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Training Log Archive: Useless Fool

In the 7 days ending Oct 26, 2014:

activity # timemileskm+m
  Running8 6:18:49 37.21(10:11) 59.89(6:20) 1452
  Cycling10 3:18:51 44.09(13.3/h) 70.95(21.4/h) 313
  Strength3 2:10:00
  Other5 1:40:00
  Total22 13:27:40 81.3 130.83 1765
  [1-5]22 12:59:03
averages - sleep:7.8 weight:77.6kg

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MoTuWeThFrSaSu

Sunday Oct 26, 2014 #

8 AM

Running 4:05 intensity: (16 @1) + (1:38 @2) + (2:02 @3) + (9 @4) 0.58 km (7:00 / km) +8m 6:33 / km
ahr:151 max:165 slept:8.0 weight:76kg shoes: Salomon Sense Ultra 3 SG

9 AM

Running race 1:35:27 intensity: (8 @2) + (5 @3) + (1:16:51 @4) + (18:23 @5) 21.1 km (4:31 / km) +298m 4:14 / km
ahr:182 max:197 shoes: Salomon Sense Ultra 3 SG

Viapori Eko ½ Maraton @ Suomenlinna. I was 4th.
10 PM

Other (Foamroll) 20:00 [1]

Rullalla ja kaukalopallolla vähän kireyksiä pois.

Saturday Oct 25, 2014 #

7 AM

Cycling 8:14 intensity: (3:50 @0) + (4:24 @1) 2.42 km (17.6 kph) +12m
ahr:113 max:131 slept:8.0 weight:77.5kg shoes: Trek SL 9 FS

8 AM

Running hills 1:50:36 intensity: (10 @0) + (16:00 @1) + (46:43 @2) + (46:18 @3) + (1:25 @4) 6.74 km (16:25 / km) +1033m 9:18 / km
ahr:145 max:166 shoes: Salomon FellCross3

10 AM

Cycling 8:41 intensity: (4:26 @1) + (4:15 @2) 2.39 km (16.5 kph) +42m
ahr:132 max:147 shoes: Trek SL 9 FS

11 AM

Strength 20:00 [2]

Punnerruksen tekniikkaa ja muuta ähellystä mäkitreenin päälle.

Other (FoamRoll) 20:00 [1]

Foamroll ja kaukalopallolla jalkapohjia.

Friday Oct 24, 2014 #

8 AM

Cycling 28:34 intensity: (4:40 @0) + (20:23 @1) + (3:31 @2) 9.71 km (20.4 kph) +22m
ahr:122 max:141 slept:8.25 weight:77.7kg shoes: Trek SL 9 FS

Windy.
4 PM

Cycling 21:53 intensity: (3:15 @0) + (3:31 @1) + (13:37 @2) + (1:30 @3) 8.81 km (24.2 kph) +37m
ahr:135 max:155 shoes: Trek SL 9 FS

8 PM

Running 20:00 [1] 3.5 km (5:43 / km)
shoes: Salomon X-Scream

Reco.

Other (FoamRoll) 20:00 [1]

Thursday Oct 23, 2014 #

6 AM

Running 54:22 intensity: (50 @1) + (47:41 @2) + (5:51 @3) 9.66 km (5:38 / km) +23m 5:34 / km
ahr:146 max:156 slept:6.75 weight:77.5kg shoes: Salomon X-Scream

3 PM

Cycling 34:05 intensity: (2:14 @0) + (17:06 @1) + (14:45 @2) 11.5 km (20.2 kph) +62m
ahr:127 max:149 shoes: Trek SL 9 FS

Strength 1:00:00 [4]

Uusi ohjelma!! =D

Day 1.

Työsarjat...

3x3 MaVe @ 85kg.
3x3 Punnerrus (Kahvat + Painoliivi)
3xM 1-käden farmikävely, @ 16kg.
3x10 Coretrainer @ 2,5kg.
4 PM

Cycling warm up/down 7:13 intensity: (5:39 @1) + (1:34 @2) 2.59 km (21.5 kph) +17m
ahr:128 max:139 shoes: Trek SL 9 FS

WD
9 PM

Other (Foamroll) 20:00 [1]

Wednesday Oct 22, 2014 #

Note



No excuses.
8 AM

Cycling 25:11 intensity: (5:14 @0) + (16:49 @1) + (3:08 @2) 9.7 km (23.1 kph) +22m
ahr:122 max:143 slept:8.0 weight:78.1kg shoes: Trek SL 9 FS

7 PM

Running warm up/down 8:31 intensity: (6 @1) + (1:03 @2) + (6:02 @3) + (1:20 @4) 1.75 km (4:52 / km)
ahr:157 max:169 shoes: Salomon FellCross3

WU

Fuck it was cold wind...
8 PM

Running 32:02 intensity: (4 @2) + (28 @3) + (30:14 @4) + (1:16 @5) 6.94 km (4:37 / km) +39m 4:29 / km
ahr:179 max:191 shoes: Salomon FellCross3

oosh - what an wind and cold as siberian hell. forehead frozen. XD

Running warm up/down 5:42 intensity: (1:26 @2) + (4:16 @3) 0.87 km (6:31 / km) +11m 6:08 / km
ahr:152 max:160 shoes: Salomon FellCross3

WD

Tuesday Oct 21, 2014 #

Note
slept:7.0 weight:78.2kg

Bad sleep, woke up at least 4 times.
3 PM

Cycling 33:36 intensity: (4:49 @0) + (25:55 @1) + (2:52 @2) 11.52 km (20.6 kph) +61m
ahr:120 max:144 shoes: Trek SL 9 FS

Work to Hipko.
4 PM

Strength 50:00 [4]

HPT

Cycling 5:37 intensity: (46 @1) + (4:32 @2) + (19 @3) 2.6 km (27.8 kph) +17m
ahr:140 max:152 shoes: Trek SL 9 FS

Already late...

Monday Oct 20, 2014 #

7 AM

Cycling 25:47 intensity: (4:25 @0) + (21:08 @1) + (14 @2) 9.7 km (22.6 kph) +21m
ahr:118 max:135 slept:8.5 weight:78.2kg shoes: Trek SL 9 FS

4 PM

Running 48:04 intensity: (52 @1) + (46:29 @2) + (43 @3) 8.74 km (5:30 / km) +40m 5:23 / km
ahr:142 max:153 shoes: Salomon FellCross3

9 PM

Other (FoamRoll) 20:00 [1]

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