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Training Log Archive: Useless Fool

In the 7 days ending Nov 22, 2015:

activity # timemileskm+m
  Cycling11 5:01:28 61.5(12.2/h) 98.97(19.7/h) 692
  Paddling4 4:24:16 19.34(4.4/h) 31.12(7.1/h)
  Running7 4:15:20 26.17(9:45) 42.12(6:04) 424
  Recovery6 3:00:00
  Other2 23:59 0.59(40:43) 0.95(25:18)
  Total25 17:05:03 107.59 173.16 1116
  [1-5]25 15:31:34
averages - sleep:7.1

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MoTuWeThFrSaSu

Sunday Nov 22, 2015 #

9 AM

Cycling 12:25 [1] 4.48 km (21.6 kph) +23m
shoes: Trek SL 9 FS

10 AM

Paddling 2:02:58 intensity: (37:04 @0) + (1:06:21 @1) + (17:22 @2) + (2:11 @3) 15.35 km (7.5 kph)
ahr:120 max:164 shoes: Epic V10 Sport

12 PM

Running 1:23:56 intensity: (36 @0) + (6:54 @1) + (1:14:40 @2) + (1:46 @3) 14.4 km (5:50 / km) +134m 5:34 / km
ahr:140 max:155 shoes: Salomon X-Series

6 PM

Other (Swimming) 11:37 [2] 0.5 km (23:14 / km)

Small swim... ...at Vuosaari swimming hall.
8 PM

Recovery (FoamRoll) 30:00 [1]

Saturday Nov 21, 2015 #

10 PM

Running 26:23 [2] 4.13 km (6:23 / km) +49m 6:02 / km
shoes: Salomon X-Series

Evening run after long day @ Turku.

Recovery (FoamRoll) 30:00 [3]

Friday Nov 20, 2015 #

12 PM

Note

Thoughts for training in 2016.

9 PM

Running 41:40 [2] 6.9 km (6:02 / km) +50m 5:50 / km
slept:7.0 shoes: Salomon X-Series

Without HR belt.
10 PM

Recovery (FoamRoll) 30:00 [1]

Thursday Nov 19, 2015 #

8 AM

Cycling 28:52 intensity: (1:43 @0) + (11:11 @1) + (15:58 @2) 9.96 km (20.7 kph) +103m
ahr:131 max:148 slept:7.5 shoes: Trek SL 9 FS

4 PM

Cycling 33:18 intensity: (3:59 @0) + (24:37 @1) + (4:42 @2) 10.86 km (19.6 kph) +110m
ahr:124 max:144 shoes: Trek SL 9 FS

8 PM

Recovery (FoamRoll) 30:00 [1]

10 PM

Running 25:23 [2] 4.07 km (6:15 / km) +46m 5:55 / km
shoes: Salomon X-Series

Ei ois huvittanut, väsytti, menin silti.

Wednesday Nov 18, 2015 #

4 PM

Cycling 12:56 intensity: (3:04 @0) + (9:28 @1) + (24 @2) 4.5 km (20.9 kph) +23m
ahr:117 max:135 shoes: Trek SL 9 FS

5 PM

Paddling 1:28:33 [2] 9.72 km (6.6 kph)
ahr:111 shoes: Epic V10 Sport

6 PM

Other (Swimming) 12:22 [2] 0.45 km (27:36 / km)
ahr:132

Paddling 32:45 [2] 3.55 km (6.5 kph)
ahr:122 shoes: Epic V10 Sport

8 PM

Cycling 46:51 [2] 16.09 km (20.6 kph)
ahr:140 shoes: Trek SL 9 FS

9 PM

Running 25:56 [2] 3.44 km (7:32 / km) +100m 6:35 / km
ahr:140 shoes: Salomon S-lab Speed

Cycling 22:41 [2] 6.92 km (18.3 kph)
ahr:128 shoes: Trek SL 9 FS

10 PM

Cycling 14:40 intensity: (1:08 @0) + (10:35 @1) + (2:57 @2) 4.51 km (18.5 kph) +49m
ahr:125 max:144 shoes: Trek SL 9 FS

Tuesday Nov 17, 2015 #

8 AM

Cycling 31:13 intensity: (5:18 @0) + (16:22 @1) + (9:33 @2) 10.01 km (19.2 kph) +114m
ahr:124 max:144 slept:7.5 shoes: Trek SL 9 FS

Headwind, rain, lot of rain. X-Alps worked well!
4 PM

Cycling 33:11 intensity: (8:29 @0) + (16:48 @1) + (7:37 @2) + (17 @3) 10.87 km (19.7 kph) +98m
ahr:121 max:157 shoes: Trek SL 9 FS

6 PM

Running 25:06 intensity: (7:08 @2) + (17:58 @3) 4.72 km (5:19 / km) +33m 5:08 / km
ahr:132 max:160 shoes: Salomon X-Series

Jahas, nyt meni kyllä sykevyö vaihtoon, tää on kaput, ja jos ei auta niin menee kello.
8 PM

Recovery 30:00 [1]

Monday Nov 16, 2015 #

7 AM

Running 26:56 intensity: (18:49 @0) + (10 @1) + (7:53 @2) + (4 @3) 4.46 km (6:02 / km) +12m 5:58 / km
ahr:101 max:151 slept:6.5 shoes: Salomon X-Series

Paddling intervals 20:00 [1] 2.5 km (7.5 kph)
shoes: Epic V10 Sport

Kamat niskaan - liivi oli valmiina ja märkkäri roikkumassa pukuhuoneessa valmiina. Testi toimi hyvin ja "vaihto" oli erittäin nopea. About 20min ja 2,5km intervallityyppistä tekemistä. Ensi kerralle pitää miettiä rojujen sijoittelun kannalta luotettavampi tapa niin ei esim unohda kelloa pukkariin...

Cycling 32:03 intensity: (6:57 @0) + (22:34 @1) + (2:32 @2) 9.9 km (18.5 kph) +74m
ahr:118 max:142 shoes: Trek SL 9 FS

4 PM

Cycling 33:18 intensity: (6:22 @0) + (22:43 @1) + (4:13 @2) 10.87 km (19.6 kph) +98m
ahr:119 max:148 shoes: Trek SL 9 FS

8 PM

Recovery 30:00 [1]

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