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Training Log Archive: All-in

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  skiing skate14 27:38:15 234.86(7:04) 377.97(4:23) 6440
  strength and conditioning13 10:59:37
  running13 7:07:08 56.66(7:32) 91.19(4:41) 541
  waterrunning8 6:30:12 0.56 0.9
  running/walking3 4:22:53 18.64(14:06) 29.99(8:46) 1106
  Walk-O3 1:48:32 7.4(14:39) 11.92(9:06) 84
  cycling2 1:15:02
  cordination2 1:10:40
  orienteering1 32:34 2.28(14:17) 3.67(8:53) 92
  SkiErg1 20:02
  Total46 61:44:55 320.4 515.63 8263
  [1-5]46 61:11:12

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Tuesday Jan 31, 2017 #

6 PM

waterrunning 45:03 intensity: (17 @0) + (44:39 @1) + (7 @2)
ahr:119 max:120

With Tapsa

Monday Jan 30, 2017 #

9 AM

skiing skate 1:49:43 intensity: (4:55 @1) + (18:23 @2) + (30:20 @3) + (56:05 @4) 31.16 km (3:31 / km) +727m 3:09 / km
ahr:153 max:173

91min with avg. hr. 160 with 3.19min/km

running 20:54 intensity: (4 @0) + (2:45 @1) + (14:19 @2) + (3:46 @3) 3.08 km (6:47 / km) +65m 6:08 / km
ahr:131 max:153

5 PM

orienteering 32:34 intensity: (2 @0) + (6:57 @1) + (11:18 @2) + (12:02 @3) + (2:15 @4) 3.67 km (8:53 / km) +92m 7:53 / km
ahr:135 max:166

7 PM

running 6:10 intensity: (7 @0) + (55 @1) + (1:43 @2) + (3:22 @3) + (3 @4) 0.91 km (6:48 / km) +37m 5:39 / km
ahr:136 max:174

Sunday Jan 29, 2017 #

10 AM

running 43:21 intensity: (3 @0) + (10 @1) + (7:11 @2) + (18:09 @3) + (11:58 @4) + (5:50 @5) 9.66 km (4:29 / km)
ahr:158 max:186

First proper training after foot feeling bad...

4x4min/1.40

17km/h
17.5km/h
18km/h
18.5km/h
Feeling ok, both foot and running. Though lot to work with still. Thinking that not yet at the same level than december, close

strength and conditioning 40:00 intensity: (6 @0) + (22:54 @1) + (13:49 @2) + (3:11 @3)
ahr:119 max:159

5 PM

skiing skate 1:31:36 intensity: (3 @0) + (11:04 @1) + (1:05:43 @2) + (12:32 @3) + (2:00 @4) + (14 @5) 20.3 km (4:31 / km) +450m 4:04 / km
ahr:132 max:182

Saturday Jan 28, 2017 #

8 AM

running 10:01 [1] 2.0 km (5:01 / km)

cordination 25:10 intensity: (8 @0) + (15:39 @1) + (7:10 @2) + (2:01 @3) + (12 @4)
ahr:117 max:165

skiing skate 1:30:53 intensity: (16 @0) + (33:28 @1) + (46:07 @2) + (11:02 @3) 21.61 km (4:12 / km) +383m 3:52 / km
ahr:124 max:149

6 PM

strength and conditioning 1:00:10 [1]

Friday Jan 27, 2017 #

11 AM

running 15:06 intensity: (9 @0) + (10 @1) + (30 @2) + (14:13 @3) + (4 @4) 3.59 km (4:12 / km) +22m 4:05 / km
ahr:151 max:160

Just picking up the car. Othervise rest day.

Running is nice!

Thursday Jan 26, 2017 #

12 PM

skiing skate 3:00:02 intensity: (3 @0) + (30:57 @1) + (2:07:50 @2) + (18:39 @3) + (2:33 @4) 40.1 km (4:29 / km)
ahr:129 max:171

Thougth that I was much slower...
Tired and lazy in the beginning, but it got better after 80minutes

Wednesday Jan 25, 2017 #

11 AM

running 20:09 intensity: (24 @1) + (1:37 @2) + (14:47 @3) + (3:21 @4) 4.74 km (4:15 / km) +25m 4:08 / km
ahr:153

strength and conditioning 52:21 intensity: (43:44 @1) + (7:17 @2) + (1:20 @3)
ahr:106 max:154

Front squat 20kg+40kg+60kg (10 reps each)
Back squat 80+90+100+110kg (4 reps each)
Dead lift 3x10x60kg

waterrunning 30:00 intensity: (24 @0) + (17:00 @1) + (12:36 @2)
ahr:117 max:131

5 PM

skiing skate 2:03:05 intensity: (4:55 @0) + (21:24 @1) + (1:12:34 @2) + (24:12 @3) 26.9 km (4:35 / km) +517m 4:11 / km
ahr:128 max:158

With Sorvisto and mostly also with tompza

Tuesday Jan 24, 2017 #

10 AM

skiing skate 2:00:01 intensity: (3:45 @1) + (14:32 @2) + (26:11 @3) + (1:15:33 @4) 31.86 km (3:46 / km) +465m 3:31 / km
ahr:158 max:178

1.5h with 3.36min/km
Went very easy, with this high intensity!

Nice!
4 PM

running 15:17 intensity: (1 @0) + (9 @1) + (16 @2) + (13:54 @3) + (57 @4) 3.53 km (4:20 / km) +15m 4:14 / km
ahr:154 max:162

strength and conditioning 45:00 intensity: (44:15 @1) + (45 @2)
ahr:95 max:125

Monday Jan 23, 2017 #

10 AM

skiing skate 1:39:52 intensity: (30 @0) + (23:29 @1) + (26:43 @2) + (17:08 @3) + (23:20 @4) + (8:42 @5) 26.26 km (3:48 / km) +505m 3:28 / km
ahr:142 max:188

In Laajavuori...

The last interval 12s faster than fastet time last winter... (hard to say about the conditions, tough)

The 5 first intervals feeling easy, but then when you really should go hard, body wasn't able to work with lactate. But well that is quite normal situation in this part of the year.
6 PM

skiing skate 1:30:34 intensity: (10:41 @0) + (27:59 @1) + (31:14 @2) + (19:05 @3) + (1:18 @4) + (17 @5) 13.01 km (6:58 / km) +45m 6:51 / km
ahr:121 max:190

Skiing technique trainings by Timpuri for youngsters

Sunday Jan 22, 2017 #

11 AM

cycling 1:00:01 [1]

With Roope in Aaltoalvari

waterrunning 1:00:00 intensity: (40:00 @1) + (15:00 @2) + (4:00 @3) + (1:00 @4)

10x15s

Friday Jan 20, 2017 #

11 AM

skiing skate 3:01:15 intensity: (46 @0) + (43:34 @1) + (1:52:32 @2) + (19:43 @3) + (4:33 @4) + (7 @5) 40.67 km (4:27 / km) +738m 4:05 / km
ahr:127 max:180

Thursday Jan 19, 2017 #

10 AM

cycling 15:01 intensity: (2 @0) + (9:44 @1) + (5:15 @2)
ahr:115 max:126

strength and conditioning 45:01 intensity: (39:25 @1) + (5:13 @2) + (23 @3)
ahr:99 max:149

Front squats 20kg+40kg+60kg (10 reps each)
Back squats 80kg+90kg+100kg (4 reps each
Deadlift 3x10x60kg

waterrunning 30:01 intensity: (41 @0) + (24:35 @1) + (4:45 @2)
ahr:114 max:127

5 PM

waterrunning 1:00:01 intensity: (25 @0) + (58:08 @1) + (1:28 @2) 0.9 km (1:06:41 / km)
ahr:108 max:138

With Tapsa in Jyväskylä. Bit lazy, but always nice have some with you in the pool... Basic grab talking :D

Wednesday Jan 18, 2017 #

10 AM

Note

Contacted with Katja... Couple of days bit more agressive painkiller treatment (oireet sopii ison varpaan koukistajan ärtymiseen) and then checking the situation again after that. If not ok then most likely MRI.
11 AM

skiing skate 2:00:37 intensity: (7 @0) + (3:55 @1) + (25:54 @2) + (20:11 @3) + (1:10:30 @4) 30.67 km (3:56 / km) +445m 3:40 / km
ahr:154 max:177

1.5 with good tempo, bit tired in the end... Especially glutes and arms heavy

Quite ok conditions, but very slow in the Messilä-Tiirismaa area, because the snow cat hasn't visit the area after the 1cm of snow and not that many skiiers before me.

But a good training (Y)
6 PM

strength and conditioning 45:04 [1]

Core

Tuesday Jan 17, 2017 #

11 AM

waterrunning 1:15:04 intensity: (34 @0) + (34:27 @1) + (24:41 @2) + (5:03 @3) + (9:48 @4) + (31 @5)
ahr:128 max:181

10x1min/1.5min
Muscles working nicely... Tough, so tough
5 PM

skiing skate 1:30:14 intensity: (7 @0) + (11:21 @1) + (1:08:25 @2) + (8:03 @3) + (2:18 @4) 19.27 km (4:41 / km) +247m 4:24 / km
ahr:130 max:177

Good good

Monday Jan 16, 2017 #

12 PM

strength and conditioning 1:00:01 [1]

Sunday Jan 15, 2017 #

10 AM

Walk-O 31:08 intensity: (41 @0) + (28:44 @1) + (1:43 @2) 3.42 km (9:06 / km) +28m 8:45 / km
ahr:102 max:131

4 PM

waterrunning 1:00:02 intensity: (28 @0) + (19:25 @1) + (37:36 @2) + (2:12 @3) + (21 @4)
ahr:123 max:165

Saturday Jan 14, 2017 #

10 AM

Walk-O 40:23 intensity: (1:29 @0) + (18:54 @1) + (20:00 @2) 4.21 km (9:36 / km) +42m 9:09 / km
ahr:109

3 PM

Walk-O 37:01 intensity: (2:10 @0) + (19:46 @1) + (15:05 @2) 4.29 km (8:38 / km) +14m 8:30 / km
ahr:107

7 PM

strength and conditioning 40:46 [1]

Friday Jan 13, 2017 #

12 PM

running/walking 14:00 intensity: (4:35 @0) + (9:25 @1) 1.53 km (9:09 / km) +4m 9:02 / km
ahr:93 max:113

3 PM

SkiErg 20:02 intensity: (37 @0) + (4:21 @1) + (12:12 @2) + (56 @3) + (42 @4) + (1:14 @5)
ahr:128 max:184

strength and conditioning 30:00 intensity: (27:14 @1) + (2:46 @2)
ahr:101 max:145

waterrunning 30:01 intensity: (24 @0) + (29:04 @1) + (33 @2)
ahr:105 max:121

Thursday Jan 12, 2017 #

Note
(rest day)

Some bad feeling in a rigth foot... DAMN, just hoping that nothing serious

Wednesday Jan 11, 2017 #

Note

Not good training week, trying too much, concentrating too much for high volum... Should be concentrating to be able to do the main trainings well.

Taking gouple of easy days to get back to good flow.
12 PM

running 20:06 intensity: (5 @0) + (4:39 @1) + (1:56 @2) + (13:26 @3) 4.2 km (4:47 / km)
ahr:135 max:154

cordination 45:30 intensity: (14 @0) + (27:21 @1) + (13:01 @2) + (4:37 @3) + (17 @4)
ahr:118 max:163

running 10:02 intensity: (3 @0) + (22 @1) + (1:03 @2) + (8:34 @3) 2.05 km (4:54 / km)
ahr:145 max:159

Tuesday Jan 10, 2017 #

10 AM

skiing skate 2:00:16 intensity: (10 @0) + (16:17 @1) + (1:11:15 @2) + (32:34 @3) 25.83 km (4:39 / km) +750m 4:04 / km
ahr:132 max:149

8 PM

running 30:06 intensity: (6 @0) + (12 @1) + (27 @2) + (29:21 @3) 6.72 km (4:29 / km) +34m 4:22 / km
ahr:148 max:156

Monday Jan 9, 2017 #

1 PM

running 19:29 intensity: (1 @0) + (18 @1) + (1:27 @2) + (17:43 @3) 4.16 km (4:41 / km) +49m 4:26 / km
ahr:147 max:156

strength and conditioning 1:01:08 intensity: (47:14 @1) + (10:21 @2) + (3:19 @3) + (14 @4)
ahr:111 max:165

running 19:34 intensity: (2 @0) + (14 @1) + (14 @2) + (18:58 @3) + (6 @4) 4.14 km (4:43 / km) +13m 4:39 / km
ahr:153 max:160

7 PM

skiing skate 2:00:04 intensity: (7 @0) + (3:21 @1) + (41:19 @2) + (1:10:27 @3) + (4:50 @4) 27.11 km (4:26 / km) +749m 3:54 / km
ahr:142 max:178

Sunday Jan 8, 2017 #

12 PM

running 1:25:22 intensity: (13 @0) + (20 @1) + (4:27 @2) + (20:37 @3) + (59:45 @4) 17.9 km (4:46 / km) +205m 4:31 / km
ahr:163 max:178

The plan was to do 1.5h with good speed...

The same system than before, but because of the high heart rates did only two sets so only 60min
15min 12km/h with 3.5% ascent + 15min with 14.5km/h

Heart rate pretty much excatly 10 hits higher than before the sickness

7 PM

strength and conditioning 1:30:02 [1]

Saturday Jan 7, 2017 #

11 AM

running 1:15:33 intensity: (10 @0) + (14 @1) + (36 @2) + (38:00 @3) + (21:34 @4) + (14:59 @5) 16.6 km (4:33 / km)
ahr:163 max:189

4x2km in a treadmill...

Running feeling ok-, but after the sickness heart rates were very high (about 10 above normal)
16km/h
16.3km/h
16.6km/h
16.9km/h
Though the speed was very slow
7 PM

skiing skate 2:00:03 intensity: (20 @0) + (18:09 @1) + (1:19:30 @2) + (17:54 @3) + (4:10 @4) 23.25 km (5:10 / km) +419m 4:44 / km
ahr:131 max:171

Standing on skiis

Friday Jan 6, 2017 #

1 PM

running/walking 2:08:37 intensity: (37 @0) + (1:10:27 @1) + (52:54 @2) + (4:28 @3) + (11 @4) 14.96 km (8:36 / km) +167m 8:08 / km
ahr:119 max:162

Thursday Jan 5, 2017 #

12 PM

running/walking 2:00:16 intensity: (22 @0) + (1:01:36 @1) + (43:56 @2) + (9:25 @3) + (4:57 @4) 13.5 km (8:55 / km) +935m 6:37 / km
ahr:124 max:166

On a treadmill
7 PM

strength and conditioning 1:00:01 intensity: (54:32 @1) + (4:29 @2) + (26 @3) + (5 @4) + (29 @5)
ahr:86 max:202

Wednesday Jan 4, 2017 #

Note

Well feeling ok, but decided to skip the whole Alicante training camp... Bity, but the most important thing is to get back to basic training
2 PM

running 35:58 intensity: (18 @0) + (21 @1) + (25 @2) + (28:36 @3) + (6:18 @4) 7.9 km (4:33 / km) +76m 4:21 / km
ahr:155 max:166

8 PM

strength and conditioning 30:03 [1]

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