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Training Log Archive: Useless Fool

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Cycling11 4:48:37 45.77(9.5/h) 73.65(15.3/h) 493
  Strength4 3:35:00
  Recovery5 2:30:00
  Running3 1:04:27 6.63(9:43) 10.67(6:02) 100
  Total22 11:58:04 52.4 84.32 593
  [1-5]21 9:44:36
averages - sleep:9.1

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

11 AM

Note
slept:10.0

1 PM

Running (Canicross) 42:59 intensity: (7 @0) + (31:49 @1) + (11:03 @2) 7.0 km (6:09 / km) +98m 5:45 / km
ahr:140 max:155 shoes: Salomon SnowCross II

With Rio.
4 PM

Cycling 6:59 intensity: (5:18 @0) + (1:41 @1) 2.25 km (19.3 kph)
ahr:118 max:132 shoes: Trek SL 9 FS

Cycling 10:00 intensity: (1:55 @0) + (8:05 @1) 2.69 km (16.1 kph) +38m
ahr:128 max:142 shoes: Trek SL 9 FS

7 PM

Cycling 2:02:14 intensity: (26:27 @0) + (1:12:19 @1) + (23:22 @2) + (6 @3) 28.25 km (13.9 kph) +312m
ahr:133 max:167 shoes: Trek SL 9 FS

10 PM

Recovery (Foamroll) 30:00 [1]

Saturday Jan 14, 2017 #

10 AM

Note
slept:9.0 (rest day)

5 PM

Note
slept:2.0

Nap

Friday Jan 13, 2017 #

8 AM

Cycling 17:24 intensity: (17:05 @0) + (19 @1) 4.64 km (16.0 kph) +2m
ahr:80 max:125 shoes: Trek SL 9 FS

4 PM

Cycling 17:58 intensity: (12:32 @0) + (4:35 @1) + (51 @2) 4.54 km (15.2 kph) +33m
ahr:118 max:150 shoes: Trek SL 9 FS

5 PM

Running 10:49 intensity: (10:03 @1) + (46 @2) 1.83 km (5:54 / km) +2m 5:52 / km
ahr:139 max:147 shoes: Salomon SnowCross II

Finally got new shoes with spikes as the old ones broke last sunday!

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

After super busy & hectic week at work, to Hipko.

New program for next 8 weeks.

My coach send me a message on WhatsUp, and his regards was that "when doing core sections, have warm thoughts".

Well, he kept his promise - new program is hard.
7 PM

Running 10:39 intensity: (41 @1) + (9:58 @2) 1.84 km (5:47 / km)
ahr:152 max:159 shoes: Trek SL 9 FS

9 PM

Recovery (Foamroll) 30:00 [1]

Thursday Jan 12, 2017 #

8 PM

Cycling 17:27 intensity: (3:01 @0) + (11:21 @1) + (2:40 @2) + (1 @3) + (14 @4) + (10 @5) 4.56 km (15.7 kph) +33m
ahr:135 max:186 shoes: Trek SL 9 FS

Wednesday Jan 11, 2017 #

7 AM

Cycling 15:38 intensity: (11:48 @0) + (3:50 @1) 4.65 km (17.8 kph) +3m
ahr:112 max:133 slept:7.0 shoes: Trek SL 9 FS

8 PM

Strength (Calisthenics ) 30:00 [3]

9 PM

Recovery (Foamroll) 30:00 [1]

Tuesday Jan 10, 2017 #

8 AM

Cycling 16:24 [0] 4.64 km (17.0 kph) +2m
ahr:100 max:112 slept:8.5 shoes: Trek SL 9 FS

5 PM

Cycling 15:22 intensity: (12:22 @0) + (3:00 @1) 4.62 km (18.0 kph) +33m
ahr:115 max:144 shoes: Trek SL 9 FS

8 PM

Strength (Calisthenics) 40:00 [3]

9 PM

Recovery (Mobility) 30:00 [1]

Monday Jan 9, 2017 #

8 AM

Cycling 16:36 [1] 4.65 km (16.8 kph) +3m
shoes: Trek SL 9 FS

5 PM

Cycling 16:40 intensity: (11:54 @0) + (4:22 @1) + (24 @2) 4.52 km (16.3 kph) +33m
ahr:121 max:147 shoes: Trek SL 9 FS

7 PM

Cycling 7:50 intensity: (7:24 @0) + (26 @1) 1.83 km (14.0 kph) +1m
ahr:114 max:129 shoes: Trek SL 9 FS

Cycling 8:05 intensity: (7:11 @0) + (54 @1) 1.83 km (13.6 kph)
ahr:109 max:127 shoes: Trek SL 9 FS

8 PM

Strength (Calisthenics) 45:00 [3]

9 PM

Recovery (Mobility) 30:00 [1]

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