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Training Log Archive: Red Fat Elf

In the 7 days ending Oct 4:

activity # timemileskm+m
  Bike15 7:02:29 82.4(11.7/h) 132.61(18.8/h) 1025
  Run5 6:36:02 35.85(11:03) 57.7(6:52) 102219 /19c100%
  Nordic Walking / Walking10 4:04:34 12.59(19:26) 20.25(12:04) 178
  Paddle2 4:04:12 7.91 12.73 83
  Total26 21:47:17 138.75 223.3 230819 /19c100%
  [1-5]24 15:48:34
averages - sleep:7.4 rhr:58 weight:76.8kg

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MoTuWeThFrSaSu

Sunday Oct 4 #

6 AM

Note
rhr:59 slept:8.25

77%
9 AM

Run 1:42:29 intensity: (3:18 @0) + (32:49 @1) + (1:06:22 @2) 13.09 km (7:50 / km) +272m 7:06 / km
ahr:124 max:141

2 PM

Bike 12:20 intensity: (1:00 @0) + (10:08 @1) + (1:12 @2) 4.64 km (22.6 kph) +29m
ahr:115 max:127

Paddle 2:34:12 intensity: (34:25 @0) + (1:35:46 @1) + (23:27 @2) + (34 @3) 12.73 km (5.0 kph) +83m
ahr:111 max:153

Bike 18:48 intensity: (7:41 @0) + (10:28 @1) + (39 @2) 4.8 km (15.3 kph) +55m
ahr:104 max:127

Saturday Oct 3 #

6 AM

Note
rhr:57 slept:7.25

97%
11 AM

Run (Rogaining) 2:57:33 intensity: (1:32 @0) + (5:51 @1) + (33:10 @2) + (1:51:48 @3) + (24:39 @4) + (33 @5) *** 25.6 km (6:56 / km) +436m 6:23 / km
ahr:153 max:200 spiked:19/19c shoes: Salomon Sense Ride 3

8 PM

Nordic Walking / Walking 17:40 intensity: (16:04 @0) + (1:36 @1) 1.22 km (14:31 / km) +13m 13:48 / km
ahr:95 max:110

Friday Oct 2 #

7 AM

Nordic Walking / Walking 15:03 [0] 1.19 km (12:39 / km) +15m 11:55 / km
ahr:81 max:96 rhr:56 slept:6.75

Bike 15:39 intensity: (8:41 @0) + (6:49 @1) + (9 @2) 5.43 km (20.8 kph) +35m
ahr:101 max:124

3 PM

Bike 28:56 intensity: (7:22 @0) + (19:23 @1) + (2:11 @2) 9.24 km (19.2 kph) +57m
ahr:110 max:136

6 PM

Nordic Walking / Walking 36:27 intensity: (33:29 @0) + (2:32 @1) + (26 @2) 3.54 km (10:17 / km) +17m 10:03 / km
ahr:69 max:132

7 PM

Paddle 1:30:00 [1]

Pool training at Itäkeskus.
10 PM

Nordic Walking / Walking 30:00 [0] 3.0 km (10:00 / km)
shoes: Salomon Speedcross 5

Thursday Oct 1 #

7 AM

Note
rhr:60 slept:7.33 weight:76.7kg

Nordic Walking / Walking 15:01 intensity: (14:32 @0) + (29 @1) 1.24 km (12:08 / km) +15m 11:26 / km
ahr:86 max:110

Bike 14:53 intensity: (3:17 @0) + (10:18 @1) + (1:18 @2) 5.46 km (22.0 kph) +31m
ahr:110 max:136

5 PM

Bike 16:45 intensity: (1:44 @0) + (10:54 @1) + (4:07 @2) 5.45 km (19.5 kph) +47m
ahr:117 max:139

8 PM

Nordic Walking / Walking 45:00 [0] 3.0 km (15:00 / km) +50m 13:51 / km
shoes: Salomon Speedcross 5

Wednesday Sep 30 #

7 AM

Nordic Walking / Walking 16:33 intensity: (16:16 @0) + (17 @1) 1.23 km (13:27 / km) +13m 12:47 / km
ahr:87 max:105 rhr:60 slept:7.66

Bike 14:43 intensity: (5:02 @0) + (9:08 @1) + (33 @2) 5.45 km (22.2 kph) +26m
ahr:107 max:130

4 PM

Bike 43:43 intensity: (7:13 @0) + (23:18 @1) + (12:46 @2) + (26 @3) 16.49 km (22.6 kph) +124m
ahr:115 max:148

Bike 14:41 intensity: (1:28 @0) + (7:54 @1) + (5:12 @2) + (7 @3) 5.42 km (22.1 kph) +9m
ahr:119 max:145

5 PM

Bike (Orienteering) 19:22 [4] 5.8 km (18.0 kph) +45m
ahr:150 shoes: Trek SL 9 FS

6 PM

Run (Orienteering) 23:58 [4] 3.77 km (6:21 / km) +104m 5:35 / km
ahr:155 shoes: Salomon Sense Ride 3

7 PM

Bike (Orienteering) 1:19:04 [2] 12.57 km (9.5 kph) +156m
ahr:130 shoes: Trek SL 9 FS

8 PM

Run (Orienteering) 47:29 [2] 6.22 km (7:38 / km) +62m 7:16 / km
ahr:115 shoes: Salomon Sense Ride 3

10 PM

Bike 30:54 intensity: (1:19 @0) + (16:01 @1) + (12:59 @2) + (35 @3) 10.51 km (20.4 kph) +108m
ahr:122 max:147

Tuesday Sep 29 #

6 AM

Note
rhr:56 slept:7.5

76% - not so good. To bed too late.
8 AM

Nordic Walking / Walking 15:39 intensity: (15:16 @0) + (23 @1) 1.22 km (12:50 / km) +13m 12:12 / km
ahr:86 max:111

Bike 12:58 intensity: (5:15 @0) + (7:43 @1) 4.7 km (21.7 kph) +6m
ahr:103 max:116

4 PM

Bike 36:23 intensity: (17:46 @0) + (8:46 @1) + (9:28 @2) + (23 @3) 15.29 km (25.2 kph) +103m
ahr:102 max:157

Run 20:16 intensity: (15:16 @0) + (4:30 @1) + (30 @2) 3.88 km (5:13 / km) +81m 4:44 / km
ahr:80 max:136

Run 7:23 intensity: (1:45 @0) + (2:44 @1) + (2:05 @2) + (26 @3) + (23 @4) 0.96 km (7:40 / km) +9m 7:21 / km
ahr:114 max:172

Run race (Trail) 16:54 intensity: (4:05 @4) + (12:49 @5) 4.18 km (4:03 / km) +59m 3:47 / km
ahr:187 max:201 shoes: Salomon Sense SG8

Itä-Vantaan Maastojuoksu Cup.

14./26. - sijoitus ja aika odotettua parempi, ottaen huomioon että 2 kuukauteen ei oo juurikaan tehnyt mitään kovempivauhtista eikä juoksu ole ollut sille kuuluvassa roolissa, ylivoimaisesti suurimpana lajina ajankäytöllisesti.
7 PM

Bike 32:36 intensity: (55 @0) + (15:31 @1) + (15:30 @2) + (40 @3) 10.54 km (19.4 kph) +108m
ahr:124 max:148

Monday Sep 28 #

6 AM

Note
rhr:60 slept:7.25 weight:77kg (rest day)

Moderate sleep, stayed up too late and had some 2,5% IPA. Quite an effect to sleep quality, rest HR.
7 AM

Nordic Walking / Walking 15:58 intensity: (13:44 @0) + (2:14 @1) 1.31 km (12:14 / km) +13m 11:39 / km
ahr:94 max:120

8 AM

Bike 15:16 intensity: (2:19 @0) + (12:03 @1) + (54 @2) 5.45 km (21.4 kph) +29m
ahr:113 max:127 shoes: Trek SL 9 FS

5 PM

Bike 15:28 intensity: (46 @0) + (7:12 @1) + (5:14 @2) + (2:03 @3) + (13 @4) 5.39 km (20.9 kph) +58m
ahr:126 max:168

7 PM

Nordic Walking / Walking 37:13 intensity: (31:15 @0) + (5:32 @1) + (26 @2) 3.31 km (11:14 / km) +30m 10:45 / km
ahr:94 max:125

10 PM

Note



Then from the dark, a small glimmering light did appear
With the trembling wings of a butterfly, it shone a light into my night
A halo of a childish hope, reaching from somewhere, long since gone

I held my breath and it landed on my arm and asked:

"Is there still anything worth reaching for?"
And my heart said "no"
"Any light or goodness in you worth holding on to?"
And my heart said "no"

I closed my eyes, got on my weak knees and breathed in the dark glow
As her wings turned to ashes, from ashes to a black moth
I heard the sirens and screaming of the iron
And my heart still said "no"

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