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Training Log Archive: Sovijarvi

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Run13 8:18:02 54.24(9:11) 87.29(5:42) 576
  Bike4 3:47:22 41.8(11.0/h) 67.26(17.8/h) 146
  Strenght2 3:00:00
  Recovery Practices6 3:00:00
  Total24 18:05:24 96.03 154.55 722
  [1-5]24 17:48:44
averages - sleep:8.2 weight:78.7kg

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

10 AM

Run 2:23:47 intensity: (1:41 @1) + (1:52:09 @2) + (29:57 @3) 26.85 km (5:21 / km) +166m 5:12 / km
ahr:146 max:162 shoes: Salomon Sonic Pro 2

Felt easy and relaxed run.
8 PM

Recovery Practices (FoamRoll) 30:00 [1]

Didn't wanted to go for a evening run after 2 hour walk at Sipoonkorpi anymore.

First week totals 87,29km with average of 5:42.

Saturday Oct 15, 2016 #

9 AM

Bike 31:04 intensity: (3:51 @0) + (22:12 @1) + (4:59 @2) + (2 @3) 10.86 km (21.0 kph) +56m
ahr:124 max:151 shoes: Trek SL 9 FS

11 AM

Bike 12:25 intensity: (5:17 @0) + (5:15 @1) + (1:53 @2) 2.83 km (13.7 kph) +25m
ahr:117 max:147 shoes: Trek SL 9 FS

1 PM

Bike 2:00:00 [2] 30.0 km (15.0 kph)
ahr:133 shoes: Trek SL 9 FS

Run (Trail) 1:30:00 [3] 12.0 km (7:30 / km) +200m 6:55 / km
ahr:140 max:183 shoes: Salomon Wings

8 PM

Recovery Practices (FoamRoll) 30:00 [1]

Friday Oct 14, 2016 #

3 PM

Run 10:00 [1] 1.75 km (5:43 / km)
shoes: Salomon X-Series

4 PM

Strenght (HPT) 1:30:00 [3]

5 PM

Run 10:00 [2] 1.75 km (5:43 / km)
shoes: Salomon X-Series

9 PM

Recovery Practices (FoamRoll) 30:00 [1]

Thursday Oct 13, 2016 #

12 PM

Bike 31:30 intensity: (2:52 @0) + (14:17 @1) + (14:21 @2) 11.56 km (22.0 kph) +31m
ahr:128 max:148 shoes: Trek SL 9 FS

Bike 32:23 intensity: (1:26 @0) + (20:53 @1) + (10:04 @2) 12.01 km (22.3 kph) +34m
ahr:127 max:150 slept:7.5 shoes: Trek SL 9 FS

7 PM

Run 59:34 intensity: (36 @1) + (44:05 @2) + (14:53 @3) 10.47 km (5:41 / km) +78m 5:29 / km
ahr:147 max:156 shoes: Salomon X-Series

Wednesday Oct 12, 2016 #

10 AM

Run tempo 46:41 intensity: (5:26 @2) + (13:17 @3) + (25:10 @4) + (2:48 @5) 9.88 km (4:43 / km) +39m 4:38 / km
ahr:169 max:193 slept:9.5 weight:78kg shoes: Salomon X-Series

WU, 19:45, 3,9k @ 5:04.

Tempo, 26:53, 6k @ 4:29.
11 AM

Run warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Salomon X-Series

WD with short stop at pull up station.
9 PM

Recovery Practices (Mobility) 30:00 [1]

Tuesday Oct 11, 2016 #

6 AM

Run warm up/down 21:38 intensity: (5:29 @1) + (15:32 @2) + (37 @3) 3.87 km (5:35 / km) +22m 5:26 / km
ahr:139 max:153 slept:6.75 weight:79.4kg shoes: Salomon Wings

7 AM

Run (Track) 45:19 intensity: (2:31 @0) + (9:40 @1) + (6:43 @2) + (3:01 @3) + (13:20 @4) + (10:04 @5) 8.0 km (5:40 / km)
ahr:159 max:195 shoes: Salomon X-Series

WU+Calibration laps.

6x1000m @ 3'55 with 2 min recovery.

--

I need to figure out something more solid for lap times than pushing the lap button on my Suunto as there was at least 3 times during this exercise when it reacted none or late, it is annoying.
8 AM

Run warm up/down 7:45 intensity: (13 @1) + (41 @2) + (6:51 @3) 1.37 km (5:38 / km) +1m 5:37 / km
ahr:153 max:162 shoes: Salomon Wings

4 PM

Note
slept:0.75

Napping. =D
8 PM

Run 31:02 intensity: (1:32 @1) + (24:38 @2) + (4:52 @3) 5.78 km (5:22 / km) +59m 5:06 / km
ahr:146 max:155 shoes: Salomon Wings

9 PM

Recovery Practices (FoamRoll) 30:00 [1]

I can feel the yesterdays HPT =D =D

Monday Oct 10, 2016 #

2 PM

Run warm up/down 9:53 intensity: (43 @0) + (10 @1) + (7:52 @2) + (1:08 @3) 1.73 km (5:42 / km) +11m 5:31 / km
ahr:142 max:153 shoes: Salomon X-Series

3 PM

Strenght (HPT) 1:30:00 [4]

WU, pari kiekkaa.

Keppijumppaa,
Kasakkakyykkyjä,
Lantion ulkokiertäjien venytystä,
Kantapää pakaraan, variaatio.
Etureisivenytys / 1-jalan maastavetoa.
Askelkyykkyvenytys taittaen taakse kantapäähän.

A1 - Maastaveto,
15-35-55-75-85-95 x5
Työsarja 3x3 @ 105kg.

A2 - Punnerukset jalat boksilla, kahvoilla.
WU, vajaa liike, osa liike, 3x5 molempia.
Työsarja - rinta lattiaan 3x3 - vittu, ei tarttenut vielä lisäpainoja haikailla. =D

Core1 - Sivutaivutus KK,
Lämppärit 12kg,
Työsarja 3x15 @ 16kg.

Core2 - Turkkilainen ylösnousu,
Lämppärit 8kg.
Huomasi taas että ei ollut hetkeen tätä liikettä tehnyt.
Työsarja 3x3 @ 10kg - vähän turhan kevyt kuula mutta ihan hyvä liikeharjoitteluun.
4 PM

Run warm up/down 10:23 intensity: (32 @1) + (9:00 @2) + (51 @3) 1.82 km (5:42 / km)
ahr:143 max:153 shoes: Salomon X-Series

9 PM

Recovery Practices (FoamRoll) 30:00 [1]

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