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Training Log: Sovijarvi

In the last 7 days:

activity # timemileskm+m
  Other2 5:05:57 1.82 2.93
  Ski Mountaineering1 3:59:34 8.4(28:32) 13.52(17:43) 1076
  Strenght2 3:10:00
  Body Work3 1:50:00
  Bike8 1:47:38 19.83(11.1/h) 31.92(17.8/h) 108
  Run1 1:25:03 7.19(11:49) 11.58(7:21) 150
  Total16 17:18:12 37.25 59.94 1334
  [1-5]15 9:44:54
averages - sleep:7.8
«
4:28
0:00
WeThFrSaSuMoTu

Monday Jan 23 #

6 PM

Strenght (HPT) 1:40:00 [4]

Rautaa taas uusille pb-lukemille voimaosuudella, etukyykkyä.
Pahin pitkien vatsalihasten jumi oli poistunut joten pystyi hankkimaan uutta.
Tämä 2.päivä on salakavala, kun tulee himaan ja syö niin tekee mieli nojata pöytään rintakehällä kun core on "vähän väsynyt" ja kädet on niin loppu että ois kivaa jos joku syöttäisi.

Sunday Jan 22 #

9 AM

Other (Climbing) 3:21:02 intensity: (3:01:02 @0) + (20:00 @1) 2.93 km (1:08:37 / km)
shoes: Kayland M11+

Climbing ice with Mika & Ville.
9 PM

Body Work 30:00 [1]

Saturday Jan 21 #

12 PM

Run (Trail) 1:25:03 intensity: (4:18 @0) + (1:06:30 @1) + (14:12 @2) + (3 @3) 11.58 km (7:21 / km) +150m 6:54 / km
ahr:138 max:167 slept:10.0 shoes: Salomon SnowCross II

With Rio after long sleep.
8 PM

Body Work 40:00 [1]

Syvät vatsalihakset melkoisen karmeassa jumissa, niiden availua ja muuten normaalirutiini.

Friday Jan 20 #

8 AM

Bike 13:39 intensity: (12:45 @0) + (54 @1) 4.61 km (20.3 kph) +3m
ahr:115 max:126 shoes: Trek SL 9 FS

4 PM

Bike 16:06 [0] 4.61 km (17.2 kph) +33m
ahr:87 max:116 shoes: Trek SL 9 FS

5 PM

Bike 8:15 intensity: (8:04 @0) + (11 @1) 1.82 km (13.2 kph) +1m
ahr:109 max:127 shoes: Trek SL 9 FS

Strenght (HPT) 1:30:00 [4]

Hipko,

Lämppä,

Maven työsarjoissa 120kg, ihme menoa kun tuntui että ois voinut nostaa vielä painoja vaikka työviikko painoi kropassa.

Punnerrus-rutiinit.

Keskivartalon treeneissä sen sijaan oli tänään ongelmia kun pystylihakset on edellisistä aika pahassa jumissa, koitin lämmitellä hyvin ja Hipkon Mika koitti avata oikean puolen lihaskalvoakin mutta oli sen verran kivulias lähteä tekemään penkki-bosu-liikesarjaa että päätin jättää tänään sen tekemättä että ei tule mitään vaurioita. Korvasin liikkeen 1-jalan fitball pike liikkeellä.
7 PM

Bike 5:35 [0] 1.21 km (13.0 kph)
ahr:104 max:121 shoes: Trek SL 9 FS

Bike 4:57 intensity: (4:40 @0) + (17 @1) 1.29 km (15.6 kph)
ahr:106 max:128 shoes: Trek SL 9 FS

9 PM

Body Work 40:00 [1]

Thursday Jan 19 #

8 AM

Bike 15:02 intensity: (10:06 @0) + (4:56 @1) 4.61 km (18.4 kph) +3m
ahr:121 max:133 slept:6.5 shoes: Trek SL 9 FS

4 PM

Bike 15:01 intensity: (11:00 @0) + (4:01 @1) 4.59 km (18.3 kph) +33m
ahr:119 max:137 shoes: Trek SL 9 FS

9 PM

Other (Climbing) 1:44:55 intensity: (1:30:00 @0) + (14:55 @1)
shoes: Kayland M11+

Instructing Mika regarding stand, running belay, building stand, rappel with 2x60m rope etc basic stuff.

Wednesday Jan 18 #

8 AM

Bike 14:09 intensity: (10:07 @0) + (4:02 @1) 4.62 km (19.6 kph) +2m
ahr:120 max:141 slept:7.0 shoes: Trek SL 9 FS

3 PM

Bike 14:54 intensity: (8:37 @0) + (5:48 @1) + (29 @2) 4.56 km (18.4 kph) +33m
ahr:120 max:146 shoes: Trek SL 9 FS

6 PM

Ski Mountaineering 3:59:34 intensity: (1:30:58 @0) + (1:13:57 @1) + (1:14:39 @2) 13.52 km (17:43 / km) +1076m 12:41 / km
ahr:130 max:163 shoes: Atomic Backland UL78

Skimo training with all the gear that I am going to carry in Swiss.
Naturally when it is winter, there is a lot of extra gear and we have 3 nights to spent in high altitude.

Pack was 12,8kg and harness with all gear was 2kg.
Ok evening training with extra 15kg.

Well, someone once said that alpine climbing starts after +1000m with 15kg...
...it is usually the approach.

At the end we stopped for a moment to teach / go through the basic glacier stuff. I was in the crevass and Kari was supervising Mika as he was "rescuing" me. I got up. :)

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Training Targets

Jan 23–29 (7d)
Week 4 - Swiss Training Weekend! =D
Ski Mountaineering 24:00:00
Bike 2:00:00
Body Work 1:30:00
Strenght 1:30:00
actual:1:40:00111%
projected:11:40:00777%
Run 1:00:00
Total 30:00:00
actual:1:40:005%
projected:11:40:0038%

Jan 1–31 (31d)
January.
Run 31:00:00
actual:11:10:3836%
projected:15:03:5448%
Ski Mountaineering 25:00:00
actual:9:03:1336%
projected:12:12:1048%
Bike 15:00:00
actual:12:22:4382%
projected:16:41:03111%
Strenght 8:00:00
actual:9:55:00123%
projected:13:21:57167%
Body Work 10:00:00
actual:8:50:0088%
projected:11:54:21119%
Total 89:00:00
actual:56:27:3163%
projected:76:05:4785%

Jan 1 – Dec 31 (365d)
Year 2017
Run 365:00:00
actual:11:10:383%
projected:177:22:4048%
Bike 150:00:00
actual:12:22:438%
projected:196:26:36130%
Ski Mountaineering 100:00:00
actual:9:03:139%
projected:143:40:37143%
Paddle 75:00:00
Strenght 75:00:00
actual:9:55:0013%
projected:157:22:24209%
Other 50:00:00
actual:5:05:5710%
projected:80:55:18161%
Body Work 100:00:00
actual:8:50:008%
projected:140:10:52140%
Total 915:00:00
actual:56:27:316%
projected:895:58:2697%

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