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Training Log Archive: Useless Fool

In the 7 days ending Oct 18, 2015:

activity # timemileskm+m
  Cycling7 3:27:34 45.22(13.1/h) 72.78(21.0/h) 182
  Strength3 3:05:00
  Recovery6 2:45:00
  Running6 2:41:05 16.8(9:35) 27.04(5:57) 133
  Total18 11:58:39 62.03 99.82 315
  [1-5]18 11:11:53
averages - sleep:8.9

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MoTuWeThFrSaSu

Sunday Oct 18, 2015 #

12 PM

Cycling 29:23 intensity: (25:41 @1) + (3:42 @2) 9.0 km (18.4 kph)
ahr:121 max:146 slept:9.5 shoes: Trek SL 9 FS

8 PM

Recovery (FoamRoll) 30:00 [1]

Saturday Oct 17, 2015 #

Note
slept:10.5 (rest day)

Friday Oct 16, 2015 #

8 AM

Cycling 31:11 intensity: (21:59 @0) + (9:12 @1) 11.01 km (21.2 kph)
ahr:110 max:129 slept:8.0 shoes: Trek SL 9 FS

Day 15.
4 PM

Cycling 30:58 intensity: (9:37 @0) + (18:37 @1) + (2:44 @2) 10.88 km (21.1 kph)
ahr:117 max:150 shoes: Trek SL 9 FS

6 PM

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

WU with stick.

WU DL, 15x @ 55, 5x @ 75

Deadlift, 4x4 @ 115kg, tried also 125kg, too much today.
PushUp with box and vest with 10kg, 4x4 - felt really easy.

Then,

4 rounds, no rest between sets or rounds.

1-hand swing with 28kg, 10 reps per hand.
Coretrainer, 10kg, 10reps.
1-leg Fitball Pike, 5 reps per leg.

Running 32:00 [2] 5.0 km (6:24 / km)
shoes: Salomon X-Series

To Hipko, to store, to home with Kiri. Kiri with scoot.
C • Tuomaksen lapset 3
9 PM

Recovery (FoamRoll) 30:00 [1]

Thursday Oct 15, 2015 #

4 PM

Cycling 31:27 [1] 10.89 km (20.8 kph)
shoes: Trek SL 9 FS

Day 14.
7 PM

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: Salomon X-Series

@ Hallainvuori.

Recovery 15:00 [1]

Wednesday Oct 14, 2015 #

8 AM

Cycling 26:20 [1] 10.96 km (25.0 kph)
ahr:148 max:173 slept:9.0 shoes: Trek SL 9 FS

Day 13.
5 PM

Running 24:00 [1] 4.0 km (6:00 / km)
shoes: Salomon X-Series

8 PM

Strength 45:00 [3]

Renegade Manmaker, cardio.
+ muuta heilumista päälle.
9 PM

Recovery 30:00 [1]

Tuesday Oct 13, 2015 #

7 AM

Cycling 27:34 [1] 9.99 km (21.7 kph) +83m
shoes: Trek SL 9 FS

Day 12.
6 PM

Running 12:43 intensity: (8 @1) + (12:35 @2) 2.02 km (6:18 / km) +14m 6:06 / km
ahr:135 max:139 shoes: Salomon X-Series

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

WU, keppijumppaa ja muuta heilumista.

1.) Lämmittelyt etukyykylle, 5 reps, 20-40-60-70.
Työsarja 3x4 80kg.

2.) Lämmittelyt leuanvetoon, kaikenlaista kiikkumista.
3x4 6kg liivissä.

Kiertona, ilman taukoja liikkeiden / kierrosten välissä. (4 kierrosta)

1-käden farmikävely, 32kg kuula, 4x matto.
Selänojennus rullaten, 16kg niskan takana, 4x8 reps
Valslide pike, 4x8 reps
8 PM

Running 12:25 intensity: (2:41 @1) + (8:30 @2) + (1:14 @3) 2.01 km (6:10 / km) +12m 6:00 / km
ahr:138 max:158 shoes: Salomon X-Series

Recovery (FoamRoll) 30:00 [1]

Monday Oct 12, 2015 #

7 AM

Cycling 30:41 intensity: (15:10 @0) + (15:31 @1) 10.05 km (19.7 kph) +99m
ahr:112 max:130 slept:7.5 shoes: Trek SL 9 FS

Day 11.

Accidentally put my alarm 1 hour too early, went back to bed.
Running from work to daycare in the afternoon.
4 PM

Running 59:57 intensity: (14 @1) + (54:50 @2) + (4:53 @3) 10.52 km (5:42 / km) +107m 5:26 / km
ahr:145 max:161 shoes: Salomon X-Series

Hölökynkölökyn.
9 PM

Recovery (FoamRoll) 30:00 [1]

Örf...

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