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Training Log Archive: Useless Fool

In the 7 days ending Oct 4, 2015:

activity # timemileskm+m
  Running7 6:47:10 32.11(12:41) 51.67(7:53) 1025
  Strength3 2:50:00
  Paddling1 2:15:24 9.85(4.4/h) 15.85(7.0/h)
  Cycling4 2:02:07 25.17(12.4/h) 40.51(19.9/h) 276
  Recovery4 2:00:00
  Total18 15:54:41 67.12 108.03 1301
  [1-5]18 15:54:20
averages - sleep:6.3 weight:79kg

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MoTuWeThFrSaSu

Sunday Oct 4, 2015 #

8 PM

Running 36:51 intensity: (10 @0) + (1:04 @1) + (34:14 @2) + (1:23 @3) 6.44 km (5:43 / km) +53m 5:30 / km
ahr:143 max:153 slept:7.0 shoes: Salomon X-Series

Day 3 - Easy run after long day in a car...
9 PM

Strength (Calisthenics) 45:00 [4]

10 PM

Recovery (FoamRoll) 30:00 [1]

Saturday Oct 3, 2015 #

7 AM

Running 4:30:00 [3] 30.0 km (9:00 / km) +700m 8:04 / km
slept:6.0 shoes: Salomon S-lab Speed

Day 2.

Juoksentelemassa Vaaroilla Ultran kärjen mukana, välillä siirtyen paikasta toiseen. Juoksin aina kärkeä vastaan ja juoksin vähän aikaa kunkin mukana, pudottautuen aina seuraavaan porukkaan.

Kuvia,
https://www.facebook.com/media/set/?set=a.42784596...

Friday Oct 2, 2015 #

10 AM

Running intervals 11:39 intensity: (11 @0) + (1:08 @1) + (3:23 @2) + (3:29 @3) + (3:07 @4) + (21 @5) 1.0 km (11:39 / km) +150m 6:39 / km
ahr:154 max:190 slept:7.5 shoes: Salomon X-Series

Day 1.

Interval test at Harris.

Thursday Oct 1, 2015 #

4 PM

Cycling 30:29 [1] 10.58 km (20.8 kph) +95m
slept:7.0 shoes: Trek SL 9 FS

8 PM

Strength (Calisthenics) 50:00 [3]

Vitun vittu, jäi Hipko väliin.
C • Kauheeta kielenkäyttöä :D 2
9 PM

Recovery (FoamRoll) 30:00 [1]

Wednesday Sep 30, 2015 #

Note

"Welcome to the grind."

7 AM

Cycling 27:57 [1] 10.01 km (21.5 kph) +96m
slept:7.0 weight:79kg shoes: Trek SL 9 FS

HR belt died - completely, I hope that it is just the battery what have died.
7 PM

Running 48:40 [1] 6.23 km (7:49 / km) +122m 7:07 / km
shoes: Salomon X-Series

Nice picture by Elina,

https://instagram.com/p/8QvrSeSP2y/
9 PM

Recovery 30:00 [1]

Tuesday Sep 29, 2015 #

5 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Salomon X-Series

6 PM

Running warm up/down (Treadmill) 10:00 [2] 2.0 km (5:00 / km)
shoes: Salomon X-Series

Strength (HPT) 1:15:00 [4]

New program.

WU with stick etc.

1.) Deadlift with 115kg - series 3x3 reps + all the warm up with 5 reps. Not too ambitious start but decent with my technique.
2.) Push ups with box and 10kg in a vest. 3x3 reps. + all the warm up, pyramid.
3.) 1-hand swings with 24kg. 3x6. Should have taken the 28kg as this was the easiest part today
4.) Core trainer with 10kg on the bar. You just move the bar from one side to another, sounds easy? 3x6 per side.
5.) Fitball pike 3x6
7 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Salomon X-Series

9 PM

Recovery (FoamRoll) 30:00 [3]

Monday Sep 28, 2015 #

4 AM

Paddling 2:15:24 [1] 15.85 km (7.0 kph)
slept:3.5 shoes: Tiderace Xplore-S

7 AM

Cycling 31:44 [1] 9.96 km (18.8 kph)
shoes: Trek SL 9 FS

3 PM

Cycling 31:57 [1] 9.96 km (18.7 kph) +85m
shoes: Trek SL 9 FS

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