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Training Log Archive: Sovijarvi

In the 7 days ending Jan 21:

activity # timemileskm+m
  Ski6 4:37:11 13.91(19:56) 22.38(12:23) 2034
  Run6 3:28:10 23.17(8:59) 37.28(5:35) 460
  Recovery Practices3 2:46:10 4.77 7.68 309
  Bike3 51:27 9.09(10.6/h) 14.62(17.1/h) 119
  Total18 11:42:58 50.93 81.96 2922
  [1-5]18 8:57:03
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Jan 21 #

11 AM

Ski warm up/down 13:34 intensity: (3:27 @0) + (1:27 @1) + (8:40 @2) 1.18 km (11:32 / km) +115m 7:45 / km
ahr:143 max:164 shoes: Atomic Backland UL78

12 PM

Ski 1:00:55 intensity: (1:22 @0) + (10:56 @1) + (17:30 @2) + (30:50 @3) + (17 @4) 6.48 km (9:24 / km) +641m 6:17 / km
ahr:161 max:176 shoes: Atomic Backland UL78

Skimo Race at Sappee.
Had difficulties with skins. :(
2 PM

Ski warm up/down 15:00 [1] 1.3 km (11:32 / km) +115m 8:00 / km
shoes: Atomic Backland UL78

WD, back to car with gear.

Saturday Jan 20 #

2 PM

Recovery Practices (Walking) 1:31:10 intensity: (1:27:30 @0) + (3:40 @1) 3.68 km (2.4 kph) +159m
ahr:101 max:135 shoes: Salomon SnowCross II

With Rio.

Friday Jan 19 #

8 AM

Run 29:15 intensity: (57 @0) + (8:49 @1) + (19:29 @2) 5.43 km (5:24 / km) +69m 5:04 / km
ahr:143 max:157 slept:8.5 shoes: Salomon SnowCross II

Good sleep - short run.
Skimo training in the evening.
8 PM

Ski 41:53 intensity: (2:22 @0) + (9:38 @1) + (15:51 @2) + (3:19 @3) + (10:43 @4) 3.37 km (12:25 / km) +361m 8:06 / km
ahr:156 max:184 shoes: Atomic Backland UL78

9 PM

Ski 24:57 intensity: (10:28 @0) + (10:45 @1) + (3:44 @2) 1.23 km (20:14 / km) +90m 14:49 / km
ahr:130 max:161 shoes: Atomic Backland UL78

Thursday Jan 18 #

8 AM

Run 31:08 intensity: (21 @0) + (13:01 @1) + (17:46 @2) 5.41 km (5:45 / km) +70m 5:24 / km
ahr:145 max:155 slept:7.0 shoes: Salomon S-lab Speed

5 PM

Run 32:38 intensity: (24 @0) + (31:33 @1) + (41 @2) 5.4 km (6:03 / km) +85m 5:36 / km
ahr:137 max:149 shoes: Salomon S-lab Speed

8 PM

Recovery Practices 45:00 [1] 4.0 km (5.3 kph) +150m
shoes: Kayland M11+

Walking in the forest with Rio, lots of new snow and non-beaten paths to wonder.
9 PM

Recovery Practices (Foamroll) 30:00 [1]

Foamroll and ball. Dog was "assisting". I do not know why he is obsessed to dig the tatami what I have at home........

Wednesday Jan 17 #

Note
(rest day)

8 AM

Bike 14:14 [1] 4.58 km (19.3 kph) +2m
slept:6.5 shoes: Trek SL 9 FS

7 PM

Bike 21:48 [1] 5.44 km (15.0 kph) +87m
shoes: Trek SL 9 FS

Tuesday Jan 16 #

7 AM

Run 31:22 intensity: (50 @0) + (29:17 @1) + (1:15 @2) 5.64 km (5:34 / km) +65m 5:15 / km
ahr:135 max:148 slept:7.5 shoes: Slab Sense Ultra

To work and trying to avoid most open spaces due high wind.
-7c and 10m/s, forecast told it feels like -15c.

Went to bed too late as got too excited about Zegama Aizkorri registration day and got lost with about 20 Youtube videos from the race.

Really slight changes to get the spot. 500 places, only 225 via draw and about 8000-9000 will apply. I never win anything on lotteries. But - still I am hoping to get a change to race in there.
4 PM

Bike 15:25 [1] 4.6 km (17.9 kph) +30m
shoes: Trek SL 9 FS

6 PM

Ski 2:00:52 intensity: (56:25 @0) + (41:25 @1) + (23:02 @2) 8.81 km (13:43 / km) +712m 9:46 / km
ahr:127 max:165 shoes: Atomic Backland UL78

With Olga at Messilä - first hour more and less teaching stuff and second hour of easy paced training.

Monday Jan 15 #

7 AM

Run 49:57 intensity: (1:31 @0) + (31:16 @1) + (17:10 @2) 9.3 km (5:22 / km) +77m 5:10 / km
ahr:139 max:157 slept:7.25 shoes: Slab Sense Ultra

Decided to return to use the HR belt even it malfunctions occasionally.
Good sleep even it was bit short.

This week plan is to change morning habits so that they will take only 20 minutes, mainly to extend the time available for running without compromising sleep.

Eventually commitment is giving up other things to maximize the efforts towards the goals.
5 PM

Run 33:50 intensity: (18 @0) + (29:36 @1) + (3:56 @2) 6.11 km (5:32 / km) +94m 5:09 / km
ahr:139 max:148 shoes: Slab Sense Ultra

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