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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Useless Fool

In the 7 days ending Mar 17, 2013:

activity # timemileskm+m
  Running7 3:04:49 15.79 25.41 80
  Other1 2:59:08 18.05(9:55) 29.05(6:10) 381
  Cycling4 2:20:00 10.5 16.9
  Strength2 1:22:00
  Recovery2 35:00
  Total16 10:20:57 44.34 71.36 461
  [1-5]14 9:26:31
averages - sleep:7 weight:78.4kg

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MoTuWeThFrSaSu

Sunday Mar 17, 2013 #

7 AM

Running (Road) 12:00 [1] 2.2 km (5:27 / km)
shoes: Inov8 Oroc280

To work with pack.

Saturday Mar 16, 2013 #

9 AM

Cycling 20:00 [2]
shoes: Commencal Super 4 Carbon

To work.
1 PM

Running (Mixed) 17:48 intensity: (16 @0) + (30 @1) + (14:30 @2) + (2:32 @3) 2.74 km (6:29 / km) +45m 6:00 / km
ahr:143 max:160 shoes: Inov8 Oroc280

To loop from work.

Running (Road) 10:00 [1] 1.8 km (5:33 / km)
shoes: Inov8 Oroc280

Waiting others to show up.
2 PM

Running (Trail) 16:50 intensity: (3 @0) + (33 @1) + (2:06 @2) + (10:44 @3) + (3:24 @4) 2.59 km (6:31 / km) +35m 6:06 / km
ahr:158 max:176 shoes: Inov8 Oroc280

Kasaberget loop.

Running (Mixed) 18:00 [2] 2.76 km (6:31 / km)
shoes: Inov8 Oroc280

Back to change clothes and took a cab to follow the ambulance that picked up my son to hospital.
C • No hui kamalaa! Mitä Kirill... 3

Friday Mar 15, 2013 #

7 AM

Running (Road) 33:59 [2] 5.92 km (5:44 / km)
shoes: Inov8 Oroc280

2 PM

Running warm up/down (Track) 25:00 [2]
ahr:137 max:164 shoes: Salomon Sense

3 PM

Running (Track) 29:12 intensity: (3 @0) + (3:21 @1) + (3:21 @2) + (2:16 @3) + (17:40 @4) + (2:31 @5) 5.2 km (5:37 / km)
ahr:165 max:197 shoes: Salomon Sense

5x1000m with target of 3:55 and last one increasing pace for the last lap.
Recovery, dropping hr under 120.

And this is how it went.

1. 3:55.2
R. 1:32.4
2. 3:53.5
R. 1:40.9
3. 4:44.5 I CANNOT COUNT, 6 LAPS!! #!%#+
R. 1:49.5
4. 3:56.9
R. 1:43.0
5. 3:49.4

Feeling was that this is not going to be a strong day and felt bit tired before the actual training. But, it went. Bit felt pushing today.

Running warm up/down 10:00 [1]
shoes: Salomon Sense

4 PM

Strength 35:00 [4]

5 PM

Recovery 20:00 [0]

Thursday Mar 14, 2013 #

7 AM

Running 12:00 [2] 2.2 km (5:27 / km)
shoes: Inov8 Oroc280

To work
2 PM

Cycling 1:00:00 [2]
shoes: Commencal Super 4 Carbon

With pack.

Wednesday Mar 13, 2013 #

6 AM

Cycling (Mixed) 30:00 [2] 8.0 km (16.0 kph)
shoes: Commencal Super 4 Carbon

Wind, snow & more snow.

Tuesday Mar 12, 2013 #

4 PM

Other 2:59:08 intensity: (19:04 @0) + (1:27:46 @1) + (1:10:24 @2) + (1:54 @3) *** 29.05 km (6:10 / km) +381m 5:47 / km
ahr:127 max:161

Hmph, had to leave the combination short today as I was able to leave from work 1615 and I need to be back there around 6am. :(
Well, at least I have maps ready for next Tuesday.

Today combining mtb and snowshoe orienteering. Fun but too short.

Monday Mar 11, 2013 #

Note

Week 10 recap.

Decent week even I had to skip Tuesdays evening training but it seems that fortunately it saved the rest of the week by not being ill. Good sessions were on Friday and Sunday. Stayed up few times too late, and slacked sleep - not good. Totals were ~12h45min and felt that most of the bike were very easy, recovery pace stuff that suits well with overall increase of hours & running weekly.

Week 10 details:
http://ar.attackpoint.org/viewlog.jsp?userid=7340&...

Key sessions for week 11:
Tuesday - Long combination.
Friday - Track.
Sunday - Long trail run.
7 AM

Cycling (Road) 30:00 [1] 8.9 km (17.8 kph)
slept:7.0 weight:78.4kg shoes: Commencal Super 4 Carbon

To work via short loop.
8 PM

Strength 47:00 [3]

9 PM

Recovery 15:00 [0]

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