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Training Log: Sovijarvi

In the last 7 days:

activity # timemileskm+m
  Nordic Walking / Walking9 8:21:35 25.63(19:34) 41.24(12:10) 1066
  Run6 5:57:37 30.23(11:50) 48.65(7:21) 626
  Bike9 2:38:29 31.93(12.1/h) 51.38(19.5/h) 458
  Strenght1 1:15:56
  Recovery Practices4 1:00:00
  Total27 19:13:37 87.78 141.27 2150
  [1-5]25 15:51:09
averages - sleep:7.4 rhr:41
«
4:53
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TuWeThFrSaSuMo

Monday Sep 24 #

7 AM

Nordic Walking / Walking (Trail) 29:25 [1] 1.78 km (16:32 / km) +33m 15:07 / km
ahr:88 max:109 rhr:44 slept:7.75 shoes: Salomon Sonic RA

With Rio.
8 AM

Bike 16:02 [1] 5.48 km (20.5 kph) +46m
ahr:106 max:125 shoes: Trek SL 9 FS

Sunday Sep 23 #

9 AM

Nordic Walking / Walking (Trail) 56:01 intensity: (39:54 @0) + (15:10 @1) + (57 @2) 4.57 km (12:15 / km) +101m 11:02 / km
ahr:101 max:134 slept:7.5 shoes: Salomon S-lab Speed

With Rio.

With 8kg pack.
11 AM

Nordic Walking / Walking (Trail) 3:40:34 intensity: (1:53:19 @0) + (1:37:21 @1) + (9:54 @2) 17.93 km (12:18 / km) +718m 10:15 / km
ahr:104 max:138 shoes: Salomon S-lab Speed

Yle - Mennään Metsään tour, today as a guide for long distance group with Rio.

With 8kg pack.

Saturday Sep 22 #

11 AM

Run warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Salomon Speed 2

Warm up prior to race.
12 PM

Run race (Trail) 1:11:56 intensity: (7 @0) + (28 @3) + (1:05:50 @4) + (5:31 @5) 13.95 km (5:09 / km) +264m 4:43 / km
ahr:181 max:191 slept:4.75 shoes: Salomon Speed 2

Helsinki City Trail - 16th - ankle was stiff but not hurting anymore.
Back was hurting first 4-5km but then forgotten.
Slept totally shit prior to race as neighbor teenager were having a party and back was aching.

But - it was fun! =D
8 PM

Nordic Walking / Walking 35:00 [1] 3.5 km (10:00 / km)
shoes: Salomon Sonic RA

With Rio.
9 PM

Recovery Practices (Rehab) 15:00 [0]

Ankle.

Friday Sep 21 #

7 AM

Nordic Walking / Walking 16:56 [1] 1.31 km (12:56 / km) +30m 11:36 / km
ahr:87 max:109 rhr:38 slept:7.0 shoes: Slab Sense Ultra

8 AM

Bike 13:05 [1] 4.62 km (21.2 kph) +6m
ahr:106 max:118 shoes: Trek SL 9 FS

5 PM

Bike 14:53 intensity: (4:08 @0) + (9:20 @1) + (1:25 @2) 4.58 km (18.5 kph) +30m
ahr:107 max:133 shoes: Trek SL 9 FS

9 PM

Recovery Practices (Rehab) 15:00 [1]

Ankle

Thursday Sep 20 #

7 AM

Nordic Walking / Walking 20:07 [1] 1.52 km (13:14 / km) +22m 12:20 / km
ahr:85 max:101 rhr:41 slept:7.5 shoes: Salomon Sonic RA

With Rio.
8 AM

Bike 13:20 [1] 4.62 km (20.8 kph)
ahr:104 max:117 shoes: Trek SL 9 FS

2 PM

Bike 32:10 [1] 8.81 km (16.4 kph) +173m
ahr:111 max:139 shoes: Trek SL 9 FS

3 PM

Bike 12:15 [1] 4.02 km (19.7 kph) +22m
ahr:107 max:125 shoes: Trek SL 9 FS

Recovery Practices (Manual Therapy) 15:00 [0]

Short stop at Metsälä to visit Anssi who tried to open my jammed muscle attached to spine. He got it open quite well but it is expected to be painful few more days.
6 PM

Run 1:30:00 [1] 5.0 km (18:00 / km)
shoes: Slab Sense Ultra

Warm up, technical part + running in the loop with participants.
8 PM

Run (Trail) 1:20:00 [1] 8.0 km (10:00 / km) +150m 9:09 / km
shoes: Slab Sense Ultra

With Marita from Paloheinä to Pitkäkoski, by the river and back to Paloheinä.
9 PM

Bike 30:32 [1] 10.48 km (20.6 kph) +135m
ahr:119 max:144 shoes: Trek SL 9 FS

Wednesday Sep 19 #

5 AM

Run 1:12:18 [2] 14.72 km (4:55 / km) +183m 4:37 / km
ahr:155 max:179

Note
rhr:43 slept:8.0

"Fell asleep 21:13, woke up 05:15" says Suunto 9.

Didn't woke up even once. Felt quite well rested.
Maybe another 30 minutes would have been good addition but didn't had opportunity to go to bed any earlier.

This works so well with reasonable diet - I've been dropping calories also quite a lot as majority of the daily training is anyway with very low HR so the total consumption is low.

At the moment I do not have any "disturbances" on my calendar that might actually broke the current system so it is just up to me now to keep this up & haha, running... =D

Plan was to start follow the weight trend but in the morning I noticed that scale battery had ran out of juice.
6 PM

Nordic Walking / Walking 42:11 [1] 3.42 km (12:20 / km) +62m 11:19 / km
shoes: Salomon Sonic RA

8 PM

Recovery Practices (Rehab) 15:00 [0]

Ankle.

Tuesday Sep 18 #

6 AM

Note
rhr:40 slept:9.15

Hmm, I forgot to put the alarm on so I slept bit over 9 hours.
Plan was to do pretty much all the same things than I did but 1 hour earlier.
Bummer.

---

More adjustments.

1.) Started to mark RHR as it shows on the watch - last 12 hour average and minimum of the 12 hour period.

2.) Returned to proper diet. Expecting headache on Wednesday-Thursday.

3.) Dropping usage of coffee to morning coffee only.

4.) Weight monitoring, starting by tomorrow morning.

5.) Daily sleep rhythm, doing my best to keep it 2100-0530 = 8h30min.
7 AM

Nordic Walking / Walking 32:38 [1] 3.03 km (10:46 / km) +41m 10:05 / km
ahr:95 max:121 shoes: Salomon Sonic RA

With Rio.
8 AM

Run 28:23 [1] 5.48 km (5:11 / km) +29m 5:03 / km
ahr:137 max:148 shoes: Sonic RA Pro

To work.
5 PM

Bike 19:02 [1] 6.58 km (20.7 kph) +46m
ahr:111 max:131 shoes: Trek SL 9 FS

6 PM

Strenght (HPT) 1:15:56 [2]
ahr:96 max:131

7 PM

Bike 7:10 [1] 2.19 km (18.3 kph)
ahr:100 shoes: Trek SL 9 FS

Nordic Walking / Walking 48:43 [1] 4.18 km (11:39 / km) +59m 10:53 / km
ahr:89 max:113 shoes: Salomon Sonic RA

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Training Targets

Sep 24–30 (7d)
Week 39 - Sipoonkorpi Trail
Strenght 2:00:00
Nordic Walking / Walking 4:00:0024km
actual:29:2512%1.8km7%
projected:3:25:5585%12.5km51%
Recovery Practices 1:30:00
Run 6:00:0060km
Bike 2:00:0040km
actual:16:0213%5.5km13%
projected:1:52:1493%38.4km95%
Total 15:30:00124km
actual:45:274%7.3km5%
projected:5:18:0934%50.8km40%

Sep 3 – Oct 7 (35d)
Road to Limone
Strenght 10:00:00
actual:6:35:0165%
projected:10:28:26104%
Nordic Walking / Walking 25:00:00125km
actual:21:51:4987%108.8km87%
projected:34:46:59139%173.1km138%
Recovery Practices 7:30:00
actual:5:27:0072%
projected:8:40:14115%
Run 25:00:00250km
actual:15:18:2661%138.3km55%
projected:24:21:0997%219.9km87%
Bike 10:00:00200km
actual:7:42:0077%154.1km77%
projected:12:15:00122%245.1km122%
Total 77:30:00575km
actual:56:54:1673%401.1km69%
projected:90:31:47116%638.2km110%

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