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Training Log Archive: Useless Fool

In the 7 days ending Nov 8, 2015:

activity # timemileskm+m
  Running8 4:14:42 23.41(10:53) 37.67(6:46) 489
  Cycling6 3:10:20 37.59(11.8/h) 60.49(19.1/h) 545
  Recovery5 2:55:00
  Paddling1 1:21:12 5.79(4.3/h) 9.32(6.9/h)
  Strength4 24:00
  Total23 12:05:14 66.78 107.48 1034
  [1-5]23 10:09:33
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Nov 8, 2015 #

4 PM

Paddling 1:21:12 intensity: (32:58 @0) + (46:27 @1) + (1:47 @2) 9.32 km (6.9 kph)
ahr:115 max:150 slept:10.0 shoes: Epic V10 Sport

Kevyttä melontaa & valokuvaamista samalla. Olipas hauskaa!
6 PM

Running 27:56 intensity: (1:50 @1) + (26:06 @2) 4.61 km (6:04 / km) +49m 5:45 / km
ahr:139 max:149 shoes: Salomon X-Series

9 PM

Recovery (Foamroll) 30:00 [1]

Saturday Nov 7, 2015 #

2 PM

Running 49:27 intensity: (1:43 @1) + (42:27 @2) + (5:17 @3) 5.91 km (8:22 / km) +146m 7:27 / km
ahr:142 max:158 slept:11.0 shoes: Salomon S-lab Speed

11 tunnin yöunet... melkoista. =D
8 PM

Recovery (FoamRoll) 55:00 [1]

Pitkä huolto + venyttely.

Friday Nov 6, 2015 #

Event: Tampereen Yö-Rogaining
 
6 PM

Cycling 29:12 intensity: (15:13 @0) + (13:51 @1) + (8 @2) 9.63 km (19.8 kph) +58m
ahr:112 max:132 shoes: Trek SL 9 FS

10 PM

Running 28:11 intensity: (45 @0) + (14:21 @1) + (13:05 @2) 4.31 km (6:32 / km) +42m 6:14 / km
ahr:129 max:140 shoes: Salomon X-Series

Thursday Nov 5, 2015 #

7 AM

Cycling 36:03 intensity: (21:45 @0) + (13:57 @1) + (21 @2) 10.0 km (16.6 kph) +102m
ahr:110 max:137 slept:7.5 shoes: Trek SL 9 FS

Komea keli, otin muutaman kuvan matkalla töihin. Kelvollisia.
3 PM

Running 25:09 intensity: (12 @1) + (20:57 @2) + (4:00 @3) 4.18 km (6:01 / km) +38m 5:45 / km
ahr:147 max:162 shoes: Salomon X-Series

Wednesday Nov 4, 2015 #

7 AM

Cycling 30:49 intensity: (9:06 @0) + (20:46 @1) + (57 @2) 9.95 km (19.4 kph) +103m
ahr:116 max:142 slept:7.0 shoes: Trek SL 9 FS

9 AM

Strength (LM) 6:00 [3]

6 rounds.

10s / 50s, Stairs..
C • Jumppaatko töissä? 4
2 PM

Strength 6:00 [3]

6 rounds.

10s / 50s, burpees.
4 PM

Cycling 33:36 intensity: (9:32 @0) + (22:48 @1) + (1:16 @2) 10.85 km (19.4 kph) +98m
ahr:117 max:142 shoes: Trek SL 9 FS

8 PM

Running 29:28 intensity: (18:34 @1) + (10:54 @2) 4.59 km (6:25 / km) +33m 6:12 / km
ahr:129 max:138 shoes: Salomon X-Series

9 PM

Recovery (FoamRoll) 30:00 [1]

Tuesday Nov 3, 2015 #

10 AM

Strength (LM) 6:00 [3]
slept:7.5

6 rounds.

10s / 50s, burpees.
2 PM

Strength (LM) 6:00 [3]

6 rounds,

10s / 50s - stair ivt.
4 PM

Cycling 30:10 intensity: (14:08 @0) + (14:56 @1) + (1:06 @2) 10.09 km (20.1 kph) +83m
ahr:114 max:143 shoes: Trek SL 9 FS

8 PM

Running warm up/down 26:15 intensity: (1:57 @1) + (13:53 @2) + (9:53 @3) + (32 @4) 4.45 km (5:54 / km) +75m 5:26 / km
ahr:146 max:167 shoes: Salomon X-Series

WU, 15min easy, 10min natural ivt, rolling dh.

Running intervals 24:56 intensity: (3:38 @1) + (3:52 @2) + (4:50 @3) + (12:18 @4) + (18 @5) 2.69 km (9:17 / km) +48m 8:31 / km
ahr:159 max:189 shoes: Salomon X-Series

3x

6x15sec / 30-40sec reco.
4 min reco bt sets.
9 PM

Running warm up/down 8:08 intensity: (2:28 @2) + (5:40 @3) 1.25 km (6:29 / km) +13m 6:10 / km
ahr:151 max:157 shoes: Salomon X-Series

WD

Recovery (Foamroll) 30:00 [1]

Monday Nov 2, 2015 #

7 AM

Cycling 30:30 intensity: (12:14 @0) + (17:50 @1) + (26 @2) 9.97 km (19.6 kph) +101m
ahr:112 max:135 slept:6.5 shoes: Trek SL 9 FS

8 PM

Running 35:12 intensity: (1:31 @1) + (33:41 @2) 5.68 km (6:12 / km) +45m 5:58 / km
ahr:136 max:147 shoes: Salomon X-Series

9 PM

Recovery (FoamRoll) 30:00 [1]

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