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Training Log Archive: Useless Fool

In the 7 days ending Jan 13, 2013:

activity # timemileskm+m
  Other3 3:30:29 24.87 40.02 370
  Strength2 1:34:26
  Cycling4 1:22:00
  Recovery3 1:00:00
  Running3 58:16 6.34(9:12) 10.2(5:43)
  Total14 8:25:11 31.21 50.22 370
  [1-5]11 6:20:49
averages - sleep:9.2

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MoTuWeThFrSaSu

Sunday Jan 13, 2013 #

7 PM

Other 2:00:09 intensity: (10 @0) + (10 @1) + (3:07 @2) + (58:08 @3) + (58:34 @4) 30.37 km (3:57 / km) +268m 3:47 / km
ahr:167 max:182 slept:9.0 shoes: Karhu - Skate

With Nina, lots of focus to technical issues and that was exactly what I needed. So fun! :) HR high as the pace was bit faster than I have used to but felt very comfortable.
10 PM

Recovery 20:00 [0]

Saturday Jan 12, 2013 #

Note
slept:9.0 (rest day)

Friday Jan 11, 2013 #

3 PM

Running (6x1000m) 39:23 intensity: (24 @0) + (6:09 @1) + (4:26 @2) + (6:21 @3) + (13:57 @4) + (8:06 @5) 7.0 km (5:38 / km)
ahr:167 max:199 shoes: Etonic Praya NC3

Warm-up, 1km - 4:31.3

Then:
6x1000m with 2 minute recovery.

Plan: 4:15 - 4:10 - 4:05 - 4:00 - 3:55 - 3:50
Actual: 4:11.5 - 4:04.3 - 4:05.0 - 3:59.7 - 3:51.7 - 3:48.0
Felt: Nice, fun.
Verdict: Next time, 6x1000 @ 4:00
Thoughts: Is 4:00min/km too slow, should I push below and if yes, how much below?
Afterwards: No tensions.
Cons: Forget my shoe soles at home in the morning... :)



C • Hienoa! Johan säkin pääsit ... 8
4 PM

Running warm up/down 5:53 intensity: (33 @2) + (5:20 @3) 1.0 km (5:53 / km)
ahr:154 max:158 shoes: Etonic Praya NC3

WD
10 PM

Strength 54:26 intensity: (18:41 @0) + (19:32 @1) + (13:25 @2) + (2:48 @3)
ahr:121 max:163

With H

Thursday Jan 10, 2013 #

Note
slept:8.0

7 AM

Cycling (Road) 15:00 [2]
shoes: Commencal Super 4 Carbon

4 PM

Other 45:00 [0]

Osteopathy, second session focusing middle back tension.

Wednesday Jan 9, 2013 #

Note
slept:7.0

7 AM

Cycling (Road) 20:00 [2]
slept:7.5 shoes: Commencal Super 4 Carbon

4 PM

Cycling (Road) 22:00 [1]
shoes: Commencal Super 4 Carbon

8 PM

Strength 40:00 intensity: (20:00 @2) + (10:00 @3) + (10:00 @4)

Mid+system.

Recovery 10:00 [0]

Tuesday Jan 8, 2013 #

Note
slept:7.5

Felt bit tired all day.
4 PM

Cycling 25:00 [1]
shoes: Commencal Super 4 Carbon

5 PM

Running 13:00 [2] 2.2 km (5:55 / km)
shoes: Salomon XA 3D Ultra Pro 2

6 PM

Other 45:20 intensity: (7 @0) + (25 @1) + (3:20 @2) + (25:44 @3) + (15:44 @4) 9.65 km (4:42 / km) +102m 4:28 / km
ahr:164 max:178 shoes: Karhu - Skate

New/wet snow.
8 PM

Recovery 30:00 [0]

Monday Jan 7, 2013 #

Note
slept:7.0 (rest day)

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