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Training Log Archive: Useless Fool

In the 7 days ending Dec 14, 2014:

activity # timemileskm+m
  Cycling11 5:44:13 87.35(15.2/h) 140.57(24.5/h) 259
  Strength4 3:25:00
  Other5 2:30:00
  Paddling1 1:30:00 9.44(6.3/h) 15.2(10.1/h)
  Running2 45:00 4.96(9:04) 7.99(5:38)
  Total20 13:54:13 101.76 163.76 259
  [1-5]20 13:17:55
averages - sleep:7.4 weight:75.2kg

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MoTuWeThFrSaSu

Sunday Dec 14, 2014 #

6 PM

Cycling (WattBike) 1:30:06 [3] 55.82 km (37.2 kph)
ahr:155 max:176 slept:10.0 weight:75.2kg

Avg watts 204.
2,71 W / kg.
7 PM

Running (Track) 35:00 [3] 5.8 km (6:02 / km)
ahr:159 max:195 shoes: Salomon Sense

5x1000m @ 3:50-3:55 and recovery walking track around.
8 PM

Strength 25:00 [4]

10 PM

Other (Foamroll) 30:00 [1]

Friday Dec 12, 2014 #

8 AM

Cycling 31:13 intensity: (12:27 @0) + (16:52 @1) + (1:54 @2) 9.53 km (18.3 kph) +48m
ahr:116 max:145 slept:6.5 shoes: Trek SL 9 FS

3 PM

Cycling 25:20 intensity: (3:00 @0) + (11:42 @1) + (10:15 @2) + (23 @3) 8.84 km (20.9 kph) +37m
ahr:128 max:158 shoes: Trek SL 9 FS

6 PM

Strength (HPT) 1:20:00 [3]

Running warm up/down (Treadmill) 10:00 [3] 2.19 km (4:34 / km)

9 PM

Other (FoamRoll) 30:00 [1]

Thursday Dec 11, 2014 #

8 AM

Cycling 30:07 intensity: (5:11 @0) + (15:12 @1) + (9:44 @2) 9.51 km (18.9 kph) +51m
ahr:125 max:148 slept:8.0 shoes: Trek SL 9 FS

4 PM

Cycling 25:48 intensity: (4:06 @0) + (11:13 @1) + (10:04 @2) + (25 @3) 8.81 km (20.5 kph) +38m
ahr:126 max:156 shoes: Trek SL 9 FS

7 PM

Strength 30:00 [3]

9 PM

Other (Foamroll) 30:00 [1]

Wednesday Dec 10, 2014 #

7 AM

Cycling 31:08 [1] 9.52 km (18.3 kph)
ahr:120 max:143 slept:6.5 shoes: Trek SL 9 FS

Windy.
4 PM

Cycling 24:00 [1] 8.79 km (22.0 kph)
ahr:135 max:155 shoes: Trek SL 9 FS

7 PM

Paddling (K1 Ergo) 1:30:00 [3] 15.2 km (10.1 kph)

Cycling 14:00 [2] 4.7 km (20.1 kph)
shoes: Trek SL 9 FS

9 PM

Cycling 14:00 [3] 4.7 km (20.1 kph)
shoes: Trek SL 9 FS

10 PM

Other (Foamroll) 30:00 [1]

Tuesday Dec 9, 2014 #

Note

Jospa tämänkertainen flunssa olisi sitten tässä...
...hienosti torpedoi 4 viikon planin mutta katsotaan mitä saa raavittua kasaan.
7 AM

Cycling 29:37 intensity: (9:44 @0) + (16:41 @1) + (3:12 @2) 9.71 km (19.7 kph) +22m
ahr:118 max:138 slept:6.0 shoes: Trek SL 9 FS

3 PM

Cycling 28:54 intensity: (1:50 @0) + (4:37 @1) + (21:56 @2) + (31 @3) 10.65 km (22.1 kph) +63m
ahr:135 max:155 shoes: Trek SL 9 FS

Strength (HPT) 1:10:00 [3]

MaVe työsarjat 5x4 @ 110kg. - lämpät 55-75-95.
Punnerrukset, liivissä 10kg, renkailla + jalat korkealla boksilla - 5x4 sarjat.
1-käden farmikävely @ 28kg, 4M
Crosstrainer @ 10kg 3x15
7 PM

Other (Foamroll) 30:00 [1]

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