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Training Log Archive: Useless Fool

In the 7 days ending Nov 16, 2014:

activity # timemileskm+m
  Cycling12 8:11:04 91.16(11.1/h) 146.7(17.9/h) 1263
  Running8 6:06:06 33.54(10:55) 53.97(6:47) 652
  Other7 2:50:00
  Strength2 1:45:00
  Total27 18:52:10 124.69 200.67 1915
  [1-5]27 17:16:24
averages - sleep:7.2 weight:76.2kg

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MoTuWeThFrSaSu

Sunday Nov 16, 2014 #

7 PM

Running (Kenyan) 1:40:22 intensity: (2:08 @1) + (1:07:21 @2) + (30:47 @3) + (6 @4) 20.04 km (5:01 / km) +138m 4:51 / km
ahr:146 max:165 shoes: Salomon X-Scream

4x5km.

1.) @ 5:20min/km, avg 137.
2.) @ 5:10min/km, avg 145.
3.) @ 4:56min/km, avg 152.
4.) @ 4:43min/km, avg 153. - severe headache, can't remember much from last 3km, decided not to continue on 5th 5km loop.

WTF?
C • Outoa 2
9 PM

Other (FoamRoll) 20:00 [1]

Saturday Nov 15, 2014 #

3 PM

Cycling 3:00:00 [3] 40.0 km (13.3 kph) +668m
shoes: Trek SL 9 FS

5 PM

Running 1:26:35 [2] 5.06 km (17:07 / km) +200m 14:17 / km
shoes: Salomon SnowCross

9 PM

Other (FoamRoll) 30:00 [1]

Friday Nov 14, 2014 #

7 AM

Cycling 26:30 intensity: (14:18 @0) + (11:52 @1) + (20 @2) 9.7 km (22.0 kph) +44m
ahr:111 max:140 slept:8.5 weight:76kg shoes: Trek SL 9 FS

4 PM

Cycling 26:00 intensity: (8:30 @0) + (17:24 @1) + (6 @2) 8.81 km (20.3 kph) +38m
ahr:116 max:135 shoes: Trek SL 9 FS

7 PM

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

9 PM

Running 25:10 intensity: (6 @0) + (57 @1) + (23:12 @2) + (55 @3) 4.6 km (5:29 / km) +70m 5:05 / km
ahr:142 max:154 shoes: Salomon X-Scream

10 PM

Other 30:00 [1]

Thursday Nov 13, 2014 #

7 AM

Cycling 27:27 intensity: (18:35 @0) + (8:52 @1) 9.73 km (21.3 kph) +21m
ahr:110 max:128 slept:7.0 shoes: Trek SL 9 FS

3 PM

Cycling 29:17 intensity: (17:12 @0) + (12:00 @1) + (5 @2) 8.83 km (18.1 kph) +38m
ahr:110 max:132 shoes: Trek SL 9 FS

9 PM

Running 25:19 intensity: (15 @0) + (3:23 @1) + (21:36 @2) + (5 @3) 4.13 km (6:08 / km) +24m 5:57 / km
ahr:138 max:151 shoes: Salomon X-Scream

10 PM

Other (Foamroll) 15:00 [1]

Wednesday Nov 12, 2014 #

7 AM

Cycling 25:24 intensity: (6:43 @0) + (11:21 @1) + (7:20 @2) 9.73 km (23.0 kph) +21m
ahr:123 max:144 slept:7.25 weight:76.4kg shoes: Trek SL 9 FS

4 PM

Cycling 25:11 intensity: (2:33 @0) + (11:59 @1) + (10:39 @2) 8.78 km (20.9 kph) +38m
ahr:126 max:146 shoes: Trek SL 9 FS

5 PM

Cycling 17:18 intensity: (3:11 @0) + (5:20 @1) + (8:41 @2) + (6 @3) 6.02 km (20.9 kph) +28m
ahr:130 max:152 shoes: Trek SL 9 FS

6 PM

Running 28:35 intensity: (5:38 @0) + (2:27 @1) + (5:29 @2) + (5:05 @3) + (9:56 @4) ** 3.52 km (8:07 / km) +60m 7:29 / km
ahr:147 max:182 shoes: Salomon Sense Ultra 3 SG

Prologi + 1. juoksu.

Cycling 1:08:46 intensity: (2 @0) + (14:19 @1) + (24:50 @2) + (25:08 @3) + (4:27 @4) ** 21.43 km (18.7 kph) +221m
ahr:145 max:173 shoes: Trek SL 9 FS

7 PM

Running 32:11 intensity: (3:53 @1) + (11:18 @2) + (11:45 @3) + (5:15 @4) *** 3.72 km (8:39 / km) +83m 7:47 / km
ahr:150 max:174 shoes: Salomon Sense Ultra 3 SG

8 PM

Cycling 14:59 intensity: (9 @0) + (6:10 @1) + (8:40 @2) 5.13 km (20.5 kph) +54m
ahr:131 max:144 shoes: Trek SL 9 FS

10 PM

Other (Foamroll) 25:00 [1]

Rulla+Pallo

Tuesday Nov 11, 2014 #

4 PM

Cycling 20:56 intensity: (4:23 @0) + (4:40 @1) + (11:53 @2) 8.81 km (25.3 kph) +38m
ahr:128 max:148 slept:7.0 shoes: Trek SL 9 FS

Bad sleep.
8 PM

Strength 35:00 [4]

Ei mene vielä L-PullUp.
10 PM

Running 25:25 intensity: (14 @0) + (11:28 @1) + (13:43 @2) 4.17 km (6:06 / km) +38m 5:50 / km
ahr:132 max:148 shoes: Salomon X-Scream

Other (FoamRoll) 20:00 [1]

Rulla+Pallo.

Monday Nov 10, 2014 #

7 AM

Cycling 29:16 intensity: (13:57 @0) + (14:21 @1) + (58 @2) 9.72 km (19.9 kph) +54m
ahr:114 max:134 slept:6.0 shoes: Trek SL 9 FS

3 PM

Running 42:29 intensity: (1:22 @1) + (20:33 @2) + (20:34 @3) 8.74 km (4:52 / km) +39m 4:45 / km
ahr:147 max:157 shoes: Salomon X-Scream

9 PM

Other 30:00 [1]

Rulla+Pallo.

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