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Training Log Archive: Useless Fool

In the 7 days ending Jan 3, 2021:

activity # timemileskm+m
  Running8 6:53:45 36.43(11:22) 58.62(7:03) 1023
  Cycling2 2:10:18 34.88(16.1/h) 56.14(25.8/h) 1567
  Strength2 50:00
  Total12 9:54:03 71.31 114.76 2590
  [1-5]12 9:50:18
averages - sleep:7.8 rhr:53

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MoTuWeThFrSaSu

Sunday Jan 3, 2021 #

9 AM

Running 1:42:07 intensity: (25 @0) + (39:58 @1) + (1:00:19 @2) + (59 @3) + (26 @4) 11.9 km (8:35 / km) +346m 7:30 / km
ahr:126 max:166 slept:8.0 shoes: Salomon SpeedSpike

Small trails at Hallainvuori and Herttoniemi, most of the trails still without tracks of others after fresh snow. With Rio.

HR dropping oddly low as it was not insignificant effort. Weird.

Saturday Jan 2, 2021 #

9 AM

Cycling 1:23:23 intensity: (1:29 @0) + (7:46 @1) + (14:37 @2) + (56:36 @3) + (2:55 @4) 31.59 km (22.7 kph) +1071m
ahr:146 max:171 slept:8.0 shoes: Bianchi Aria

Playing it shy and apologizing the existence while exploring the biggest ascent of Watopia, and managed to keep HR somewhat reasonable.

Alpe Du Zwift, 12,22km, +1036m, (8,5%), 58:47, VAM 1057, ahr. 155.

Long, long way to go.
1 PM

Running 1:25:10 intensity: (34 @0) + (1:06:46 @1) + (17:42 @2) + (8 @3) 8.7 km (9:47 / km) +182m 8:51 / km
ahr:119 max:147 shoes: Salomon Sense Escape

With 8,1kg pack, poles and dog. Trails etc.

Friday Jan 1, 2021 #

10 AM

Note
slept:9.0

Long sleep.

Set the targets of the year 2021 when woke up.

It is always a challenge to set the bar high, and I actually cannot set it any higher than I did.

So the path is now set and is has no room for slacking, errors or failures.

Most important basis for everything is the sufficient sleep in order to maintain the stability of the training rhythm / rotation.

Would be rather interesting to actually have a year, without injury or being sick and avoid drifting towards things that have negative impact towards these goals.

All seems so simple now, when giving up more and more on other matters. Simplicity is the key to avoid any kind of impulses that lead to derailed training composition.

Hard part is to give up nearly completely the social part of the training with groups, even with the trips related to racing / training "camps". But schedules perspective, there is not much what I can do to change it and I will not combine my training anymore with folks that are significantly below my level - no matter how it aches.

I do not believe that I have many years left in Skyrunning World Series that I can consider as "active years", so better to pull these years through without 2nd thoughts about too many compromises.

Basically the lead thought is that if it doesn't improve my capabilities racing in the mountains, it is not my cup of tea.

Suck it up princess, and pay the price.
4 PM

Running 50:20 intensity: (3 @0) + (1:16 @1) + (48:08 @2) + (39 @3) + (14 @4) 9.85 km (5:07 / km) +91m 4:53 / km
ahr:135 max:181

5 PM

Strength 25:00 [2]

Felt already bored before started to play with rings. No real idea what I was doing, better to actually start finding some more systematic program to these home sessions.

Thursday Dec 31, 2020 #

7 AM

Note
slept:6.5

This is how the champions are made, with too short sleep.

Walked to work with backpack.

Wednesday Dec 30, 2020 #

7 AM

Note
rhr:53 slept:7.0

Bit of an restless sleep, woke up twice. Not very optimal.
8 AM

Running 27:11 intensity: (2 @0) + (1:25 @1) + (25:44 @2) 4.78 km (5:41 / km) +24m 5:33 / km
ahr:131 max:142 shoes: Salomon SpeedSpike

Plough through the sleet - will be interesting once this will freeze... carpet of ice, everywhere. Yummy.
8 PM

Strength 25:00 [2]

Plan was to run to home, and then short stop at grocery store - and to pain cave & saddle.

Day exceeded at work, directly to Easton and Prisma, 3 hours later at home.

Shit show...

Tuesday Dec 29, 2020 #

6 AM

Note
rhr:52 slept:7.0

8 AM

Running 35:13 intensity: (24 @0) + (2:08 @1) + (28:39 @2) + (3:09 @3) + (53 @4) 6.0 km (5:52 / km) +78m 5:31 / km
ahr:137 max:184 shoes: Salomon SpeedSpike

First run with spikes for this "winter".
4 PM

Running 27:03 intensity: (6 @0) + (1:03 @1) + (25:36 @2) + (18 @3) 4.81 km (5:38 / km) +50m 5:21 / km
ahr:135 max:145 shoes: Salomon SpeedSpike

6 PM

Note
slept:1.0

Nap.
8 PM

Cycling 46:55 intensity: (14 @0) + (39 @1) + (3:52 @2) + (4:21 @3) + (37:41 @4) + (8 @5) 24.54 km (31.4 kph) +496m
ahr:170 max:186 shoes: Bianchi Aria

That, my non-existing followers, is a training session.

Would be rather difficult to have steady high intensity training outdoors when it is slippery, wet and dark at Helsinki, push it for 45 minutes and gain approx. 500m of ascent.

Put some effort now at Innsbruck World Championship ascent, steady +1000k VAM, comparing to older data it was about 97-98% as an effort but surely have quite more still on the reserve. Now the route has been probed, so most likely another go when having a proper slot available.

No visibility issue or anything similar during the session, same as ahr indicates.

Training load kept decent, 82 and whole day 9+6+82 = 95.
Week at 114 now.

Monday Dec 28, 2020 #

7 AM

Running 44:12 intensity: (3 @0) + (7:18 @1) + (36:51 @2) 6.49 km (6:49 / km) +138m 6:09 / km
ahr:127 max:138

12 PM

Note

Racing season and calendar updated,

16.05. Matheysins, 25km / +2000m, France.
19.06. Livigno, 33km / +2700m, Italy.
25.07. Comapedrosa, 21km / +2300m, Andorra.
19.09. Grigne, 42km / +5000m, Italy.
16.10. Limone, 27km / +2600m, Italy.

https://attackpoint.org/log.jsp/user_7340#upcoming...

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5 PM

Running 42:29 intensity: (25 @0) + (8:59 @1) + (33:05 @2) 6.1 km (6:58 / km) +114m 6:22 / km
ahr:127 max:140

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