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Training Log Archive: Useless Fool

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Running37 35:04:55 210.04(10:01) 338.03(6:14) 4563
  Skimo7 7:05:40 23.09(18:26) 37.16(11:27) 3044
  Recovery6 5:28:19 13.01 20.93 520
  Cycling8 2:02:07 23.31(11.5/h) 37.51(18.4/h) 185
  Total58 49:41:01 269.45 433.63 8312
  [1-5]55 43:57:53
averages - sleep:8.2 weight:79.6kg

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Wednesday Jan 31, 2018 #

6 PM

Skimo 2:28:29 intensity: (1:59 @0) + (38:47 @1) + (1:03:35 @2) + (44:08 @3) 14.78 km (10:03 / km) +1010m 7:29 / km
ahr:134 max:163 shoes: Atomic Backland UL78

Tuesday Jan 30, 2018 #

Note
(rest day)

Work trip to Hamburg, day II.

Monday Jan 29, 2018 #

Note
(rest day)

Work trip to Hamburg - Day I.

Sunday Jan 28, 2018 #

4 PM

Running 2:04:41 intensity: (1:08 @1) + (2:03:33 @2) 22.96 km (5:26 / km) +216m 5:11 / km
ahr:140 max:155 shoes: Salomon Slab Sense Ultra

Saturday Jan 27, 2018 #

7 PM

Running 1:05:42 intensity: (14 @0) + (1:24 @1) + (1:04:04 @2) 12.49 km (5:16 / km) +98m 5:04 / km
ahr:141 max:150 shoes: Salomon Slab Sense Ultra

With Rio.

Friday Jan 26, 2018 #

8 AM

Running 36:21 intensity: (29 @0) + (19:50 @1) + (16:02 @2) 7.1 km (5:07 / km) +37m 4:59 / km
ahr:144 max:155 slept:8.25 shoes: Salomon Slab Sense Ultra

8 PM

Running 1:01:47 intensity: (42 @0) + (14:25 @1) + (46:40 @2) 12.42 km (4:58 / km) +103m 4:47 / km
ahr:145 max:157 shoes: Salomon Slab Sense Ultra

Thursday Jan 25, 2018 #

7 AM

Running 20:33 intensity: (19:32 @1) + (1:01 @2) 3.42 km (6:01 / km) +36m 5:43 / km
ahr:135 max:151 shoes: Salomon SnowCross II

8 AM

Running 30:25 intensity: (12 @0) + (14:53 @1) + (15:20 @2) 5.46 km (5:34 / km) +69m 5:14 / km
ahr:144 max:152 shoes: Salomon SnowCross II

5 PM

Running 50:23 intensity: (16 @0) + (29:35 @1) + (20:32 @2) 9.16 km (5:30 / km) +123m 5:09 / km
ahr:142 max:155 shoes: Salomon SnowCross II

Met Skinnari on the way and I ran with him for a while.

Wednesday Jan 24, 2018 #

8 AM

Running 30:44 intensity: (52 @0) + (16:31 @1) + (13:21 @2) 5.39 km (5:42 / km) +58m 5:24 / km
ahr:141 max:157 shoes: Salomon Slab Sense Ultra

5 PM

Running 26:06 intensity: (1:12 @0) + (22:31 @1) + (2:23 @2) 4.59 km (5:41 / km) +44m 5:26 / km
ahr:134 max:150 shoes: Salomon Slab Sense Ultra

Tuesday Jan 23, 2018 #

6 AM

Running 46:33 intensity: (1:34 @0) + (17:00 @1) + (27:59 @2) 9.08 km (5:08 / km) +86m 4:54 / km
ahr:136 max:154 shoes: Salomon Slab Sense Ultra

7 PM

Running 24:26 intensity: (47 @0) + (21:53 @1) + (1:46 @2) 4.61 km (5:18 / km) +44m 5:04 / km
ahr:137 max:150 shoes: Salomon Slab Sense Ultra

8 PM

Running 24:38 intensity: (4:55 @0) + (19:10 @1) + (33 @2) 4.81 km (5:07 / km) +60m 4:49 / km
ahr:130 max:146 shoes: Salomon Slab Sense Ultra

With Rio.

Monday Jan 22, 2018 #

7 AM

Running 30:31 intensity: (32 @0) + (28:32 @1) + (1:27 @2) 5.41 km (5:38 / km) +63m 5:20 / km
ahr:135 max:148 slept:7.75 shoes: Salomon Slab Sense Ultra

To work with large & heavy pack.
6 PM

Running 52:18 intensity: (1:20 @0) + (49:12 @1) + (1:46 @2) 9.4 km (5:34 / km) +118m 5:14 / km
ahr:134 max:150 shoes: Salomon Slab Sense Ultra

Sunday Jan 21, 2018 #

11 AM

Skimo warm up/down 13:34 intensity: (3:27 @0) + (1:27 @1) + (8:40 @2) 1.18 km (11:32 / km) +115m 7:45 / km
ahr:143 max:164 shoes: Atomic Backland UL78

12 PM

Skimo 1:00:55 intensity: (1:22 @0) + (10:56 @1) + (17:30 @2) + (30:50 @3) + (17 @4) 6.48 km (9:24 / km) +641m 6:17 / km
ahr:161 max:176 shoes: Atomic Backland UL78

Skimo Race at Sappee.
Had difficulties with skins. :(
2 PM

Skimo warm up/down 15:00 [1] 1.3 km (11:32 / km) +115m 8:00 / km
shoes: Atomic Backland UL78

WD, back to car with gear.

Saturday Jan 20, 2018 #

2 PM

Recovery (Walking) 1:31:10 intensity: (1:27:30 @0) + (3:40 @1) 3.68 km (24:48 / km) +159m 20:23 / km
ahr:101 max:135 shoes: Salomon SnowCross II

With Rio.

Friday Jan 19, 2018 #

8 AM

Running 29:15 intensity: (57 @0) + (8:49 @1) + (19:29 @2) 5.43 km (5:24 / km) +69m 5:04 / km
ahr:143 max:157 slept:8.5 shoes: Salomon SnowCross II

Good sleep - short run.
Skimo training in the evening.
8 PM

Skimo 41:53 intensity: (2:22 @0) + (9:38 @1) + (15:51 @2) + (3:19 @3) + (10:43 @4) 3.37 km (12:25 / km) +361m 8:06 / km
ahr:156 max:184 shoes: Atomic Backland UL78

9 PM

Skimo 24:57 intensity: (10:28 @0) + (10:45 @1) + (3:44 @2) 1.23 km (20:14 / km) +90m 14:49 / km
ahr:130 max:161 shoes: Atomic Backland UL78

Thursday Jan 18, 2018 #

8 AM

Running 31:08 intensity: (21 @0) + (13:01 @1) + (17:46 @2) 5.41 km (5:45 / km) +70m 5:24 / km
ahr:145 max:155 slept:7.0 shoes: Salomon S-lab Speed

5 PM

Running 32:38 intensity: (24 @0) + (31:33 @1) + (41 @2) 5.4 km (6:03 / km) +85m 5:36 / km
ahr:137 max:149 shoes: Salomon S-lab Speed

8 PM

Recovery 45:00 [1] 4.0 km (11:15 / km) +150m 9:28 / km
shoes: Kayland M11+

Walking in the forest with Rio, lots of new snow and non-beaten paths to wonder.
9 PM

Recovery (Foamroll) 30:00 [1]

Foamroll and ball. Dog was "assisting". I do not know why he is obsessed to dig the tatami what I have at home........

Wednesday Jan 17, 2018 #

Note
(rest day)

8 AM

Cycling 14:14 [1] 4.58 km (19.3 kph) +2m
slept:6.5 shoes: Trek SL 9 FS

7 PM

Cycling 21:48 [1] 5.44 km (15.0 kph) +87m
shoes: Trek SL 9 FS

Tuesday Jan 16, 2018 #

7 AM

Running 31:22 intensity: (50 @0) + (29:17 @1) + (1:15 @2) 5.64 km (5:34 / km) +65m 5:15 / km
ahr:135 max:148 slept:7.5 shoes: Salomon Slab Sense Ultra

To work and trying to avoid most open spaces due high wind.
-7c and 10m/s, forecast told it feels like -15c.

Went to bed too late as got too excited about Zegama Aizkorri registration day and got lost with about 20 Youtube videos from the race.

Really slight changes to get the spot. 500 places, only 225 via draw and about 8000-9000 will apply. I never win anything on lotteries. But - still I am hoping to get a change to race in there.
4 PM

Cycling 15:25 [1] 4.6 km (17.9 kph) +30m
shoes: Trek SL 9 FS

6 PM

Skimo 2:00:52 intensity: (56:25 @0) + (41:25 @1) + (23:02 @2) 8.81 km (13:43 / km) +712m 9:46 / km
ahr:127 max:165 shoes: Atomic Backland UL78

With Olga at Messilä - first hour more and less teaching stuff and second hour of easy paced training.

Monday Jan 15, 2018 #

7 AM

Running 49:57 intensity: (1:31 @0) + (31:16 @1) + (17:10 @2) 9.3 km (5:22 / km) +77m 5:10 / km
ahr:139 max:157 slept:7.25 shoes: Salomon Slab Sense Ultra

Decided to return to use the HR belt even it malfunctions occasionally.
Good sleep even it was bit short.

This week plan is to change morning habits so that they will take only 20 minutes, mainly to extend the time available for running without compromising sleep.

Eventually commitment is giving up other things to maximize the efforts towards the goals.
5 PM

Running 33:50 intensity: (18 @0) + (29:36 @1) + (3:56 @2) 6.11 km (5:32 / km) +94m 5:09 / km
ahr:139 max:148 shoes: Salomon Slab Sense Ultra

Sunday Jan 14, 2018 #

11 AM

Note
slept:10.25

Another good sleep.
1 PM

Running 1:14:38 [1] 13.69 km (5:27 / km) +286m 4:56 / km
shoes: Salomon Slab Sense Ultra

Saturday Jan 13, 2018 #

10 AM

Note
slept:10.5 weight:79.6kg

1 PM

Running (Trail) 1:52:09 [1] 17.27 km (6:30 / km) +259m 6:03 / km
shoes: Salomon Slab Sense Ultra

With Rio.

Friday Jan 12, 2018 #

8 PM

Running 46:56 [1] 8.23 km (5:42 / km) +89m 5:24 / km
shoes: Salomon Slab Sense Ultra

With Erkki.

Thursday Jan 11, 2018 #

8 AM

Cycling 13:01 [1] 4.57 km (21.1 kph) +2m
shoes: Trek SL 9 FS

8 PM

Running 33:22 [1] 6.26 km (5:20 / km) +101m 4:56 / km
shoes: Salomon Slab Sense Ultra

Wednesday Jan 10, 2018 #

8 AM

Cycling 13:03 [1] 4.58 km (21.1 kph) +2m
shoes: Trek SL 9 FS

3 PM

Cycling 14:42 [1] 4.61 km (18.8 kph) +30m
shoes: Trek SL 9 FS

6 PM

Running 1:31:26 [1] 16.09 km (5:41 / km) +232m 5:18 / km
shoes: Salomon Slab Sense Ultra

Evening run.

Tuesday Jan 9, 2018 #

7 AM

Running 44:27 [1] 7.97 km (5:35 / km) +98m 5:15 / km
shoes: Salomon Slab Sense Ultra

With Rio.
8 AM

Running 28:04 [1] 5.4 km (5:12 / km) +74m 4:52 / km
shoes: Salomon Slab Sense Ultra

To work with pack. Stopped on the way to greet another white shepherd.
6 PM

Running 24:45 [1] 4.6 km (5:23 / km) +44m 5:08 / km
shoes: Salomon Slab Sense Ultra

From work with pack.

Monday Jan 8, 2018 #

7 AM

Running 53:08 [1] 9.41 km (5:39 / km) +79m 5:25 / km
shoes: Salomon Slab Sense Ultra

Morning run alone, quite hard wind at the start. Legs felt good / normal after 1,5km of running so decent recovery from Saturdays easy paced rogaining.
5 PM

Running 30:44 [1] 5.45 km (5:38 / km) +68m 5:18 / km
shoes: Salomon Slab Sense Ultra

Sunday Jan 7, 2018 #

7 PM

Running 50:41 [1] 8.29 km (6:07 / km) +92m 5:47 / km
shoes: Salomon Sonic Pro 2

Saturday Jan 6, 2018 #

11 AM

Running (Orienteering) 7:49:00 [1] 44.04 km (10:39 / km) +1101m 9:28 / km
shoes: Salomon S-lab Speed

With Heikki at Loppiaisrogaining.

Friday Jan 5, 2018 #

8 AM

Cycling 14:21 [1] 4.58 km (19.1 kph) +2m
shoes: Trek SL 9 FS

5 PM

Cycling 15:33 [1] 4.55 km (17.6 kph) +30m
shoes: Trek SL 9 FS

Thursday Jan 4, 2018 #

7 AM

Running 54:17 [1] 9.91 km (5:29 / km) +102m 5:12 / km
shoes: Salomon Sonic Pro 2

Bad sleep, took 1 extra hour and slept longer.

Wednesday Jan 3, 2018 #

6 AM

Running 1:12:36 [1] 12.41 km (5:51 / km) +165m 5:29 / km
shoes: Salomon Sonic Pro 2

Extra easy pace with Tommaso for 30min and then continued to work with short detour.
4 PM

Running 30:24 [1] 5.41 km (5:37 / km) +66m 5:18 / km
shoes: Salomon Sonic Pro 2

7 PM

Recovery (Walking) 1:08:59 [0] 6.29 km (10:58 / km) +82m 10:18 / km
shoes: Salomon Slab Wings

With Rio & Heidi.

Tuesday Jan 2, 2018 #

8 AM

Running 24:01 [1] 4.52 km (5:19 / km) +13m 5:14 / km
shoes: Salomon Slab Sense Ultra

4 PM

Running 30:59 [1] 5.48 km (5:39 / km) +79m 5:17 / km
shoes: Salomon Slab Sense Ultra

6 PM

Recovery (Walking) 40:29 [0] 3.39 km (11:57 / km) +45m 11:12 / km
shoes: Salomon Slab Wings

Walking with Rio.

Monday Jan 1, 2018 #

1 PM

Recovery (Walking) 52:41 [0] 3.58 km (14:44 / km) +84m 13:11 / km
shoes: Salomon SnowCross II

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