47 / km) +26m 5:39 / km
ahr:136 max:154 shoes: Salomon Phantasm

Wednesday Apr 10 #

7 AM

Recovery 15:54 intensity: (15:42 @0) + (12 @1) 1.29 km (12:17 / km) +14m 11:39 / km
ahr:89 max:107 rhr:44 slept:7.5 weight:84.5kg

8 AM

Running warm up/down (Trail) 28:52 intensity: (3:01 @1) + (24:47 @2) + (1:04 @3) 4.85 km (5:57 / km) +25m 5:48 / km
ahr:133 max:150

Strength 17:05 intensity: (2:42 @0) + (2:43 @1) + (7:15 @2) + (4:05 @3) + (20 @4) 1.0 km (17:05 / km)
ahr:130 max:169

Day 3.

3 rounds as fast as possible, reps per round 21-15-9.

A1. Istumaannousu, jalkapohjat vastakkain.
A2. Etuheilautus kahvakuulalla, 16kg - työpaikan salilla ei isompaa.
A3. Etunojapunnerrus.
A4. 200m juoksusprintti.

Kierrokset,

1. 4:30
2. 4:18
3. 3:14
= 12:02

Punnerrukset oli melko horroria tänään mutta muuten ihan ok kulku.

Hieman oli haastavaa päästä sellaiseen kunnolliseen tekemisen meininkiin kun treeni oli melkoisen lyhyt.

Olisi kannattanut tehdä pidempään lämppäliikkeitä, ja esim jotain räjähtävää / nopeaa liikettä niin olisi saanut kropan hereille.
5 PM

Running (Trail) 1:27:38 intensity: (3 @0) + (4:08 @1) + (1:14:19 @2) + (8:16 @3) + (52 @4) 12.65 km (6:56 / km) +186m 6:27 / km
ahr:135 max:171

HTRC community run.

Tuesday Apr 9 #

7 AM

Recovery (Walking) 17:10 intensity: (16:53 @0) + (17 @1)
ahr:85 max:107 shoes: Salomon Forces 8 GTX EN

Day 2.
8 AM

Running 26:16 intensity: (4 @0) + (50 @1) + (25:22 @2) 4.55 km (5:46 / km) +11m 5:42 / km
ahr:132 max:143 shoes: Salomon Phantasm

5 PM

Running 26:48 intensity: (40 @0) + (2:00 @1) + (23:49 @2) + (19 @3) 4.6 km (5:49 / km) +27m 5:39 / km
ahr:131 max:146 shoes: Salomon Phantasm

7 PM

Recovery (Walking) 50:09 intensity: (48:13 @0) + (1:56 @1) 2.6 km (19:16 / km) +34m 18:05 / km
ahr:89 max:118 shoes: Salomon Forces 8 GTX EN

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