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Training Log Archive: PJDabird

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Cycling4 2:09:16 26.03(4:58) 41.89(3:05) 567
  Running2 1:44:22 11.18(9:20) 17.99(5:48) 181
  Weight Training2 1:40:18
  Indoor Cycling2 1:10:17
  Recovery Practices / Stretching1 53:31
  Total10 7:37:44 37.21 59.88 748
  [1-5]10 7:36:50
averages - weight:83.7kg

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

3 PM

Indoor Cycling warm up/down 30:08 intensity: (2:37 @1) + (24:20 @2) + (3:11 @3)
ahr:127 max:138 weight:82.6kg

Mainly below aer. threshold, but at the end a little bit improved tempo.

Weight Training 55:23 intensity: (31:18 @1) + (9:56 @2) + (9:57 @3) + (4:12 @4)
ahr:123 max:168

Weight training Prog. 1

Squats 3x10 (70kg)
Pull-ups 13 + 8 + 5

Saturday Nov 18, 2017 #

3 PM

Indoor Cycling 40:09 intensity: (3:33 @1) + (27:50 @2) + (5:42 @3) + (3:04 @4)
ahr:130 max:169 weight:84.3kg

Mainly below AT. At the latter part some intervals.

Friday Nov 17, 2017 #

Note

First tougher training week right after Tampere Yö-Rogaining seemed to result in some problems (sick feeling and under-recovery in musculature). Therefore, I had to skip a scheduled weight training + cycling on Friday.

Thursday Nov 16, 2017 #

9 AM

Cycling (Fatbike) 32:02 intensity: (7 @0) + (25:49 @1) + (5:10 @2) + (56 @3) 10.45 km (3:04 / km) +133m 2:53 / km
ahr:110 max:139

Commute. Recovery.
4 PM

Cycling 34:23 intensity: (26:08 @1) + (7:45 @2) + (30 @3) 10.52 km (3:16 / km) +158m 3:02 / km
ahr:114 max:136

Commute. Recovery.

Wednesday Nov 15, 2017 #

9 AM

Weight Training 44:55 intensity: (37:12 @1) + (4:33 @2) + (3:10 @3)
ahr:98 max:144 weight:84kg

Strength (Program 2)

Deadlift: 1x10 (50 kg) + 2x10 (60 kg)
3 PM

Running 1:13:45 intensity: (3:49 @1) + (17:05 @2) + (49:20 @3) + (3:31 @4) 11.8 km (6:15 / km) +143m 5:54 / km
ahr:137 max:170

Run from office to home mainly below aerobic threshold.

However, also 2 x 5 x 10 sec dashes at full speed. 1 min recovery between the dashes, 5 min recovery between the sets.

Tuesday Nov 14, 2017 #

9 AM

Cycling (Fatbike) 30:25 intensity: (7 @0) + (27:31 @1) + (2:26 @2) + (21 @3) 10.46 km (2:54 / km) +127m 2:44 / km
ahr:109 max:138

Commute. Easy on the recovery HR.
4 PM

Cycling (Fatbike) 32:26 intensity: (40 @0) + (31:21 @1) + (25 @2) 10.46 km (3:06 / km) +149m 2:54 / km
ahr:101 max:125

Commute. Easy on the recovery HR.

Monday Nov 13, 2017 #

6 PM

Running 30:37 intensity: (34 @1) + (3:58 @2) + (26:05 @3) 6.19 km (4:57 / km) +38m 4:48 / km
ahr:136 max:148

Running in Ruoholahti & Töölö. Paced, but mainly below AT.
7 PM

Recovery Practices / Stretching 53:31 [1]
ahr:86 max:104 weight:83.8kg

Stretching and recovery exercises.

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