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Training Log Archive: Useless Fool

In the 7 days ending Oct 7, 2018:

activity # timemileskm+m
  Recovery13 8:05:38 31.26 50.31 861
  Running8 6:25:12 37.65(10:14) 60.6(6:21) 983
  Strength3 2:09:52
  Total24 16:40:42 68.92 110.91 1844
  [1-5]23 12:16:20
averages - sleep:8.3 rhr:43 weight:80.5kg

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MoTuWeThFrSaSu

Sunday Oct 7, 2018 #

10 AM

Note
slept:10.75

Long sleep.
1 PM

Recovery (Trail) 1:27:43 intensity: (1:22:55 @0) + (4:48 @1) 6.19 km (14:11 / km) +92m 13:12 / km
ahr:90 max:113 shoes: Salomon Sense Escape

8 PM

Running 1:24:28 intensity: (6:14 @0) + (2:57 @1) + (1:15:17 @2) 15.88 km (5:19 / km) +147m 5:05 / km
ahr:133 max:154 shoes: Salomon Sonic RA Pro

Saturday Oct 6, 2018 #

6 AM

Note
rhr:41 slept:8.0 weight:79.5kg

8 AM

Running (Trail) 2:01:51 intensity: (2 @0) + (5:11 @1) + (43:58 @2) + (1:04:05 @3) + (8:35 @4) 13.25 km (9:12 / km) +500m 7:44 / km
ahr:148 max:180 shoes: Salomon S-lab Speed

11 AM

Running (Trail) 38:56 intensity: (8:50 @1) + (14:30 @2) + (14:11 @3) + (1:25 @4) 5.86 km (6:38 / km) +70m 6:16 / km
ahr:139 max:169 shoes: Salomon Slab Sense Ultra

Orienteering with Kiri.
1 PM

Recovery (Trail) 1:45:15 intensity: (34:26 @0) + (1:01:27 @1) + (9:06 @2) + (16 @3) 6.61 km (15:56 / km) +167m 14:09 / km
ahr:108 max:151 shoes: Salomon Sense Escape

Friday Oct 5, 2018 #

6 AM

Note
rhr:39 slept:8.0 weight:79.5kg

7,5kg to 72kg first target.
8 AM

Recovery (Bike) 14:21 intensity: (1:33 @0) + (10:42 @1) + (2:06 @2) 4.6 km (3:07 / km) +2m 3:07 / km
ahr:114 max:130 shoes: Trek SL 9 FS

4 PM

Recovery (Bike) 14:51 intensity: (5:44 @0) + (8:01 @1) + (1:06 @2) 4.62 km (3:13 / km) +30m 3:07 / km
ahr:106 max:134 shoes: Trek SL 9 FS

7 PM

Strength 50:00 [3]

Home gym.

Thursday Oct 4, 2018 #

6 AM

Note
rhr:41 slept:7.0

8 AM

Running 29:20 [1] 5.4 km (5:26 / km) +30m 5:17 / km
ahr:130 shoes: Salomon Sonic RA

6 PM

Recovery (Bike) 17:20 [1] 5.42 km (3:12 / km) +60m 3:02 / km
ahr:114 shoes: Trek SL 9 FS

8 PM

Recovery 25:00 [1] 2.5 km (10:00 / km)
shoes: Salomon Sense Escape

Wednesday Oct 3, 2018 #

6 AM

Note
rhr:46 slept:8.45 weight:79.9kg

Blah - dog was vomiting whole night so I decided to extend my sleep from 0530 to 0630 as I woke up many times. To work by bike instead of running, afternoon schedule is very tight again.
7 AM

Recovery (Bike) 13:43 [1] 4.65 km (2:57 / km) +6m 2:56 / km
ahr:101 max:117 shoes: Trek SL 9 FS

To work.

Changed cycling now completely under recovery practices as there is no MTB training ahead, just something to support logistics with very low HR. Short time / distance travels without training effect or significant effort.
7 PM

Recovery (Hill) 1:03:03 intensity: (1:47 @0) + (23:52 @1) + (32:06 @2) + (5:16 @3) + (2 @4) 4.83 km (13:04 / km) +348m 9:36 / km
ahr:126 shoes: Salomon Sense Escape

11,3kg pack & poles. Easy paced.

Tuesday Oct 2, 2018 #

6 AM

Note
rhr:46 slept:8.0 weight:81.3kg

Dropped all added sugar, wheat products and stopped drinking coffee, except morning coffee at home. Added amount of water per day about 1 liter.

Rest HR shows still bit of an increase due small flu that was causing me to skip the Sipoonkorpi Trail and sleeping a lot during the weekend. Until it drops back to normal levels, no going to zone 4 / hard training sessions before that.

Otherwise HR on low pace runs works normally.
7 AM

Recovery 35:08 [1] 3.47 km (10:07 / km) +57m 9:21 / km
ahr:99 max:124 shoes: Salomon Sense Escape

With Rio.
8 AM

Running 29:17 intensity: (8 @0) + (35 @1) + (28:34 @2) 5.46 km (5:22 / km) +47m 5:09 / km
ahr:134 max:144 shoes: Salomon Sonic RA

To work with pack.
4 PM

Running 26:59 intensity: (5 @0) + (11 @1) + (25:35 @2) + (1:08 @3) 4.95 km (5:27 / km) +66m 5:07 / km
ahr:138 max:148 shoes: Salomon Sonic RA Pro

6 PM

Strength (HPT) 1:12:14 intensity: (59:07 @0) + (13:06 @1) + (1 @2)
ahr:94 max:124

02.10. HPT & "100"
7 PM

Recovery 27:19 intensity: (26:35 @0) + (44 @1) 2.63 km (10:22 / km)
ahr:92 max:108 shoes: Salomon Sonic RA

Monday Oct 1, 2018 #

6 AM

Note
rhr:47 slept:7.8 weight:82.5kg

7 AM

Recovery (Trail) 19:27 [1] 1.58 km (12:19 / km) +19m 11:37 / km
ahr:94 max:112 shoes: Salomon Sense Escape

8 AM

Running 27:07 [1] 4.87 km (5:34 / km) +47m 5:19 / km
ahr:131 max:141 shoes: Salomon Sonic RA Pro

5 PM

Running 27:14 intensity: (4 @0) + (56 @1) + (26:14 @2) 4.92 km (5:32 / km) +76m 5:08 / km
ahr:133 max:166 shoes: Salomon Sonic RA Pro

6 PM

Strength ("100") 7:38 intensity: (1:37 @0) + (5:47 @1) + (14 @2)
ahr:110 max:126

"100" 01.10.2018

10x 1-käden etuheilautus 8kg kahvakuulalla.
(per käsi)
10x vatsarullalla vatsalihasliike.
5x renegade man maker @ 5kg per käsi.

4 kierrosta @ 7m38sek
7 PM

Recovery 47:28 intensity: (29:05 @0) + (17:24 @1) + (59 @2) 3.22 km (14:44 / km) +80m 13:06 / km
ahr:99 max:126 shoes: Salomon Sense Escape

8 PM

Recovery (Rehab) 15:00 [0]

Ankle

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