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Training Log Archive: Useless Fool

In the 7 days ending Sep 9, 2018:

activity # timemileskm+m
  Recovery17 10:23:53 26.44 42.55 752
  Running6 4:18:51 24.42(10:36) 39.31(6:35) 827
  Cycling13 3:33:02 46.41(13.1/h) 74.68(21.0/h) 448
  Strength2 2:19:43
  Total33 20:35:29 97.27 156.54 2027
  [1-5]28 18:19:13
averages - sleep:7.4 rhr:55

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MoTuWeThFrSaSu

Sunday Sep 9, 2018 #

7 AM

Note
slept:7.75

Hmm, for some reason no logging during the night. Slept quite well thou.
I am quite sure that I put the logging on but, maybe not...
8 AM

Cycling 32:51 intensity: (8:13 @0) + (22:00 @1) + (2:38 @2) 10.5 km (19.2 kph) +59m
ahr:104 max:136 shoes: Trek SL 9 FS

10 AM

Running (Trail) 1:10:12 intensity: (9 @1) + (4:04 @2) + (36:24 @3) + (29:27 @4) + (8 @5) 11.86 km (5:55 / km) +191m 5:29 / km
ahr:163 max:189 shoes: Salomon Slab Sense Ultra

12 PM

Cycling 30:08 [1] 10.46 km (20.8 kph) +68m
ahr:72 max:105 shoes: Trek SL 9 FS

1 PM

Recovery (Rehab) 15:00 [0]
slept:1.0

Short ankle mobilization after shower. 1 hour nap after the mobilization.
7 PM

Running (Trail) 39:20 intensity: (1:08 @0) + (9:36 @1) + (13:46 @2) + (5:42 @3) + (9:08 @4) 4.59 km (8:35 / km) +178m 7:11 / km
ahr:140 max:185 shoes: Salomon S-lab Speed

20min of nordic walking and 15min hard pace.

Saturday Sep 8, 2018 #

5 AM

Note
rhr:51 slept:7.75

Good, long sleep.
7 AM

Running (Trail) 1:53:50 intensity: (14 @1) + (7:37 @2) + (44:30 @3) + (57:38 @4) + (3:51 @5) 16.86 km (6:45 / km) +418m 6:00 / km
ahr:166 max:194 shoes: Salomon Slab Sense Ultra

HR is a mess - just a wrist HR in use.
11 AM

Recovery 54:27 intensity: (8:36 @0) + (29:53 @1) + (13:20 @2) + (2:17 @3) + (21 @4) 3.03 km (17:58 / km) +84m 15:47 / km
ahr:117 max:169 shoes: Salomon Sonic RA

1 PM

Recovery 39:28 intensity: (4:56 @0) + (23:12 @1) + (7:09 @2) + (3:34 @3) + (37 @4) 2.28 km (17:19 / km) +32m 16:10 / km
ahr:119 max:173 shoes: Salomon Sonic RA

8 PM

Recovery (Rehab) 20:00 [0]

Ankle mobilization.

Friday Sep 7, 2018 #

6 AM

Note
rhr:55 slept:6.0

What an stupid idea to wait H to arrive from Germany, she came home after 2330 and then to sauna. Went to bed around 0100 but clock claims that I have fallen to sleep at 0259 - and woke up 0721...

Hard to believe that... ...anyways, way too short sleep, I'll mark this as 6 hours.

Luckily the planned training week is very easy, but when I am checking the weekend calendar there is no change for long morning sleep.

Tomorrow wake up is 0540 and Sunday at 0730, maybe even earlier if I decide to run to Pirkkola.
8 AM

Recovery 27:06 [1] 2.33 km (11:38 / km) +40m 10:43 / km
shoes: Salomon Sonic RA

With Rio.

Cycling 12:07 [1] 4.6 km (22.8 kph)
ahr:85 max:117 shoes: Trek SL 9 FS

5 PM

Cycling 19:37 [1] 6.69 km (20.5 kph) +47m
ahr:117 shoes: Trek SL 9 FS

6 PM

Strength (HPT) 36:59 [2]
ahr:106 max:147

HPT.

Cycling 6:44 [1] 2.2 km (19.6 kph)
ahr:92 shoes: Trek SL 9 FS

8 PM

Recovery (Rehab) 30:00 [1]

Ankle - fucking ankle. Luckily running tomorrow! :)

Thursday Sep 6, 2018 #

6 AM

Note
rhr:55 slept:7.75

Fell asleep 23:17 - only about 1h50min too late from optimal target of 2130...
...this weeks average is at 7h17min according to tracker.

Need to shape up on this one - otherwise training will suffer too much.
7 AM

Recovery 24:49 [1] 2.21 km (11:14 / km) +30m 10:31 / km
ahr:100 shoes: Salomon Sonic RA

With Rio.
8 AM

Cycling 12:15 [1] 4.6 km (22.5 kph)
ahr:96 shoes: Trek SL 9 FS

5 PM

Cycling 14:07 [1] 4.6 km (19.6 kph) +30m
ahr:93 shoes: Trek SL 9 FS

6 PM

Recovery 1:24:59 [1] 8.4 km (10:07 / km) +96m 9:34 / km
ahr:100 shoes: Salomon Sonic RA

9 PM

Recovery (Rehab) 22:00 [0]

Ankle mobilization.

Wednesday Sep 5, 2018 #

6 AM

Note
rhr:55 slept:6.9

Short sleep, went to bed too late.
7 AM

Recovery 22:30 [1] 1.96 km (11:29 / km)
ahr:100 shoes: Salomon Sonic RA

With Rio, short walk.
8 AM

Cycling 10:29 [1] 4.58 km (26.2 kph)
ahr:98 max:137 shoes: Trek SL 9 FS

5 PM

Cycling 15:46 [1] 5.46 km (20.8 kph) +77m
ahr:113 shoes: Trek SL 9 FS

6 PM

Recovery (Walking) 45:00 [1] 4.5 km (10:00 / km) +50m 9:28 / km
shoes: Salomon Sonic RA

With Rio.
9 PM

Recovery (Rehab) 30:00 [0]

Ankle mobilization.

Tuesday Sep 4, 2018 #

6 AM

Note
rhr:53 slept:7.32

Went to bed too late.

RHR is bit wrong indication as marked is average HR through the whole night.
Now that I am sitting on my desk at work, current HR is 45 even when typing.

12 hour history shows lowest rate 37 but - I do not believe that.
7 AM

Recovery (Walking) 34:16 [1] 2.85 km (12:01 / km) +49m 11:04 / km
ahr:124 shoes: Salomon Sonic RA

With Rio - partly on trails - 1 steep ascent.
8 AM

Cycling 11:48 [1] 4.6 km (23.4 kph)
ahr:97 max:125 shoes: Trek SL 9 FS

To work via shortest route.
4 PM

Cycling 16:37 [1] 5.49 km (19.8 kph) +77m
ahr:105 shoes: Trek SL 9 FS

6 PM

Running warm up/down 3:27 [1] 0.63 km (5:29 / km)
ahr:121 shoes: Salomon Sonic RA Pro

To new Hipko - thought it would be more far away from Kontula swimming hall but it was only 600m... what an run.

Strength 1:42:44 [1]
ahr:91 max:150

Warm up.
Mobilization, core, balance training etc.
7 PM

Running warm up/down 3:30 [1] 0.63 km (5:33 / km)
shoes: Salomon Sonic RA

WD.

Recovery (Walking) 55:00 [1] 5.5 km (10:00 / km) +50m 9:34 / km
ahr:122 shoes: Salomon Sonic RA

With daughter to home and continued with Rio.

Monday Sep 3, 2018 #

6 AM

Note
rhr:58 slept:7.0

Too short sleep.
8 AM

Recovery (Walking) 16:33 intensity: (53 @0) + (1:59 @1) + (6:05 @2) + (4:16 @3) + (2:26 @4) + (54 @5) 1.39 km (11:54 / km) +18m 11:10 / km
ahr:144 max:195 shoes: Salomon Sonic RA

With Rio.

Cycling 14:13 intensity: (2:43 @0) + (6:04 @1) + (5:26 @2) 5.49 km (23.2 kph) +31m
ahr:115 max:140 shoes: Trek SL 9 FS

11 AM

Note

Something fun and stupid to take part,

https://kavelykilometrikisa.hsl.fi/

Created 1 man team with nick "Heikkokuntoinen".

Running, nordic walkig, jogging is allowed.
4 PM

Cycling 16:20 intensity: (4:21 @0) + (11:17 @1) + (42 @2) 5.41 km (19.9 kph) +59m
ahr:107 max:131 shoes: Trek SL 9 FS

5 PM

Recovery 1:27:45 intensity: (3:26 @0) + (43:07 @1) + (36:07 @2) + (5:05 @3) 8.1 km (10:50 / km) +303m 9:08 / km
ahr:124 max:165 shoes: Salomon Slab Sense Ultra

7 PM

Running 28:32 intensity: (2:21 @1) + (10:00 @2) + (13:05 @3) + (3:06 @4) 4.74 km (6:01 / km) +40m 5:46 / km
ahr:148 max:177 shoes: Salomon Slab Sense Ultra

With Rio.
9 PM

Recovery (Rehab) 15:00 [0]

Ankle mobilization.

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