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Training Log Archive: Useless Fool

In the 7 days ending Nov 27, 2022:

activity # timemileskm+m
  Running8 8:28:55 38.81(13:07) 62.45(8:09) 887
  Strength1 1:31:15
  Recovery2 56:36 3.23(17:30) 5.2(10:53) 53
  Total11 10:56:46 42.04 67.66 940
  [1-5]9 8:56:17

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MoTuWeThFrSaSu

Sunday Nov 27, 2022 #

8 AM

Running (Trail) 3:15:01 intensity: (32 @0) + (14:43 @1) + (1:45:07 @2) + (1:11:59 @3) + (2:40 @4) 19.96 km (9:46 / km) +436m 8:48 / km
ahr:141 max:174 shoes: Salomon SnowCross II

Hidasvauhtinen torsolenkki Nuuksiossa.



Hiphei, paskan treeniviikon paska lopetus.

Saturday Nov 26, 2022 #

10 AM

Running (Nordic Walking) 1:23:14 intensity: (2:55 @0) + (1:10:34 @1) + (9:44 @2) + (1 @3) 9.55 km (8:43 / km) +120m 8:12 / km
ahr:114 max:136 shoes: Salomon SnowCross II

Friday Nov 25, 2022 #

7 AM

Recovery 29:51 [0] 2.71 km (11:01 / km) +29m 10:28 / km

Thursday Nov 24, 2022 #

8 AM

Recovery 26:45 [0] 2.49 km (10:44 / km) +25m 10:13 / km

Wednesday Nov 23, 2022 #

7 AM

Running 41:30 intensity: (1:58 @0) + (49 @1) + (25:33 @2) + (7:27 @3) + (5:43 @4) 7.04 km (5:54 / km) +43m 5:43 / km
ahr:130 max:181 shoes: Salomon SpeedSpike

Sykemittari sekoili.

Tuesday Nov 22, 2022 #

7 AM

Running (Trail) 51:02 intensity: (20 @0) + (4:05 @1) + (45:06 @2) + (1:31 @3) 7.02 km (7:16 / km) +121m 6:41 / km
ahr:131 max:151 shoes: Salomon SnowCross II

5kg reppu + sauvat.
5 PM

Running 43:47 intensity: (35 @0) + (55 @1) + (42:10 @2) + (7 @3) 7.01 km (6:14 / km) +62m 5:59 / km
ahr:134 max:146 shoes: Salomon SnowCross II

5kg reppu + sauvat.
6 PM

Strength (Hipko Performance) 1:31:15 intensity: (56:43 @0) + (24:48 @1) + (9:25 @2) + (19 @3)
ahr:103 max:151

Day 4. / 36.

Knee dominant, A1 - 1-jalan kyykky kahvakuulalla.
Hip dominant, A2 - SMJV kahvakuulalla.

A1 - 4x15 per jalka - 2x 6kg, 6kg, 6kg, 6kg.
A2 - 4x15 - 12kg, 16kg, 20kg, 24kg.

Horizontal push, B1 - 1-käden penkkipunnerrus kahvakuulalla.
Horizontal pull, B2 - Facepull palloffilla.

B1 - 4x15 - 6kg, 8kg, 10kg, 10kg.
B2 - 4x15 - K, K, K, K.

Vertical push, C1 - Landmine press.
Vertical pull, C2 - Alasvedot leuanvetotangolla, kuminauhoilla vuorotahtiin.

C1 - 4x15 per käsi, 20kg, 22,5kg, 22,5kg, 22,5kg,
C2 - 4x15 - Leuanveto rystyset kasvoja kohden, leveällä otteella.

Rotational, D1 - Jalkojen kierrot selällään.
Bridging, D2 - Lankkupito jalkojen nostoilla.

D1 - 4x15.
D2 - 1min, 1min, 1min, 1min.
8 PM

Running 13:10 intensity: (11:16 @2) + (1:34 @3) + (5 @4) + (15 @5) 2.17 km (6:04 / km) +10m 5:55 / km
ahr:140 max:188 shoes: Salomon SnowCross II

5kg reppu + sauvat.

Monday Nov 21, 2022 #

8 AM

Running (Nordic Walking) 40:29 intensity: (5 @0) + (23:39 @1) + (16:44 @2) + (1 @3) 4.85 km (8:21 / km) +42m 8:00 / km
ahr:122 max:136 shoes: Salomon SnowCross II

5 kilon reppu + sauvat.
6 PM

Running 40:42 intensity: (45 @0) + (30:03 @1) + (9:53 @2) + (1 @3) 4.84 km (8:25 / km) +53m 7:59 / km
ahr:120 max:139 shoes: Salomon SnowCross II

5kg reppu + sauvat.

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