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Training Log Archive: Useless Fool

In the 7 days ending Dec 4, 2016:

activity # timemileskm+m
  Running9 4:48:32 28.55(10:06) 45.94(6:17) 1606
  Strength5 3:20:00
  Recovery4 1:45:00
  Cycling2 32:00 6.71(12.6/h) 10.79(20.2/h) 95
  Total20 10:25:32 35.25 56.74 1701
  [1-5]20 10:21:39
averages - sleep:6.9

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MoTuWeThFrSaSu

Sunday Dec 4, 2016 #

3 PM

Running (Trail) 1:00:11 intensity: (3:37 @0) + (44:25 @1) + (12:09 @2) 8.43 km (7:09 / km) +225m 6:18 / km
ahr:137 max:159 shoes: Salomon SnowCross

With Rio.
4 PM

Strength (Calisthenics ) 35:00 [3]

Today bit longer set with dragon flag technique - damn hard.
10 PM

Recovery (Foamroll) 30:00 [1]

Saturday Dec 3, 2016 #

9 AM

Cycling 16:00 [1] 5.4 km (20.3 kph) +30m
shoes: Trek SL 9 FS

1 PM

Running hills (Treadmill) 1:10:00 [3] 7.94 km (8:49 / km) +1191m 5:02 / km
ahr:165 max:171 shoes: Salomon X-Series

2 PM

Strength (Calisthenics ) 20:00 [3]

3 PM

Cycling 16:00 [1] 5.4 km (20.3 kph) +65m
shoes: Trek SL 9 FS

Friday Dec 2, 2016 #

7 PM

Strength (Calisthenics ) 25:00 [3]

With easier intensity today.
8 PM

Recovery (FoamRoll) 30:00 [1]

Thursday Dec 1, 2016 #

7 AM

Running 28:49 [1] 5.27 km (5:28 / km) +35m 5:18 / km
ahr:144 max:157 slept:7.5 shoes: Salomon SnowCross

8 AM

Strength (Calisthenics) 25:00 [3]

9 PM

Note

Finally got my new skis.

https://scontent.xx.fbcdn.net/t31.0-8/15252539_580...
10 PM

Recovery (Mobility) 15:00 [1]

Tuesday Nov 29, 2016 #

8 AM

Running 28:30 intensity: (20:42 @1) + (7:48 @2) 5.41 km (5:16 / km) +55m 5:01 / km
ahr:143 max:155 shoes: Salomon SnowCross

5 PM

Running 16:04 intensity: (12 @0) + (8:00 @1) + (7:37 @2) + (15 @3) 3.08 km (5:13 / km)
ahr:143 max:150 shoes: Salomon SnowCross

8 PM

Running 11:37 intensity: (18 @1) + (11:19 @2) 2.33 km (4:59 / km) +38m 4:36 / km
ahr:155 max:166 shoes: Salomon SnowCross

Monday Nov 28, 2016 #

7 AM

Running 28:21 intensity: (4 @0) + (3:31 @1) + (24:46 @2) 5.43 km (5:13 / km) +62m 4:56 / km
ahr:149 max:160 slept:6.25 shoes: Salomon SnowCross

Slept too long on Sunday morning and couldn't get sleep in the evening.
Running with big pack as had to take all the work clothes, gym stuff, towel etc with me.
4 PM

Running 35:00 [2] 6.2 km (5:39 / km)
shoes: Salomon SnowCross

To Hipko, bit in a hurry.
5 PM

Strength (HPT) 1:35:00 [4]

6 PM

Running 10:00 [2] 1.85 km (5:24 / km)
shoes: Salomon SnowCross

8 PM

Recovery (FoamRoll) 30:00 [1]

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