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Training Log Archive: Useless Fool

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  Cycling13 7:10:45 61.45(8.6/h) 98.9(13.8/h) 1047
  Running6 3:55:52 14.99(15:44) 24.13(9:47) 668
  Recovery5 2:30:00
  Strength2 1:59:05
  Total23 15:35:42 76.44 123.02 1715
  [1-5]22 12:55:49
averages - sleep:6.8

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MoTuWeThFrSaSu

Sunday Apr 23, 2017 #

9 AM

Cycling (Trail) 2:27:43 [1] ** 19.35 km (7.9 kph) +267m
ahr:118 max:152 shoes: Trek SL 9 FS

Easy paced MTB as first section.





11 AM

Running (Orienteering) 1:07:34 [2] *** 4.84 km (13:58 / km) +204m 11:32 / km
ahr:131 max:178 shoes: Salomon Sense SG6

2nd section with Mika.

12 PM

Cycling (Trail) 27:14 [1] * 1.0 km (2.2 kph) +12m
ahr:112 max:157 shoes: Trek SL 9 FS

To third section incl. transition and waiting Ville & Petri.
1 PM

Running (Orienteering) 8:10 [1] * 0.51 km (16:01 / km) +27m 12:40 / km
ahr:134 max:155

Cycling (Trail) 52:11 [3] ** 11.31 km (13.0 kph) +116m
ahr:142 max:164 shoes: Trek SL 9 FS

2 PM

Running (Orienteering) 34:06 [3] 1.48 km (23:02 / km) +24m 21:19 / km
ahr:126 max:160 shoes: Salomon Sense SG6

4th section, only one who had time to go on that section.

Cycling 47:46 [2] 14.0 km (17.6 kph) +108m
ahr:133 max:158 shoes: Trek SL 9 FS

Last section.

GPS track.
http://www.movescount.com/moves/move153057479
9 PM

Recovery (Foamroll) 30:00 [1]

Saturday Apr 22, 2017 #

11 AM

Cycling 27:15 intensity: (13:48 @0) + (13:27 @1) 9.93 km (21.9 kph) +94m
ahr:123 max:143 shoes: Trek SL 9 FS

12 PM

Running (Trail) 57:28 intensity: (7:12 @0) + (24:56 @1) + (20:36 @2) + (4:11 @3) + (33 @4) 5.97 km (9:38 / km) +181m 8:22 / km
ahr:142 max:184 shoes: Salomon Sense SG6

Hosting a run at Partioaitta Trail Running event.

1 PM

Cycling 33:04 intensity: (14:07 @0) + (18:37 @1) + (20 @2) 10.91 km (19.8 kph) +93m
ahr:126 max:146 shoes: Trek SL 9 FS

9 PM

Recovery (Foamroll) 30:00 [1]

Friday Apr 21, 2017 #

7 AM

Cycling 14:53 intensity: (11:30 @0) + (3:13 @1) + (10 @2) 4.91 km (19.8 kph) +37m
ahr:116 max:146 shoes: Trek SL 9 FS

5 PM

Cycling 15:10 intensity: (7:21 @0) + (7:49 @1) 4.87 km (19.3 kph) +76m
ahr:124 max:143 shoes: Trek SL 9 FS

7 PM

Strength (Calisthenics ) 1:00:00 [3]

No time to go to Hipko, training at home after dinner.

Thursday Apr 20, 2017 #

8 AM

Cycling 13:52 intensity: (6:52 @0) + (7:00 @1) 4.89 km (21.2 kph) +39m
ahr:121 max:138 slept:6.5 shoes: Trek SL 9 FS

4 PM

Cycling 11:18 intensity: (9:49 @0) + (1:29 @1) 3.58 km (19.0 kph) +64m
ahr:114 max:139 shoes: Trek SL 9 FS

8 PM

Running (Canicross) 45:00 [2] 6.5 km (6:55 / km) +150m 6:12 / km
shoes: Salomon Sense SG6

With Rio at Hallainvuori.
9 PM

Recovery (Foamroll) 30:00 [1]

Wednesday Apr 19, 2017 #

8 AM

Running 23:34 intensity: (24 @0) + (4:10 @1) + (19:00 @2) 4.83 km (4:53 / km) +82m 4:30 / km
ahr:152 max:166 slept:7.0 shoes: Salomon S-lab Sense Pro2

Jogging to work, yesterdays Hipko felt clearly on mid body and legs.
10 PM

Recovery (Foamroll) 30:00 [1]

Tuesday Apr 18, 2017 #

8 AM

Cycling 14:31 intensity: (10:11 @0) + (4:09 @1) + (11 @2) 5.56 km (23.0 kph) +42m
ahr:115 max:147 shoes: Trek SL 9 FS

4 PM

Cycling 20:35 intensity: (16:27 @0) + (4:08 @1) 6.74 km (19.6 kph) +99m
ahr:115 max:144 shoes: Trek SL 9 FS

Strength (HPT) 59:05 intensity: (56:59 @0) + (2:06 @1)
ahr:95 max:137

2nd day training with single leg weighted step on box, 1-hand row with TRX, back extensions with weight and bar raises.
5 PM

Cycling 5:13 [0] 1.85 km (21.3 kph)
ahr:109 max:123 shoes: Trek SL 9 FS

9 PM

Recovery (Foamroll) 30:00 [1]

Monday Apr 17, 2017 #

12 PM

Note
(rest day)

Rest day, not planned thou.

+5 hour walk at Sipoonkorpi National Park with family.
Some jogging with Rio and Kiri but not worth marking to log.

Plan was to run from Sipoonkorpi to home but it was already 1730 when we were back at car so it was time to make dinner for the kids. Oh well, it was worth it as we had fun trip.

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