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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Useless Fool

In the 7 days ending Oct 28, 2018:

activity # timemileskm+m
  Running11 10:14:48 50.13(12:16) 80.67(7:37) 1610
  Recovery17 8:33:08 28.55 45.95 665
  Strength2 2:41:25
  Total29 21:29:21 78.67 126.61 2275
  [1-5]27 16:06:32
averages - sleep:8.5 rhr:45 weight:79.9kg

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MoTuWeThFrSaSu

Sunday Oct 28, 2018 #

6 AM

Running (Trail) 3:19:44 intensity: (2:09 @0) + (50:14 @1) + (2:17:24 @2) + (9:57 @3) 23.05 km (8:40 / km) +481m 7:51 / km
ahr:129 max:161 slept:7.5 shoes: Salomon S-lab Speed

With Erkki.
11 AM

Recovery (Trail) 52:22 intensity: (32:16 @0) + (19:16 @1) + (50 @2) 2.99 km (17:32 / km) +52m 16:07 / km
ahr:102 max:139 shoes: Salomon Sense Escape

With Rio & Heidi.
9 PM

Recovery (Foamroll) 15:00 [0]

Saturday Oct 27, 2018 #

9 AM

Note
slept:10.5

10 AM

Recovery 36:21 intensity: (28:18 @0) + (8:03 @1) 3.4 km (10:41 / km) +64m 9:46 / km
ahr:96 max:121 shoes: Salomon Sense Escape

With Rio
11 AM

Note

4½ hours of working in the yard as a communal work.
6 PM

Recovery 25:00 [1]

Ankle + foamroll.
8 PM

Recovery 35:00 [1] 3.5 km (10:00 / km) +70m 9:05 / km
shoes: Salomon Sense Escape

With Rio.

Friday Oct 26, 2018 #

6 AM

Note
rhr:46 slept:8.5

Good, long sleep. Should have gone to bed earlier for earlier start for run but dear wife told at the dinner table that she is going to work at 7am so I need to take care of dog and prep kids to school - well, she didn't and took care of the kids. Fun to plan together...
7 AM

Recovery 35:00 [1] 3.0 km (11:40 / km) +70m 10:27 / km
shoes: Salomon Sense Escape

Around Hallainvuori with Rio. What an shit weather, raining a bit and +2C.
8 AM

Running 27:24 intensity: (4 @0) + (2:59 @1) + (15:15 @2) + (9:06 @3) 5.41 km (5:04 / km) +52m 4:50 / km
ahr:140 max:152 shoes: Salomon Sonic RA Pro

Bit of a pace increase as intention were to check where pace with zone 2 high end is on flat - (145bpm) - 04:53-04:57 this morning.
5 PM

Running 11:47 intensity: (12 @1) + (9:01 @2) + (2:34 @3) 2.12 km (5:33 / km) +2m 5:31 / km
ahr:141 max:149 shoes: Salomon Sonic RA Pro

6 PM

Strength (HPT) 1:07:59 intensity: (36:02 @0) + (28:34 @1) + (3:23 @2)
ahr:102 max:135

7 PM

Running 11:30 intensity: (5:23 @2) + (6:07 @3) 2.12 km (5:26 / km)
ahr:145 max:157 shoes: Salomon Sonic RA Pro

Thursday Oct 25, 2018 #

7 AM

Note
rhr:45 slept:8.2 weight:79.7kg

Recovery 32:00 [1] 3.0 km (10:40 / km) +70m 9:33 / km
shoes: Salomon Sense Escape

With Rio.
8 AM

Recovery (Bike) 13:37 intensity: (5:40 @0) + (7:57 @1) 4.59 km (2:58 / km) +2m 2:58 / km
ahr:103 max:116 shoes: Trek SL 9 FS

5 PM

Running 29:53 intensity: (55 @1) + (28:58 @2) 5.47 km (5:28 / km) +75m 5:07 / km
ahr:135 max:144 shoes: Salomon Sonic RA

7 PM

Recovery 1:05:00 [1] 6.0 km (10:50 / km) +150m 9:38 / km
shoes: Salomon Sense Escape

With Rio.
8 PM

Recovery 20:00 [0]

Foamroll + ankle.

Wednesday Oct 24, 2018 #

5 AM

Note
rhr:44 slept:7.5 weight:80kg

Good sleep. Bit short but woke up with ease on 0545.
Raining like hell, +5C. Curd, coffee and out for a run.
6 AM

Running 24:21 intensity: (19 @0) + (6:25 @1) + (17:37 @2) 4.55 km (5:21 / km) +2m 5:20 / km
ahr:130 max:145 shoes: Salomon Sonic RA

3 PM

Recovery (Bike) 15:04 intensity: (47 @0) + (8:20 @1) + (5:57 @2) 4.57 km (3:18 / km) +30m 3:12 / km
ahr:121 max:142 shoes: Trek SL 9 FS

5 PM

Running (Trail) 3:04:26 intensity: (27:12 @0) + (1:35:21 @1) + (56:31 @2) + (5:22 @3) 15.29 km (12:04 / km) +751m 9:41 / km
ahr:118 max:155 shoes: Salomon S-lab Speed

Hill training with pack.
Weight was 9,4kg + poles.
With Kari & Rio.

edit: changed from walking to running overalls.
C • On kyllä eroja nousumetreissä 2

Tuesday Oct 23, 2018 #

6 AM

Note
rhr:46 slept:8.5 weight:80.1kg

Not great sleep.

Recovery 23:54 intensity: (18:40 @0) + (5:14 @1) 1.77 km (13:28 / km) +55m 11:40 / km
ahr:98 max:119 shoes: Salomon Sense Escape

7 AM

Running 30:18 intensity: (2:54 @1) + (23:15 @2) + (4:09 @3) 5.41 km (5:36 / km) +59m 5:19 / km
ahr:137 max:151 shoes: Trek SL 9 FS

4 PM

Running 29:30 intensity: (4:27 @1) + (23:30 @2) + (1:33 @3) 5.42 km (5:27 / km) +63m 5:09 / km
ahr:136 max:147 shoes: Salomon Sonic RA

6 PM

Strength (HPT) 1:33:26 intensity: (1:20:53 @0) + (11:57 @1) + (36 @2)
ahr:89 max:130

New program - lots of balance, body control, exploding power etc.
This is probably most difficult program that I have ever had at HPT as it really forces to focus on every movement & overall effect what we are seeking.
8 PM

Running warm up/down 11:38 intensity: (5 @1) + (11:21 @2) + (12 @3) 2.08 km (5:36 / km)
ahr:137 max:145 shoes: Salomon Sonic RA Pro

Recovery 32:50 intensity: (20:41 @0) + (12:09 @1) 3.06 km (10:44 / km) +31m 10:13 / km
ahr:103 max:121 shoes: Salomon Sense Escape

With Rio.

Monday Oct 22, 2018 #

7 AM

Recovery (Trail) 24:27 [1] 1.77 km (13:49 / km) +29m 12:46 / km
ahr:93 max:108 rhr:45 slept:8.66 shoes: Salomon Sense Escape

8 AM

Recovery (Bike) 13:47 [1] 4.61 km (2:59 / km) +6m 2:58 / km
ahr:109 max:123 shoes: Trek SL 9 FS

With big pack and rain gear. Hot.
5 PM

Running 54:17 intensity: (18 @0) + (1:10 @1) + (49:17 @2) + (3:32 @3) 9.74 km (5:34 / km) +125m 5:14 / km
ahr:136 max:156 shoes: Salomon Sonic RA

From work, gravel, easy trails and asphalt.
7 PM

Recovery 53:46 intensity: (34:30 @0) + (18:17 @1) + (59 @2) 3.69 km (14:35 / km) +36m 13:54 / km
ahr:101 max:131 shoes: Salomon Sense Escape

With Rio.
8 PM

Recovery (Rehab) 20:00 [1]

Ankle + ball.

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