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Training Log Archive: Red Fat Elf

In the 7 days ending Sep 27:

activity # timemileskm+m
  Bike11 8:38:29 120.09(13.9/h) 193.26(22.4/h) 1390
  Nordic Walking / Walking9 7:07:48 22.02(19:26) 35.43(12:04) 204
  Run4 3:13:18 20.36(9:30) 32.77(5:54) 497
  Paddle2 2:59:28 11.78(3.9/h) 18.97(6.3/h) 146
  Recovery Practices1 15:00
  Total24 22:14:03 174.25 280.43 2237
  [1-5]21 14:09:42
averages - sleep:8.2 rhr:55 weight:77.7kg

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MoTuWeThFrSaSu

Sunday Sep 27 #

8 AM

Note
rhr:52 slept:9.5 weight:77kg

99%
10 AM

Bike 4:11:19 intensity: (45 @0) + (6:40 @1) + (45:06 @2) + (2:43:44 @3) + (28:04 @4) + (7:00 @5) 125.26 km (29.9 kph) +719m
ahr:154 max:200 shoes: Bianchi Aria

With JF.

Always good idea to ride Immersby road at the very end, good sprint training - after +100km - well, got HR to 200. F*ck that felt bad and and were barely able too see anymore but... PR.

Saturday Sep 26 #

7 AM

Note
rhr:55 slept:8.5 weight:78kg (rest day)

83% - weird, sleep quality is still below optimal.
9 AM

Nordic Walking / Walking 59:40 intensity: (46:06 @0) + (13:09 @1) + (25 @2) 5.54 km (10:46 / km) +17m 10:36 / km
ahr:96 max:132

4 PM

Nordic Walking / Walking 54:39 intensity: (43:13 @0) + (10:51 @1) + (35 @2) 4.95 km (11:02 / km) +42m 10:35 / km
ahr:94 max:128

Friday Sep 25 #

6 AM

Note
rhr:55 slept:8.0 weight:78.1kg

7 AM

Nordic Walking / Walking 29:02 intensity: (27:06 @0) + (1:56 @1) 2.42 km (12:00 / km) +54m 10:47 / km
ahr:89 max:113

5 PM

Bike 16:14 intensity: (24 @0) + (4:14 @1) + (11:06 @2) + (30 @3) 5.46 km (20.2 kph) +57m
ahr:130 max:154

7 PM

Nordic Walking / Walking 1:30:00 [0] 7.0 km (12:51 / km)
shoes: Salomon Sense Escape

Thursday Sep 24 #

6 AM

Note
rhr:60 slept:7.0

Poor sleep - again. 60%, HR elevated.

--

Been listening Insomnium quite a lot lately.

Mute is my sorrow by Insomnium.




"Dark is the path in the end".


7 AM

Nordic Walking / Walking 22:56 intensity: (17:56 @0) + (4:15 @1) + (45 @2) 1.94 km (11:51 / km) +13m 11:28 / km
ahr:96 max:132

Bike 24:59 intensity: (6:46 @0) + (15:38 @1) + (2:35 @2) 8.27 km (19.9 kph) +45m
ahr:109 max:134

5 PM

Run 26:04 intensity: (10:46 @0) + (6:32 @1) + (4:22 @2) + (3:30 @3) + (54 @4) 4.87 km (5:21 / km) +178m 4:31 / km
ahr:112 max:180

7 PM

Nordic Walking / Walking 1:15:00 [0] 5.0 km (15:00 / km)
shoes: Salomon Sense Escape

Wednesday Sep 23 #

6 AM

Note
rhr:56 slept:7.75

Hmm - not so great sleep quality - felt tired in the morning.

74%, said the watch.
7 AM

Nordic Walking / Walking 14:45 intensity: (13:04 @0) + (1:41 @1) 1.21 km (12:10 / km) +13m 11:32 / km
ahr:94 max:123

Bike 15:34 intensity: (2:51 @0) + (10:48 @1) + (1:55 @2) 5.46 km (21.0 kph) +30m
ahr:112 max:141

4 PM

Bike 12:33 intensity: (2:57 @0) + (8:53 @1) + (43 @2) 4.42 km (21.1 kph) +16m
ahr:108 max:133

5 PM

Paddle 1:20:00 [1] 6.5 km (4.9 kph)

6 PM

Bike 1:30:00 [1] 15.0 km (10.0 kph) +200m
shoes: Trek SL 9 FS

7 PM

Run 45:00 [1] 5.0 km (9:00 / km) +100m 8:11 / km
shoes: Salomon Sense Ride 3

8 PM

Bike 45:00 [1] 10.0 km (13.3 kph) +188m
shoes: Trek SL 9 FS

10 PM

Bike 22:29 intensity: (5:43 @0) + (11:17 @1) + (5:29 @2) 4.85 km (12.9 kph) +49m
ahr:112 max:137

Tuesday Sep 22 #

6 AM

Note
rhr:54 slept:8.5 weight:77.8kg

100% - and it felt like that.
7 AM

Run 52:51 intensity: (1:10 @0) + (1:42 @1) + (34:03 @2) + (15:56 @3) 9.51 km (5:33 / km) +82m 5:20 / km
ahr:140 max:162 shoes: Salomon Sonic Accelerate

9 AM

Note

Dropped weight from 82,5 to 77,8 without much of an effort.
That is 4,7 kilos by now - 2,8 kilos to first target, and aim were by xmas.

And now when it is time to start for proper running again, should not be a much of an issue.
5 PM

Bike 15:30 intensity: (2:02 @1) + (10:56 @2) + (2:32 @3) 5.45 km (21.1 kph) +45m
ahr:134 max:159

8 PM

Nordic Walking / Walking 1:05:56 intensity: (48:16 @0) + (17:40 @1) 6.08 km (10:50 / km) +52m 10:24 / km
ahr:88 max:121

Monday Sep 21 #

5 AM

Nordic Walking / Walking 15:50 intensity: (14:11 @0) + (1:24 @1) + (15 @2) 1.29 km (12:18 / km) +13m 11:42 / km
ahr:86 max:143

Bike 12:49 intensity: (50 @0) + (8:55 @1) + (2:50 @2) + (14 @3) 4.78 km (22.4 kph) +25m
ahr:117 max:147

6 AM

Paddle 1:39:28 intensity: (35:18 @0) + (1:01:50 @1) + (2:20 @2) 12.47 km (7.5 kph) +146m
ahr:105 max:134 shoes: Rebel Husky

8 AM

Bike 12:02 intensity: (23 @0) + (1:45 @1) + (9:06 @2) + (48 @3) 4.31 km (21.5 kph) +16m
ahr:130 max:150 shoes: Trek SL 9 FS

4 PM

Run 1:09:23 intensity: (26:36 @0) + (23:28 @1) + (10:22 @2) + (6:52 @3) + (2:05 @4) 13.38 km (5:11 / km) +137m 4:56 / km
ahr:111 max:178 shoes: Salomon Sonic Accelerate

HR is a mess. Again.
Elevation were a mess. Again.
8 PM

Recovery Practices (Mobilization) 15:00 [0]

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