Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Useless Fool

In the 7 days ending Apr 29, 2012:

activity	#	time	miles		km		+m
Running	7	4:26:13	29.15	(9:08)	46.92	(5:40)	435
Cycling	8	3:59:04	21.3		34.27		531
Other	3	2:44:35	31.62	(5:12)	50.88	(3:14)	402
Paddling	1	2:43:20	10.03	(3.7/h)	16.14	(5.9/h)	43
Recovery	5	1:40:00
Strength	3	1:00:00
Total	26	16:33:12	92.1		148.21		1411
[1-5]	21	14:52:27

4:47

0:00

» now

Sunday Apr 29, 2012 #

6 PM

Other 53:34 16.58 km (3:14 / km) +141m 3:06 / km
ahr:143 max:163 shoes: K2 100 Mach

8 PM

Running long (Trail) 2:03:12 19.15 km (6:26 / km) +245m 6:03 / km
ahr:148 max:169 shoes: Salomon S-Lab3 XT Wings

Trail running at Mt.Vuosaari. Tons of fun.

Ascent/Descent
817m/829m
Accuracy...? I don't know, I don't care. :o) Either I was going up or I was going down.

11 PM

Recovery 10:00 [0]

Saturday Apr 28, 2012 #

Event: Majakka & Sivuvaunu

Note
(rest day)

Long day out, walking with kids - they sure can enjoy spring and all the things in the nature. After about 5 hours of walking they were "done" and it was time to head back home. Rest day for me today, tomorrow is not.

Friday Apr 27, 2012 #

7 AM

Running 22:00 [2] 4.3 km (5:07 / km)
shoes: Salomon S-Lab3 XT Wings

4 PM

Running 34:27 6.43 km (5:21 / km) +79m 5:03 / km
ahr:145 max:158 shoes: Salomon S-Lab3 XT Wings

6 PM

Running 34:36 [2] 6.32 km (5:28 / km) +28m 5:21 / km
shoes: Salomon S-Lab3 XT Wings

With prams + Kiri.

9 PM

Strength 13:00 [4]

16kg KB

10x 2-Hand KB Swing
10x PushUp
10x SitUpGetUp with KB
20x Mountain Climber
10x V-Up
10x Snatch Right
10x Snatch Left
20x Mountain Climber

3 rounds

V-Up = Fuck Up, so hard on 3rd round.

10 PM

Recovery 15:00 [0]

Thursday Apr 26, 2012 #

7 AM

Note

hmph... no inline skating this morning, still wet after rain. :(

Cycling 21:00 [1]
shoes: Commencal Super 4 Carbon

To work via Mt.Vuosaari.

4 PM

Cycling 39:00 [2]
shoes: Commencal Super 4 Carbon

At Mt.Vuosaari Trails.

8 PM

Other 1:08:51 20.72 km (3:19 / km) +152m 3:12 / km
ahr:151 max:169 shoes: K2 100 Mach

10 PM

Recovery 20:00 [0]

uh...

Wednesday Apr 25, 2012 #

7 AM

Cycling (Flat) 30:00 [1]
shoes: Commencal Super 4 Carbon

Easy pace to work...
Cycling in the afternoon, kayaking in the evening.

3 PM

Cycling 1:07:51 17.39 km (15.4 kph) +288m
ahr:139 max:164 shoes: Commencal Super 4 Carbon

With Sebastian.

6 PM

Cycling 13:45 [1] 4.79 km (20.9 kph) +53m
shoes: Commencal Super 4 Carbon

To shore.

7 PM

Paddling 2:43:20 [2] 16.14 km (5.9 kph) +43m
shoes: SBD Expedition LV

10 PM

Cycling 12:52 [2] 4.82 km (22.5 kph) +75m
shoes: Commencal Super 4 Carbon

To home.

Tuesday Apr 24, 2012 #

12 PM

Running 21:35 4.19 km (5:09 / km) +31m 4:58 / km
shoes: Salomon S-Lab3 XT Wings

To work.

2 PM

Note

Official note of APEX 2012. (Only in Finnish)
But, yes, our team is going.
http://www.ulkoilunmaailma.fi/index.php/muut/urhei...

Official race report from PER2012. (English)
http://www.ulkoilunmaailma.fi/index.php/muut/urhei...

C • APEX 2

4 PM

Running 22:26 4.95 km (4:32 / km) +42m 4:21 / km
ahr:167 max:174 shoes: AdiStar Competition

It seems that it is better to calibrate again.

10 PM

Strength 26:00 [3]

11 PM

Recovery 30:00 [0]

Monday Apr 23, 2012 #

7 AM

Cycling (Trails) 30:00 [2]
shoes: Commencal Super 4 Carbon

4 PM

Cycling (Trails) 24:36 7.27 km (17.7 kph) +115m
shoes: Commencal Super 4 Carbon

Running 7:57 [2] 1.58 km (5:01 / km) +10m 4:52 / km
shoes: Salomon S-Lab3 XT Wings

7 PM

Other 36:53 11.9 km (3:06 / km) +90m 2:59 / km
ahr:159 max:177 shoes: K2 100 Mach

"directly" to store...

Other 5:17 1.69 km (3:08 / km) +19m 2:58 / km
ahr:166 max:186 shoes: K2 100 Mach

2 hills on my way home.

9 PM

Strength 21:00 [4]

With H

3 rounds.

25x Russian Twist /16kg KB.
25x PushUp
25x 2-hand swing /16kg KB.
25x GetUp SitUp /16kg KB first round, next 2 with 8kg.

10 PM

Recovery 25:00 [0]

With H.

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