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Training Log Archive: All-in

In the 7 days ending Jan 28:

activity # timemileskm+m
  skiing skate2 6:36:05 54.58(7:15) 87.83(4:31) 2208
  skiing classic1 5:00:08 38.23(7:51) 61.52(4:53) 1459
  running4 4:00:49 30.66(7:51) 49.35(4:53) 525
  running/walking2 3:22:00 12.15(16:37) 19.56(10:20) 459
  strength and conditioning3 2:46:23
  ballgames1 57:56
  cycling2 30:01
  running technique1 26:02 1.24(20:57) 2.0(13:01)
  crosstrainer1 10:02
  Total10 23:49:26 136.86 220.26 4651
  [1-5]10 23:18:43

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MoTuWeThFrSaSu

Sunday Jan 28 #

10 AM

skiing skate 5:00:03 intensity: (7 @0) + (1:47:31 @1) + (2:40:15 @2) + (32:10 @3) 69.36 km (4:20 / km) +1624m 3:52 / km
ahr:123 max:157

With Vormisto, some part of very bad glide, othervise quite good one :)

Saturday Jan 27 #

10 AM

running/walking 1:32:48 intensity: (6:41 @0) + (1:18:48 @1) + (6:53 @2) + (25 @3) + (1 @4) 9.23 km (10:03 / km) +309m 8:37 / km
ahr:101

Youth training - path-corridor, following Vili and Niilo

strength and conditioning 58:00 intensity: (41 @0) + (48:58 @1) + (5:35 @2) + (2:46 @3)
ahr:95 max:156

cycling 10:00 intensity: (3 @0) + (8:55 @1) + (1:02 @2)
ahr:112 max:123

6 PM

skiing skate 1:36:02 intensity: (12 @0) + (53:43 @1) + (41:33 @2) + (34 @3) 18.47 km (5:12 / km) +584m 4:29 / km
ahr:118 max:142

With Vormisto, very bad glide

Friday Jan 26 #

10 AM

running 1:51:24 intensity: (5 @0) + (53 @1) + (20:00 @2) + (34:14 @3) + (56:12 @4) 22.25 km (5:00 / km) +525m 4:29 / km
ahr:156 max:177

Lahti Swimming hall's gym

10min 12km/h warm up 128/135
15min 10km/h 6% 149/154
15min 14km/h 152/157
15min 10km/h 8% 162/167
15min 15km/h 161/168
15min 10km/h 8% 171/175
15min 16km/h 174/177
6 PM

running 6:07 intensity: (7 @0) + (5:51 @1) + (9 @2) 1.0 km (6:07 / km)
ahr:110 max:121

strength and conditioning 46:55 intensity: (1:35 @0) + (39:58 @1) + (4:26 @2) + (56 @3)
ahr:102 max:147

Club's indoor training, basic circuit

ballgames 57:56 intensity: (3:09 @0) + (35:32 @1) + (17:27 @2) + (1:48 @3)
ahr:108 max:146

Club's indoor training, lazy floorball

Thursday Jan 25 #

11 AM

running 15:01 intensity: (5 @0) + (1:34 @1) + (3:42 @2) + (9:40 @3) 3.1 km (4:51 / km)
ahr:140 max:156

running technique 26:02 intensity: (15 @0) + (20:36 @1) + (3:39 @2) + (1:32 @3) 2.0 km (13:01 / km)
ahr:104 max:158

Running tech. and 3x30m + 3x100m

running 10:09 intensity: (5 @0) + (45 @1) + (5:35 @2) + (3:44 @3) 2.0 km (5:05 / km)
ahr:134 max:146

4 PM

running 1:38:08 intensity: (1 @0) + (18:55 @1) + (29:53 @2) + (17:19 @3) + (20:56 @4) + (11:04 @5) 21.0 km (4:40 / km)
ahr:127 max:190

5x2000m, with Vormisto... Not the most freshiest feeling, but good training

6.49,2
6.39,2
6.29,5
6.18,3
6.04,2 (pace of 6.10, but the last 400m faster... About 56 of the last lap of 333m)

Tuesday Jan 23 #

1 PM

skiing classic 5:00:08 intensity: (6:27 @0) + (1:29:49 @1) + (2:31:50 @2) + (49:40 @3) + (2:22 @4) 61.52 km (4:53 / km) +1459m 4:22 / km
ahr:125 max:166

Still enough skiing tracks in Lahti-Hollola area, though not that many extra

Monday Jan 22 #

12 PM

cycling 20:01 intensity: (10 @0) + (18:11 @1) + (1:40 @2)
ahr:110 max:128

strength and conditioning 1:01:28 intensity: (4:11 @0) + (44:29 @1) + (8:09 @2) + (3:55 @3) + (44 @4)
ahr:103 max:164

crosstrainer 10:02 intensity: (3 @0) + (5:27 @1) + (4:32 @2)
ahr:119 max:130

5 PM

running/walking 1:49:12 intensity: (6:46 @0) + (1:19:22 @1) + (20:27 @2) + (2:10 @3) + (27 @4) 10.33 km (10:34 / km) +150m 9:51 / km
ahr:105 max:169

Youth training in Mukkula

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