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Training Log Archive: Useless Fool

In the 7 days ending Apr 3, 2016:

activity # timemileskm+m
  Running7 7:35:51 33.26(13:42) 53.53(8:31) 90835 /35c100%
  Paddling2 4:44:14 18.89(4.0/h) 30.4(6.4/h)
  Cycling7 3:22:57 39.89(11.8/h) 64.2(19.0/h) 535
  Recovery6 3:00:00
  Strength2 1:15:00
  Total24 19:58:02 92.05 148.13 144335 /35c100%
  [1-5]24 18:00:46
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Apr 3, 2016 #

10 AM

Cycling 1:15:10 intensity: (2:24 @0) + (40:19 @1) + (30:32 @2) + (1:55 @3) 17.36 km (13.9 kph) +190m
ahr:130 max:163 shoes: Trek SL 9 FS

12 PM

Running (Orienteering) 1:23:09 intensity: (2:58 @0) + (35:16 @1) + (37:46 @2) + (7:09 @3) *** 6.41 km (12:59 / km) +200m 11:14 / km
ahr:133 max:164 spiked:12/12c shoes: Salomon SnowCross

1 PM

Cycling 34:41 intensity: (2:02 @1) + (23:15 @2) + (9:22 @3) + (2 @4) 14.22 km (24.6 kph) +140m
ahr:144 max:165 shoes: Trek SL 9 FS

10 PM

Recovery (FoamRoll) 30:00 [1]

Saturday Apr 2, 2016 #

10 AM

Running (Orienteering) 2:57:14 intensity: (40:12 @0) + (1:30:15 @1) + (45:08 @2) + (1:39 @3) **** 12.3 km (14:25 / km) +251m 13:05 / km
ahr:123 max:158 spiked:23/23c slept:7.5 shoes: Salomon SnowCross

With Riina & Mika.

Friday Apr 1, 2016 #

10 AM

Running (Trail) 1:24:25 intensity: (1:52 @0) + (4:47 @1) + (46:42 @2) + (26:02 @3) + (5:02 @4) 11.18 km (7:33 / km) +309m 6:38 / km
ahr:147 max:170 slept:9.0 shoes: Salomon S-lab Speed

With HTRC group at Hallainvuori & Herttoniemi.
8 PM

Running 19:11 intensity: (1:40 @2) + (2:43 @3) + (14:41 @4) + (7 @5) 4.65 km (4:07 / km) +36m 3:58 / km
ahr:172 max:188 shoes: Salomon X-Series

10 PM

Recovery (FoamRoll) 30:00 [1]

Thursday Mar 31, 2016 #

10 AM

Strength (Kettlebell) 30:00 [4]

11 AM

Running warm up/down (WU) 10:00 [2] 2.0 km (5:00 / km)
shoes: Salomon X-Series

12 PM

Running 42:56 intensity: (37 @0) + (4 @1) + (36 @2) + (4:11 @3) + (36:56 @4) + (32 @5) 9.46 km (4:32 / km) +58m 4:24 / km
ahr:174 max:189 shoes: Salomon X-Series

Threshold pace jogging...

Today's second training session, 9,45km / 42:57 / @ 4:32min/km. + warm up / down. Feeling superb! 󾌵󾌳

Posted by Tuomas Sovijärvi on Thursday, 31 March 2016
C • Huh 2

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Salomon X-Series

WD
6 PM

Cycling 12:17 intensity: (21 @0) + (5:43 @1) + (6:10 @2) + (3 @3) 4.5 km (22.0 kph)
ahr:131 max:151 shoes: Trek SL 9 FS

7 PM

Paddling 1:49:51 intensity: (17:18 @0) + (1:22:46 @1) + (9:02 @2) + (45 @3) 12.78 km (7.0 kph)
ahr:122 max:154 shoes: Epic V10 Sport

Heading to shore.

Posted by Tuomas Sovijärvi on Thursday, 31 March 2016
10 PM

Recovery (FoamRoll) 30:00 [1]

Wednesday Mar 30, 2016 #

10 AM

Running 28:56 intensity: (1:38 @0) + (5:52 @1) + (18:47 @2) + (2:39 @3) 5.53 km (5:14 / km) +54m 4:59 / km
ahr:139 max:159 shoes: Salomon X-Series

With dog.
11 AM

Strength (Calisthenics) 45:00 [4]

9 PM

Recovery (FoamRoll) 30:00 [1]

Tuesday Mar 29, 2016 #

8 AM

Cycling 26:14 [1] 9.53 km (21.8 kph) +86m
slept:6.75 shoes: Trek SL 9 FS

12 PM

Cycling 27:46 [1] 9.54 km (20.6 kph) +84m
shoes: Trek SL 9 FS

8 PM

Recovery (FoamRoll) 30:00 [1]

Monday Mar 28, 2016 #

8 AM

Cycling 12:52 intensity: (1:38 @0) + (9:46 @1) + (1:28 @2) 4.51 km (21.0 kph)
ahr:122 max:140 shoes: Trek SL 9 FS

10 AM

Paddling 2:54:23 intensity: (48:18 @0) + (1:40:07 @1) + (23:13 @2) + (2:45 @3) 17.63 km (6.1 kph)
ahr:121 max:163 shoes: Epic V10 Sport

Short video about the conditions near Villinki.

Spring Paddling 28.03.2016

Today kayaking with JF. Good weather, found some wind & small waves. =D 2h54min.

Posted by Tuomas Sovijärvi on Monday, 28 March 2016
2 PM

Cycling 13:57 [1] 4.53 km (19.5 kph) +35m
shoes: Trek SL 9 FS

9 PM

Recovery (Foamroll) 30:00 [1]

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