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Training Log Archive: Useless Fool

In the 7 days ending Jul 18, 2010:

activity # timemileskm+m
  Running6 4:23:12 29.39(8:57) 47.3(5:34) 287
  Paddling1 2:34:17 9.27(3.6/h) 14.93(5.8/h)
  Other1 1:47:49 17.66(6:06) 28.42(3:48) 230
  Recovery3 1:20:00
  Cycling1 53:20 10.2(11.5/h) 16.42(18.5/h) 155
  Total11 10:58:38 66.52 107.06 672
  [1-5]11 10:31:00

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MoTuWeThFrSaSu

Sunday Jul 18, 2010 #

Note
(rest day)

Saturday Jul 17, 2010 #

10 AM

Running (with prams) 1:00:48 intensity: (6 @0) + (53 @1) + (3:36 @2) + (46:30 @3) + (9:43 @4) 11.04 km (5:30 / km) +69m 5:20 / km
ahr:166 max:179 shoes: Salomon XT Hawk

Last 1,5k felt like shit - just coffee is not the proper breakfast...

with prams & kids.

Friday Jul 16, 2010 #

10 AM

Running (with prams) 54:21 intensity: (21 @0) + (5:12 @1) + (43:07 @2) + (5:41 @3) 8.7 km (6:15 / km) +79m 5:59 / km
ahr:147 max:165 shoes: Salomon XT Hawk

Easy running with prams & kids.
Not so hot...
9 PM

Cycling hills 53:20 intensity: (15 @0) + (26:59 @1) + (18:11 @2) + (7:55 @3) 16.42 km (18.5 kph) +155m
ahr:135 max:169

Easy evening workout @ Mt.Vuosaari...

Thursday Jul 15, 2010 #

Running intervals 11:28 intensity: (10:00 @4) + (1:28 @5) 3.0 km (3:49 / km)
ahr:172 max:189 shoes: Etonic Praya NC3

3 x 1000m

1. 3:47
2. 3:55
3. 3:46

Recovery 30:00 [1]

7 PM

Running 13:49 intensity: (24 @1) + (1:52 @2) + (4:21 @3) + (7:12 @4) 3.01 km (4:36 / km) +21m 4:27 / km
ahr:167 max:180 shoes: Etonic Praya NC3

Warm-up.

Running 4:25 intensity: (6 @1) + (16 @2) + (50 @3) + (3:13 @4) 0.97 km (4:33 / km)
ahr:172 max:178 shoes: Etonic Praya NC3

One easy k with Paula, directly after 3rd k.

Running warm up/down 9:49 intensity: (2 @0) + (4:09 @1) + (5:38 @2) 1.53 km (6:24 / km) +7m 6:15 / km
ahr:139 max:152 shoes: Etonic Praya NC3

Warm down.

Wednesday Jul 14, 2010 #

9 AM

Running (with prams) 59:57 intensity: (1 @0) + (29 @1) + (7:55 @2) + (48:00 @3) + (3:32 @4) 10.7 km (5:36 / km) +57m 5:27 / km
ahr:163 max:179 shoes: Salomon XT Hawk

With prams & kids, again.
Hot... again.
6 PM

Paddling (Zephyr 155) 2:34:17 intensity: (26:45 @0) + (2:07:32 @1) 14.93 km (5.8 kph)
ahr:116 max:134

With Heidi.

Thanks to Paula for taking care of the kids.

Tuesday Jul 13, 2010 #

Recovery 30:00 [1]

9 AM

Running (with prams) 48:35 intensity: (35 @1) + (6:12 @2) + (37:22 @3) + (4:26 @4) 8.34 km (5:49 / km) +54m 5:39 / km
ahr:164 max:176 shoes: Salomon XT Hawk

Running with prams & kids.
Hot...
C • Uskomatonta vauhtia olet ky... 2

Monday Jul 12, 2010 #

Recovery 20:00 [1]

9 PM

Other 1:47:49 intensity: (8 @0) + (54:51 @1) + (21:49 @2) + (28:58 @3) + (2:03 @4) 28.42 km (3:48 / km) +230m 3:39 / km
ahr:137 max:178 shoes: Salomon XT Hawk

Easy going with Paula.

MTB (Road, dirt road)
Trail Running
MTB (Road, dirt road)

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