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Training Log Archive: All-in

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  cycling24 26:57:18
  strength and conditioning25 15:02:17
  waterrunning12 11:40:18
  skiing skate6 10:51:48 83.68(7:47) 134.66(4:50) 2845
  crosstrainer6 7:24:25
  running/walking4 6:08:45 23.21(15:53) 37.36(9:52) 4220
  SkiErg5 3:26:26
  running9 2:54:06 22.9(7:36) 36.85(4:43) 141
  swimming3 1:29:24 1.55 2.5
  Indoor rowing3 1:20:08
  cordination2 44:39 1
  Total58 87:59:34 131.34 211.37 7207
  [1-5]58 87:38:53
averages - sleep:9.1 rhr:50 weight:73.2kg

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Sunday Jan 31, 2016 #

Note
rhr:52 slept:8.5

10 AM

cycling 2:00:02 intensity: (8 @0) + (27 @1) + (4:08 @2) + (42:32 @3) + (1:12:47 @4)
ahr:153 max:164

Mission long distance #8
2h near aerobic treshold, was strugling to get heart rate above 150 in the beginning (most likely because of tired body)...
First 15min avg. hr. 135 and rest 1h45min avg. hr. 156

Good fight against tired muscle and avg. hr :D
5 PM

SkiErg 47:04 intensity: (1:27 @0) + (1:12 @1) + (29:54 @2) + (14:00 @3) + (31 @4)
ahr:129 max:159

strength and conditioning 30:01 intensity: (30:00 @1) + (1 @2)
ahr:101 max:118

Saturday Jan 30, 2016 #

Note
rhr:57 slept:8.5 weight:73.6kg

10 AM

cycling 1:30:02 intensity: (1:29 @1) + (50:07 @2) + (8:28 @3) + (25:43 @4) + (4:15 @5)
ahr:142 max:177

6x5min Anaerobic treshold and max... Quite ok, but didn't get heart rates that high which hoped... Maybe also tiredness from the trainings.

Well next week will be easy
4 PM

cycling 1:30:01 intensity: (4 @0) + (20 @1) + (34:14 @2) + (54:56 @3) + (27 @4)
ahr:135 max:158

strength and conditioning 30:02 intensity: (17:21 @1) + (12:05 @2) + (36 @3)
ahr:111 max:140

8 PM

strength and conditioning 35:00 [1]
ahr:104 max:135

Friday Jan 29, 2016 #

12 PM

waterrunning 1:37:19 intensity: (34 @0) + (9:02 @1) + (1:10:26 @2) + (12:07 @3) + (5:10 @4)
ahr:126 max:169

Maybe the best waterrunning ever... Watching FC-skiing at the same time
4x5x15s/105s
C • Nimimerkin 2

swimming 26:03 intensity: (1 @0) + (20:37 @1) + (5:25 @2)
ahr:112 max:120

6 PM

strength and conditioning 19:01 intensity: (17:08 @1) + (1:53 @2)
ahr:104 max:133

Core

SkiErg 45:02 intensity: (3 @0) + (1:07 @1) + (6:50 @2) + (30:17 @3) + (6:45 @4)
ahr:143 max:166

cycling 45:05 intensity: (1 @0) + (1 @1) + (24:46 @2) + (20:17 @3)
ahr:133 max:145

Thursday Jan 28, 2016 #

Note
rhr:53 slept:9.0 weight:73.4kg

10 AM

strength and conditioning 52:33 intensity: (47:13 @1) + (5:17 @2) + (3 @3)
ahr:101 max:135

One leg strength moves in ankled leg press, leg curl and one other movement

waterrunning 1:00:06 intensity: (16 @0) + (8:35 @1) + (51:15 @2)
ahr:118 max:131

5 PM

strength and conditioning 32:35 intensity: (32:00 @1) + (35 @2)
ahr:101 max:119

Good core moves, pull ups etc.

cycling 1:30:04 intensity: (1 @0) + (2:15 @1) + (1:26:38 @2) + (1:10 @3)
ahr:122 max:138

Wednesday Jan 27, 2016 #

Note
rhr:52 slept:9.5 weight:73.4kg

11 AM

cycling 2:08:04 intensity: (1:13 @0) + (3:39 @1) + (21:24 @2) + (25:56 @3) + (1:11:50 @4) + (4:02 @5)
ahr:152 max:181

Mission Long distance session #7
25x3min/1min with WattBike... Could use my cycling shoes
6 PM

strength and conditioning 30:01 intensity: (25 @0) + (7:48 @1) + (19:16 @2) + (2:32 @3)
ahr:120 max:152

Core + pull ups

cycling 39:59 intensity: (42 @1) + (39:17 @2)
ahr:123 max:134

waterrunning 30:30 intensity: (14 @0) + (8:06 @1) + (22:10 @2)
ahr:117 max:131

swimming 25:19 intensity: (1 @0) + (13:39 @1) + (11:39 @2) 1.0 km (25:19 / km)
ahr:113 max:119

500m without legs, paddles in my hand
500m with with swim fins

Tuesday Jan 26, 2016 #

Note
rhr:46 slept:10.0 weight:72.7kg

1 PM

waterrunning 1:30:02 intensity: (15 @0) + (20:13 @1) + (49:35 @2) + (13:14 @3) + (6:45 @4)
ahr:125 max:169

4x5x15s/75s/5min

swimming 38:02 intensity: (22 @0) + (16:42 @1) + (19:08 @2) + (1:26 @3) + (24 @4) 1.5 km (25:21 / km)
ahr:115 max:163

500m without legs, paddles in my hand
500m with with swim fins
500m normal free style. 50m/45,0
6 PM

cycling 1:30:02 intensity: (1 @0) + (29 @1) + (1:02:23 @2) + (27:09 @3)
ahr:131 max:143

Indoor rowing 30:01 intensity: (1 @0) + (50 @1) + (9:59 @2) + (19:11 @3)
ahr:136 max:154

Monday Jan 25, 2016 #

Note
rhr:55 slept:10.5 weight:74.1kg

5 PM

cycling 1:30:01 intensity: (34 @0) + (8:32 @1) + (1:18:13 @2) + (2:42 @3)
ahr:120 max:144

Sunday Jan 24, 2016 #

Note
rhr:55 slept:9.0 weight:74.1kg

11 AM

skiing skate 2:01:02 intensity: (20 @0) + (1:10 @1) + (4:06 @2) + (43:30 @3) + (1:11:56 @4) 31.0 km (3:54 / km) +300m 3:43 / km
ahr:154 max:169

Mission Long distance session #6
5h near aerobic treshold
7 PM

skiing skate 1:31:17 intensity: (8 @0) + (6:31 @1) + (48:53 @2) + (34:22 @3) + (1:23 @4) 18.73 km (4:52 / km) +355m 4:27 / km
ahr:131 max:168

Saturday Jan 23, 2016 #

Note
rhr:49 slept:9.0 weight:73.7kg

12 PM

skiing skate 1:48:28 intensity: (5 @0) + (4:54 @1) + (33:17 @2) + (41:00 @3) + (7:31 @4) + (21:41 @5) 24.02 km (4:31 / km) +781m 3:53 / km
ahr:146 max:188

Uphill intervals 6x4.45-4.16
5 PM

skiing skate 2:00:46 intensity: (9 @0) + (4:42 @1) + (44:34 @2) + (1:09:25 @3) + (1:56 @4) 22.29 km (5:25 / km) +308m 5:04 / km
ahr:136 max:160

9 PM

strength and conditioning 20:00 [1]

Friday Jan 22, 2016 #

Note
rhr:48 slept:7.5 weight:73.5kg

10 AM

waterrunning 1:20:07 intensity: (22 @0) + (20:38 @1) + (48:26 @2) + (7:30 @3) + (3:11 @4)
ahr:122 max:168

3x5x15/45s/5min
6 PM

SkiErg 54:02 intensity: (33 @0) + (2:39 @1) + (35:55 @2) + (14:55 @3)
ahr:129 max:149

cycling 1:05:50 intensity: (1 @0) + (5:41 @1) + (1:00:08 @2)
ahr:124 max:134

Thursday Jan 21, 2016 #

Note
rhr:50 slept:9.5 weight:72.7kg

2 PM

cycling 30:02 intensity: (16 @0) + (5:58 @1) + (23:37 @2) + (11 @3)
ahr:120 max:136

strength and conditioning 1:08:01 intensity: (54:32 @1) + (9:26 @2) + (3:51 @3) + (12 @4)
ahr:101 max:157

Strength basics

Indoor rowing 20:03 intensity: (12 @0) + (31 @1) + (15:06 @2) + (4:14 @3)
ahr:131 max:139

7 PM

SkiErg 30:00 intensity: (3:12 @1) + (19:54 @2) + (6:54 @3)
ahr:127 max:143

cycling 1:00:05 intensity: (1 @0) + (3:20 @1) + (56:44 @2)
ahr:121 max:130

strength and conditioning 20:00 [1]
ahr:119 max:123

Wednesday Jan 20, 2016 #

Note
slept:8.5 weight:73.8kg

11 AM

cycling 27:12 intensity: (12 @0) + (1:42 @1) + (21:42 @2) + (3:36 @3)
ahr:123 max:137

cycling 1:30:33 intensity: (9 @0) + (4 @1) + (1:12 @2) + (23:06 @3) + (56:39 @4) + (9:23 @5)
ahr:161 max:184

Mission Long distance session #5
30x2min/1min
5 PM

cycling 1:30:01 intensity: (20 @0) + (3:09 @1) + (1:26:08 @2) + (24 @3)
ahr:126 max:136

waterrunning 30:08 intensity: (4 @0) + (2:06 @1) + (27:42 @2) + (16 @3)
ahr:121 max:138

Tuesday Jan 19, 2016 #

Note
slept:10.0 weight:73.3kg

12 PM

cycling 1:30:03 intensity: (7 @0) + (3:52 @1) + (1:07:08 @2) + (14:58 @3) + (3:58 @4)
ahr:128 max:164

3x5x15s/75s/5min
4 PM

Indoor rowing 30:04 intensity: (12 @0) + (24 @1) + (5:25 @2) + (22:57 @3) + (1:06 @4)
ahr:140 max:167

cycling 45:01 intensity: (1 @0) + (53 @1) + (35:08 @2) + (8:59 @3)
ahr:131 max:153

waterrunning 46:45 intensity: (10 @0) + (5:35 @1) + (38:27 @2) + (2:33 @3)
ahr:124 max:141

9 PM

strength and conditioning 30:00 [1]

Glutes and core

Monday Jan 18, 2016 #

Note
rhr:50 slept:7.5 weight:73.3kg (rest day)

Had planned to start harder training period today, but wasn't in the mood... I don't know, too much depressions in a motivation

Sunday Jan 17, 2016 #

Note
slept:9.0 weight:74.1kg

1 PM

cycling 50:01 intensity: (29 @0) + (2:19 @1) + (44:44 @2) + (2:29 @3)
ahr:125 max:139

waterrunning 1:10:01 intensity: (27 @0) + (58:26 @1) + (11:08 @2)
ahr:109 max:127

Saturday Jan 16, 2016 #

Note
rhr:47 slept:10.5 weight:73.3kg

4 PM

cycling 1:25:01 intensity: (17 @0) + (5:08 @1) + (1:14:38 @2) + (4:58 @3)
ahr:123 max:149

8 PM

strength and conditioning 30:06 [1]

Friday Jan 15, 2016 #

Note
rhr:51 slept:10.0 weight:73.3kg

Making the rest of week easy and then harder... Thinking to try: Really hard period (max 2weeks) +really easy period
8 PM

strength and conditioning 30:00 [1]

SUPPORTING training
Core

Thursday Jan 14, 2016 #

Note
rhr:47 slept:10.0 weight:74kg

12 PM

waterrunning 1:00:08 intensity: (18 @0) + (30:16 @1) + (29:34 @2)
ahr:114 max:128

5 PM

waterrunning 1:00:06 intensity: (31 @0) + (44:02 @1) + (15:30 @2) + (3 @3)
ahr:111 max:135

9 PM

strength and conditioning 30:02 intensity: (29:20 @1) + (37 @2) + (5 @3)
ahr:84

SUPPORTIN training - core and glutes

Wednesday Jan 13, 2016 #

Note
rhr:48 slept:9.0 weight:74.1kg

3 PM

cycling 30:01 intensity: (27 @0) + (6:23 @1) + (23:11 @2)
ahr:117 max:130

strength and conditioning 56:34 intensity: (38:36 @1) + (12:29 @2) + (5:20 @3) + (9 @4)
ahr:108 max:156

SUPPORTIN training - Strength basics
8 PM

strength and conditioning 30:03 intensity: (28:50 @1) + (1:13 @2)
ahr:88 max:121

SUPPORTIN training - core

Tuesday Jan 12, 2016 #

Note

Well, foot didn't like yesterdays trainings... Let's see
When the E-Sport is rising, maybe I should but the goal for the WEOC2030 :P
C • And then you could be the a... 3

Note
rhr:49 slept:9.5 weight:74.6kg

9 PM

strength and conditioning 30:01 intensity: (29:21 @1) + (40 @2)
ahr:87 max:123

SUPPORTING training - core

Monday Jan 11, 2016 #

Note
rhr:50 slept:8.0 weight:74kg

Different scale in JKL, thinking that showes little bit more than scale in Lahti
10 AM

cycling 5:03 intensity: (1:16 @0) + (3:47 @1)
ahr:100 max:111

running/walking 1:25:34 intensity: (12 @0) + (56 @1) + (5:12 @2) + (24:37 @3) + (54:26 @4) + (11 @5) 10.5 km (8:09 / km) +1500m 4:45 / km
ahr:156 max:174

MAIN training - Mission Long distance session #4

Walking at treadmill 15% ankle and running some 5min parts between
20min avg hr. 155
5min 164 4min/km
20min 155
5min 166 3.45min/km
20min 166
5min 170 3.38min/km
10min 169
5min 176 3.32min/km
5min 180 3.20min/km

running 25:18 intensity: (15:44 @4) + (9:34 @5) 7.0 km (3:37 / km)
ahr:178 max:182

MAIN training - Mission Long distance session #4
6 PM

cycling 1:00:01 intensity: (27 @0) + (13:15 @1) + (46:19 @2)
ahr:116 max:127

RECOVERY training

waterrunning 15:04 intensity: (8 @0) + (5:47 @1) + (9:09 @2)
ahr:114 max:124

Sunday Jan 10, 2016 #

Note
rhr:48 slept:9.5 weight:73kg

48 -2 bpm
Leposyke
KA* 50

90 -4 bpm
Huippusyke
KA* 94 

71 -13 bpm
Syke seisten
KA* 84

115
RMSSD levossa
KA* 109
1 PM

running 43:19 intensity: (24 @1) + (22:03 @2) + (14:46 @3) + (6:00 @4) + (6 @5) 7.0 km (6:11 / km)
ahr:131

cordination 34:40 [3]

SUPPORTING training
Some Basic running tech. and then lot of "walking hurdles"
4 PM

crosstrainer 20:02 intensity: (17 @0) + (3:08 @1) + (14:19 @2) + (2:18 @3)
ahr:126 max:143

strength and conditioning 1:08:00 intensity: (37:30 @1) + (19:12 @2) + (10:34 @3) + (44 @4)
ahr:115 max:159

crosstrainer 17:01 intensity: (4 @0) + (18 @1) + (14:13 @2) + (2:26 @3)
ahr:130 max:138

10 PM

running 15:00 intensity: (8 @0) + (9 @1) + (14 @2) + (12:17 @3) + (2:12 @4) 3.27 km (4:35 / km) +5m 4:33 / km
ahr:150 max:159

strength and conditioning 40:07 intensity: (38:17 @1) + (1:46 @2) + (4 @3)
ahr:94 max:154

Saturday Jan 9, 2016 #

Note
rhr:49 slept:9.0 weight:73kg

49 -1 bpm
Leposyke
KA* 50

99 +5 bpm
Huippusyke
KA* 94

79 -5 bpm
Syke seisten
KA* 84

137
RMSSD levossa
KA* 109
4 PM

skiing skate 2:00:13 intensity: (10 @0) + (1:30 @1) + (1:36:15 @2) + (20:06 @3) + (2:12 @4) 23.52 km (5:07 / km) +612m 4:31 / km
ahr:129 max:164

BASIC/RECOVERY training

Friday Jan 8, 2016 #

Note
rhr:51 slept:9.0 weight:71.9kg

Orthostatic test (polar, heart rate avg)
Rest 51
Top 93
Stand 84
1 PM

crosstrainer 30:01 intensity: (46 @0) + (11:18 @1) + (17:57 @2)
ahr:115 max:128

RECOVERY training
30min crosstrainer + 30min cycling + 30min SkiErg

cycling 30:01 intensity: (57 @0) + (10:17 @1) + (18:47 @2)
ahr:115 max:127

RECOVERY training
30min crosstrainer + 30min cycling + 30min SkiErg

SkiErg 30:18 intensity: (17 @0) + (37 @1) + (8:18 @2) + (20:33 @3) + (33 @4)
ahr:137 max:162

RECOVERY training
30min crosstrainer + 30min cycling + 30min SkiErg
5 PM

running 23:09 intensity: (36 @0) + (1:44 @1) + (7:22 @2) + (5:57 @3) + (7:30 @4) 5.0 km (4:38 / km) +60m 4:22 / km
ahr:150

14min running outside and then 9min as a warm up before circuit

cordination 9:59 intensity: (1:48 @1) + (5:48 @2) + (2:23 @3) +1m
ahr:126 max:151

strength and conditioning 50:10 intensity: (18:45 @1) + (23:37 @2) + (6:20 @3) + (1:28 @4)
ahr:127 max:170

SUPPORTING training

Clubs circuit training lead by me and then 15min of my own core

running 10:03 intensity: (5 @0) + (7 @1) + (28 @2) + (6:22 @3) + (3:01 @4) 2.04 km (4:56 / km) +26m 4:38 / km
ahr:149 max:160

Thursday Jan 7, 2016 #

Note
rhr:49 slept:9.0 weight:72.2kg

Orthostatic test (polar, heart rate avg)
Rest 49
Top 97
Stand 90
12 PM

running 4:56 intensity: (6 @0) + (12 @1) + (40 @2) + (49 @3) + (3:09 @4) 1.12 km (4:24 / km)
ahr:150 max:170

crosstrainer 2:01:04 intensity: (1 @0) + (1:21 @1) + (24:08 @2) + (29:02 @3) + (55:37 @4) + (10:55 @5)
ahr:154 max:187

MAIN training - MissionLongDistance session #3

10min near aerobic treshold +5min near anaerobic treshold and this one six times

10min avg. hr 151
5 167
10 154
5 168
10 155
5 171
10 156
5 171
10 159
5 175
10 161
5 182

In total it was like "walk in the park"! It felt very easy! Also after getting my heart rate down had to push to keep it near 155, if lost concentration for a while the intensity started to get low very fast...

Nice one :) Just waiting to be able to do same kind of training by running ;)

running 4:58 intensity: (1 @0) + (3 @1) + (11 @2) + (41 @3) + (4:02 @4) 1.08 km (4:36 / km) +11m 4:23 / km
ahr:159 max:171

7 PM

running 5:06 intensity: (1 @0) + (29 @1) + (22 @2) + (55 @3) + (3:19 @4) 1.05 km (4:51 / km)
ahr:150 max:164

running/walking 1:11:38 intensity: (24 @0) + (1:57 @1) + (7:33 @2) + (1:00:53 @3) + (51 @4) 7.0 km (10:14 / km) +1050m 5:51 / km
ahr:133 max:145

BASIC training - muscle endurance
Running to gym+ walking on a treadmill with angle 15% (and 3xrunning between + running back

running 13:56 intensity: (8 @0) + (10 @1) + (22 @2) + (4:19 @3) + (8:57 @4) 3.0 km (4:39 / km)
ahr:151 max:162

3x1km on a treadmill between walking

running 5:32 intensity: (1 @0) + (1 @1) + (16 @2) + (1:07 @3) + (4:07 @4) 1.01 km (5:29 / km) +10m 5:13 / km
ahr:156 max:168

Wednesday Jan 6, 2016 #

Note
rhr:53 slept:9.5 weight:71.9kg

Orthostatic test (polar, heart rate avg)
Rest 53
Top 97
Stand 77
7 PM

cycling 45:01 intensity: (30 @0) + (12:21 @1) + (32:10 @2)
ahr:116 max:126

RECOVERY training

strength and conditioning 45:00 [1]
ahr:87 max:131

SUPPORTING training
Core and glutes

Tuesday Jan 5, 2016 #

Note
rhr:52 slept:9.0 weight:72.2kg

Orthostatic test (polar, heart rate avg)
Rest 52
Top 91
Stand 79
12 PM

running 3:45 intensity: (4 @0) + (7 @1) + (9 @2) + (1:07 @3) + (2:18 @4) 0.88 km (4:16 / km)
ahr:151 max:162

crosstrainer 20:01 intensity: (10 @0) + (21 @1) + (15:54 @2) + (3:36 @3)
ahr:128 max:144

strength and conditioning 59:59 intensity: (35:20 @1) + (16:21 @2) + (7:28 @3) + (50 @4)
ahr:111 max:161

SUPPORTING training - Strength Basics

crosstrainer 9:59 intensity: (16 @1) + (6:58 @2) + (2:45 @3)
ahr:130 max:147

running 4:04 intensity: (4 @1) + (27 @2) + (1:02 @3) + (2:31 @4) 0.88 km (4:37 / km) +10m 4:22 / km
ahr:154 max:168

6 PM

running 3:47 intensity: (4 @0) + (7 @1) + (9 @2) + (31 @3) + (2:56 @4) 0.88 km (4:18 / km)
ahr:153 max:162

crosstrainer 1:29:59 intensity: (13 @0) + (1:13 @1) + (12:35 @2) + (1:15:58 @3)
ahr:139 max:152

BASICS training

running 3:49 intensity: (6 @0) + (4 @1) + (10 @2) + (41 @3) + (2:48 @4) 0.88 km (4:20 / km) +10m 4:06 / km
ahr:155 max:165

Monday Jan 4, 2016 #

Note
rhr:45 slept:9.5 weight:73.2kg

Orthostatic test (polar, heart rate avg)
Rest 45
Top 81
Stand 69
3 PM

running 3:40 intensity: (3 @0) + (10 @1) + (12 @2) + (34 @3) + (2:41 @4) 0.88 km (4:10 / km)
ahr:152 max:160

waterrunning 1:00:02 intensity: (23 @0) + (6:04 @1) + (50:26 @2) + (3:09 @3)
ahr:122 max:149

RECOVERY training

running 3:44 intensity: (6 @1) + (7 @2) + (23 @3) + (3:08 @4) 0.88 km (4:15 / km) +9m 4:02 / km
ahr:159 max:169

10 PM

strength and conditioning 20:00 [1]
ahr:89 max:124

Sunday Jan 3, 2016 #

Note
rhr:47 slept:9.5 weight:72.6kg

Orthostatic test (polar, heart rate avg)
Rest 47
Top 94
Stand 85
1 PM

crosstrainer 2:16:18 intensity: (43 @0) + (1:45 @1) + (15:43 @2) + (41:53 @3) + (1:16:14 @4)
ahr:151 max:167

MAIN training
Mission long distance session #2

2h with 155avg (aerobir treshold)
9 PM

cycling 30:02 intensity: (19 @0) + (4:03 @1) + (25:40 @2)
ahr:119 max:131

REOCERY training
exericse cycling

strength and conditioning 20:00 [1]
ahr:83 max:106

SUPPORTING training
Core and glutes

Saturday Jan 2, 2016 #

Note
rhr:45 slept:8.0 weight:72.6kg

Orthostatic test (polar, heart rate avg)
Rest 45
Top 102
Stand 78
10 AM

running/walking 1:31:32 intensity: (2 @0) + (1:29 @1) + (37:17 @2) + (15:56 @3) + (19:15 @4) + (17:33 @5) 10.91 km (8:23 / km) +740m 6:16 / km
ahr:148 max:196

MAIN training - anaerobic treshold and max
Walking in Laaso (hisskuilu).
5.32
5.28
5.21
5.21
5.11
4.37

Walking is grazy, on the last interval highest heart rate on a training (not on test etc.) for long time
7 PM

skiing skate 1:30:02 intensity: (15 @0) + (1:44 @1) + (55:47 @2) + (32:16 @3) 15.11 km (5:58 / km) +489m 5:08 / km
ahr:131 max:152

BASICS
In sport center

Friday Jan 1, 2016 #

Note
rhr:49 slept:8.5 weight:72.5kg

Orthostatic test (polar, heart rate avg)
Rest 49
Top 102
Stand 85
5 PM

running/walking 2:00:01 intensity: (12 @0) + (18:02 @1) + (53:51 @2) + (42:24 @3) + (5:31 @4) + (1 @5) 8.94 km (13:25 / km) +930m 8:50 / km
ahr:130

BASICS - muscle endurance
In Laaso

strength and conditioning 25:01 intensity: (23:29 @1) + (1:32 @2)
ahr:97 max:126

Core

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