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Training Log Archive: Useless Fool

In the 7 days ending Dec 27, 2015:

activity # timemileskm+m
  Cycling10 4:38:10 61.2(13.2/h) 98.49(21.2/h) 989
  Running4 3:50:46 23.15(9:58) 37.25(6:12) 839
  Recovery5 2:30:00
  Paddling1 1:33:21 7.19(4.6/h) 11.58(7.4/h)
  Total18 12:32:17 91.54 147.32 1828
  [1-5]18 10:00:14
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Dec 27, 2015 #

12 PM

Running 45:51 intensity: (5 @1) + (45:46 @2) 7.69 km (5:58 / km) +127m 5:31 / km
ahr:139 max:152 slept:8.5 shoes: Salomon X-Series

10 PM

Recovery (FoamRoll) 30:00 [1]

Saturday Dec 26, 2015 #

11 AM

Cycling 45:40 intensity: (2:36 @0) + (31:02 @1) + (11:59 @2) + (3 @3) 14.88 km (19.6 kph) +176m
ahr:126 max:151 shoes: Trek SL 9 FS

12 PM

Running 1:54:57 intensity: (11 @0) + (34 @1) + (10:36 @2) + (1:05:26 @3) + (38:10 @4) 18.99 km (6:03 / km) +578m 5:15 / km
ahr:161 max:183 shoes: Salomon S-lab Speed

@ Kalkkiruukki,

4 laps,

1.) 30:27
2.) 29:12
3.) 28:38
4.) 26:37
3 PM

Cycling 43:02 intensity: (3:08 @0) + (35:15 @1) + (4:39 @2) 14.79 km (20.6 kph) +133m
ahr:123 max:143 shoes: Trek SL 9 FS

9 PM

Recovery (FoamRoll) 30:00 [1]

Dog, the gym assistant, left me alone this time... =D

Friday Dec 25, 2015 #

Note
(rest day)

Thursday Dec 24, 2015 #

9 AM

Cycling 11:20 intensity: (4:50 @0) + (6:30 @1) 4.5 km (23.8 kph) +23m
ahr:115 max:128 shoes: Trek SL 9 FS

Paddling 1:33:21 intensity: (1:14:28 @0) + (18:53 @1) 11.58 km (7.4 kph)
ahr:109 max:127 shoes: Epic V10 Sport

11 AM

Cycling 13:44 intensity: (6:07 @0) + (7:37 @1) 4.5 km (19.7 kph) +51m
ahr:113 max:128 shoes: Trek SL 9 FS

Wednesday Dec 23, 2015 #

8 AM

Cycling 28:29 intensity: (11:27 @0) + (16:27 @1) + (35 @2) 9.93 km (20.9 kph) +102m
ahr:115 max:135 slept:7.5 shoes: Trek SL 9 FS

1 PM

Cycling 27:41 intensity: (5:36 @0) + (16:47 @1) + (5:18 @2) 10.0 km (21.7 kph) +90m
ahr:122 max:149 shoes: Trek SL 9 FS

9 PM

Running 24:17 intensity: (42 @0) + (8:38 @1) + (13:44 @2) + (1:13 @3) 3.68 km (6:36 / km) +54m 6:09 / km
ahr:134 max:154 shoes: Salomon X-Series

With Rio, he wasn't in a mood for run today so we turned around.

Recovery (FoamRoll) 30:00 [1]

Tuesday Dec 22, 2015 #

7 AM

Cycling 27:06 intensity: (2:47 @0) + (20:26 @1) + (3:53 @2) 9.92 km (22.0 kph) +101m
ahr:123 max:140 slept:8.0 shoes: Trek SL 9 FS

1 PM

Note

Best December ever for training what it comes to hours, and still many good training days ahead! =D

Never under estimate the effect of musical influence! This is great!

4 PM

Cycling 23:02 intensity: (2:19 @0) + (5:42 @1) + (11:37 @2) + (3:24 @3) 10.01 km (26.1 kph) +93m
ahr:133 max:164 shoes: Trek SL 9 FS

Decent, while HR kept well between 1-2.
8 PM

Recovery (Foamroll) 30:00 [1]

Monday Dec 21, 2015 #

7 AM

Cycling 31:33 intensity: (26:26 @0) + (5:07 @1) 9.95 km (18.9 kph) +123m
ahr:106 max:128 slept:7.5 shoes: Trek SL 9 FS

2 PM

Note

Setting up targets for year 2016,

Run 350h, 3000km, +D 75000.
Bike 125h, 2500km, +D 15000.
Paddle 100h, 800km
Body Work 100h,
Strength 75h, (Hipko + Calisthenics)
Other* 150h, xxxxkm, +D xxxxx.

Total 900h, 6300km, +D 90000.

*Other, ski, skate, ski mountaineering, etc.
I might put ski-mo as a separate target if I am able to pull the once-a-month-to-the-mountains system together.

Other goals is to drop weight between 72-74kg before the racing season starts in May. 5 months, should be doable.
I need to focus also sleeping & quality recovery more.
FI wheat, added sugar and other non-suitable stuff needs to go after the x-mas holidays are over.

4 PM

Cycling 26:33 intensity: (11:08 @0) + (14:31 @1) + (54 @2) 10.0 km (22.6 kph) +97m
ahr:114 max:138 shoes: Trek SL 9 FS

7 PM

Running 45:41 intensity: (18 @0) + (16:18 @1) + (28:09 @2) + (56 @3) 6.89 km (6:38 / km) +80m 6:16 / km
ahr:133 max:159 shoes: Salomon X-Series

10 PM

Recovery (Foamroll) 30:00 [1]

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