Training Log Archive: Useless FoolIn the 1 days ending Oct 4, 2016:
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Tuesday Oct 4, 2016 #
6 AM
Running warm up/down 16:04 3.03 km (5:18 / km)
ahr:150 max:161 slept:7.5 weight:80.9kg shoes: Salomon X-Series
7 AM
Running race (Viikin Viitonen) 21:01 5.0 km (4:12 / km) +34m 4:04 / km
ahr:190 max:199 shoes: Salomon X-Series
Viikin Viitonen race route as a morning drill.
Watch were inaccurate, claiming that route were 5,61km, and it was bouncing a lot. Luckily there were 4 other running as well.
Time is correct and it was as poor as I expected.
5k, 21:01 @ avg. 04:11, vdot 47,0.
PK-lenkit, @ 05:23 - 05:43, pitkis + lisää 10-15sek haarukkaan.
VK-lenkit, @ 04:29 - 04:39
Tempo, esim 25-30min kympin kisavauhtia, @ 04:22 - 04:29
1k vedot, esim 6x1000m, @ 03:52 - 03:57. (2min palautuksilla.)
Watch were inaccurate, claiming that route were 5,61km, and it was bouncing a lot. Luckily there were 4 other running as well.
Time is correct and it was as poor as I expected.
5k, 21:01 @ avg. 04:11, vdot 47,0.
PK-lenkit, @ 05:23 - 05:43, pitkis + lisää 10-15sek haarukkaan.
VK-lenkit, @ 04:29 - 04:39
Tempo, esim 25-30min kympin kisavauhtia, @ 04:22 - 04:29
1k vedot, esim 6x1000m, @ 03:52 - 03:57. (2min palautuksilla.)
Running 19:31 3.1 km (6:18 / km) +42m 5:54 / km
ahr:143 max:155 shoes: Salomon X-Series
8 PM
Running 20:24 3.74 km (5:27 / km) +36m 5:12 / km
ahr:134 max:153 shoes: Salomon Wings
9 PM
Recovery (FoamRoll) 30:00 [1]