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Training Log Archive: TomiKä

In the 7 days ending Nov 13, 2011:

activity

time

miles

Cycling

6:15:40

74.88

(12.0/h)

120.5

(19.2/h)

Strength

1:37:00

Running

1:30:00

Orienteering

30:50

3.6

(8:33)

5.8

(5:19)

Teamsports

30:00

Total

10:23:30

78.48

126.3

2:26

0:00

» now

Sunday Nov 13, 2011 #

Note

For the week 8 km cycling that is not marked in the log.

8 PM

Strength 55:00 [1]

9 PM

Note

15 min stretching

Saturday Nov 12, 2011 #

9 AM

Running warm up/down 38:00 [2]
ahr:145 shoes: Asics

Running intervals 22:00 [4]
ahr:159 max:175 shoes: Asics

4x5+30'' recoveries 3'+90'': I ran the five minute intervals with an average heart rate of 159 and the short ones with almost maximum speed.

Friday Nov 11, 2011 #

7 AM

Cycling 36:00 [1] 12.0 km (20.0 kph)

4 PM

Cycling 34:00 [1] 12.0 km (21.2 kph)

9 PM

Note

15 min stretching

Thursday Nov 10, 2011 #

7 AM

Cycling 40:00 [1] 12.0 km (18.0 kph)

6 PM

Cycling 20:00 [1] 6.5 km (19.5 kph)

Teamsports (Floorball) 30:00 [3]

7 PM

Strength 22:00 [2]

Afterwards 20 min stretching

8 PM

Cycling 25:00 [1] 7.5 km (18.0 kph)

Wednesday Nov 9, 2011 #

7 AM

Cycling 38:00 [1] 12.0 km (18.9 kph)

5 PM

Cycling 34:00 [1] 12.0 km (21.2 kph)

9 PM

Note

15 min stretching and some strength

Tuesday Nov 8, 2011 #

7 AM

Cycling 35:40 [1] 12.0 km (20.2 kph)

5 PM

Cycling 30:00 [1] 10.0 km (20.0 kph)

6 PM

Running warm up/down 30:00 [2]
shoes: Asics

Orienteering 30:50 [5] 5.8 km (5:19 / km)
ahr:167 max:183 shoes: Asics

Night orienteering with Thoto: The idea was to do orienteering intervals. One person should read one control in the mind and run to it without a map as the other is following and reading the next control in the mind. The map was changed at the control. The training was quite easy and no stopping or slowing down was needed, which ruined the idea of intervals, therefore we ran with Thoto two or three controls a bit slower.
Running was really easy. Muscles felt powerful and technique was good.

C • Uuiii, du bist fit, Tomi! S... 3

7 PM

Strength 20:00 [1]

Afterwards 15 min stretching

Monday Nov 7, 2011 #

7 AM

Cycling 38:00 [1] 12.0 km (18.9 kph)

6 PM

Cycling 45:00 [1] 12.5 km (16.7 kph)

9 PM

Note

15 min stretching

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