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Training Log Archive: All-in

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  running6 5:46:48 43.37(8:00) 69.79(4:58) 537
  running/walking4 4:22:42 14.09(18:39) 22.67(11:35) 420
  strength and conditioning4 3:39:59
  Walk-O1 3:02:08 7.3(24:56) 11.75(15:30) 132
  ballgames1 52:28
  cordination1 31:01
  Total12 18:15:06 64.76 104.22 1089
  [1-5]12 17:30:06

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

10 AM

running 1:43:30 intensity: (5 @0) + (3:29 @1) + (12:37 @2) + (44:24 @3) + (42:55 @4) 21.28 km (4:52 / km) +358m 4:29 / km
ahr:154 max:172

Small trails with Sorvisto... About 1h15min near AERK treshold. Beginning feeling quite good, but in the end was bit suffering behind Juha. Muscles not working on the long distance yet, because haven't really run long trainings after beginning of January.

Could be bit better situation when thinking about the long distance races in Portugal (most important for me), but it well get better to the spring when getting some long good speed trainings done :)

Not bad still! Good training though
7 PM

running/walking 21:51 intensity: (1:09 @0) + (7:51 @1) + (3:45 @2) + (9:06 @3) 2.61 km (8:22 / km) +51m 7:37 / km
ahr:123

Saturday Feb 18, 2017 #

9 AM

running/walking 3:00:08 intensity: (33:59 @0) + (1:58:28 @1) + (27:06 @2) + (35 @3) 14.6 km (12:20 / km) +368m 10:57 / km
ahr:104 max:144

Friday Feb 17, 2017 #

11 AM

running 32:05 intensity: (6 @0) + (30 @1) + (22:20 @2) + (9:09 @3) 5.1 km (6:17 / km) +94m 5:45 / km
ahr:134 max:153

strength and conditioning 59:14 intensity: (55:07 @1) + (3:26 @2) + (41 @3)
ahr:92 max:153

running 17:36 intensity: (3 @0) + (55 @1) + (11:15 @2) + (5:23 @3) 2.86 km (6:09 / km) +15m 5:59 / km
ahr:135 max:149

6 PM

running/walking 12:48 intensity: (34 @0) + (12:02 @1) + (12 @2) 1.5 km (8:32 / km)
ahr:117 max:174

strength and conditioning 40:32 [1]

ballgames 52:28 intensity: (27:28 @1) + (15:00 @3) + (10:00 @4)

Thursday Feb 16, 2017 #

11 AM

running 31:56 intensity: (1 @0) + (25 @1) + (19:07 @2) + (12:01 @3) + (22 @4) 6.33 km (5:03 / km) +36m 4:54 / km
ahr:139 max:165

5 PM

running 1:31:29 intensity: (9 @0) + (7:42 @1) + (44:21 @2) + (13:49 @3) + (17:14 @4) + (8:14 @5) 18.5 km (4:57 / km)
ahr:138 max:187

4x1500m+2x1000m with Sorvisto from 3.25min/km to 3.00min/km

1500m's
5.07 /max hr 175
5.01 /179
4.52 /182
4.43 /185

1000m's
3.04 /186
2.58 /187

Good one! First three intervals felt very easy... Much better running than last week on the VO2max test. Also the last ones felt better than the 1000m's in autumn

Feeling ready to kick PVA's ass in the sprint races in POM and ABOM ;) :P
C • Well, 3

Wednesday Feb 15, 2017 #

11 AM

running 20:01 intensity: (2 @0) + (31 @1) + (1:04 @2) + (18:24 @3) 4.83 km (4:09 / km) +13m 4:05 / km
ahr:149 max:159

cordination 31:01 intensity: (24:30 @1) + (6:25 @2) + (6 @3)
ahr:104 max:142

running 20:10 intensity: (1 @0) + (1:13 @1) + (8:05 @2) + (10:10 @3) + (41 @4) 4.09 km (4:56 / km) +21m 4:49 / km
ahr:139 max:165

Including 4x20s
7 PM

strength and conditioning 1:00:00 [1]

Lazy core training

Tuesday Feb 14, 2017 #

6 PM

running 30:01 intensity: (1 @0) + (47 @1) + (17:49 @2) + (11:24 @3) 6.8 km (4:25 / km)
ahr:137 max:157

strength and conditioning 1:00:13 intensity: (44:59 @1) + (11:42 @2) + (3:19 @3) + (13 @4)
ahr:109 max:162

Front squats 40kg+60kg+70kg (10 reps each)
Back squats 80kg->130kg (4 reps each)
Dead lift 3x10x70kg

Monday Feb 13, 2017 #

10 AM

Walk-O 3:02:08 intensity: (2:34:42 @1) + (23:09 @2) + (4:17 @3) 11.75 km (15:30 / km) +132m 14:40 / km
ahr:108

6 PM

running/walking 47:55 intensity: (8:50 @0) + (19:05 @1) + (7:23 @2) + (10:18 @3) + (2:19 @4) 3.95 km (12:07 / km) +1m 12:06 / km
ahr:128 max:190

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