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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Useless Fool

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Cycling10 2:37:29 31.9(12.2/h) 51.33(19.6/h) 311
  Running3 2:10:19 14.38(9:04) 23.14(5:38) 433
  Strength2 1:45:00
  Recovery4 1:30:00
  Total18 8:02:48 46.27 74.47 744
  [1-5]17 5:52:41
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Nov 27, 2016 #

9 PM

Strength (Calisthenics) 20:00 [3]

Testing some new moves for our december "challenge".

Recovery (Foamroll) 15:00 [1]

Saturday Nov 26, 2016 #

12 PM

Running (Trail) 27:16 intensity: (1:13 @0) + (7:12 @1) + (18:40 @2) + (11 @3) 4.5 km (6:04 / km) +200m 4:57 / km
ahr:145 max:170 slept:11.0 shoes: Salomon S-lab Speed

1st training of the day.

Short trail run with Rio, forgot watch to stop in the middle.
Approx 4.5km and +200.

6 PM

Strength (Calisthenics ) 1:25:00 [3]

Testing our new everyday strength circuit training and wondering where my variation levels stand to repeat this with ease. Taking my time and resting between

1. 30x PushUp https://www.youtube.com/watch?v=IODxDxX7oi4
2. 20x Closed Chain Abs https://www.youtube.com/watch?v=9v8zrMD1Qbg
3. 15x Floor L-Planche https://www.youtube.com/watch?v=IUZJoSP66HI
4. 10x V-Up https://www.youtube.com/watch?v=riAutegDqdI
5. 10x Dragon Flag https://www.youtube.com/watch?v=kICxJien7xM
6. 15x PullUp https://www.youtube.com/watch?v=eGo4IYlbE5g
7. 20x TGU / 10 per side https://www.youtube.com/watch?v=7Qk7NaMzHSs
8. 30x Burpee With Jump https://www.youtube.com/watch?v=tJrdJBWBu08

= 150 repeats.

This can be divided several rounds if the amount of repeats is too much with one repeat even with easier variation of the basic movement.

Friday Nov 25, 2016 #

7 AM

Cycling 14:55 intensity: (12:24 @0) + (2:31 @1) 5.38 km (21.6 kph) +29m
ahr:116 max:137 slept:8.0 shoes: Trek SL 9 FS

What an shit week what it comes to training, flu is still not over totally and I woke up 2nd morning in a row with headache. Not good.

Hopefully it will not last whole day, if it subsides, I try to go to Hipko today.
4 PM

Cycling 16:24 intensity: (11:41 @0) + (4:43 @1) 5.43 km (19.9 kph) +60m
ahr:119 max:141 shoes: Trek SL 9 FS

7 PM

Running (Canicross) 59:17 intensity: (39:40 @1) + (19:37 @2) 10.86 km (5:27 / km) +145m 5:07 / km
ahr:141 max:159 shoes: Salomon Sonic Pro 2

With Rio to work and back to pick up something that I forgot.
10 PM

Recovery (FoamRoll) 30:00 [1]

Felt stupid after doing "nothing" during the week...

Thursday Nov 24, 2016 #

7 AM

Cycling 17:04 intensity: (14:37 @0) + (2:27 @1) 5.37 km (18.9 kph) +30m
ahr:114 max:134 slept:7.5 shoes: Trek SL 9 FS

Could have longer sleep - mild headache in the morning - came by bike to work - raining a lot.
7 PM

Cycling 20:49 intensity: (19:32 @0) + (1:17 @1) 6.15 km (17.7 kph) +34m
ahr:110 max:130 shoes: Trek SL 9 FS

10 PM

Recovery (FoamRoll) 30:00 [1]

Wednesday Nov 23, 2016 #

6 AM

Cycling 16:15 intensity: (7:19 @0) + (8:49 @1) + (7 @2) 5.44 km (20.1 kph) +30m
ahr:124 max:147 slept:7.25 shoes: Trek SL 9 FS

via Hallainvuori - Herttoniemi, winter is completely gone - no snow, no ice.

Hopefully the flu is now gone. In the evening for a easy run.
4 PM

Cycling 16:15 intensity: (9:02 @0) + (7:01 @1) + (12 @2) 5.4 km (19.9 kph) +60m
ahr:124 max:147 shoes: Trek SL 9 FS

6 PM

Running (Canicross) 43:46 intensity: (3:01 @0) + (8:40 @1) + (28:24 @2) + (3:18 @3) + (23 @4) 7.77 km (5:38 / km) +88m 5:20 / km
ahr:151 max:178 shoes: Salomon Sonic Pro 2

HR high still after flu, thou I was running with Rio and he was stopping / going fast / stopping / going fast more than usual. Reason why I hate logging dog runs... ...but anyways, also Nopsukka, Eki, Timo and Maisa were with us.
Hot, wearing too much!

Tuesday Nov 22, 2016 #

8 AM

Cycling 13:56 [0] 4.57 km (19.7 kph) +2m
ahr:110 max:122 slept:7.25 shoes: Trek SL 9 FS

6 PM

Cycling 13:51 intensity: (11:29 @0) + (2:22 @1) 4.52 km (19.6 kph) +32m
ahr:106 max:141 shoes: Trek SL 9 FS

9 PM

Recovery 15:00 [1]

Monday Nov 21, 2016 #

8 AM

Cycling 14:32 intensity: (14:30 @0) + (2 @1) 4.52 km (18.7 kph) +2m
ahr:109 max:124 slept:7.0 shoes: Trek SL 9 FS

To work with easy pace. Maybe bit longer ride back home if feeling ok afternoon.
5 PM

Cycling 13:28 intensity: (11:23 @0) + (2:05 @1) 4.56 km (20.3 kph) +32m
ahr:108 max:136 shoes: Trek SL 9 FS

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