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Training Log Archive: Useless Fool

In the 7 days ending May 13, 2012:

activity # timemileskm+m
  Cycling5 5:15:51 39.92(7.6/h) 64.24(12.2/h) 903
  Running5 3:34:51 23.09(9:18) 37.17(5:47) 372
  Recovery5 1:10:00
  Strength4 1:07:52
  Total15 11:08:34 63.01 101.4 1275
  [1-5]14 9:53:19

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MoTuWeThFrSaSu

Sunday May 13, 2012 #

7 PM

Running (Trails) 1:37:59 intensity: (1:50 @1) + (35:12 @2) + (1:00:38 @3) + (19 @4) 16.04 km (6:07 / km) +243m 5:41 / km
ahr:157 max:172 shoes: Salomon S-Lab3 XT Wings

Saturday May 12, 2012 #

Event: Spring Adventure
 
Event: Salpaus-Rogaining III
 
7 PM

Cycling (Trails) 1:47:17 intensity: (2:31 @0) + (1:34:42 @1) + (10:04 @2) 18.33 km (10.3 kph) +250m
ahr:123 max:153 shoes: Commencal Super 4 Carbon

Completing trail network Labbacka-Kasakallio-Länsisalmi route.
Then route divides towards Sipoonkorpi or combines with Länsimäki-Mustavuori route. This will be a nice loop after once completed as much as possible in trails, gaining quite a lot of altitude.
11 PM

Recovery 15:00 [0]

Friday May 11, 2012 #

7 AM

Running 11:42 intensity: (14 @0) + (8:29 @1) + (2:59 @2) 2.08 km (5:38 / km) +19m 5:23 / km
ahr:133 max:145 shoes: Salomon S-Lab3 XT Wings

To work, raining.
Already waiting afternoon's trail run.
3 PM

Running (Trails) 51:59 intensity: (8 @0) + (3:24 @1) + (22:00 @2) + (26:17 @3) + (10 @4) 8.3 km (6:16 / km) +59m 6:03 / km
ahr:154 max:173 shoes: Salomon S-Lab3 XT Wings

@ Mustavuori, very slippery conditions, lots of mud...
10 PM

Strength 19:21 [4]

Recovery 10:00 [0]

Thursday May 10, 2012 #

3 PM

Cycling 1:00:08 [3] 10.81 km (10.8 kph) +154m
shoes: Commencal Super 4 Carbon

@ Kasakallio with Sebastian.
First snake spotted for this spring.
Sebastian got lost after he dropped behind on technical section.
10 PM

Strength 15:00 [3]

Recovery 15:00 [0]

Wednesday May 9, 2012 #

7 AM

Running 10:36 intensity: (9 @0) + (4:20 @1) + (6:07 @2) 2.03 km (5:13 / km) +19m 4:59 / km
ahr:139 max:151 shoes: AdiStar Competition

To work. Slept too long. :o(
2 PM

Cycling (Trails/Mix) 1:02:40 intensity: (21 @0) + (32:33 @1) + (21:23 @2) + (8:06 @3) + (17 @4) 13.77 km (13.2 kph) +228m
ahr:138 max:174 shoes: Commencal Super 4 Carbon

With Sebastian.

Tunnelin polku-Labbacka-Kasakallio-Länsisalmi-Westerkullan kartano-Mustavuori.

Tuesday May 8, 2012 #

4 PM

Running (TH) 17:35 intensity: (1 @0) + (20 @1) + (45 @2) + (3:14 @3) + (13:15 @4) 4.22 km (4:10 / km) +32m 4:01 / km
ahr:174 max:185 shoes: AdiStar Competition

Running 25:00 [2] 4.5 km (5:33 / km)
shoes: AdiStar Competition

10 PM

Strength 15:00 [3]

Recovery 15:00 [0]

Monday May 7, 2012 #

6 AM

Cycling 35:10 intensity: (1:31 @0) + (25:10 @1) + (7:21 @2) + (1:08 @3) 11.23 km (19.2 kph) +132m
ahr:130 max:163 shoes: Commencal Super 4 Carbon

@ Uutela.
4 PM

Cycling (Trails/Mix) 50:36 intensity: (20 @0) + (28:05 @1) + (20:45 @2) + (1:26 @3) 10.1 km (12.0 kph) +139m
ahr:136 max:162 shoes: Commencal Super 4 Carbon

@ Kasakallio trails.
9 PM

Strength 18:31 [3]

lame.

Recovery 15:00 [0]

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