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Training Log Archive: Useless Fool

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Running28 30:44:48 178.61(10:20) 287.44(6:25) 7593
  Recovery20 9:45:00
  Cycling19 6:34:56 80.95(12.3/h) 130.28(19.8/h) 1259
  Strength3 2:47:16
  Other1 19:08 3.38(5:39) 5.44(3:31) 77
  Total70 50:11:08 262.94 423.15 8929
  [1-5]68 44:51:03
averages - sleep:8.4

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Friday Jun 30, 2017 #

10 AM

Running 25:00 [1] 3.8 km (6:35 / km) +70m 6:01 / km
slept:10.0 shoes: Salomon Slab Sense Ultra

From yard to hill and back.
5 PM

Running 57:10 intensity: (27 @0) + (44 @1) + (7:29 @2) + (29:44 @3) + (18:46 @4) 12.69 km (4:30 / km) +318m 4:00 / km
ahr:171 max:182 shoes: Salomon Sonic Pro 2

Well, that was decent - compared to altitude profile.

Thursday Jun 29, 2017 #

3 PM

Running 1:38:12 intensity: (1:53 @0) + (1:05:47 @1) + (30:32 @2) 17.24 km (5:42 / km) +248m 5:19 / km
ahr:142 max:156 slept:9.5 shoes: Salomon Slab Sense Ultra

9 PM

Recovery (Mobility) 25:00 [1]

Wednesday Jun 28, 2017 #

Note
slept:9.0 (rest day)

Kind-of-a-rest day, but still walking with the dog almost 4 hours in 2 sets.

Tuesday Jun 27, 2017 #

10 AM

Running hills 41:23 intensity: (1:38 @0) + (23:22 @1) + (16:12 @2) + (9 @3) + (2 @4) 7.26 km (5:42 / km) +249m 4:52 / km
ahr:143 max:177 slept:9.25 shoes: Salomon Sonic Pro 2

With Rio, hill repeats.
7 PM

Running 1:18:20 intensity: (1:04 @0) + (14:04 @1) + (1:03:12 @2) 15.25 km (5:08 / km) +334m 4:38 / km
ahr:147 max:161 shoes: Salomon Sonic Pro 2

Evening jog.
11 PM

Recovery (Foamroll) 30:00 [1]

Monday Jun 26, 2017 #

10 AM

Running 50:00 [1] 8.0 km (6:15 / km) +160m 5:41 / km
shoes: Salomon Sense 5

2x 4k loop to the hill from the shore.
6 PM

Running (Trail) 55:51 intensity: (18 @0) + (20 @1) + (13:59 @2) + (29:23 @3) + (11:51 @4) 10.08 km (5:32 / km) +326m 4:46 / km
ahr:169 max:184 slept:10.0 shoes: Salomon Slab Sense Ultra

Himos Trail community run - good going! =D
10 PM

Recovery (Foamroll) 30:00 [1]

Thursday Jun 22, 2017 #

Note
(rest day)

Wednesday Jun 21, 2017 #

Event: Hyvinkää Trail
 
7 PM

Running race (Trail) 2:08:05 intensity: (10 @0) + (51 @1) + (1:08:41 @2) + (50:22 @3) + (8:01 @4) 21.97 km (5:50 / km) +832m 4:54 / km
ahr:165 max:182 shoes: Salomon Sense SG6

Weirdest run for a long time.
Had to stop to toilet break at 25min...
Took 17km to get legs open, then it was ok run.
Ahr. is under aerobic step.

1h8min on zone 2...
and only 8 minutes on 4.

Results. 11./57.
http://online4.tulospalvelu.fi/tulokset/fi/2017_ky...

Tuesday Jun 20, 2017 #

8 AM

Cycling 17:01 [1] 5.41 km (19.1 kph) +33m
ahr:112 shoes: Trek SL 9 FS

4 PM

Cycling 18:36 intensity: (17:35 @0) + (1:01 @1) 5.44 km (17.5 kph) +66m
ahr:109 max:139 shoes: Trek SL 9 FS

8 PM

Recovery (Foamroll) 30:00 [1]

Monday Jun 19, 2017 #

6 PM

Cycling 13:26 [1] 4.48 km (20.0 kph) +18m
shoes: Trek SL 9 FS

8 PM

Cycling 11:42 [1] 3.51 km (18.0 kph) +39m
shoes: Trek SL 9 FS

9 PM

Cycling 22:53 [1] 6.56 km (17.2 kph) +52m
shoes: Trek SL 9 FS

10 PM

Recovery (Mobility) 30:00 [1]

Sunday Jun 18, 2017 #

8 AM

Cycling 32:43 intensity: (27:55 @0) + (4:48 @1) 11.63 km (21.3 kph) +131m
ahr:115 max:141 shoes: Trek SL 9 FS

9 AM

Running (Trail) 1:25:36 intensity: (2:25 @0) + (1:01:22 @1) + (21:49 @2) 12.04 km (7:07 / km) +291m 6:21 / km
ahr:139 max:153 shoes: Salomon Sense SG6

With HTRC @ Sipoonkorpi.

Again, Spartan stopped logging during the run...
10 AM

Running (Trail) 1:34:43 intensity: (2:21 @0) + (32:08 @1) + (56:34 @2) + (3:40 @3) 14.16 km (6:41 / km) +426m 5:49 / km
ahr:147 max:173 shoes: Salomon Sense SG6

2nd part...
12 PM

Cycling 36:12 intensity: (14:37 @0) + (21:35 @1) 11.69 km (19.4 kph) +141m
ahr:125 max:142 shoes: Trek SL 9 FS

9 PM

Running (Trail) 40:18 intensity: (4:21 @0) + (29:49 @1) + (6:08 @2) 5.16 km (7:49 / km) +130m 6:56 / km
ahr:135 max:156 shoes: Salomon Slab Sense Ultra

Testing new "Last Man Standing" loop.
It will be interesting.

Saturday Jun 17, 2017 #

8 AM

Running (Trail) 1:55:28 intensity: (1:21 @0) + (1:40 @1) + (37:13 @2) + (49:57 @3) + (20:10 @4) + (5:07 @5) 18.5 km (6:14 / km) +850m 5:05 / km
ahr:169 max:188 shoes: Salomon Sense SG6

9 PM

Recovery (Foamroll) 30:00 [1]

Friday Jun 16, 2017 #

8 AM

Running 36:35 [2] 6.8 km (5:23 / km) +21m 5:18 / km
ahr:141 max:163 slept:7.25 shoes: Salomon Sonic Pro 2

Running to work.
4 PM

Cycling 15:16 intensity: (5:08 @0) + (9:39 @1) + (29 @2) 5.39 km (21.2 kph) +61m
ahr:127 max:152 shoes: Trek SL 9 FS

9 PM

Recovery (Foamroll) 30:00 [1]

Thursday Jun 15, 2017 #

6 PM

Running 55:00 [3] 12.0 km (4:35 / km) +150m 4:19 / km
shoes: Salomon Sonic Pro 2

Faster paced run without dog, too hot for him.
Hallainvuori-Viikki-Latokartano-Hallainvuori-Myllypuro-Hallainvuori.
9 PM

Recovery (Foamroll) 30:00 [1]

Wednesday Jun 14, 2017 #

6 PM

Running (Trail) 1:16:45 [1] 11.24 km (6:50 / km) +278m 6:05 / km
ahr:150 max:171 shoes: Salomon Sense SG6

10 PM

Recovery (Mobility) 25:00 [1]

Tuesday Jun 13, 2017 #

7 AM

Cycling 15:27 [1] 5.42 km (21.0 kph) +41m
ahr:103 max:122 slept:7.0 shoes: Trek SL 9 FS

6 PM

Running 50:00 [2] 9.0 km (5:33 / km) +100m 5:16 / km
shoes: Salomon Sonic Pro 2

9 PM

Recovery (Foamroll) 30:00 [1]

Monday Jun 12, 2017 #

4 PM

Cycling 16:38 [1] 5.42 km (19.6 kph) +41m
ahr:112 max:138 slept:7.0 shoes: Trek SL 9 FS

Raining.
5 PM

Cycling 18:09 [1] 5.42 km (17.9 kph) +41m
ahr:114 shoes: Trek SL 9 FS

6 PM

Running warm up/down (Treadmill) 6:00 [2] 1.2 km (5:00 / km)
ahr:139 shoes: Salomon Sonic Pro 2

7 PM

Strength (HPT) 45:00 [3]
ahr:97 max:130

9 PM

Recovery (Foamroll) 30:00 [1]

Sunday Jun 11, 2017 #

2 PM

Other (Kickbike) 19:08 intensity: (2:53 @0) + (11:17 @1) + (4:58 @2) 5.44 km (3:31 / km) +77m 3:17 / km
ahr:137 max:163

6 PM

Running (Trail) 2:32:18 intensity: (14:59 @0) + (1:46:37 @1) + (30:42 @2) 16.0 km (9:31 / km) +450m 8:21 / km
ahr:136 max:164 shoes: Salomon Sense SG6

HTRC community run.
Riina was leading the slower group and I took faster folks after few km's of common jogging. Nice weather.

Spartan stopped logging again during the run.
Km's from Erkki's watch.
10 PM

Recovery (Foamroll) 30:00 [1]

Saturday Jun 10, 2017 #

Event: Aitoo Trail
 
8 PM

Running (Trail) 25:00 [1] 3.5 km (7:09 / km) +100m 6:15 / km
shoes: Salomon Sense SG6

Short run after long evening out.
10 PM

Recovery (Foamroll) 30:00 [1]

Friday Jun 9, 2017 #

5 PM

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: Salomon Sonic Pro 2

Running on treadmill at work.
6 PM

Strength 45:00 [3]

Went to gym at work due no time to go to Hipko before board meeting.

Thursday Jun 8, 2017 #

8 AM

Cycling 15:29 intensity: (11:52 @0) + (3:37 @1) 5.4 km (20.9 kph) +32m
ahr:118 max:139 shoes: Trek SL 9 FS

4 PM

Cycling 18:37 intensity: (18:10 @0) + (27 @1) 5.41 km (17.4 kph) +58m
ahr:109 max:132 shoes: Trek SL 9 FS

7 PM

Running 1:30:00 [2] 12.0 km (7:30 / km) +250m 6:48 / km
shoes: Salomon Sense SG6

With Rio to Mustavuori and loop there.
10 PM

Recovery (Mobility) 20:00 [1]

Wednesday Jun 7, 2017 #

8 AM

Cycling 14:19 intensity: (10:53 @0) + (3:26 @1) 5.41 km (22.7 kph) +32m
ahr:117 max:140 slept:7.5 shoes: Trek SL 9 FS

4 PM

Cycling 51:12 intensity: (36:00 @0) + (15:12 @1) 16.88 km (19.8 kph) +207m
ahr:119 max:143 shoes: Trek SL 9 FS

5 PM

Running (Trail) 3:07:11 intensity: (2:52 @0) + (1:20:47 @1) + (1:36:07 @2) + (7:25 @3) 20.83 km (8:59 / km) +906m 7:23 / km
ahr:142 max:172 shoes: Salomon Sense SG6

HTRC community run at Sipoonkorpi.

9 PM

Cycling 34:57 intensity: (5:27 @0) + (26:25 @1) + (3:05 @2) 11.69 km (20.1 kph) +109m
ahr:131 max:153

10 PM

Recovery (Foamroll) 30:00 [1]

Tuesday Jun 6, 2017 #

7 AM

Running 53:57 intensity: (46 @0) + (12:09 @1) + (41:02 @2) 10.06 km (5:22 / km) +287m 4:42 / km
ahr:143 max:163 slept:8.0 shoes: Salomon Sonic Pro 2

Morning run, combining trails and gravel roads.

Good sleep, went bed early and slept well.

No turning back with this training now.

4 PM

Running 25:42 intensity: (17 @0) + (5:30 @1) + (19:55 @2) 4.84 km (5:18 / km) +84m 4:53 / km
ahr:147 max:158 shoes: Salomon Sonic Pro 2

7 PM

Running (Trail) 1:02:09 intensity: (2:07 @0) + (27:40 @1) + (31:45 @2) + (37 @3) 6.75 km (9:12 / km) +357m 7:17 / km
ahr:144 max:173 shoes: Salomon Sense SG6

9 PM

Recovery (Mobility) 30:00 [1]

Monday Jun 5, 2017 #

8 AM

Running 29:04 intensity: (25 @0) + (19:43 @1) + (8:56 @2) 5.43 km (5:21 / km) +63m 5:03 / km
ahr:143 max:155 slept:7.75 shoes: Salomon Sonic Pro 2

4 PM

Cycling 22:39 intensity: (14:04 @0) + (8:23 @1) + (12 @2) 7.87 km (20.8 kph) +115m
ahr:121 max:149 shoes: Trek SL 9 FS

Strength (HPT) 1:17:16 intensity: (1:10:27 @0) + (1:05 @1) + (5:41 @2) + (3 @3)
ahr:97 max:167

Today was jumping session and other explosive type training,

Here is a short video about jumps.
5 rounds, 5 jumps each round.

6 PM

Cycling 5:19 [0] 1.83 km (20.7 kph)
ahr:110 max:121 shoes: Trek SL 9 FS

9 PM

Recovery (Foamroll) 30:00 [1]

Sunday Jun 4, 2017 #

6 PM

Running (Trail) 58:01 intensity: (40:50 @1) + (17:01 @2) + (10 @3) 8.19 km (7:05 / km) +245m 6:10 / km
ahr:137 max:168 shoes: Salomon Sense SG6

8 PM

Recovery (Foamroll) 30:00 [0]

Saturday Jun 3, 2017 #

9 PM

Recovery (Foamroll) 35:00 [1]

Thursday Jun 1, 2017 #

8 AM

Cycling 14:21 intensity: (12:21 @0) + (1:58 @1) + (2 @2) 5.42 km (22.7 kph) +42m
ahr:111 max:145 shoes: Trek SL 9 FS

5 PM

Running 27:00 [1] 5.43 km (4:58 / km) +68m 4:41 / km
shoes: Salomon Sonic Pro 2

8 PM

Recovery (Foamroll) 30:00 [1]

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