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Training Log Archive: Useless Fool

In the 7 days ending Apr 21, 2013:

activity # timemileskm+m
  Running7 6:16:21 35.54(10:35) 57.2(6:35) 554
  Paddling1 2:23:25 10.33(4.3/h) 16.63(7.0/h)
  Strength2 1:15:00
  Recovery2 45:00
  Total9 10:39:46 45.88 73.83 554
  [1-5]9 9:53:19

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MoTuWeThFrSaSu

Sunday Apr 21, 2013 #

9 AM

Running (Road) 10:54 intensity: (11 @0) + (14 @1) + (7:48 @2) + (2:41 @3) 1.96 km (5:34 / km) +14m 5:22 / km
ahr:146 max:160 shoes: Salomon Sense Ultra

10 AM

Running (Trail) 3:02:16 intensity: (1:16 @0) + (6:54 @1) + (1:31:50 @2) + (1:16:44 @3) + (5:32 @4) 25.47 km (7:09 / km) +369m 6:40 / km
ahr:150 max:180 shoes: Salomon Sense Ultra

With Jaana, Heidi, Petri, Jukka, Harri & Juha.
First 1½hrs with whole group, last 1½hours with Juha.

Friday Apr 19, 2013 #

3 PM

Running warm up/down (Road) 9:00 [1] 1.5 km (6:00 / km)
shoes: Salomon Sense Ultra

4 PM

Running (Trail) 28:47 intensity: (1:37 @1) + (5:15 @2) + (14:59 @3) + (6:56 @4) 5.21 km (5:31 / km) +79m 5:08 / km
ahr:159 max:180 shoes: Salomon Sense Ultra

Checking the route, and its condition.
Ice, snow, water, more ice and snow.
Not efficient running today without spikes.
At least one week more before it is possible to run fast.

Running warm up/down (Trail) 13:54 intensity: (3:36 @1) + (7:23 @2) + (2:55 @3) 1.71 km (8:09 / km) +26m 7:34 / km
ahr:141 max:162 shoes: Salomon Sense Ultra

The usual amount of water...

C • Cool pic! 4
9 PM

Strength 40:00 [3]

Recovery 15:00 [0]

Thursday Apr 18, 2013 #

Note
(rest day)

Commencal is still at maintence. :(
No MTB until next week.

Wednesday Apr 17, 2013 #

7 PM

Strength 35:00 [3]

Recovery 30:00 [0]

Tuesday Apr 16, 2013 #

Note

And something funny.
We "produced" winter trail running video with my friend Janne.

C • Nice! 2
4 PM

Running (Road) 1:15:00 [3] 13.5 km (5:33 / km)
shoes: Salomon Sense Ultra

Work to Columbus with pack.
5 PM

Running 30:00 [2] 3.0 km (10:00 / km)
shoes: Salomon Sense Ultra

Columbus to shore, dinner at the same time. :)

Paddling (Sea) 2:23:25 intensity: (1:04:16 @1) + (1:19:09 @2) 16.63 km (7.0 kph)
ahr:132 max:150 shoes: WS - Tempest 165

8 PM

Running (Road) 26:30 intensity: (13 @1) + (8:23 @2) + (17:54 @3) 4.85 km (5:28 / km) +66m 5:07 / km
ahr:153 max:163 shoes: Salomon Sense Ultra

To home.

Monday Apr 15, 2013 #

Note
(rest day)

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