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Training Log Archive: Useless Fool

In the 7 days ending Mar 5, 2017:

activity # timemileskm+m
  Running7 9:37:08 45.2(12:46) 72.74(7:56) 2920
  Recovery7 2:55:00
  Cycling7 1:45:09 19.36(11.0/h) 31.16(17.8/h) 108
  Strength2 1:30:00
  Total21 15:47:17 64.56 103.91 3028
  [1-5]21 14:23:48
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

8 AM

Running 3:47:58 intensity: (1:31 @0) + (5:57 @1) + (3:31:44 @2) + (8:46 @3) 29.72 km (7:40 / km) +2155m 5:38 / km
ahr:157 max:172 shoes: Salomon SnowCross II

9 PM

Recovery 40:00 [1]

Massage + Stretching.

Saturday Mar 4, 2017 #

10 AM

Running (Trail) 1:57:24 intensity: (1:43 @0) + (49:53 @1) + (1:03:37 @2) + (2:08 @3) + (3 @4) 11.59 km (10:08 / km) +459m 8:27 / km
ahr:146 max:177 shoes: Salomon SnowCross II

With Rio & Heikki.
12 PM

Recovery (Stretching) 15:00 [1]

Friday Mar 3, 2017 #

8 AM

Cycling 15:02 intensity: (12:14 @0) + (2:48 @1) 4.6 km (18.4 kph) +3m
ahr:116 max:131 shoes: Trek SL 9 FS

5 PM

Cycling 15:37 intensity: (10:18 @0) + (5:15 @1) + (4 @2) 4.61 km (17.7 kph) +33m
ahr:120 max:145 shoes: Trek SL 9 FS

7 PM

Running (Canicross) 40:00 [1] 7.0 km (5:43 / km) +50m 5:31 / km
shoes: Salomon SnowCross II

With Rio after dinner. Stop at dog park.
8 PM

Strength (Calisthenics ) 15:00 [2]

No time to go to Hipko today as I was working quite late. Shame that they close so early.

Recovery (Foamroll) 10:00 [1]

Thursday Mar 2, 2017 #

8 AM

Cycling 15:53 intensity: (9:56 @0) + (5:57 @1) 4.67 km (17.6 kph) +3m
ahr:121 max:138 shoes: Trek SL 9 FS

5 PM

Cycling 15:21 intensity: (10:22 @0) + (4:30 @1) + (29 @2) 4.61 km (18.0 kph) +33m
ahr:118 max:148 shoes: Trek SL 9 FS

7 PM

Running (Canicross) 30:00 [1] 5.0 km (6:00 / km) +50m 5:43 / km
shoes: Salomon SnowCross II

With Rio, legs felt bit stiff.
10 PM

Recovery (Mobility) 20:00 [1]

Wednesday Mar 1, 2017 #

5 PM

Running (Trail) 1:45:23 intensity: (4:40 @0) + (1:16:40 @1) + (24:03 @2) 14.04 km (7:30 / km) +201m 7:00 / km
ahr:138 max:163 shoes: Salomon SnowCross II

Running with best possible company that I know, not including dogs. =D
When it rains, to pours. Soaking wet after short run already.
9 PM

Recovery (Foamroll) 30:00 [1]

uff...

Tuesday Feb 28, 2017 #

6 AM

Running 8:41 intensity: (3:00 @0) + (5:41 @1) 1.39 km (6:13 / km) +5m 6:07 / km
slept:7.5 shoes: Salomon SnowCross II

7 AM

Running (Track) 47:42 intensity: (11:48 @0) + (19:49 @1) + (7:46 @2) + (2:54 @3) + (4:13 @4) + (1:12 @5) 4.0 km (11:56 / km)
ahr:141 max:190 shoes: Salomon X-Series

Lower back was very tight after yesterdays Hipko.
Combination of deadlift and bosu-abs-crazy-mikael-move is really a killer...

It was pretty hard to actually decide what to do so I went for 3x600 and 4x200m.

40,3, 40,0, 40,8

38,3, 41,3, 41,6 - too fast start.

38,9, 43,6, 4?,? - too fast start and running simply didn't hold together on the last lap.

35,9

35,3

35,3

34,1

--

Considering going again on Thursday but then with 1000m-2000m repeats.
7 PM

Recovery (Mobility) 30:00 [1]

Monday Feb 27, 2017 #

Note



What if I just run and ski, and nothing else...?


Today I heard that I still have a change to participate to Zegama.
It means that if it will turn out to be positive answer, it will be 4 races in Skyrunning Circus.

But,

This is my circus, they are my monkeys.

8 AM

Cycling 15:51 intensity: (7:20 @0) + (8:31 @1) 4.61 km (17.5 kph) +2m
ahr:123 max:134 shoes: Trek SL 9 FS

5 PM

Cycling 20:39 intensity: (10:37 @0) + (9:17 @1) + (45 @2) 6.23 km (18.1 kph) +34m
ahr:111 max:147 shoes: Trek SL 9 FS

Strength (HPT) 1:15:00 [3]

MaVe, series with 115kg.

+ others.
6 PM

Cycling 6:46 [1] 1.83 km (16.2 kph)
shoes: Trek SL 9 FS

8 PM

Recovery (Foamroll) 30:00 [1]

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