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Training Log Archive: Useless Fool

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Running11 8:16:49 37.32(13:19) 60.06(8:16) 980
  Cycling8 4:35:42 43.66(9.5/h) 70.27(15.3/h) 727
  Recovery7 3:05:00
  Strength4 2:36:15
  Total27 18:33:46 80.99 130.34 1707
  [1-5]27 15:29:19
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Apr 30, 2017 #

1 PM

Running (Trail) 1:47:31 intensity: (39:12 @0) + (48:54 @1) + (19:25 @2) 8.41 km (12:47 / km) +310m 10:48 / km
ahr:129 max:164 shoes: Salomon Sense SG6

With Noora and Rio.
7 PM

Recovery (Foamroll) 30:00 [1]

Saturday Apr 29, 2017 #

12 PM

Running (Canicross) 1:45:00 [2] 12.0 km (8:45 / km)
shoes: Salomon Sense SG6

With Rio
5 PM

Strength (Calisthenics ) 55:00 [3]

9 PM

Recovery (Foamroll) 30:00 [1]

Friday Apr 28, 2017 #

6 PM

Running 8:58 intensity: (21 @0) + (25 @1) + (8:12 @2) 1.83 km (4:54 / km) +2m 4:53 / km
ahr:150 max:159 shoes: Salomon Sonic Pro 2

7 PM

Strength (HPT) 22:38 intensity: (18:45 @0) + (3:45 @1) + (8 @2)
ahr:109 max:147

Running 8:52 intensity: (14 @0) + (52 @1) + (7:46 @2) 1.81 km (4:53 / km)
ahr:150 max:162 shoes: Salomon Sonic Pro 2

9 PM

Recovery (Mobility) 30:00 [1]

Thursday Apr 27, 2017 #

Note
(rest day)

9 PM

Recovery (Foamroll) 20:00 [1]

Wednesday Apr 26, 2017 #

8 AM

Cycling 15:41 intensity: (6:43 @0) + (8:58 @1) 5.45 km (20.9 kph) +40m
ahr:124 max:144 shoes: Trek SL 9 FS

4 PM

Cycling 25:23 intensity: (6:52 @0) + (17:30 @1) + (1:01 @2) 7.3 km (17.3 kph) +56m
ahr:128 max:151 shoes: Trek SL 9 FS

5 PM

Running (Orienteering) 52:46 [2] ** 7.51 km (7:02 / km) +98m 6:36 / km
ahr:141 max:168 shoes: Salomon Slab Sense Ultra

6 PM

Cycling (MTB-O) 1:20:40 [2] *** 15.97 km (11.9 kph) +203m
ahr:131 max:167 shoes: Trek SL 9 FS

7 PM

Running (Orienteering) 27:29 [3] * 3.21 km (8:34 / km) +209m 6:28 / km
ahr:151 max:169 shoes: Salomon Slab Sense Ultra

Cycling 39:00 [2] 7.89 km (12.1 kph) +76m
ahr:128 max:155 shoes: Trek SL 9 FS

8 PM

Running (Orienteering) 9:58 [2] 0.2 km (49:50 / km) +3m 46:21 / km
ahr:90 shoes: Salomon Slab Sense Ultra

9 PM

Cycling 49:37 [2] 11.32 km (13.7 kph) +148m
ahr:126 max:153 shoes: Trek SL 9 FS

10 PM

Cycling 33:32 intensity: (11:45 @0) + (21:24 @1) + (23 @2) 11.47 km (20.5 kph) +113m
ahr:126 max:150 shoes: Trek SL 9 FS

11 PM

Recovery (Foamroll) 15:00 [1]

Tuesday Apr 25, 2017 #

8 AM

Cycling 15:39 intensity: (7:37 @0) + (7:53 @1) + (9 @2) 5.44 km (20.9 kph) +29m
ahr:123 max:145 slept:8.25 shoes: Trek SL 9 FS

Good sleep.
5 PM

Cycling 16:10 intensity: (7:20 @0) + (8:46 @1) + (4 @2) 5.43 km (20.2 kph) +62m
ahr:124 max:145 shoes: Trek SL 9 FS

7 PM

Running (Canicross) 30:00 [2] 5.5 km (5:27 / km)
shoes: Salomon Slab Sense Ultra

Short run with Rio.
9 PM

Strength (Calisthenics) 15:00 [3]

Ring PushUps and Dips.

Recovery (Foamroll) 30:00 [1]

Monday Apr 24, 2017 #

8 AM

Running 25:08 intensity: (8 @0) + (10:17 @1) + (14:43 @2) 5.01 km (5:01 / km) +62m 4:43 / km
ahr:141 max:158 slept:6.5 shoes: Salomon Slab Sense Ultra

4 PM

Running (Trail) 1:51:48 intensity: (24:15 @0) + (57:58 @1) + (29:09 @2) + (26 @3) 12.76 km (8:46 / km) +296m 7:51 / km
ahr:135 max:168 shoes: Salomon Slab Sense Ultra

Community run with HTRC.

6 PM

Strength (HPT) 1:03:37 intensity: (1:01:15 @0) + (2:22 @1)
ahr:104 max:132

7 PM

Running 9:19 intensity: (21 @1) + (8:58 @2) 1.82 km (5:07 / km)
ahr:153 max:159 shoes: Salomon Slab Sense Ultra

9 PM

Recovery (Foamroll) 30:00 [1]

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