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Training Log: Red Fat Elf

In the last 7 days:

activity # timemileskm+m
  Nordic Walking / Walking7 4:53:41 15.47(18:59) 24.9(11:48) 193
  Bike9 4:44:12 58.89(12.4/h) 94.78(20.0/h) 728
  AR/Multisport/Combi1 4:19:08 23.39(11:05) 37.64(6:53) 388
  Paddle2 2:50:31 9.16(3.2/h) 14.74(5.2/h) 175
  Run2 2:02:14 14.23(8:35) 22.9(5:20) 219
  Recovery Practices1 15:00
  Total16 19:04:46 121.14 194.96 1702
  [1-5]14 8:48:50
averages - sleep:8.8 rhr:57 weight:77.8kg
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5:24
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FrSaSuMoTuWeTh

Thursday Sep 24 #

6 AM

Note
rhr:60 slept:7.0

Poor sleep - again. 60%, HR elevated.

--

Been listening Insomnium quite a lot lately.

Mute is my sorrow by Insomnium.




"Dark is the path in the end".


7 AM

Nordic Walking / Walking 22:56 intensity: (17:56 @0) + (4:15 @1) + (45 @2) 1.94 km (11:51 / km) +13m 11:28 / km
ahr:96 max:132

Bike 24:59 intensity: (6:46 @0) + (15:38 @1) + (2:35 @2) 8.27 km (19.9 kph) +45m
ahr:109 max:134

Wednesday Sep 23 #

6 AM

Note
rhr:56 slept:7.75

Hmm - not so great sleep quality - felt tired in the morning.

74%, said the watch.
7 AM

Nordic Walking / Walking 14:45 intensity: (13:04 @0) + (1:41 @1) 1.21 km (12:10 / km) +13m 11:32 / km
ahr:94 max:123

Bike 15:34 intensity: (2:51 @0) + (10:48 @1) + (1:55 @2) 5.46 km (21.0 kph) +30m
ahr:112 max:141

4 PM

Bike 12:33 intensity: (2:57 @0) + (8:53 @1) + (43 @2) 4.42 km (21.1 kph) +16m
ahr:108 max:133

AR/Multisport/Combi 4:19:08 intensity: (2:56:43 @0) + (1:04:31 @1) + (15:32 @2) + (2:22 @3) 37.64 km (6:53 / km) +388m 6:33 / km
ahr:93 max:160

10 PM

Bike 22:29 intensity: (5:43 @0) + (11:17 @1) + (5:29 @2) 4.85 km (12.9 kph) +49m
ahr:112 max:137

Tuesday Sep 22 #

6 AM

Note
rhr:54 slept:8.5 weight:77.8kg

100% - and it felt like that.
7 AM

Run 52:51 intensity: (1:10 @0) + (1:42 @1) + (34:03 @2) + (15:56 @3) 9.51 km (5:33 / km) +82m 5:20 / km
ahr:140 max:162 shoes: Salomon Sonic Accelerate

9 AM

Note

Dropped weight from 82,5 to 77,8 without much of an effort.
That is 4,7 kilos by now - 2,8 kilos to first target, and aim were by xmas.

And now when it is time to start for proper running again, should not be a much of an issue.
5 PM

Bike 15:30 intensity: (2:02 @1) + (10:56 @2) + (2:32 @3) 5.45 km (21.1 kph) +45m
ahr:134 max:159

8 PM

Nordic Walking / Walking 1:05:56 intensity: (48:16 @0) + (17:40 @1) 6.08 km (10:50 / km) +52m 10:24 / km
ahr:88 max:121

Monday Sep 21 #

5 AM

Nordic Walking / Walking 15:50 intensity: (14:11 @0) + (1:24 @1) + (15 @2) 1.29 km (12:18 / km) +13m 11:42 / km
ahr:86 max:143

Bike 12:49 intensity: (50 @0) + (8:55 @1) + (2:50 @2) + (14 @3) 4.78 km (22.4 kph) +25m
ahr:117 max:147

6 AM

Paddle 1:39:28 intensity: (35:18 @0) + (1:01:50 @1) + (2:20 @2) 12.47 km (7.5 kph) +146m
ahr:105 max:134 shoes: Rebel Husky

8 AM

Bike 12:02 intensity: (23 @0) + (1:45 @1) + (9:06 @2) + (48 @3) 4.31 km (21.5 kph) +16m
ahr:130 max:150 shoes: Trek SL 9 FS

4 PM

Run 1:09:23 intensity: (26:36 @0) + (23:28 @1) + (10:22 @2) + (6:52 @3) + (2:05 @4) 13.38 km (5:11 / km) +137m 4:56 / km
ahr:111 max:178 shoes: Salomon Sonic Accelerate

HR is a mess. Again.
Elevation were a mess. Again.
8 PM

Recovery Practices (Mobilization) 15:00 [0]

Sunday Sep 20 #

Note
(rest day)

10 AM

Note
slept:11.0

Slept 11 hours - and woke up to alarm clock. Bit tired maybe..?

Were a good choice to skip Aulanko as I do not feel flu-ish anymore and managed to focus on resting enough.
12 PM

Nordic Walking / Walking 1:36:04 intensity: (1:28:09 @0) + (7:02 @1) + (22 @2) + (31 @3) 8.11 km (11:51 / km) +62m 11:25 / km
ahr:84 max:150

Saturday Sep 19 #

8 AM

Note
slept:9.5

Decided not to go to Aulanko as I felt tired and semi-flu-ish when I woke up.
Muscles feels tired and there is true fatigue after longer, intense period.

https://ar.attackpoint.org/viewlog.jsp/user_7340/p...

133 hours in 35 days, close to 1000km and +15k vertical.

Most likely Z4 training / racing would push me over the board now and sick so it is better to give it a rest instead of hard training.
9 AM

Note

Well then...

11 AM

Nordic Walking / Walking 38:10 intensity: (32:40 @0) + (5:29 @1) + (1 @3) 3.27 km (11:40 / km) +40m 10:59 / km
ahr:96 max:122

Bike 2:19:17 intensity: (30:43 @0) + (1:24:43 @1) + (23:51 @2) 47.83 km (20.6 kph) +444m
ahr:112 max:143

Friday Sep 18 #

11 AM

Nordic Walking / Walking 40:00 [0] 3.0 km (13:20 / km)
shoes: Salomon Sense Escape

1 PM

Bike 14:16 intensity: (1:31 @0) + (12:07 @1) + (38 @2) 4.91 km (20.6 kph) +25m
ahr:113 max:126

Paddle 1:11:03 intensity: (50:27 @0) + (20:36 @1) 2.27 km (1.9 kph) +29m
ahr:94 max:123

Bike 14:43 intensity: (4:42 @0) + (9:34 @1) + (27 @2) 4.51 km (18.4 kph) +35m
ahr:107 max:126

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Training Targets

Sep 1–30 (30d)
September.
Run 35:00:00350km5250m↑
actual:17:27:2749%151.1km43%2774m↑52%
projected:21:49:1962%188.9km53%3468m↑66%
Bike 25:00:00500km3750m↑
actual:21:07:3084%328.2km65%2933m↑78%
projected:26:24:23105%410.2km82%3666m↑97%
Paddle 16:00:00120km
actual:28:31:12178%189.7km158%
projected:35:39:00222%237.1km197%
Nordic Walking / Walking 10:00:0040km400m↑
actual:23:54:21239%110.7km276%1313m↑328%
projected:29:52:56298%138.4km345%1641m↑410%
Strength 8:00:00
Recovery Practices 6:00:00
actual:30:008%
projected:37:3010%
Total 100:00:001010km9400m↑
actual:95:49:3895%817.2km80%8235m↑87%
projected:119:47:03119%1021.6km101%10294m↑109%

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