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Training Log Archive: PJDabird

In the 7 days ending Nov 26:

activity # timemileskm+m
  Cycling4 5:33:03 58.41(5:42) 94.0(3:33) 1134
  Running2 3:02:02 15.7(11:35) 25.27(7:12) 305
  Indoor Cycling1 1:05:53
  Core Circuit Training1 46:12
  Total8 10:27:10 74.11 119.27 1439
  [1-5]8 10:26:54
averages - weight:83.2kg

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MoTuWeThFrSaSu

Sunday Nov 26 #

3 PM

Indoor Cycling warm up/down 15:02 intensity: (9 @0) + (3:28 @1) + (8:17 @2) + (3:08 @3)
ahr:126 max:148

Indoor Cycling race (FTP-test) 20:27 intensity: (8 @1) + (16 @2) + (1:06 @3) + (8:55 @4) + (10:02 @5)
ahr:169 max:188 weight:83.4kg

FTP-test (20 mins threshold)

Average 315 W
Maximum 598 W
377 W / kg
VO2 5,1 l / min, 60,6 ml/kg/min

Good improvement to the last result (306 W avg.), but still far away from PB (328 W avg.). W / kg figure lacks behind because of higher weight, but VO2 estimate got a bit closer.

Indoor Cycling warm up/down 30:24 intensity: (39 @1) + (23:44 @2) + (4:31 @3) + (1:30 @4)
ahr:130 max:165

Saturday Nov 25 #

10 AM

Running (Trail) 2:01:07 intensity: (4:29 @1) + (8:44 @2) + (1:17:08 @3) + (30:46 @4) 15.52 km (7:48 / km) +206m 7:19 / km
ahr:147 max:169

Long weekend training - part 1 (Trail Running).

Mainly below AT, but with increasing power.
12 PM

Cycling (Fatbike) 2:52:09 intensity: (59:15 @1) + (1:24:48 @2) + (28:06 @3) 43.97 km (3:55 / km) +598m 3:40 / km
ahr:124 max:153

Long weekend training part 2 (cycling, fatbike). Largely at paved roads, but also with some unpaved forest roads.

Vuosaari - Landbo - Hindsby - Nikinmäki - Kuninkaanmäki - Östersundom - Kantarnäs - Vuosaari

Friday Nov 24 #

11 AM

Cycling (Fatbike) 27:58 intensity: (7 @0) + (7:09 @1) + (14:59 @2) + (5:43 @3) 10.43 km (2:41 / km) +125m 2:32 / km
ahr:125 max:151

Commute to work. Relatively fast riding, but mainly below AT.
6 PM

Cycling (Fatbike) 44:49 intensity: (21:29 @1) + (14:51 @2) + (7:29 @3) + (1:00 @4) 14.3 km (3:08 / km) +154m 2:58 / km
ahr:122 max:164

Commute from work to home via Keilaniemi and Otaniemi. Including 3 x 30 sec dashes (not quite fullspeed).

Thursday Nov 23 #

6 PM

Core Circuit Training 46:12 [1]
weight:83kg

Core training (2x) + 2x10 pull-ups.

Wednesday Nov 22 #

4 PM

Cycling (Fatbike) 1:28:07 intensity: (39:49 @1) + (33:35 @2) + (14:43 @3) 25.3 km (3:29 / km) +257m 3:19 / km
ahr:121 max:150

Evening training with fatbike. Including 3 x 10 min "power" on AT and 5 x 10 sec dashes fullspeed.

Monday Nov 20 #

3 PM

Running 1:00:55 intensity: (1:00 @1) + (10:07 @2) + (43:08 @3) + (3:50 @4) + (2:50 @5) 9.75 km (6:15 / km) +99m 5:57 / km
ahr:144 max:183

Evening run in Stockholm on a business trip. Mainly below AT, but including 3 x 1min maximun dashes.

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