Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Useless Fool

In the 7 days ending Nov 9, 2014:

activity # timemileskm+m
  Running8 5:51:02 34.67(10:07) 55.8(6:17) 1226
  Cycling8 3:05:02 39.03(12.7/h) 62.81(20.4/h) 313
  Other7 3:00:00
  Strength4 2:55:00
  Total25 14:51:04 73.7 118.61 1539
  [1-5]25 14:13:00
averages - sleep:7.5 weight:76.7kg

«»
3:21
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 9, 2014 #

9 PM

Running 53:21 intensity: (16 @0) + (1:02 @1) + (31:30 @2) + (20:33 @3) 10.49 km (5:05 / km) +83m 4:54 / km
ahr:148 max:159 slept:8.0 shoes: Salomon X-Scream

10 PM

Other (FoamRoll) 30:00 [1]

Rulla+Pallo.

Saturday Nov 8, 2014 #

7 AM

Cycling warm up/down 7:46 intensity: (3:19 @0) + (4:13 @1) + (14 @2) 2.44 km (18.8 kph) +14m
ahr:115 max:133 slept:6.5 weight:75.6kg shoes: Trek SL 9 FS

Running hills 1:42:52 intensity: (4:36 @0) + (31:47 @1) + (49:43 @2) + (16:46 @3) 5.97 km (17:14 / km) +892m 9:52 / km
ahr:136 max:159 shoes: Salomon FellCross3

9 AM

Cycling 13:10 intensity: (3:42 @0) + (6:42 @1) + (2:46 @2) 2.95 km (13.4 kph) +50m
ahr:120 max:137 shoes: Trek SL 9 FS

5 PM

Strength 25:00 [3]

6 PM

Other (FoamRoll) 15:00 [1]

Rulla

Friday Nov 7, 2014 #

Event: YöRogaining
 
8 AM

Cycling 23:12 intensity: (1:34 @0) + (18:59 @1) + (2:39 @2) 8.84 km (22.9 kph) +21m
ahr:124 max:140 slept:7.0 shoes: Trek SL 9 FS

4 PM

Cycling 24:52 intensity: (2:48 @0) + (20:12 @1) + (1:52 @2) 8.79 km (21.2 kph) +38m
ahr:123 max:139 shoes: Trek SL 9 FS

6 PM

Strength (HPT) 1:10:00 [4]

8 PM

Running warm up/down 1:46 intensity: (9 @0) + (17 @1) + (1:20 @2) 0.34 km (5:11 / km) +6m 4:46 / km
ahr:137 max:150 shoes: Salomon X-Scream

Running 24:06 intensity: (6 @0) + (7 @1) + (40 @2) + (21:44 @3) + (1:29 @4) 5.0 km (4:49 / km) +35m 4:39 / km
ahr:158 max:169 shoes: Salomon X-Scream

9 PM

Running 25:24 intensity: (9 @1) + (2:06 @2) + (22:57 @3) + (12 @4) 4.99 km (5:05 / km) +35m 4:55 / km
ahr:155 max:165 shoes: Salomon X-Scream

Running warm up/down 1:53 intensity: (5 @0) + (37 @1) + (1:11 @2) 0.29 km (6:30 / km)
ahr:131 max:139 shoes: Salomon X-Scream

10 PM

Other 30:00 [1]

Rulla+Pallo

Thursday Nov 6, 2014 #

4 PM

Cycling 28:29 intensity: (2:49 @0) + (18:45 @1) + (6:55 @2) 8.74 km (18.4 kph) +38m
ahr:126 max:144 slept:7.0 weight:77kg shoes: Trek SL 9 FS

9 PM

Running 27:05 intensity: (4 @0) + (12 @1) + (1:21 @2) + (23:54 @3) + (1:34 @4) 5.67 km (4:46 / km) +48m 4:35 / km
ahr:159 max:168 shoes: Salomon X-Scream

10 PM

Other (Foamroll) 15:00 [1]

Wednesday Nov 5, 2014 #

7 AM

Cycling 27:25 intensity: (6:41 @0) + (20:30 @1) + (14 @2) 9.75 km (21.3 kph) +46m
ahr:119 max:134 slept:7.5 weight:77.1kg shoes: Trek SL 9 FS

4 PM

Running warm up/down 7:45 intensity: (1 @0) + (6 @1) + (2:12 @2) + (5:05 @3) + (21 @4) 1.75 km (4:25 / km)
ahr:154 max:166 shoes: Salomon X-Scream

WU

Running 31:00 intensity: (9 @1) + (15 @2) + (35 @3) + (30:01 @4) 6.95 km (4:27 / km) +40m 4:20 / km
ahr:173 max:182 shoes: Salomon X-Scream

9 PM

Strength 20:00 [3]

Other (FoamRoll) 30:00 [1]

Rulla+pallo.

Tuesday Nov 4, 2014 #

3 PM

Cycling 29:06 intensity: (3:03 @0) + (15:49 @1) + (10:01 @2) + (13 @3) 11.54 km (23.8 kph) +67m
ahr:124 max:151 slept:8.5 shoes: Trek SL 9 FS

4 PM

Strength (HPT) 1:00:00 [4]

Nää ja kaikkien lämpät.

1.) Etukyykky 3x3 eka @ 55, karmeaa pelleilyä --> sitten 1x3 60kg, ja 1x3 65kg ja ensi kerralla lataan suoraan 70kg 3x3 sarjaan.
2.) Leuanvetoa 3x3 @ 5kg lisäpainolla + jotain rimpuilua päälle.
3.) Puolikas turkkilainen ylösnousu, 12-12-16, (liian kevyt paino) 3x12 / puoli. 16 on ok.
4.) VatsaKK, 3x10, isolla kuntopallolla --> pitää nostaa painoa / vaihtaa kuulaan kun alkaa mennä viimein puhtaasti joten kaippa noi syvät pitkät vatsalihakset alkaa vähän löytymään.

Mikään ei vituta niin paljoa kun tulla kiireessä treeneihin, tehdä treeni kiireessä johon pitäisi keskittyä ja lähteä treeneistä siten että vituttaa.

Hankin saatana säkin himaan. XD
9 PM

Running 28:52 intensity: (7 @0) + (31 @1) + (18:08 @2) + (10:06 @3) 5.62 km (5:08 / km) +48m 4:56 / km
ahr:148 max:159 shoes: Salomon X-Scream

10 PM

Other 30:00 [1]

Rulla ja pallo.

Monday Nov 3, 2014 #

6 AM

Cycling 31:02 intensity: (8:44 @0) + (21:30 @1) + (48 @2) 9.75 km (18.9 kph) +39m
ahr:118 max:135 slept:8.0 weight:77.1kg shoes: Trek SL 9 FS

Rain, wind, dark - November.
3 PM

Running 46:58 intensity: (21 @1) + (29:14 @2) + (17:23 @3) 8.72 km (5:23 / km) +39m 5:16 / km
ahr:147 max:158 shoes: Salomon X-Scream

9 PM

Other (FoamRoll) 30:00 [1]

Pallo+Rulla.

« Earlier | Later »