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Training Log Archive: PJDabird

In the 7 days ending Nov 12:

activity # timemileskm+m
  Rogaining1 7:56:32 54.73(8:42) 88.07(5:25) 750
  Cycling4 3:41:40 40.71(5:27) 65.52(3:23) 694
  Weight Training2 2:02:34
  Running2 1:57:55 13.67(8:38) 22.0(5:22) 282
  Indoor Cycling2 30:08
  Total11 16:08:49 109.1 175.59 1726
  [1-5]11 16:07:23
averages - weight:83.8kg

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MoTuWeThFrSaSu

Friday Nov 10 #

10 PM

Rogaining race (MTB) 7:56:32 intensity: (2:50:28 @1) + (2:29:36 @2) + (2:18:54 @3) + (17:11 @4) + (23 @5) 88.07 km (5:25 / km) +750m 5:11 / km
ahr:126 max:173

Tampere Yö-Rogaining 2017

Traditional off-season rogaining in Tampere. We started in MTB group with the team Mikko Bergqvist, J-P Laine, Matti Falck, Petri Lintumäki.

Kept training intensity on purpose, which left speed reserve. We also had some mechanical problems (broken chain) and a 15-20 minutes break. Quite ok rank anyway 36 / 140.

A very good training race. Thumbs up.

Thursday Nov 9 #

6 PM

Indoor Cycling warm up/down 15:06 intensity: (52 @1) + (14:14 @2)
ahr:125 max:131

7 PM

Weight Training 50:01 intensity: (27:50 @1) + (9:31 @2) + (9:02 @3) + (3:38 @4)
ahr:123 max:166 weight:83.6kg

Weight training (P1)

Squats: 3x10 (70 kg)
Pull-ups: 1x12 + 1x9 + 1x4 (wide grip)
8 PM

Indoor Cycling warm up/down 15:02 [1]
ahr:114 max:119

Cool down in recovery zone.

Wednesday Nov 8 #

9 AM

Running 55:55 intensity: (30 @1) + (4:33 @2) + (47:11 @3) + (3:41 @4) 10.36 km (5:24 / km) +135m 5:04 / km
ahr:143 max:163

Run to the office. Relatively low intensity, below AT.
6 PM

Running 1:02:00 intensity: (26 @1) + (8:28 @2) + (34:54 @3) + (18:09 @4) + (3 @5) 11.63 km (5:20 / km) +147m 5:01 / km
ahr:146 max:171

Run from office to home.

First 45 minutes with increasing pace and output:
0:45:07; 9,08 km; avg. 150 bpm;

Last 17 minutes on recovery pace:
0:17:02; 2,59 km; avg. 133 bpm

Tuesday Nov 7 #

9 AM

Cycling (Fatbike) 29:51 intensity: (1 @0) + (15:33 @1) + (12:34 @2) + (1:43 @3) 10.44 km (2:51 / km) +126m 2:42 / km
ahr:120 max:147

Commute to work with Fatbike. Speedy, but still keeping mainly below aerobic threshold.
7 PM

Cycling (Fatbike) 2:00:46 intensity: (12 @0) + (1:01:26 @1) + (31:20 @2) + (27:48 @3) 34.09 km (3:33 / km) +333m 3:23 / km
ahr:120 max:155

From work via Keskuspuisto (Laakso - PIrkkola - Paloheinä - Pirttikoski), Pakkala, Ylästö and Malminkartano.

Easy driving below aerobic threshold, but including also a 30 minutes faster stint in Keskuspuisto:

0:30:24; 15,98 km; avg speed 22,4 km/h; avg HR 137.

Monday Nov 6 #

9 AM

Cycling (Fatbike) 34:21 intensity: (9 @0) + (31:46 @1) + (2:26 @2) 10.46 km (3:17 / km) +125m 3:06 / km
ahr:108 max:131

Easy ride to the office.
5 PM

Weight Training 1:12:33 intensity: (1:00 @0) + (57:25 @1) + (12:09 @2) + (1:59 @3)
ahr:104 max:157 weight:83.9kg

Strength training (Program 2)

Deadlift 1 x 10 (50kg) + 2 x 10 (60kg). Easy - concentrating on clean reps.
Chin-ups 2 x 10 + 1 x 5 (wide grip)
7 PM

Cycling (Fatbike) 36:42 intensity: (4 @0) + (35:55 @1) + (43 @2) 10.52 km (3:29 / km) +110m 3:19 / km
ahr:105 max:129

Commute (office to home). Very easy on recovery HR.

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