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Training Log Archive: Useless Fool

In the 7 days ending May 21, 2017:

activity # timemileskm+m
  Running8 6:21:22 34.85(10:57) 56.09(6:48) 80811 /11c100%
  Cycling9 5:40:21 65.65(11.6/h) 105.65(18.6/h) 103519 /19c100%
  Recovery4 2:00:00
  Other3 1:46:15 17.56(6:03) 28.25(3:46) 2318 /8c100%
  Strength2 45:00
  Total25 16:32:58 118.06 190.0 207438 /38c100%
  [1-5]25 12:56:58
averages - sleep:7.8 weight:77kg

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MoTuWeThFrSaSu

Sunday May 21, 2017 #

Event: Kotka Trail
 
10 AM

Running (Trail) 1:55:00 [2] 17.0 km (6:46 / km)
shoes: Salomon Sense SG6

4 PM

Other (Kickbike) 16:53 intensity: (2:36 @0) + (8:05 @1) + (5:52 @2) + (20 @3) 5.44 km (3:06 / km) +41m 2:59 / km
ahr:139 max:169

5 PM

Other (Kickbike) 1:04:14 intensity: (19:34 @0) + (29:21 @1) + (15:19 @2) 14.92 km (4:18 / km) +157m 4:05 / km
ahr:127 max:163

Saturday May 20, 2017 #

1 PM

Cycling 2:05:48 intensity: (1:56:52 @0) + (8:56 @1) 28.4 km (13.5 kph) +267m
ahr:106 max:142 slept:9.0 shoes: Trek SL 9 FS

4 PM

Running (Trail) 1:15:00 [2] 11.0 km (6:49 / km) +300m 6:00 / km
shoes: Salomon Sense SG6

9 PM

Recovery (Foamroll) 30:00 [1]

Friday May 19, 2017 #

5 PM

Running (Trail) 1:25:27 intensity: (38:47 @0) + (45:43 @1) + (57 @2) 8.69 km (9:50 / km) +235m 8:40 / km
ahr:122 max:146 shoes: Salomon Sense SG6

HTRC community run.
10 PM

Recovery (Foamroll) 30:00 [1]

Thursday May 18, 2017 #

8 AM

Cycling 14:52 [1] 5.43 km (21.9 kph) +33m
ahr:123 max:142 slept:6.75 shoes: Trek SL 9 FS

4 PM

Cycling 16:20 [1] 5.42 km (19.9 kph) +67m
ahr:119 shoes: Trek SL 9 FS

Wednesday May 17, 2017 #

Event: Marjaniemen Multisport - Weekly Race V
 
8 AM

Cycling 15:00 [1] 5.44 km (21.8 kph) +33m
shoes: Trek SL 9 FS

3 PM

Cycling 12:57 intensity: (2:56 @0) + (9:28 @1) + (33 @2) 4.54 km (21.0 kph) +67m
ahr:129 max:156 shoes: Trek SL 9 FS

5 PM

Cycling 15:16 intensity: (21 @0) + (4:46 @1) + (9:01 @2) + (52 @3) + (16 @4) 6.86 km (27.0 kph) +20m
ahr:152 max:180 shoes: Trek SL 9 FS

Cycling 1:12:32 [4] *** 24.62 km (20.4 kph) +341m
ahr:163 max:188 spiked:19/19c shoes: Trek SL 9 FS

First section, bike.
7 PM

Running (Quest) 12:52 [3] 1.23 km (10:28 / km) +33m 9:13 / km
ahr:144 max:174 shoes: Salomon Sense 5

Quest + Run, incl. transitions.

Other (Skate) 25:08 [4] 7.89 km (3:11 / km) +33m 3:07 / km
ahr:163 max:178 spiked:8/8c shoes: K2 100 Mach

Inline skating.
8 PM

Running (Orienteering) 32:40 [4] *** 5.98 km (5:28 / km) +122m 4:57 / km
ahr:170 max:187 spiked:11/11c shoes: Salomon Sense 5

Last section,

And full course gps track.

http://www.movescount.com/moves/move156903858
9 PM

Cycling 19:54 intensity: (4:23 @0) + (12:16 @1) + (3:15 @2) 6.8 km (20.5 kph) +61m
ahr:133 max:154 shoes: Trek SL 9 FS


Full Course + Bonus CP - Splits

Tuesday May 16, 2017 #

8 AM

Running 27:00 [2] 5.4 km (5:00 / km) +71m 4:42 / km
slept:7.75 weight:76.9kg shoes: Salomon Sonic Pro 2

Jogging to work with pack.
Left HR belt accidentally to work.
4 PM

Cycling 33:32 intensity: (18:51 @0) + (14:03 @1) + (38 @2) 12.71 km (22.7 kph) +108m
ahr:123 max:153 shoes: Trek SL 9 FS

8 PM

Strength (Calisthenics ) 25:00 [3]

Rings & jumps.
10 PM

Recovery (Foamroll) 30:00 [1]

Monday May 15, 2017 #

8 AM

Cycling 14:10 intensity: (11:40 @0) + (2:30 @1) 5.43 km (23.0 kph) +38m
ahr:115 max:137 slept:7.75 weight:77.1kg shoes: Trek SL 9 FS

7 PM

Running warm up/down 15:00 [2] 2.75 km (5:27 / km)
shoes: Salomon Sonic Pro 2

Testing, adjusting and teaching Rio before faster pace.

Running intervals 3:42 [4] 1.05 km (3:31 / km) +2m 3:29 / km
shoes: Salomon Sonic Pro 2

1st interval.

Running intervals 9:41 [4] 2.2 km (4:24 / km) +45m 4:00 / km
shoes: Salomon Sonic Pro 2

Jogging 4:20-4:40 pace first, then stop due another dog, continued jogging to curve and the hit hard to uphill. Waited Heidi and Rio in the top, then continued hard until WD.
8 PM

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Salomon Sonic Pro 2

9 PM

Strength (Calisthenics) 20:00 [3]

10 PM

Recovery (Foamroll) 30:00 [1]

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