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Training Log Archive: Useless Fool

In the 7 days ending Sep 11, 2016:

activity # timemileskm+m
  Cycling9 4:01:12 46.62(11.6/h) 75.03(18.7/h) 583
  Paddling3 3:42:37 13.67(3.7/h) 22.0(5.9/h)
  Running6 3:03:31 16.66(11:01) 26.81(6:51) 495
  Recovery4 1:45:00
  Other2 45:00 0.62 1.0
  Total21 13:17:20 77.57 124.84 1078
  [1-5]21 11:09:50
averages - sleep:7.8 rhr:49 weight:79.4kg

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MoTuWeThFrSaSu

Sunday Sep 11, 2016 #

9 AM

Cycling 12:38 intensity: (5:00 @0) + (6:37 @1) + (1:01 @2) 4.46 km (21.2 kph) +3m
ahr:116 max:138 shoes: Trek SL 9 FS

10 AM

Paddling 2:11:18 intensity: (1:40:47 @0) + (27:34 @1) + (2:57 @2) 9.33 km (4.3 kph)
ahr:105 max:139 shoes: Epic V10L

12 PM

Cycling 13:52 intensity: (5:15 @0) + (6:36 @1) + (2:01 @2) 4.47 km (19.3 kph) +36m
ahr:118 max:145 shoes: Trek SL 9 FS

9 PM

Running 27:31 intensity: (14 @0) + (20 @1) + (3:16 @2) + (20:07 @3) + (3:34 @4) 5.73 km (4:48 / km) +34m 4:40 / km
ahr:155 max:170 shoes: Salomon X-Series

Test run of the ankle... on asphalt. No pain during the run, but it sure feels stiff... maybe it will relax with some exercises...?

Saturday Sep 10, 2016 #

8 AM

Other (Swimming) 25:00 [2] 1.0 km (25:00 / km)

9 AM

Other 20:00 [1]

Nilkan traktio ja vähän keskivartalojumppaa.

Friday Sep 9, 2016 #

8 AM

Note
rhr:49 slept:7.25 weight:79kg

HR bit high, thou after morning routines & taking kids to school.
10 AM

Running (Trail) 38:01 intensity: (1:37 @0) + (1:05 @1) + (12:43 @2) + (16:57 @3) + (5:39 @4) 4.62 km (8:14 / km) +219m 6:39 / km
ahr:151 max:177 (injured) shoes: Salomon S-lab Speed

Olipa vitun upea viimeistely Glencoelle....................................

Thursday Sep 8, 2016 #

10 AM

Note
slept:8.5 weight:79.1kg

9 PM

Recovery (FoamRoll) 30:00 [1]
(rest day)

Wednesday Sep 7, 2016 #

4 PM

Cycling 11:08 intensity: (29 @0) + (5:13 @1) + (5:26 @2) 4.51 km (24.3 kph) +3m
ahr:130 max:150 shoes: Trek SL 9 FS

5 PM

Paddling 43:57 intensity: (10 @0) + (45 @1) + (13:42 @2) + (21:57 @3) + (7:23 @4) 6.47 km (8.8 kph)
ahr:154 max:182 shoes: Epic V10L

Hit to the rock with Epic, no major damage luckily. Slowed me down a bit but as suspected, my route selection were bit slower anyways.
6 PM

Cycling 27:13 intensity: (23 @1) + (8:39 @2) + (15:40 @3) + (2:31 @4) ** 10.53 km (23.2 kph) +87m
ahr:154 max:173 shoes: Trek SL 9 FS

2nd section, no major issues but had to stop to adjust the map holder as the plate was bit too loose.

Running (Orienteering) 23:05 intensity: (2:20 @1) + (10:57 @2) + (5:48 @3) + (4:00 @4) *** 2.38 km (9:43 / km) +74m 8:25 / km
ahr:149 max:176 shoes: Salomon S-lab Speed

Basic orienteering in the forest, fun section.
7 PM

Cycling 38:40 intensity: (4:39 @1) + (16:32 @2) + (14:21 @3) + (3:08 @4) *** 6.28 km (9.7 kph) +41m
ahr:148 max:173 shoes: Trek SL 9 FS

Nice bike section especially when we hit to the trails were the orienteering were more complicated as large parts of the map was covered with white.
8 PM

Running (Orienteering) 24:54 intensity: (19 @1) + (12:05 @2) + (9:45 @3) + (2:45 @4) *** 2.08 km (11:58 / km) +58m 10:30 / km
ahr:151 max:171 shoes: Salomon S-lab Speed

Another orienteering section, it was more demanding than first one. No problems with this one.

Cycling 32:43 intensity: (9 @0) + (2:05 @1) + (13:31 @2) + (15:49 @3) + (1:09 @4) ** 12.78 km (23.4 kph) +61m
ahr:149 max:171 shoes: Trek SL 9 FS

To the finish line, basic stuff.
10 PM

Cycling 15:15 intensity: (1:00 @0) + (8:59 @1) + (5:16 @2) 4.53 km (17.8 kph) +36m
ahr:116 max:148 shoes: Trek SL 9 FS

Recovery (FoamRoll) 30:00 [1]

Tuesday Sep 6, 2016 #

9 AM

Cycling 1:14:25 intensity: (1:07:00 @1) + (7:25 @2) 22.97 km (18.5 kph) +280m
ahr:122 max:149 slept:7.5 weight:80.2kg shoes: Trek SL 9 FS

11 AM

Paddling 47:22 intensity: (4:27 @0) + (35:47 @1) + (7:08 @2) 6.2 km (7.9 kph)
ahr:124 max:145 shoes: Epic V10L

1 PM

Cycling 15:18 intensity: (8:22 @0) + (6:19 @1) + (37 @2) 4.5 km (17.6 kph) +36m
ahr:113 max:134 shoes: Trek SL 9 FS

2 PM

Running (Canicross) 40:00 [2] 6.5 km (6:09 / km) +50m 5:56 / km
shoes: Salomon X-Series

9 PM

Recovery (FoamRoll) 15:00 [1]

Monday Sep 5, 2016 #

2 PM

Running (Canicross) 30:00 [2] 5.5 km (5:27 / km) +60m 5:10 / km
shoes: Salomon Wings

8 PM

Recovery (FoamRoll) 30:00 [1]

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