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Training Log Archive: Useless Fool

In the 7 days ending May 12, 2016:

activity # timemileskm+m
  Cycling12 7:52:00 103.76(13.2/h) 166.98(21.2/h) 986
  Paddling5 4:56:22 20.59(4.2/h) 33.14(6.7/h)
  Running7 4:52:01 24.63(11:51) 39.63(7:22) 388
  Strength3 2:25:00
  Recovery4 1:45:00
  Other1 25:00
  Total26 22:15:23 148.97 239.75 1374
  [1-5]26 16:29:50
averages - sleep:7.8 weight:79.7kg

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FrSaSuMoTuWeTh

Thursday May 12, 2016 #

4 PM

Cycling 11:04 intensity: (13 @0) + (3:03 @1) + (5:48 @2) + (2:00 @3) 4.51 km (24.5 kph)
ahr:138 max:161 shoes: Trek SL 9 FS

6 PM

Running (Orienteering) 18:53 [3] 2.0 km (9:27 / km)
ahr:151 shoes: Salomon X-Series

Incl. SUP.

Paddling 9:02 [3] 1.02 km (6.8 kph)
ahr:147 shoes: Epic V10 Sport

Running (Orienteering) 15:19 [3] 2.41 km (6:21 / km)
ahr:167 shoes: Salomon X-Series

7 PM

Paddling 14:46 [3] 1.57 km (6.4 kph)
ahr:137 shoes: Epic V10 Sport

Running (Orienteering) 24:23 [3] 4.1 km (5:57 / km)
ahr:156 shoes: Salomon X-Series

Paddling 13:00 [3] 1.79 km (8.3 kph)
ahr:136 shoes: Epic V10 Sport

8 PM

Running (Orienteering) 14:33 [3] 2.31 km (6:18 / km)
ahr:156 shoes: Salomon X-Series

Paddling 5:04 [3] 0.75 km (8.9 kph)
ahr:137 shoes: Epic V10 Sport

Other (Transition) 25:00 [2]
ahr:120

Taking care of kayak, long transition at MaMe, as changing all the clothing and waiting Tim to arrive.

Cycling 41:19 [3] 14.57 km (21.2 kph)
ahr:149 shoes: Trek SL 9 FS

C • Hihiii 3
9 PM

Running (Orienteering) 32:02 [3] 2.79 km (11:29 / km)
ahr:140 shoes: Salomon S-lab Speed

10 PM

Cycling 1:09:15 [3] 25.75 km (22.3 kph)
ahr:140 shoes: Trek SL 9 FS

11 PM

Cycling 13:43 intensity: (1:55 @0) + (10:05 @1) + (1:43 @2) 4.5 km (19.7 kph) +34m
ahr:122 max:141 shoes: Trek SL 9 FS

Wednesday May 11, 2016 #

Event: Trail Cup Helsinki - Herttoniemi
 
8 AM

Cycling 2:10:08 intensity: (1:03:47 @0) + (56:12 @1) + (10:09 @2) 34.56 km (15.9 kph) +441m
ahr:114 max:149 shoes: Trek SL 9 FS

1 PM

Strength (Calisthenics) 55:00 [4]

3 PM

Recovery (FoamRoll) 30:00 [1]

Tuesday May 10, 2016 #

6 AM

Cycling 12:21 intensity: (8:51 @0) + (3:30 @1) 4.51 km (21.9 kph)
ahr:109 max:131 shoes: Trek SL 9 FS

7 AM

Paddling 1:57:18 intensity: (1:50:40 @0) + (6:38 @1) 12.15 km (6.2 kph)
ahr:96 max:126 slept:7.0 shoes: Epic V10 Sport

With Kamilla, Tim and JF.
10 AM

Cycling 13:22 intensity: (11:06 @0) + (2:16 @1) 4.51 km (20.2 kph) +38m
ahr:104 max:130 shoes: Trek SL 9 FS

12 PM

Cycling 38:24 [2] 13.78 km (21.5 kph) +79m
ahr:127 max:165 shoes: Trek SL 9 FS

To route start.
1 PM

Running (Trail) 1:38:21 [3] 14.16 km (6:57 / km) +207m 6:28 / km
ahr:149 max:178 shoes: Salomon Sense Ultra SG5

Going trough the first part of the #AloneInTheEast running section.
3 PM

Cycling 26:41 [1] 11.98 km (26.9 kph) +96m
ahr:117 max:150 shoes: Trek SL 9 FS

8 PM

Recovery (FoamRoll) 30:00 [1]

Monday May 9, 2016 #

10 AM

Cycling 11:57 intensity: (33 @0) + (11:24 @1) 4.5 km (22.6 kph)
ahr:115 max:131 shoes: Trek SL 9 FS

Paddling 2:17:12 intensity: (1:57:44 @0) + (19:27 @1) + (1 @2) 15.86 km (6.9 kph)
ahr:102 max:132 shoes: Epic V10 Sport

1 PM

Cycling 15:50 intensity: (12:58 @0) + (2:52 @1) 4.52 km (17.1 kph) +38m
ahr:103 max:128 shoes: Trek SL 9 FS

2 PM

Strength (Calisthenics) 45:00 [4]

Abs felt this one.
7 PM

Recovery 15:00 [1]

Sunday May 8, 2016 #

2 PM

Cycling 1:27:56 intensity: (4:21 @0) + (19:18 @1) + (49:19 @2) + (14:58 @3) 39.29 km (26.8 kph) +260m
ahr:138 max:164 slept:9.0 weight:79.6kg shoes: Trek SL 9 FS

Easy ride to Söderkulla and back. Unfortunately short ride due the lack of time.
10 PM

Running 29:33 intensity: (21 @0) + (41 @1) + (28:31 @2) 5.36 km (5:31 / km) +64m 5:12 / km
ahr:142 max:154 shoes: Salomon X-Series

Saturday May 7, 2016 #

12 PM

Running (Orienteering) 19:08 intensity: (7:45 @0) + (11:12 @1) + (11 @2) 2.11 km (9:04 / km) +13m 8:48 / km
ahr:115 max:135 slept:7.5 weight:79.8kg shoes: Salomon Sense 5

With Kiri.

Running (Orienteering) 39:49 intensity: (5:19 @0) + (10:42 @1) + (7:21 @2) + (7:53 @3) + (8:34 @4) 4.39 km (9:04 / km) +104m 8:07 / km
ahr:141 max:179 shoes: Salomon Sense 5

This went to shit, CP5 were "bit" interesting as a bog...
6 PM

Strength (Calisthenics) 45:00 [4]

Back to basics fatties.
8 PM

Recovery (FoamRoll) 30:00 [1]

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