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Training Log Archive: Sovijarvi

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Recovery Practices8 5:00:00 9.63 15.5
  Run4 3:38:44 20.47(10:41) 32.94(6:38) 599
  Bike6 1:35:39 20.24(12.7/h) 32.58(20.4/h) 287
  Total18 10:14:23 50.34 81.02 886
  [1-5]11 4:38:15
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

9 AM

Recovery Practices (Walking) 50:00 [0] 5.0 km (6.0 kph)
shoes: Salomon Slab Wings

With Rio.
8 PM

Recovery Practices (Foamroll) 30:00 [0]

FR + ankle mobility.

Saturday Nov 11, 2017 #

9 AM

Run 1:59:14 intensity: (1:41 @0) + (25:08 @1) + (1:00:32 @2) + (11:31 @3) + (18:51 @4) + (1:31 @5) 16.28 km (7:19 / km) +472m 6:24 / km
ahr:156 max:192 shoes: Slab Sense Ultra

With HTRC and Rio at Mustavuori & Mt.Vuosaari,



7 PM

Recovery Practices (Foamroll) 40:00 [0]

Friday Nov 10, 2017 #

4 PM

Bike 16:28 intensity: (13:22 @0) + (3:06 @1) 5.39 km (19.6 kph) +63m
ahr:114 max:140 shoes: Trek SL 9 FS

9 PM

Recovery Practices (Walking) 45:00 [0] 4.5 km (6.0 kph)
shoes: Salomon Slab Wings

With Rio.

Thursday Nov 9, 2017 #

7 AM

Bike 14:49 intensity: (10:41 @0) + (3:41 @1) + (27 @2) 5.41 km (21.9 kph) +42m
ahr:117 max:149 shoes: Trek SL 9 FS

Wednesday Nov 8, 2017 #

8 AM

Bike 14:34 intensity: (9:42 @0) + (4:52 @1) 5.42 km (22.3 kph) +41m
ahr:118 max:138 shoes: Trek SL 9 FS

4 PM

Bike 16:45 intensity: (15:15 @0) + (1:30 @1) 5.42 km (19.4 kph) +67m
ahr:111 max:135 shoes: Trek SL 9 FS

8 PM

Recovery Practices (Mobility) 45:00 [0]

FR + ankle mobility.

Tuesday Nov 7, 2017 #

7 AM

Bike 16:08 [1] 5.52 km (20.5 kph)
ahr:107 max:135 slept:8.5 shoes: Trek SL 9 FS

4 PM

Bike 16:55 intensity: (14:17 @0) + (2:38 @1) 5.42 km (19.2 kph) +74m
ahr:112 max:141 shoes: Trek SL 9 FS

6 PM

Run 25:08 intensity: (24 @0) + (20:19 @1) + (4:25 @2) 4.21 km (5:58 / km) +52m 5:37 / km
ahr:142 max:217 shoes: Salomon Sonic Pro 2

7 PM

Run 10:54 intensity: (46 @0) + (10:08 @1) 1.84 km (5:55 / km)
ahr:129 max:137 shoes: Slab Sense Ultra

9 PM

Recovery Practices (Walking) 30:00 [1] 3.0 km (6.0 kph)

Monday Nov 6, 2017 #

7 AM

Run 1:03:28 [1] 10.61 km (5:59 / km) +75m 5:47 / km
ahr:139 max:145 slept:7.0 shoes: Salomon Sonic Pro 2

Morning run. Short sleep.
9 PM

Recovery Practices (Walking) 30:00 [0] 3.0 km (6.0 kph)
shoes: Salomon Slab Wings

With Rio.
10 PM

Recovery Practices (Stretching) 30:00 [0]

FR, ball and movement to ankle.

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