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Training Log Archive: Useless Fool

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Running5 8:41:08 33.29(15:39) 53.57(9:44) 2374
  Skimo2 5:03:39 11.26(26:58) 18.13(16:45) 1255
  Recovery6 3:00:00
  Cycling6 2:20:06 24.11(10.3/h) 38.8(16.6/h) 261
  Strength2 1:30:00
  Total21 20:34:53 68.66 110.5 3890
  [1-5]21 16:45:58
averages - sleep:6.6

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MoTuWeThFrSaSu

Sunday Jan 8, 2017 #

8 AM

Running (Trail) 2:56:23 intensity: (1:30:00 @1) + (1:26:23 @2) 16.44 km (10:44 / km) +579m 9:07 / km
shoes: Salomon SnowCross

Boom, first week + 1 day is a wrap.

Felt sleepy in the morning and forgot to put my HR belt on.

3 hour run at Sipoonkorpi with HTRC group + 2 dogs! :)

Most of the time running trackless trails & off trail in deep snow, I was on the lead so it was genuine training session for me. Usually Rio wants to go in the front but he gave the lead place after 30 minutes of running.
8 PM

Recovery (Foamroll) 30:00 [1]

10 PM

Note

Week 1 recap,

Saturday Jan 7, 2017 #

11 AM

Running (Trail) 1:28:18 intensity: (7:30 @0) + (58:11 @1) + (22:13 @2) + (24 @3) 10.44 km (8:27 / km) +462m 6:56 / km
ahr:136 max:168 slept:7.0 shoes: Salomon SnowCross

Snowing with intense wind. Running with Rio.
5 PM

Skimo 2:08:29 intensity: (48:59 @0) + (54:14 @1) + (24:26 @2) + (50 @3) 7.22 km (17:48 / km) +328m 14:30 / km
ahr:131 max:169 shoes: Atomic Backland UL78

10 PM

Recovery (Foamroll) 30:00 [1]

Friday Jan 6, 2017 #

7 PM

Strength (Calisthenics ) 45:00 [3]

9 PM

Recovery (Foamroll) 30:00 [1]

Thursday Jan 5, 2017 #

8 AM

Cycling 15:54 intensity: (13:25 @0) + (2:29 @1) 4.72 km (17.8 kph) +2m
ahr:118 max:127 shoes: Trek SL 9 FS

4 PM

Cycling 17:49 intensity: (6:14 @0) + (11:13 @1) + (22 @2) 4.53 km (15.3 kph) +33m
ahr:127 max:146 shoes: Trek SL 9 FS

7 PM

Skimo 2:55:10 intensity: (1:17:05 @0) + (1:15:00 @1) + (23:05 @2) 10.91 km (16:03 / km) +927m 11:16 / km
ahr:126 max:165 shoes: Atomic Backland UL78

11 PM

Recovery (Foamroll) 30:00 [1]

Wednesday Jan 4, 2017 #

6 AM

Running (Trail) 1:53:14 intensity: (13:23 @0) + (1:25:58 @1) + (13:53 @2) 10.16 km (11:08 / km) +506m 8:55 / km
ahr:133 max:161 slept:6.0 shoes: Salomon SnowCross

Whole night were snowing so there was only fresh tracks available.

Fun run with lots of steep ups and downs.

Odd thing was that my alarm was set at 5am but for some reason it was 5am in Thursday!!

Luckily I had my gear ready so when Mika called me 0610, I was out from the door after 8 minutes. Who the hell needs 1 hour time for coffee anyways. =D =D

8 PM

Strength (Calisthenics ) 45:00 [3]

Home workout, felt bit lazy.
9 PM

Recovery (Mobility) 30:00 [1]

50/50 mobility & foam roll. Need to pay attention to mobility more in the future.

Tuesday Jan 3, 2017 #

8 AM

Cycling 20:55 intensity: (10:32 @0) + (10:23 @1) 5.39 km (15.5 kph) +30m
ahr:125 max:142 slept:7.25 shoes: Trek SL 9 FS

Lots of new snow during the night.
Plan was to ride one hour in the morning but it was already midnight when I was in bed so I decided to sleep longer than 6hrs.
It was fun to ride in new snow. Thursday will be skimo day!
3 PM

Cycling 23:08 intensity: (5:28 @0) + (17:26 @1) + (14 @2) 5.38 km (14.0 kph) +59m
ahr:129 max:148 shoes: Trek SL 9 FS

4 PM

Running (Canicross) 27:10 intensity: (18 @0) + (24:43 @1) + (2:09 @2) 4.52 km (6:01 / km) +74m 5:33 / km
ahr:137 max:150 shoes: Salomon SnowCross

Monday Jan 2, 2017 #

8 AM

Cycling 29:59 intensity: (21:16 @0) + (8:43 @1) 9.45 km (18.9 kph) +57m
ahr:120 max:138 slept:6.25 shoes: Trek SL 9 FS

4 PM

Cycling 32:21 intensity: (23:15 @0) + (9:06 @1) 9.31 km (17.3 kph) +80m
ahr:120 max:138 shoes: Trek SL 9 FS

Start delayed about ½ hour, only 30min ride, bummer.
7 PM

Running (Trail) 1:56:03 intensity: (1:30 @0) + (21:17 @1) + (1:05:54 @2) + (22:49 @3) + (4:33 @4) 12.01 km (9:40 / km) +753m 7:22 / km
ahr:156 max:181 shoes: Salomon SnowCross

C • en 3
10 PM

Recovery (FoamRoll) 30:00 [1]

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