Training Log Archive: Useless FoolIn the 7 days ending Oct 11, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||
Sunday Oct 11, 2015 #
Running 15:39 [2] 2.87 km (5:27 / km) +43m 5:04 / km
slept:9.5 shoes: Salomon X-Series
HR belt didn't find any contact so I needed to adjust it after first round.
Running 2:30:04 25.91 km (5:47 / km) +406m 5:22 / km
ahr:153 max:166 shoes: Salomon X-Series
Total flat time was 5m22sec.
Recovery (FoamRoll) 30:00 [1]
Saturday Oct 10, 2015 #
Running 2:21:01 13.56 km (10:24 / km) +1027m 7:33 / km
ahr:164 max:188 slept:7.5 weight:77.2kg shoes: Salomon S-lab Speed
+1000m morning run at Hallainvuori trails with JF, Lari and Taneli.
Calm & clear morning. We pushed bit harder than originally planned, simply felt good so we gained the thousand 40 minutes before expected schedule.
Strength (Calisthenics) 55:00 [4]
1-hand swing, 25 reps per arm, 8kg.
10x PushUp
Clean & Jerk, 25 reps per arm, 8kg.
10x PushUp
1-hand woodchopper, 25 reps per arm, 8kg.
10x PushUp
KB Halo, 25 reps per dir.
10x PushUp
Abs, 50 w 8kg.
10x PushUp
= 300
Then,
4 rounds
Renegade Manmaker, 2x5kg, 6 reps.
L-PullUp, 4 reps.
Twist Abs, 10 reps per side.
1-Hand Swing, 16kg, 20 reps.
Recovery (FoamRoll) 30:00 [1]
Friday Oct 9, 2015 #
Running 20:00 [1] 3.5 km (5:43 / km)
shoes: Salomon X-Series
Just a short jogging and BW afterwards. Felt bit beaten.
Recovery (FoamRoll) 30:00 [1]
Thursday Oct 8, 2015 #
Note
slept:7.0
Bad sleep, took ages to fall in to sleep as neighbor was playing piano... badly... ...so, I was forced to continue the sleep and skip the morning run.
Afternoon is bike+hipko+bike and evening will be run+bodywork.
Note
So, here comes the tasty news that I promised. =D =D I am the first athlete in Finland who is sponsored by Clif...
Posted by Tuomas Sovijärvi on Thursday, 8 October 2015
Cycling 34:42 11.97 km (20.7 kph) +98m
ahr:128 max:154 shoes: Trek SL 9 FS
Strength (HPT) 1:05:00 [4]
shoes: Salomon X-Series
WU DL, 15x @ 55, 5x @ 75
Deadlift, 3x4 @ 115kg
PushUp with box and vest with 10kg, 3x4
Then,
4 rounds, no rest between sets or rounds.
1-hand swing with 28kg, 8 reps per hand.
Coretrainer, 10kg, 8 reps.
Fitball Pike, 8 reps.
Core Training.Core Training routine at Hipko Performance Training on 08.10.2015.4 rounds, no breaks between sets.1-hand swing with 28kg KB, 8 reps per hand. 10kg on Coretrainer, 8 reps.Fitball Pike, 8 reps.
Posted by Tuomas Sovijärvi on Thursday, 8 October 2015
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Salomon X-Series
Hieman kyseenalaista jättää ne kaksin mutta ei ois kyllä kestänyt kapulat rullata ilman kevyttä hölkkää. About 2,5k.
Recovery warm up/down 30:00 [1]
Wednesday Oct 7, 2015 #
Cycling 28:40 10.05 km (21.0 kph) +97m
ahr:126 max:142 slept:9.0 weight:78.1kg shoes: Trek SL 9 FS
- Morning was clear & cold, had enough clothes. S-lab Hybrid Jacket & Pants works also very well while cycling.
Running 53:21 9.62 km (5:33 / km) +108m 5:15 / km
ahr:152 max:174 shoes: Salomon X-Series
Tuesday Oct 6, 2015 #
Running 56:33 9.7 km (5:50 / km) +111m 5:31 / km
ahr:144 max:156 slept:6.75 shoes: Salomon X-Series
Had bit of a problem with stomach in the morning so got out later than planned. Only about 15 minutes but still. Considered twice before heading by foot to work, luckily decided to run. Morning was clear and about -1 celsius. Easy paced run with good feeling.
Afternoon training is bike(WU)+hipko+bike(WD) and evening session just with foam roll.
Cycling warm up/down 32:40 11.98 km (22.0 kph) +95m
ahr:137 max:158 shoes: Trek SL 9 FS
Strength (HPT) 1:00:00 [4]
Kello on nyt kuusi ja vieläkin on paha olo.
Ajoin Kirin tarhalle treenin jälkeen pyörällä mutta olin niin tööt että ajoin ohi, ju-ma-lau-ta. Milloin saa mennä taas?!?
WU, keppijumppaa ja muuta heilumista.
1.) Lämmittelyt etukyykylle, 5 reps, 20-40-50-60.
Työsarja 4x3 70kg.
2.) Lämmittelyt leuanvetoon, kaikenlaista kiikkumista.
3x3 6kg liivissä.
Kiertona, ilman taukoja liikkeiden / kierrosten välissä.
1-käden farmikävely, 32kg kuula, 4x matto.
Selänojennus rullaten, 16kg niskan takana, 4x6 reps
Valslide pike, 4x6 reps
Cycling warm up/down 6:24 1.73 km (16.2 kph) +18m
ahr:117 max:127 shoes: Trek SL 9 FS
Recovery (FoamRoll) 30:00 [1]
Monday Oct 5, 2015 #
Cycling 28:27 10.01 km (21.1 kph) +101m
ahr:124 max:142 slept:6.0 shoes: Trek SL 9 FS
Bad sleep - stayed up too long, so it will come back at me latest in the afternoon.
Note
Crib Goch - The Red RidgeAerial video of Crib Goch, a knife-edged arête in the Snowdonia National Park, Wales.
Posted by Sharp End Films on Thursday, 24 September 2015
Running 58:01 10.56 km (5:30 / km) +121m 5:12 / km
ahr:148 max:162 shoes: Salomon X-Series
Recovery (Ball) 15:00 [1]
Recovery (FoamRoll) 20:00 [1]
weight:78.9kg