Training Log Archive: Useless FoolIn the 7 days ending Jan 20, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Jan 20, 2013 #
Cycling 18:00 [1] 4.4 km (14.7 kph)
shoes: Commencal Super 4 Carbon
Other 1:19:00
shoes: Karhu - Skate
Note
slept:9.0
With school grades this would be about 7+.
Monday's MO/ST was hard and I felt it until wednesday.
Best session was on Tuesday as the combination was fun, thou it was bit short.
Fridays 6x1000m and rest day after that felt good.
Sunday was an lazy day, we were going skiing but everyone skipped so I went alone but instead of pushing to Hakunila & onwards, I stayed in Mustavuori and doing technical training to improve my "skills".
Pros: 3 good quality sessions.
Cons: Slacking on long training sessions.
Saturday Jan 19, 2013 #
Note
slept:7.5 (rest day)
Cycling 9:06 [1] 2.19 km (14.4 kph)
shoes: Commencal Super 4 Carbon
So cold. At home temperature was -24 celsius.
Cycling 6:55 [2] 2.1 km (18.2 kph)
shoes: Commencal Super 4 Carbon
Cycling 7:14 [1] 2.2 km (18.2 kph)
shoes: Commencal Super 4 Carbon
Cycling 8:56 [1] 2.4 km (16.1 kph)
shoes: Commencal Super 4 Carbon
Friday Jan 18, 2013 #
Note
slept:7.5
Running warm up/down 11:21
ahr:137 max:151 shoes: Etonic Praya NC3
Running (6x1000m) 34:31 6.0 km (5:45 / km)
ahr:156 max:187 shoes: Etonic Praya NC3
Lap Split Time Avg Max
1 4:01.5 4:01.5 165 177
2 3:58.7 8:00.1 170 184
3 3:58.0 11:58.1 175 185
4 4:01.2 15:59.3 175 183
5 4:00.0 19:59.3 176 187
6 3:59.0 23:58.3 178 186
Bit stupid not to take rest period hr in to the so I added the rest time to the total session. Rest session were exact 120sec as I used elapsed time screen on Garmin.
Good session, lots of people from HTRC.
Running warm up/down 10:00 [1]
Recovery 20:00 [0]
Strength 20:00 [3]
Thursday Jan 17, 2013 #
Cycling 8:19 [1] 2.19 km (15.8 kph)
slept:7.0 weight:77.3kg shoes: Commencal Super 4 Carbon
Cycling 42:03 11.33 km (16.2 kph) +122m
ahr:132 max:161 shoes: Commencal Super 4 Carbon
Other 55:00 [1]
Wednesday Jan 16, 2013 #
Note
slept:7.5 weight:77.3kg
Cycling 9:18 [1] 2.23 km (14.4 kph)
shoes: Commencal Super 4 Carbon
Cycling 9:00 [1]
shoes: Commencal Super 4 Carbon
Recovery 30:00 [0]
Tuesday Jan 15, 2013 #
Note
slept:7.5 weight:77.9kg
Cycling 9:04 [1] 2.15 km (14.2 kph)
shoes: Commencal Super 4 Carbon
Cycling 7:39 [1] 2.62 km (20.5 kph) +49m
shoes: Commencal Super 4 Carbon
Other (Combination) 3:40:02 * 51.42 km (4:17 / km) +573m 4:03 / km
ahr:146 max:181
It is always bit harder to do longer sessions alone than with friends, tried to ignore the fact this time.
Conditions: Dark, -4 celsius, snowing, windy.
Started with xc ski, about 20,1km long leg, ~ 1h29min.
Nothing special to mention.
Have consider option with the glasses as they build vapor on the uphills.
Continued with running, 10,1km mixing road and trails. ~ 1h02min
Pace was bit too lazy. Strong wind at Uutela, got chilled.
Inov8 Oroc280 with Gococo's works perfectly.
Last section was bike, 21,2km and ~ 1h07min
Good combination with clothing. Felt bit short.
Pros: Weather, clothing, feeling.
Cons: Glasses, orienteering was too easy, session was bit too short.
To Improve for next time: Increase pace on running section, make orienteering more complex and include TA time on overall time.
Recovery 15:00 [0]
Monday Jan 14, 2013 #
Running (Road) 13:21 [1] 2.15 km (6:13 / km) +18m 5:58 / km
ahr:138 slept:6.5 shoes: Inov8 Oroc280
To work with pack.
Cycling (Road) 20:00 [1]
shoes: Commencal Super 4 Carbon
Strength 56:46
ahr:117 max:153
Recovery 10:00 [0]