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Training Log Archive: johannes roto

In the 7 days ending Dec 15, 2019:

activity # timemileskm+m
  Run7 6:59:45 45.51(9:13) 73.25(5:44) 608
  kuntosali2 1:28:25
  huolto2 44:05
  Total8 9:12:15 45.51 73.25 608
  [1-5]8 8:02:57
averages - sleep:8 rhr:45

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MoTuWeThFrSaSu

Sunday Dec 15, 2019 #

9 AM

Run 1:43:29 intensity: (1:18 @0) + (34:40 @1) + (1:02:36 @2) + (4:55 @3) 12.67 km (8:10 / km) +223m 7:31 / km
ahr:119 max:139 shoes: salomon spikecross

Saturday Dec 14, 2019 #

12 PM

Run 8:46 intensity: (2 @1) + (1:30 @2) + (2:36 @3) + (4:38 @4) 1.55 km (5:39 / km) +1m 5:37 / km
ahr:152 max:172 shoes: adidas boston

Run race 37:00 intensity: (3:34 @3) + (15:57 @4) + (17:29 @5) 10.03 km (3:41 / km) +35m 3:38 / km
ahr:176 max:184 shoes: adidas boston

Dyykkaus kääntöpaikalla 5km kohdalla

Friday Dec 13, 2019 #

Note
rhr:45 slept:8.0

Thursday Dec 12, 2019 #

6 AM

Run 1:17:08 intensity: (3:13 @0) + (58:05 @1) + (11:32 @2) + (4:18 @3) 11.83 km (6:31 / km) +67m 6:20 / km
ahr:111 max:125 shoes: Speedgoat 3

6 PM

huolto 19:06 intensity: (13:17 @0) + (5:08 @1) + (23 @2) + (18 @3)
ahr:86 max:120

kuntosali 1:03:06 intensity: (29:45 @0) + (18:30 @1) + (10:22 @2) + (4:00 @3) + (28 @4) + (1 @5)
ahr:99 max:177

Wednesday Dec 11, 2019 #

5 PM

Run 11:08 intensity: (1:28 @0) + (4:13 @1) + (4:48 @2) + (39 @3) 1.61 km (6:54 / km) +15m 6:36 / km
ahr:112 max:126 shoes: salomon spikecross

6 PM

Run 12:00 intensity: (2:00 @1) + (8:53 @2) + (1:07 @3) 1.68 km (7:09 / km) +17m 6:49 / km
ahr:125 max:139 shoes: salomon spikecross

Run 53:28 intensity: (16:55 @2) + (29:36 @3) + (6:57 @4) 10.01 km (5:20 / km) +193m 4:52 / km
ahr:143 max:169 shoes: salomon spikecross

Tuesday Dec 10, 2019 #

5 PM

Run 57:08 intensity: (54 @0) + (1:49 @1) + (39:43 @2) + (10:03 @3) + (4:39 @4) 10.9 km (5:15 / km)
ahr:134 max:168

Matolla 11-10.5 km/h about 133 sykkeillä
8 x 20 sek vetoja

huolto 24:59 intensity: (9:59 @0) + (11:28 @1) + (2:29 @2) + (1:03 @3)
ahr:100 max:130

kuntosali 25:19 intensity: (9:24 @0) + (8:36 @1) + (5:40 @2) + (1:39 @3)
ahr:105 max:149

Monday Dec 9, 2019 #

6 PM

Run 2:24 intensity: (15 @1) + (2:06 @2) + (3 @3) 0.41 km (5:51 / km)
ahr:123 max:127 shoes: adidas boston

Run 57:14 intensity: (21 @2) + (32:44 @3) + (24:09 @4) 12.56 km (4:33 / km) +58m 4:27 / km
ahr:154 max:169 shoes: adidas boston

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