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Training Log Archive: Sovijarvi

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Run8 7:37:34 41.65(10:59) 67.02(6:50) 802
  Bike4 3:06:51 26.87(8.6/h) 43.24(13.9/h) 368
  Body Work5 2:30:00
  Paddle1 38:03 2.17(3.4/h) 3.5(5.5/h)
  Strenght1 20:00
  Total19 14:12:28 70.69 113.77 1170
  [1-5]19 14:06:01
averages - sleep:7.4 rhr:61 weight:80.1kg

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

6 AM

Run 1:57:07 intensity: (50 @1) + (1:05:10 @2) + (50:28 @3) + (39 @4) 21.9 km (5:21 / km) +188m 5:08 / km
ahr:147 max:168 slept:6.5 weight:79.3kg shoes: Salomon X-Series

Bad sleep as wife was couching from 2230 to 0130.
Dog woke me up at 0200, then again 0230 - theme was "let me out" - to smell air... ...and at 0300 he throw up to the carpet. Great. Luckily the whole stomach at once so no need to clean several times.

Alarm was 0530, start of the run 0630 with Saku & Ruut.
Would been a perfect excuse not to run.

"Some of us wake up while others roll over".
10 PM

Body Work (FoamRoll) 30:00 [1]

Saturday Oct 8, 2016 #

7 PM

Run (Canicross) 26:09 intensity: (48 @0) + (8:18 @1) + (16:36 @2) + (27 @3) 4.69 km (5:34 / km) +86m 5:06 / km
ahr:134 max:157 shoes: Salomon X-Series

What an bullshit run with Rio.
8 PM

Body Work (FoamRoll) 30:00 [1]

Friday Oct 7, 2016 #

2 PM

Strenght (Calisthenics ) 20:00 [2]

Light wake up for the body.
4 PM

Body Work (FoamRoll) 30:00 [1]

Thursday Oct 6, 2016 #

8 AM

Note
rhr:61 slept:8.0 weight:80.1kg

Not recovered from yesterday yet.
Slept well.
Weigh up again, long road to 71kg...
4 PM

Bike 12:11 intensity: (1:18 @0) + (10:20 @1) + (33 @2) 4.44 km (21.9 kph) +4m
ahr:121 max:136 shoes: Trek SL 9 FS

5 PM

Bike (Trail) 1:35:51 [1] *** 19.18 km (12.0 kph) +208m
ahr:121 max:154 shoes: Trek SL 9 FS

1st bike section.
7 PM

Run (Orienteering) 2:10:25 [1] ***** 6.3 km (20:42 / km) +204m 17:49 / km
ahr:109 max:150 shoes: Salomon S-lab Speed

9 PM

Bike 1:03:02 [1] 15.15 km (14.4 kph) +120m
ahr:113 max:146 shoes: Trek SL 9 FS

10 PM

Paddle 38:03 [1] 3.5 km (5.5 kph)
ahr:113 max:146

including time at TA.
11 PM

Bike 15:47 intensity: (3:27 @0) + (11:01 @1) + (1:19 @2) 4.48 km (17.0 kph) +36m
ahr:120 max:140 shoes: Trek SL 9 FS

Wednesday Oct 5, 2016 #

10 AM

Run tempo 44:10 intensity: (24 @0) + (2 @1) + (2:54 @2) + (11:15 @3) + (29:35 @4) 8.74 km (5:03 / km) +94m 4:48 / km
ahr:168 max:184 slept:7.5 weight:79.2kg shoes: Salomon X-Series

WU, 2,17km @ 5:12 / ahr 150

Tempo, ( gravel and partly on trails ),
4,92km @ 4:43 / ahr 177

WD, 1,70km @ 5:50.

----

Other stuff,
Morning weight 79,2. 8,2kg to the goal.
Not very good quality sleep.
7 PM

Run 1:02:43 intensity: (6:22 @1) + (36:38 @2) + (18:22 @3) + (1:21 @4) 10.52 km (5:58 / km) +118m 5:39 / km
ahr:144 max:185 shoes: Salomon X-Series

With Rio, Wiima, Ilkka, Kaisa and Erkki.
9 PM

Body Work (FoamRoll) 30:00 [1]

Tuesday Oct 4, 2016 #

6 AM

Run warm up/down 16:04 intensity: (6 @0) + (12 @1) + (6:40 @2) + (9:06 @3) 3.03 km (5:18 / km)
ahr:150 max:161 slept:7.5 weight:80.9kg shoes: Salomon X-Series

7 AM

Run race (Viikin Viitonen) 21:01 intensity: (8 @2) + (7 @3) + (2:44 @4) + (18:02 @5) 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.)

Run 19:31 intensity: (36 @1) + (16:58 @2) + (1:57 @3) 3.1 km (6:18 / km) +42m 5:54 / km
ahr:143 max:155 shoes: Salomon X-Series

8 PM

Run 20:24 intensity: (24 @0) + (4:13 @1) + (15:35 @2) + (12 @3) 3.74 km (5:27 / km) +36m 5:12 / km
ahr:134 max:153 shoes: Salomon Wings

9 PM

Body Work (FoamRoll) 30:00 [1]

Monday Oct 3, 2016 #

Note
slept:7.5 weight:80.8kg

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