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Training Log: Red Fat Elf

In the last 7 days:

activity # timemileskm+m
  Bike3 7:43:53 101.74(13.2/h) 163.74(21.2/h) 1278
  Nordic Walking / Walking9 5:23:20 17.43(18:33) 28.05(11:32) 341
  Run4 5:03:20 24.47(12:24) 39.38(7:42) 1356
  Recovery Practices3 55:00
  Strength1 30:00
  Total17 19:35:33 143.65 231.18 2975
  [1-5]11 13:09:52
averages - sleep:7.7 rhr:52 weight:80.6kg
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TuWeThFrSaSuMo

Monday May 25 #

8 AM

Nordic Walking / Walking 33:42 intensity: (32:54 @0) + (48 @1) 3.04 km (11:04 / km) +16m 10:47 / km
ahr:89 max:111

Sunday May 24 #

12 PM

Nordic Walking / Walking 1:14:33 intensity: (1:05:26 @0) + (9:07 @1) 6.03 km (12:21 / km) +98m 11:26 / km
ahr:93 max:118

Saturday May 23 #

7 AM

Bike 4:36:46 intensity: (1:08 @0) + (24:12 @1) + (3:11:02 @2) + (1:00:19 @3) + (5 @4) 122.04 km (26.5 kph) +742m
ahr:137 max:166 shoes: Bianchi Aria

9 PM

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

Recovery Practices 15:00 [0]

Friday May 22 #

8 AM

Nordic Walking / Walking 35:19 [0] 3.14 km (11:16 / km) +25m 10:50 / km
ahr:65 max:103

6 PM

Run (Trail) 58:08 intensity: (7 @0) + (53 @1) + (46:07 @2) + (11:01 @3) 9.39 km (6:12 / km) +114m 5:50 / km
ahr:140 max:151 shoes: Salomon Sense Ride 3

7 PM

Strength 30:00 [2]

8 PM

Nordic Walking / Walking 15:00 [0] 1.5 km (10:00 / km) +25m 9:14 / km
shoes: Salomon Speedcross 5

Thursday May 21 #

8 AM

Note
slept:8.25 weight:79.8kg

10 AM

Run (Trail) 2:08:37 intensity: (2:03 @0) + (13:51 @1) + (1:43:06 @2) + (9:37 @3) 17.07 km (7:32 / km) +459m 6:39 / km
ahr:133 max:158 shoes: Salomon Sense Ride 3

With Rio.
2 PM

Bike 1:02:37 intensity: (32:40 @0) + (28:44 @1) + (1:13 @2) 11.22 km (10.8 kph) +128m
ahr:103 max:134 shoes: Trek SL 9 FS

8 PM

Nordic Walking / Walking (Trail) 40:00 [0] 3.5 km (11:26 / km) +50m 10:40 / km
shoes: Salomon Speedcross 5

Wednesday May 20 #

7 AM

Note
rhr:57 slept:7.25 weight:81kg

Lower back has some tension, not nice. Affecting to sleep quality.
8 AM

Nordic Walking / Walking 33:15 intensity: (29:19 @0) + (3:33 @1) + (12 @2) + (11 @3) 2.97 km (11:13 / km) +41m 10:29 / km
ahr:90 max:148

6 PM

Run (Trail) 1:01:53 [2] 6.72 km (9:13 / km) +402m 7:05 / km
ahr:94 max:173 shoes: Salomon S-lab Speed

Nordic Walking / Walking 40:24 intensity: (26:25 @0) + (13:59 @1) 3.3 km (12:15 / km) +57m 11:17 / km
ahr:100 max:122

9 PM

Recovery Practices 20:00 [0]

Tuesday May 19 #

7 AM

Note
rhr:47 slept:7.5 weight:81kg

8 AM

Nordic Walking / Walking 21:07 intensity: (20:20 @0) + (47 @1) 1.58 km (13:22 / km) +29m 12:15 / km
ahr:88 max:108

5 PM

Bike (Orienteering) 57:12 [2] 15.24 km (16.0 kph) +175m
ahr:102 max:147 shoes: Trek SL 9 FS

Run (Trail) 54:42 [2] 6.21 km (8:49 / km) +380m 6:45 / km
ahr:72 max:163 shoes: Salomon S-lab Speed

Bike (Orienteering) 1:07:18 [2] 15.23 km (13.6 kph) +233m
ahr:114 max:161 shoes: Trek SL 9 FS

9 PM

Recovery Practices 20:00 [0]

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Training Targets

May 11 – Jul 5 (56d)
Pre-Ursak Block. Still heavily leaning on running, with very slim hopes of some races later in Autumn.
Run 83:00:00830km16000m↑
actual:12:47:5315%94.1km11%3835m↑23%
projected:47:46:4657%351.3km42%14317m↑89%
Bike 33:30:00840km5000m↑
actual:11:28:4834%215.5km25%1871m↑37%
projected:42:51:31127%804.7km95%6985m↑139%
Paddle 16:00:00120km
Nordic Walking / Walking 32:00:00145km3500m↑
actual:12:17:3438%62.7km43%916m↑26%
projected:45:53:35143%234.1km161%3420m↑97%
Strength 8:00:00
actual:1:15:0015%
projected:4:40:0058%
Recovery Practices 8:00:00
actual:1:25:0017%
projected:5:17:2066%
Total 180:30:001935km24500m↑
actual:39:14:1521%372.3km19%6622m↑27%
projected:146:29:1281%1390.1km71%24722m↑100%

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