Training Log Archive: Useless Fool

Running on trails with Rio, not a long one as I needed to be back at home around 11 am. Rio was showing some signs of being tired after 1h15min so it was actually quite ok. Might go in the evening again.

Plan was to keep HR mostly on zone 2, it worked well.

Good sleep, except dog throw up at 5am.
Single shot, no major disaster.

WU, paljon erilaisia liikkeitä.

Etukyykkyä, Lämpät 50-60-70 x5. 3x1 @ 80kg
Leuanveto, maksimitoistot vaihtuvalla otteella x4

3 kierrosta
Vatsarutistus Bosulla & Pystypunnerrus, 12kg kuula - x20.
Spartalainen punnerrus, x20 per puoli.
Kiertohöntsä @ 4kg kuula, x10 per puoli.

Oli taas vaikeaa ruokapöydässä koittaa lusikoida soppaa kun olkapäät ja core oli niin loppu.

Sapuskan jälkeen päiväunet.

Tämä oli kyllä työn ja tuskan takana - ei olisi millään jaksanut - mutta tein silti.

Bad sleep, went to bed too late, around 11pm and Heidi came home just before mid night - and she called from the door that can I open it...
...and it took ages to get sleep again.

So, I went just for a short ride in the morning and hopefully bike+run+bike in the afternoon

I got selected as “elite” to Tromso Skyrace, it means that I got approved without entry in a normal way. I got approved by ISF who sent a list of race participants to the race organization.

So, I better act like one.

No more compromises.

Some goals should be added what it comes to proper training.

The huge work load on Nov-Dec shows on January slacking.
Discipline was just a nice word what it comes to sleep, eat, drink and hard training.
What an excuse – yeah, I did some over time hours, about 40 or so but so what.

January was 72,5 hours of training but every fucking tart can do that when keeping intensity low.
Maybe February should be concentrated with nordic walking so I could do 150 hours…?

Yesterday when I was in Hipko, we did body composition analysis as they do have the proper equipment & software in place.
And when I am training basically weekly there and it is good to measure always with same machine, it was time to get this done what was supposed to do months ago.

Weight was 79,6kg on that scale. (evening), any my home scale is showing about 2,2 kilos less.
Basically, I was below 75kg before xmas holidays on my home scale, now I am 77,4 on that one.

Problem, in general, was very simple, lack of commitment to the goals what have been set by no one else but me.

Time to change something, everything.

1.) Sleep enough.
8-9 hours per night.
Every night.
Go to sleep early.
Wake up rested.

2.) Eat right.
No wheat, no added sugar, no alcohol – at all.
Only 1 cup of coffee per day.
Add greens.
Add oils.
Add water.

3.) Training without compromises.
What it comes to training, I know what lies ahead in Skyrunning Extreme Series and in Zegama Aizkorri.
There is no point to prepare in any other way than keeping that in mind.
Go the extra mile when there is a change. It is never crowded.

Translated in to training in practice,

Plan is to do approx. 22 hours per week, including:
2x long training. (Run/Skimo)
1x hill. (Run)
1x track. (Run)
2x Hipko Performance. (Strength)
3x normal run.
6x Foamroll / Mobility.

22 hours of weekly 168 hours is only 13% of total time.
40 hours are spent at work, 24%
57 hours of sleeping, that is a lot of pillow hugging, actually 34%.

Still, I have 29% of time that I have not allocated on anything.
It is enough for all the rest, if 1/3 is not enough, then fuck them – fuck them all.

I haven’t calculated percentages what it comes to intensity enough.

That has to change.

14%, 3hrs, Zone 0.
33%, 7,25hrs, Zone 1.
28%, 6,25hrs, Zone 2.
11%, 2,5hrs, Zone 3.
11%, 2,5hrs, Zone 4.
2%, 0,5hrs, Zone 5.

In different sports modes, it means,

43%, 9,5hrs, Running.
18%, 4hrs, Skimo/Running if skimo not available.
14%, 3hrs, Strength.
14%, 3hrs, Bodywork.
11%, 2,5hrs, MTB.

4.) Stop being fat, weak and mediocre.

According to body composition analysis,

Current:
Weight 79,6kg.
Body fat 14,4%.
Mass without fat 68,2kg.
Visceral Fat 4
ECW/TBW % 35,5
The basic metabolism 1971kcal

Goals:
Weight 71-73kg.
Body fat, less than 7%
Mass without fat 67kg.
Visceral Fat 2
ECW/TBW % near 40% in order to get maximum performance out.

And yes, they are all great values. For normal fit-ish person.
I am not competing against normal fit-ish people.

This is what "stop being mediocre" means, work has to be done scaled to match the goals.

Skyrunners are not born, they are made.

C • Hyvä 2

1st section, bike.

2nd part, Run.

3rd part - bike.

GPS-track for full course.
http://www.movescount.com/moves/move141956593

Partly via trails, note - they are in really good condition for MTB!

Weekend & week has been really busy, daughter has been sick - wife is in Sweden and naturally have to take care of the whole circus! =D

To Hipko

Short run on trails directly after dinner.

HTRC event were cancelled due no participants - most of the people cancelled due freezing temperatures....... .....shame that last announcement came after 5pm while the community run was scheduled 7pm. Could have run directly from work with light.

With Rio, firstly not planning to go for a run but "riehuli" was in a running-mode so then we went, Hallainvuori & Hallainvuori trails. Shame that we had only 30min time this morning.

Home gym as daughter is sick - did only 6 hour day at work and then went to home to keep her company.