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Training Log Archive: Sovijarvi

In the 7 days ending Dec 10:

activity # timemileskm+m
  Run9 10:21:01 69.1(8:59) 111.2(5:35) 1396
  Recovery Practices3 1:55:00 5.28 8.5
  Bike1 18:29 3.36(10.9/h) 5.41(17.6/h) 87
  Total13 12:34:30 77.74 125.11 1483
  [1-5]10 10:13:25
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Dec 10 #

11 AM

Run 1:30:12 intensity: (9:35 @0) + (10:57 @1) + (1:05:20 @2) + (4:20 @3) 17.01 km (5:18 / km) +174m 5:03 / km
ahr:148 max:180 shoes: Salomon Sonic Pro 2

8 PM

Run 1:02:21 intensity: (56 @0) + (32:43 @1) + (28:42 @2) 11.68 km (5:20 / km) +122m 5:04 / km
ahr:142 max:159 shoes: Salomon Sonic Pro 2

Saturday Dec 9 #

9 AM

Run 1:41:30 intensity: (22:43 @1) + (1:17:41 @2) + (1:06 @3) 18.53 km (5:29 / km) +195m 5:12 / km
ahr:147 max:174 shoes: Salomon Sonic Pro 2

With Rio.

Friday Dec 8 #

5 PM

Run 29:40 intensity: (26 @0) + (4:02 @1) + (25:12 @2) 5.43 km (5:28 / km) +81m 5:05 / km
ahr:149 max:163 shoes: Salomon Sonic Pro 2

Wednesday Dec 6 #

9 AM

Run 50:01 intensity: (8:08 @1) + (41:53 @2) 8.59 km (5:49 / km) +150m 5:21 / km
ahr:149 max:166 slept:8.0 shoes: Salomon S-lab Speed

With Rio - what an show...........
10 AM

Run 1:39:16 intensity: (37 @0) + (9:45 @1) + (1:28:54 @2) 16.83 km (5:54 / km) +290m 5:26 / km
ahr:149 max:166 shoes: Salomon Sonic Pro 2

Without dog.... dropped him home, changed shoes and continued for another 2 loops at KauhuKasi.

2 PM

Recovery Practices 30:00 [0]

Ankle traction and FR.
9 PM

Recovery Practices (Walking) 45:00 [0] 4.5 km (6.0 kph)

With Rio & Heidi.

Tuesday Dec 5 #

7 AM

Recovery Practices (Walking) 40:00 [0] 4.0 km (6.0 kph)

With Rio.
9 PM

Run 53:58 intensity: (55 @0) + (20:39 @1) + (32:24 @2) 9.59 km (5:38 / km) +119m 5:18 / km
ahr:144 max:159 shoes: Salomon Sonic Pro 2

From work to home after long day.

Monday Dec 4 #

6 AM

Run 1:26:29 intensity: (21 @0) + (12:28 @1) + (1:13:40 @2) 15.31 km (5:39 / km) +202m 5:18 / km
ahr:148 max:163 shoes: Salomon Sonic Pro 2

Morning run with Timo for first 10km.

Then continued to work, unfortunately rest of the route was much covered with sea water so it was not very convenient route selection.
5 PM

Bike 18:29 intensity: (12:54 @0) + (5:35 @1) 5.41 km (17.6 kph) +87m
ahr:119 max:140 shoes: Trek SL 9 FS

7 PM

Run 47:34 intensity: (21 @0) + (46:30 @1) + (43 @2) 8.24 km (5:46 / km) +63m 5:34 / km
ahr:135 max:147 shoes: Salomon Sonic Pro 2

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