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Training Log Archive: Useless Fool

In the 7 days ending Aug 21, 2016:

activity # timemileskm+m
  Running6 6:58:23 24.25(17:15) 39.03(10:43) 124920 /20c100%
  Paddling3 2:52:10 10.7(3.7/h) 17.22(6.0/h)
  Cycling3 1:31:17 17.86(11.7/h) 28.74(18.9/h) 1408 /8c100%
  Recovery3 1:20:00
  Other1 30:00
  Total16 13:11:50 52.81 84.99 138928 /28c100%
  [1-5]16 9:45:35
averages - sleep:7.6 weight:78.8kg

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MoTuWeThFrSaSu

Sunday Aug 21, 2016 #

2 PM

Paddling 25:23 [1] 2.65 km (6.3 kph)

5 PM

Paddling 22:54 [1] 2.64 km (6.9 kph)

9 PM

Recovery (FoamRoll) 20:00 [1]

Saturday Aug 20, 2016 #

8 AM

Running (Trail) 3:07:26 intensity: (12:58 @0) + (52:36 @1) + (1:18:17 @2) + (37:53 @3) + (5:42 @4) 12.78 km (14:40 / km) +666m 11:38 / km
ahr:138 max:175 slept:7.5 shoes: Salomon S-lab Speed

7 PM

Running (Canicross) 1:10:35 intensity: (45:09 @0) + (20:27 @1) + (4:43 @2) + (16 @3) 7.52 km (9:23 / km) +112m 8:44 / km
ahr:111 max:153 shoes: Salomon Wings

Recovery paced jogging, fast walking and sprinting the uphills with Rio.
9 PM

Recovery (FoamRoll) 30:00 [1]

Friday Aug 19, 2016 #

8 AM

Cycling 13:08 intensity: (6:37 @0) + (6:24 @1) + (7 @2) 4.49 km (20.5 kph) +4m
ahr:113 max:135 shoes: Trek SL 9 FS

9 AM

Paddling 2:03:53 intensity: (1:41:46 @0) + (16:36 @1) + (4:08 @2) + (1:23 @3) 11.92 km (5.8 kph)
ahr:103 max:162 shoes: Epic V10 Sport

12 PM

Cycling 16:11 intensity: (2:19 @0) + (11:26 @1) + (2:26 @2) 5.46 km (20.2 kph) +19m
ahr:121 max:142 shoes: Trek SL 9 FS

Cycling (Orienteering) 31:22 intensity: (16 @0) + (1:13 @1) + (8:30 @2) + (15:21 @3) + (6:02 @4) ** 9.01 km (17.2 kph) +59m
ahr:154 max:172 spiked:8/8c shoes: Trek SL 9 FS

1 PM

Cycling 30:36 intensity: (8:46 @0) + (17:52 @1) + (3:58 @2) 9.79 km (19.2 kph) +58m
ahr:120 max:149 shoes: Trek SL 9 FS

Thursday Aug 18, 2016 #

11 AM

Running (Trail) 56:55 intensity: (2:08 @1) + (23:07 @2) + (21:10 @3) + (9:09 @4) + (1:21 @5) 6.6 km (8:37 / km) +333m 6:53 / km
ahr:153 max:192 slept:7.75 weight:78.8kg shoes: Salomon S-lab Speed

Lunch run at Hallainvuori trails with HTRC.

Wednesday Aug 17, 2016 #

6 PM

Running (Orienteering) 34:43 intensity: (28:24 @0) + (6:19 @1) * 2.34 km (14:49 / km) +21m 14:11 / km
ahr:103 max:129 spiked:8/8c slept:8.0 shoes: Salomon S-lab Speed

Helping Kiri with map & compass.
7 PM

Running (Orienteering) 38:44 intensity: (5:13 @1) + (11:28 @2) + (9:57 @3) + (12:06 @4) *** 4.78 km (8:06 / km) +117m 7:13 / km
ahr:153 max:182 spiked:12/12c shoes: Salomon S-lab Speed

9 PM

Recovery (FoamRoll) 30:00 [1]

Tuesday Aug 16, 2016 #

6 PM

Running (Canicross) 30:00 [1] 5.0 km (6:00 / km)
slept:7.5 shoes: Salomon Wings

To and back, Rio's training, with little detours. Approx 5k / 30min.
10 PM

Other (Massage) 30:00 [1]

No pain on calf's anymore, bottom of the feet's are really tight.

Monday Aug 15, 2016 #

Note
slept:7.0 (rest day)

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