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Training Log Archive: Useless Fool

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Running8 7:13:37 45.81(9:28) 73.73(5:53) 617
  Recovery7 3:10:00
  Skimo1 2:20:40 7.38(19:04) 11.87(11:51) 986
  Cycling7 2:07:01 24.24(11.5/h) 39.01(18.4/h) 179
  Strength2 1:55:00
  Total23 16:46:18 77.43 124.61 1782
  [1-5]23 15:17:07
averages - sleep:7.4 weight:78.4kg

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

2 PM

Running (Canicross) 1:10:00 [1] 12.0 km (5:50 / km)
shoes: Salomon SnowCross II

Running / jogging with Rio without gps. I was wearing too much.
5 PM

Running 1:52:43 intensity: (1:48 @1) + (1:50:48 @2) + (7 @3) 23.02 km (4:54 / km) +209m 4:41 / km
ahr:158 max:172 shoes: Salomon Sonic Pro 2

Days second run, this time with gps and without dog. Running felt quite relaxed. Running on shorts, +4C

8 PM

Recovery (Mobility) 30:00 [1]

Saturday Feb 18, 2017 #

10 AM

Running (Trail) 1:39:24 intensity: (1:11:20 @1) + (28:04 @2) 14.9 km (6:40 / km) +229m 6:12 / km
ahr:138 max:165 slept:7.75 shoes: Salomon SnowCross II

With Rio, Jarkko and Vilma.
10 PM

Recovery (Foamroll) 30:00 [1]

Friday Feb 17, 2017 #

8 AM

Cycling 14:29 [1] 4.6 km (19.1 kph) +12m
ahr:115 max:128 slept:6.75 shoes: Trek SL 9 FS

Stayed up too long. Not enough sleep. Tired.
7 PM

Cycling 15:12 intensity: (10:09 @0) + (4:26 @1) + (37 @2) 4.54 km (17.9 kph) +33m
ahr:119 max:151 shoes: Trek SL 9 FS

9 PM

Strength (Calisthenics ) 25:00 [4]

Recovery (Foamroll) 30:00 [1]

Thursday Feb 16, 2017 #

8 AM

Cycling 14:51 [1] 4.57 km (18.5 kph) +24m
ahr:114 max:127 slept:7.0 weight:78.4kg shoes: Trek SL 9 FS

Bad sleep as dog woke me up 3 times during the night, asking to get out everytime. Rio had some stomach problems - didn't give him food in the morning so there might be a change that he hasn't been shitting indoors during the day.

Anyways, it was better to come to work by bike than by running this morning to maximize the sleep.
4 PM

Cycling 14:38 [1] 4.58 km (18.8 kph) +33m
ahr:119 max:144 shoes: Trek SL 9 FS

8 PM

Recovery (Mobility) 30:00 [1]

I was thinking to go for a ride/run but felt tired after walk with Rio so decided to stay home. Should have gone for it, and early to bed. Bummer.

Wednesday Feb 15, 2017 #

9 AM

Note
slept:7.0

Bit short sleep but still feeling quite well rested. Good to go for the evening skimo @ Messilä.

Yesterday was 3385kcal training day (incl. basic metabolism) + 30min of bodywork.

I think I need to start log the HR for bodywork and Hipko training as well to get better overall picture of the daily consumption to improve weight loss and recovery.
6 PM

Skimo 2:20:40 intensity: (56:01 @0) + (49:32 @1) + (25:08 @2) + (8:59 @3) + (1:00 @4) 11.87 km (11:51 / km) +986m 8:22 / km
ahr:144 max:180 shoes: Atomic Backland UL78

With Jonna and Tim @ Messilä.
11 PM

Recovery (Foamroll) 10:00 [1]

Quick roll before heading to shower.
No dinner / leftovers to me when I came home from skimo.

Tuesday Feb 14, 2017 #

6 AM

Running 8:18 intensity: (1:26 @0) + (6:42 @1) + (10 @2) 1.42 km (5:51 / km)
ahr:128 max:145 slept:8.0 shoes: Salomon SnowCross II

7 AM

Running (Track) 38:07 intensity: (10:07 @0) + (13:21 @1) + (4:37 @2) + (6:22 @3) + (3:40 @4) 5.0 km (7:37 / km)
ahr:142 max:180 shoes: Salomon Sonic Pro 2

WU + 4x50m

1x1000m
1x800m
2x600m

Legs are completely lost, but they will remember soon.
Feels that I have gained a LOT of strenght to my legs, now just need to teach them to run again.
8 AM

Running 30:08 intensity: (40 @1) + (29:28 @2) 5.2 km (5:48 / km) +16m 5:43 / km
ahr:155 max:162 shoes: Salomon SnowCross II

4 PM

Running 27:43 intensity: (9:51 @1) + (17:52 @2) 4.61 km (6:01 / km) +79m 5:32 / km
ahr:146 max:156 shoes: Salomon SnowCross II

7 PM

Running (Canicross) 47:14 intensity: (1:21 @0) + (29:28 @1) + (16:25 @2) 7.58 km (6:14 / km) +84m 5:54 / km
ahr:142 max:157 shoes: Salomon SnowCross II

With Rio.
9 PM

Recovery (Foamroll) 30:00 [1]

Monday Feb 13, 2017 #

8 AM

Cycling 38:54 [1] 12.58 km (19.4 kph) +43m
slept:8.0 shoes: Trek SL 9 FS

Went to bed later than schedule due sauna with Heidi.
Ok this time, going directly to Hipko from work.

Nice recovery mtb this morning and checking the conditions of the trails at the coast line, planning the week 7 MaMu training, whether it would be better on bike or foot.

HR was a mess, starting to get fed up with repeating issues with HR transmitter.
4 PM

Cycling 22:09 intensity: (10:07 @0) + (11:28 @1) + (34 @2) 6.29 km (17.0 kph) +34m
ahr:123 max:147 shoes: Trek SL 9 FS

Strength (HPT) 1:30:00 [3]

Easy week, day I.
6 PM

Cycling 6:48 [1] 1.86 km (16.4 kph)
shoes: Trek SL 9 FS

8 PM

Note

I am in for Salomon Glen Coe.

The race will be tough, very tough.

http://www.skylinescotland.com/news/2017/02/13/201...

Recovery (Foamroll) 30:00 [1]

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