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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Useless Fool

In the 7 days ending Nov 13, 2016:

activity # timemileskm+m
  Running12 8:11:38 48.85(10:04) 78.61(6:15) 932
  Recovery6 4:10:00
  Strength2 3:25:00
  Total20 15:46:38 48.85 78.61 932
  [1-5]20 15:30:42
averages - sleep:7.6 weight:75.7kg

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MoTuWeThFrSaSu

Sunday Nov 13, 2016 #

8 AM

Running 2:00:18 intensity: (32 @0) + (36 @1) + (1:52:36 @2) + (6:34 @3) 22.71 km (5:18 / km) +207m 5:04 / km
ahr:141 max:159 slept:7.5 shoes: Salomon SnowCross

9 PM

Recovery (Foamroll) 30:00 [1]

Saturday Nov 12, 2016 #

8 AM

Running (Trail) 2:27:12 intensity: (9:22 @0) + (49:44 @1) + (1:27:58 @2) + (8 @3) 13.05 km (11:17 / km) +501m 9:28 / km
ahr:132 max:153 slept:7.5 weight:75.7kg shoes: Salomon SnowCross

Nice easy run with Rio, mostly tracks were covered with snow up to knee deep.

4,7kg to goal weight.
3 PM

Note
slept:1.0

nap! =D
8 PM

Recovery (FoamRoll) 30:00 [1]

Friday Nov 11, 2016 #

6 AM

Running 26:44 intensity: (11 @1) + (26:02 @2) + (31 @3) 5.13 km (5:13 / km) +12m 5:09 / km
ahr:142 max:153 slept:7.3 shoes: Salomon SnowCross

3 PM

Running 33:30 intensity: (15 @1) + (33:15 @2) 6.27 km (5:21 / km) +48m 5:09 / km
ahr:144 max:150 shoes: Salomon SnowCross

4 PM

Strength (HPT) 1:40:00 [4]

6 PM

Running 8:47 intensity: (14 @0) + (19 @1) + (6 @2) + (6:12 @3) + (1:56 @4) 1.85 km (4:44 / km)
ahr:159 max:170 shoes: Salomon SnowCross

9 PM

Recovery (FoamRoll) 30:00 [1]

Thursday Nov 10, 2016 #

7 PM

Running 25:57 intensity: (2:21 @1) + (23:36 @2) 4.71 km (5:30 / km) +52m 5:13 / km
ahr:137 max:146 shoes: Salomon SnowCross

Wednesday Nov 9, 2016 #

6 AM

Running 25:22 intensity: (1:29 @1) + (23:53 @2) 4.64 km (5:28 / km) +12m 5:24 / km
ahr:138 max:150 shoes: Salomon SnowCross

5 PM

Recovery (Massage) 1:40:00 [1]

Massage, legs. That was painful.

Tuesday Nov 8, 2016 #

6 AM

Running 7:51 intensity: (2:10 @0) + (9 @1) + (5:32 @2) 1.42 km (5:31 / km)
ahr:126 max:146 shoes: Salomon SnowCross

7 AM

Running race (Track) 19:55 intensity: (12 @1) + (10 @2) + (1:01 @3) + (14:55 @4) + (3:37 @5) 5.0 km (3:59 / km)
ahr:179 max:195 slept:7.75 shoes: Salomon X-Series

08.11. / 5k VDOT,

Performance improved 1m6s from calibration 4 weeks ago.

Remarks, stiff left leg after yesterdays strenght training.

As per calculation, next 3+1 weeks,

PK 05:08 - 05:26
VK 04:15 - 04:25
Tempo 04:08 - 04:13
1k reps. 03:40 - 03:45
2k reps. 03:45 - 03:50

Running 10:50 intensity: (2:03 @0) + (7:41 @1) + (4 @2) + (1:02 @3) 2.0 km (5:25 / km)
ahr:123 max:163 shoes: Salomon X-Series

WU + 2 laps calibration.
4 PM

Running 25:38 intensity: (5 @0) + (2:15 @1) + (22:27 @2) + (51 @3) 4.53 km (5:39 / km) +45m 5:23 / km
ahr:142 max:155 shoes: Salomon SnowCross

Snow, and opposing wind.
8 PM

Recovery (Mobility) 30:00 [1]

Monday Nov 7, 2016 #

7 AM

Running 29:34 intensity: (1:30 @0) + (13 @1) + (24:44 @2) + (3:07 @3) 5.43 km (5:27 / km) +55m 5:11 / km
ahr:143 max:154 slept:7.0 shoes: Salomon SnowCross

5 PM

Strength (HPT) 1:45:00 [4]

Piti tulla juosten Hipkolle mutta menikin töissä reilu tunti pidempään mitä ajattelin. Metrolla sitten Kontulaan ja Kontulasta juosten Hipkolle.

Kasakkakyykyt x5 puoli.
Lantion ulkokiertäjien venytys / matto.
Kasakkakyykyt x5 puoli.
Kantapää pakaraan / matto.
Kasakkakyykyt x5 puoli.
Etureisivenytys, 1-jalan mave / matto.
Kasakkakyykyt x5 puoli.
Askelkyykkyvenytys taittaen käsi kantapäähän.
Kasakkakyykyt x5 puoli.
Mittarimato eteenpäin / matto.
Mittarimato taaksepäin / matto.

A1 - Maastaveto,
55-95kg x5
105-115kg x3
120-125-130kg x1
Työsarja 2x3 @ 112,5kg.

A2 - Punnerukset jalat boksilla, kahvoilla.
WU, vajaa liike, osa liike, 3x5 molempia.
4x3

Core1 - Pallof, Sin.
Lämppärit 4x8 per puoli.

Core2 - Turkkilainen ylösnousu,
Lämppärit 4x3 @ 13kg.
Vasemmalle puolelle 1 extra-sarja.

Core3 - Fitball Pike.
Niin monta toistoa kun liike pysyi puhtaana, monta, en laskenut.
7 PM

Running 10:00 [1] 1.85 km (5:24 / km)
shoes: Salomon SnowCross

9 PM

Recovery 30:00 [1]

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