Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Useless Fool

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Running30 31:08:30 143.26(13:03) 230.56(8:06) 5933
  Cycling30 18:13:04 157.52(8.6/h) 253.5(13.9/h) 2865
  Recovery22 10:20:00
  Strength11 8:10:20
  Total87 67:51:54 300.78 484.06 8798
  [1-5]86 58:06:56
averages - sleep:7.1

«»
6:54
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Apr 30, 2017 #

1 PM

Running (Trail) 1:47:31 intensity: (39:12 @0) + (48:54 @1) + (19:25 @2) 8.41 km (12:47 / km) +310m 10:48 / km
ahr:129 max:164 shoes: Salomon Sense SG6

With Noora and Rio.
7 PM

Recovery (Foamroll) 30:00 [1]

Saturday Apr 29, 2017 #

12 PM

Running (Canicross) 1:45:00 [2] 12.0 km (8:45 / km)
shoes: Salomon Sense SG6

With Rio
5 PM

Strength (Calisthenics ) 55:00 [3]

9 PM

Recovery (Foamroll) 30:00 [1]

Friday Apr 28, 2017 #

6 PM

Running 8:58 intensity: (21 @0) + (25 @1) + (8:12 @2) 1.83 km (4:54 / km) +2m 4:53 / km
ahr:150 max:159 shoes: Salomon Sonic Pro 2

7 PM

Strength (HPT) 22:38 intensity: (18:45 @0) + (3:45 @1) + (8 @2)
ahr:109 max:147

Running 8:52 intensity: (14 @0) + (52 @1) + (7:46 @2) 1.81 km (4:53 / km)
ahr:150 max:162 shoes: Salomon Sonic Pro 2

9 PM

Recovery (Mobility) 30:00 [1]

Thursday Apr 27, 2017 #

Note
(rest day)

9 PM

Recovery (Foamroll) 20:00 [1]

Wednesday Apr 26, 2017 #

8 AM

Cycling 15:41 intensity: (6:43 @0) + (8:58 @1) 5.45 km (20.9 kph) +40m
ahr:124 max:144 shoes: Trek SL 9 FS

4 PM

Cycling 25:23 intensity: (6:52 @0) + (17:30 @1) + (1:01 @2) 7.3 km (17.3 kph) +56m
ahr:128 max:151 shoes: Trek SL 9 FS

5 PM

Running (Orienteering) 52:46 [2] ** 7.51 km (7:02 / km) +98m 6:36 / km
ahr:141 max:168 shoes: Salomon Slab Sense Ultra

6 PM

Cycling (MTB-O) 1:20:40 [2] *** 15.97 km (11.9 kph) +203m
ahr:131 max:167 shoes: Trek SL 9 FS

7 PM

Running (Orienteering) 27:29 [3] * 3.21 km (8:34 / km) +209m 6:28 / km
ahr:151 max:169 shoes: Salomon Slab Sense Ultra

Cycling 39:00 [2] 7.89 km (12.1 kph) +76m
ahr:128 max:155 shoes: Trek SL 9 FS

8 PM

Running (Orienteering) 9:58 [2] 0.2 km (49:50 / km) +3m 46:21 / km
ahr:90 shoes: Salomon Slab Sense Ultra

9 PM

Cycling 49:37 [2] 11.32 km (13.7 kph) +148m
ahr:126 max:153 shoes: Trek SL 9 FS

10 PM

Cycling 33:32 intensity: (11:45 @0) + (21:24 @1) + (23 @2) 11.47 km (20.5 kph) +113m
ahr:126 max:150 shoes: Trek SL 9 FS

11 PM

Recovery (Foamroll) 15:00 [1]

Tuesday Apr 25, 2017 #

8 AM

Cycling 15:39 intensity: (7:37 @0) + (7:53 @1) + (9 @2) 5.44 km (20.9 kph) +29m
ahr:123 max:145 slept:8.25 shoes: Trek SL 9 FS

Good sleep.
5 PM

Cycling 16:10 intensity: (7:20 @0) + (8:46 @1) + (4 @2) 5.43 km (20.2 kph) +62m
ahr:124 max:145 shoes: Trek SL 9 FS

7 PM

Running (Canicross) 30:00 [2] 5.5 km (5:27 / km)
shoes: Salomon Slab Sense Ultra

Short run with Rio.
9 PM

Strength (Calisthenics) 15:00 [3]

Ring PushUps and Dips.

Recovery (Foamroll) 30:00 [1]

Monday Apr 24, 2017 #

8 AM

Running 25:08 intensity: (8 @0) + (10:17 @1) + (14:43 @2) 5.01 km (5:01 / km) +62m 4:43 / km
ahr:141 max:158 slept:6.5 shoes: Salomon Slab Sense Ultra

4 PM

Running (Trail) 1:51:48 intensity: (24:15 @0) + (57:58 @1) + (29:09 @2) + (26 @3) 12.76 km (8:46 / km) +296m 7:51 / km
ahr:135 max:168 shoes: Salomon Slab Sense Ultra

Community run with HTRC.

6 PM

Strength (HPT) 1:03:37 intensity: (1:01:15 @0) + (2:22 @1)
ahr:104 max:132

7 PM

Running 9:19 intensity: (21 @1) + (8:58 @2) 1.82 km (5:07 / km)
ahr:153 max:159 shoes: Salomon Slab Sense Ultra

9 PM

Recovery (Foamroll) 30:00 [1]

Sunday Apr 23, 2017 #

9 AM

Cycling (Trail) 2:27:43 [1] ** 19.35 km (7.9 kph) +267m
ahr:118 max:152 shoes: Trek SL 9 FS

Easy paced MTB as first section.





11 AM

Running (Orienteering) 1:07:34 [2] *** 4.84 km (13:58 / km) +204m 11:32 / km
ahr:131 max:178 shoes: Salomon Sense SG6

2nd section with Mika.

12 PM

Cycling (Trail) 27:14 [1] * 1.0 km (2.2 kph) +12m
ahr:112 max:157 shoes: Trek SL 9 FS

To third section incl. transition and waiting Ville & Petri.
1 PM

Running (Orienteering) 8:10 [1] * 0.51 km (16:01 / km) +27m 12:40 / km
ahr:134 max:155

Cycling (Trail) 52:11 [3] ** 11.31 km (13.0 kph) +116m
ahr:142 max:164 shoes: Trek SL 9 FS

2 PM

Running (Orienteering) 34:06 [3] 1.48 km (23:02 / km) +24m 21:19 / km
ahr:126 max:160 shoes: Salomon Sense SG6

4th section, only one who had time to go on that section.

Cycling 47:46 [2] 14.0 km (17.6 kph) +108m
ahr:133 max:158 shoes: Trek SL 9 FS

Last section.

GPS track.
http://www.movescount.com/moves/move153057479
9 PM

Recovery (Foamroll) 30:00 [1]

Saturday Apr 22, 2017 #

11 AM

Cycling 27:15 intensity: (13:48 @0) + (13:27 @1) 9.93 km (21.9 kph) +94m
ahr:123 max:143 shoes: Trek SL 9 FS

12 PM

Running (Trail) 57:28 intensity: (7:12 @0) + (24:56 @1) + (20:36 @2) + (4:11 @3) + (33 @4) 5.97 km (9:38 / km) +181m 8:22 / km
ahr:142 max:184 shoes: Salomon Sense SG6

Hosting a run at Partioaitta Trail Running event.

1 PM

Cycling 33:04 intensity: (14:07 @0) + (18:37 @1) + (20 @2) 10.91 km (19.8 kph) +93m
ahr:126 max:146 shoes: Trek SL 9 FS

9 PM

Recovery (Foamroll) 30:00 [1]

Friday Apr 21, 2017 #

7 AM

Cycling 14:53 intensity: (11:30 @0) + (3:13 @1) + (10 @2) 4.91 km (19.8 kph) +37m
ahr:116 max:146 shoes: Trek SL 9 FS

5 PM

Cycling 15:10 intensity: (7:21 @0) + (7:49 @1) 4.87 km (19.3 kph) +76m
ahr:124 max:143 shoes: Trek SL 9 FS

7 PM

Strength (Calisthenics ) 1:00:00 [3]

No time to go to Hipko, training at home after dinner.

Thursday Apr 20, 2017 #

8 AM

Cycling 13:52 intensity: (6:52 @0) + (7:00 @1) 4.89 km (21.2 kph) +39m
ahr:121 max:138 slept:6.5 shoes: Trek SL 9 FS

4 PM

Cycling 11:18 intensity: (9:49 @0) + (1:29 @1) 3.58 km (19.0 kph) +64m
ahr:114 max:139 shoes: Trek SL 9 FS

8 PM

Running (Canicross) 45:00 [2] 6.5 km (6:55 / km) +150m 6:12 / km
shoes: Salomon Sense SG6

With Rio at Hallainvuori.
9 PM

Recovery (Foamroll) 30:00 [1]

Wednesday Apr 19, 2017 #

8 AM

Running 23:34 intensity: (24 @0) + (4:10 @1) + (19:00 @2) 4.83 km (4:53 / km) +82m 4:30 / km
ahr:152 max:166 slept:7.0 shoes: Salomon S-lab Sense Pro2

Jogging to work, yesterdays Hipko felt clearly on mid body and legs.
10 PM

Recovery (Foamroll) 30:00 [1]

Tuesday Apr 18, 2017 #

8 AM

Cycling 14:31 intensity: (10:11 @0) + (4:09 @1) + (11 @2) 5.56 km (23.0 kph) +42m
ahr:115 max:147 shoes: Trek SL 9 FS

4 PM

Cycling 20:35 intensity: (16:27 @0) + (4:08 @1) 6.74 km (19.6 kph) +99m
ahr:115 max:144 shoes: Trek SL 9 FS

Strength (HPT) 59:05 intensity: (56:59 @0) + (2:06 @1)
ahr:95 max:137

2nd day training with single leg weighted step on box, 1-hand row with TRX, back extensions with weight and bar raises.
5 PM

Cycling 5:13 [0] 1.85 km (21.3 kph)
ahr:109 max:123 shoes: Trek SL 9 FS

9 PM

Recovery (Foamroll) 30:00 [1]

Monday Apr 17, 2017 #

12 PM

Note
(rest day)

Rest day, not planned thou.

+5 hour walk at Sipoonkorpi National Park with family.
Some jogging with Rio and Kiri but not worth marking to log.

Plan was to run from Sipoonkorpi to home but it was already 1730 when we were back at car so it was time to make dinner for the kids. Oh well, it was worth it as we had fun trip.

Sunday Apr 16, 2017 #

7 PM

Cycling 1:06:25 intensity: (32:53 @0) + (30:26 @1) + (3:06 @2) 13.7 km (12.4 kph) +224m
ahr:124 max:155 shoes: Trek SL 9 FS

Kevyttä palauttelua Kivikon teknisillä poluilla.
8 PM

Strength (Calisthenics ) 1:10:00 [3]

HPT variaatio himassa.
9 PM

Recovery (Mobility) 30:00 [1]

C • Mitä liikkeitä 7

Saturday Apr 15, 2017 #

8 AM

Running (Trail) 1:45:34 intensity: (10:53 @0) + (1:14:57 @1) + (19:44 @2) 13.86 km (7:37 / km) +271m 6:56 / km
ahr:136 max:161 shoes: Salomon Sense SG6

With Rio, Jarkko and Vilma.
6 PM

Running (Trail) 31:20 intensity: (20:45 @0) + (10:35 @1) 3.41 km (9:11 / km) +96m 8:03 / km
ahr:120 max:139 shoes: Salomon Sense SG6

With Kiri at Hallainvuori.

Friday Apr 14, 2017 #

6 PM

Running (Trail) 1:00:00 [2] 8.0 km (7:30 / km) +150m 6:51 / km
shoes: Salomon Sense SG6

With Rio at Hallainvuori. Time and distance estimated, no watch.
9 PM

Recovery (Foamroll) 30:00 [1]

Thursday Apr 13, 2017 #

8 AM

Cycling 14:01 [1] 4.88 km (20.9 kph) +21m
ahr:123 max:146 shoes: Trek SL 9 FS

5 PM

Cycling 16:55 intensity: (8:35 @0) + (8:14 @1) + (6 @2) 5.42 km (19.2 kph) +62m
ahr:123 max:147 shoes: Trek SL 9 FS

6 PM

Running (Canicross) 2:00:00 [2] 15.0 km (8:00 / km) +300m 7:16 / km
shoes: Salomon Sense SG6

With Rio at Hallainvuori, Herttoniemi and Latokartano. Stopped at dog park for a moment. Mainly easy paced jogging. Didn't took watch with me so distance & elevation gain estimated.
9 PM

Recovery (Mobility) 15:00 [1]

Wednesday Apr 12, 2017 #

8 AM

Cycling 13:36 intensity: (4:59 @0) + (8:25 @1) + (12 @2) 5.43 km (24.0 kph) +41m
ahr:126 max:149 shoes: Trek SL 9 FS

4 PM

Cycling 3:33:08 intensity: (1:54:46 @0) + (1:21:33 @1) + (16:26 @2) + (5 @3) + (18 @4) 33.17 km (9.3 kph) +638m
ahr:122 max:183 shoes: Trek SL 9 FS

With Mika, Ville and Erkki at Kivikko, Hallainvuori & Herttoniemi trails.
Season start for MTB.
9 PM

Recovery (Foamroll) 30:00 [1]

Tuesday Apr 11, 2017 #

8 AM

Running 24:34 [2] 5.34 km (4:36 / km) +36m 4:27 / km
shoes: Salomon S-lab Sense Pro2

8 PM

Strength (Calisthenics ) 20:00 [3]

Rings, these are so addicting.
9 PM

Recovery (Foamroll) 30:00 [1]

Monday Apr 10, 2017 #

8 AM

Cycling 15:00 [1] 5.44 km (21.8 kph)
shoes: Trek SL 9 FS

4 PM

Cycling 14:35 [1] 5.42 km (22.3 kph)
shoes: Trek SL 9 FS

8 PM

Strength (Calisthenics) 40:00 [4]

Ring training at home and finally was able to do series on L-Pull Up.
9 PM

Recovery (Foamroll) 30:00 [1]

Sunday Apr 9, 2017 #

2 PM

Running 1:07:13 intensity: (23 @0) + (3:27 @1) + (16:33 @2) + (37:57 @3) + (8:12 @4) + (41 @5) 14.94 km (4:30 / km) +82m 4:23 / km
ahr:167 max:187 shoes: Salomon S-lab Sense Pro2

WU, 1,4km.

Then 4 laps on steady pace, started bit faster pace than planned due cold wind. Next increased the pace for next 3 laps. Last km @ 4:00min/km.

Felt bit tired / not so normal at the beginning, and HR is bit higher than usually. Hopefully not catching a flu from the kids...
4 PM

Running warm up/down 8:08 intensity: (1:34 @1) + (6:34 @2) 1.36 km (5:58 / km) +26m 5:27 / km
ahr:149 max:159 shoes: Salomon S-lab Sense Pro2

WD
9 PM

Recovery (Mobility) 30:00 [1]

Saturday Apr 8, 2017 #

1 PM

Running (Trail) 1:25:00 [2] 11.0 km (7:44 / km)
shoes: Salomon Sense SG6

With Rio at Hallainvuori & Herttoniemi.
9 PM

Recovery (Foamroll) 30:00 [1]

Friday Apr 7, 2017 #

7 AM

Running 42:57 intensity: (16:28 @1) + (26:29 @2) 8.37 km (5:08 / km) +95m 4:51 / km
ahr:139 max:162 shoes: Salomon S-lab Sense Pro2

4 PM

Running 22:39 intensity: (18 @0) + (45 @1) + (13:14 @2) + (2:52 @3) + (5:30 @4) 4.87 km (4:39 / km) +81m 4:18 / km
ahr:163 max:184 shoes: Salomon S-lab Sense Pro2

8 PM

Strength (Calisthenics ) 40:00 [3]

Variation of HPT training at home, couldn't go to HPT as daughter is sick.
9 PM

Recovery (Foamroll) 30:00 [1]

Thursday Apr 6, 2017 #

8 AM

Cycling 16:01 [1] 5.43 km (20.3 kph) +39m
ahr:122 max:146 shoes: Trek SL 9 FS

4 PM

Cycling 16:56 [1] 5.43 km (19.2 kph) +66m
ahr:120 max:146 shoes: Trek SL 9 FS

8 PM

Strength (Calisthenics) 45:00 [3]

Ring training.
9 PM

Recovery (Foamroll) 30:00 [1]

Monday Apr 3, 2017 #

2 PM

Running (Trail) 1:33:28 intensity: (16:24 @0) + (49:22 @1) + (27:42 @2) 11.33 km (8:15 / km) +334m 7:11 / km
ahr:136 max:164 shoes: Salomon S-lab Sense Pro2

Nice run at Gdynia trails.

Sunday Apr 2, 2017 #

2 PM

Running (Trail) 2:14:06 intensity: (23:34 @0) + (1:01:26 @1) + (44:15 @2) + (4:51 @3) 12.63 km (10:37 / km) +858m 7:56 / km
ahr:139 max:172 shoes: Salomon Sense SG6

Interesting run to the highest peak of HongKong, then down on a technical small trail to see some waterfalls.

Posted some pics to my athlete FB profile, go and check them out. Nice surroundings.





Saturday Apr 1, 2017 #

12 PM

Running (Trail) 5:40:50 intensity: (7:08 @0) + (1:05:03 @1) + (2:52:49 @2) + (1:13:31 @3) + (20:55 @4) + (1:24 @5) 36.25 km (9:24 / km) +1956m 7:24 / km
ahr:156 max:188 shoes: Salomon Sense SG6

Running in Hong Kong trails,


« Earlier | Later »