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Training Log Archive: johannes roto

In the 7 days ending Jan 19, 2020:

activity # timemileskm+m
  Juoksu7 6:10:16 38.28(9:40) 61.61(6:01) 406
  Lihashuolto7 3:48:18
  Lihaskunto1 29:53
  Total13 10:28:27 38.28 61.61 406
  [1-5]13 8:06:58
averages - sleep:7.1 rhr:45

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MoTuWeThFrSaSu

Sunday Jan 19, 2020 #

Lihashuolto 30:00 [3]

Venyttely/rullailu
5 PM

Juoksu 48:15 intensity: (13:51 @1) + (31:48 @2) + (2:36 @3) 7.63 km (6:19 / km) +63m 6:04 / km
ahr:120 max:138 shoes: Hoka speedgoat 3 v2

Saturday Jan 18, 2020 #

Event: Aktia Cup - 3/5
 

Note
rhr:50 slept:5.0

12 PM

Juoksu 21:57 intensity: (27 @0) + (5:11 @1) + (10:01 @2) + (5:31 @3) + (47 @4) 2.54 km (8:39 / km)
ahr:126 max:164 shoes: adidas boston

1 PM

Juoksu race 36:14 intensity: (37 @0) + (43 @1) + (1:05 @2) + (3:00 @3) + (3:12 @4) + (27:37 @5) 10.03 km (3:37 / km) +36m 3:33 / km
ahr:174 max:186 shoes: adidas boston

Friday Jan 17, 2020 #

7 PM

Juoksu 35:19 intensity: (26 @0) + (9:00 @1) + (20:28 @2) + (4:04 @3) + (1:21 @4) 5.17 km (6:50 / km) +38m 6:36 / km
ahr:124 max:173 shoes: Hoka speedgoat 3 v2

Thursday Jan 16, 2020 #

Note
rhr:40 slept:8.0

C • Oikea takareisi/polvi 1
5 PM

Lihashuolto 32:05 intensity: (26:38 @0) + (3:43 @1) + (1:18 @2) + (26 @3)
ahr:79 max:137

Lihaskunto 29:53 intensity: (17:32 @0) + (7:28 @1) + (3:49 @2) + (1:04 @3)
ahr:93 max:139

Wednesday Jan 15, 2020 #

Note
rhr:46 slept:7.7

Lihashuolto 45:00 [3]

Jalkojen venyttely + rullailu
Lonkankoukistajat
5 PM

Juoksu 1:42:28 intensity: (10:54 @0) + (19:30 @1) + (1:00:55 @2) + (10:21 @3) + (48 @4) 15.42 km (6:39 / km) +160m 6:19 / km
ahr:120 max:169

Tuesday Jan 14, 2020 #

Note
rhr:46 slept:7.2

6 AM

Juoksu 33:14 intensity: (5:51 @0) + (14:25 @1) + (10:41 @2) + (1:58 @3) + (19 @4) 5.05 km (6:35 / km) +31m 6:23 / km
ahr:111 max:172 shoes: Hoka speedgoat 3 v2

Vasenta pohjetta+sivureittä+pohjetta pakotti, tuntuu että vasem jalka laahaisinperässä ja askellus kärsii
C • Lonkankoukistaja? 1

Juoksu 21:40 intensity: (4:50 @0) + (9:26 @1) + (5:17 @2) + (1:12 @3) + (50 @4) + (5 @5) 3.03 km (7:09 / km) +31m 6:49 / km
ahr:110 max:182 shoes: Hoka speedgoat 3 v2

5 PM

Lihashuolto 32:36 intensity: (24:00 @0) + (3:21 @1) + (2:05 @2) + (2:03 @3) + (1:07 @4)
ahr:90 max:165

6 PM

Lihashuolto 49:49 intensity: (21:35 @0) + (17:44 @1) + (5:33 @2) + (4:50 @3) + (7 @4)
ahr:101 max:158

Monday Jan 13, 2020 #

Note
rhr:45 slept:7.5

Lihashuolto 10:00 [3]

Rullailu
6 PM

Juoksu 1:11:09 intensity: (39 @1) + (1:05:26 @2) + (5:04 @3) 12.75 km (5:35 / km) +48m 5:29 / km
ahr:131 max:146 shoes: hoka mach

Lihashuolto 28:48 intensity: (28:39 @0) + (4 @1) + (5 @3)
ahr:75 max:98

Venyttely

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