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Training Log: Sovijarvi

In the last 7 days:

activity # timemileskm+m
  Run6 7:15:27 35.29(12:20) 56.8(7:40) 1185
  Recovery Practices6 3:16:49 9.05 14.57 67
  Strenght2 2:32:19
  Bike6 1:52:47 23.1(12.3/h) 37.17(19.8/h) 387
  Kickbike4 30:47 4.62(9.0/h) 7.43(14.5/h) 13
  Total23 15:28:09 72.06 115.97 1652
  [1-5]18 10:33:18
averages - sleep:7.8
«
3:19
0:00
TuWeThFrSaSuMo

Monday Oct 23 #

7 AM

Run (Trail) 1:23:25 intensity: (4:52 @0) + (1:10:57 @1) + (7:36 @2) 13.02 km (6:25 / km) +216m 5:55 / km
ahr:132 max:151 slept:7.25 shoes: Salomon Sense SG6

Morning time slot used, dog was in a "hunting mode" whole morning while he was with me ..."I eat bird, I eat rabbit, I eat dog, I eat stick"... meh, at least good mid body training when 45 kilos suddenly charges to the forest. =D

Otherwise, bit poor sleep, got bed bit too late and extended sleep a bit in the morning.
5 PM

Run 28:35 intensity: (1:15 @1) + (26:58 @2) + (22 @3) 5.38 km (5:19 / km) +92m 4:54 / km
ahr:154 max:168 shoes: Salomon Sense SG6

7 PM

Recovery Practices (Walking) 34:20 intensity: (33:43 @0) + (37 @1) 3.13 km (5.5 kph) +32m
ahr:109 max:127 shoes: Salomon Slab Wings

Sunday Oct 22 #

7 AM

Run (Trail) 2:59:36 intensity: (18:54 @0) + (59:24 @1) + (1:33:54 @2) + (7:24 @3) 17.84 km (10:04 / km) +488m 8:51 / km
ahr:145 max:171 shoes: Slab Sense Ultra

Morning run at Sipoonkorpi with Petra, Erkki, Samuli, Toni and Rio.



9 PM

Recovery Practices (Walking) 20:00 [0] 2.0 km (6.0 kph)
shoes: Salomon Slab Wings

Short walk with Rio. Good for stiff legs.

Saturday Oct 21 #

8 AM

Run (Trail) 1:00:16 intensity: (3:49 @0) + (38:01 @1) + (18:26 @2) 7.79 km (7:44 / km) +171m 6:58 / km
ahr:140 max:159 slept:8.5 shoes: Slab Sense Ultra

Morning run with Rio before Hipko Training,

9 AM

Kickbike 6:33 intensity: (40 @0) + (5:53 @1) 1.83 km (16.8 kph) +2m
ahr:134 max:144 shoes: Cross Max 20D

To Hipko, should have put more clothing on top of running clothes.
10 AM

Strenght 1:22:18 [1]

Weird, HR belt just died - hopefully it is just the battery.

Good training session, deep squats with 37,5kg, 4x20 reps, and upwards with force and all the way to toes. Otherwise quite hard session in overall.
11 AM

Kickbike 6:50 [1] 1.84 km (16.2 kph)
shoes: Cross Max 20D

6 PM

Recovery Practices (Walking) 38:55 [0] 3.44 km (5.3 kph) +35m
shoes: Salomon Slab Wings

With Rio to park and back.

Friday Oct 20 #

7 AM

Run (Trail) 54:05 [2] 7.35 km (7:21 / km) +144m 6:42 / km
ahr:144 max:168 slept:6.5 shoes: Slab Sense Ultra

Running with Rio first, shorter than first planned due bad sleep. Then brought Rio home and continued running to work on trails.

Beautiful morning, clear and first minus temperatures of the season.

6 PM

Bike 16:06 [1] 5.4 km (20.1 kph) +63m
shoes: Trek SL 9 FS

8 PM

Recovery Practices 28:34 [0]
ahr:89 max:112

Stretching and foam roll.

Thursday Oct 19 #

8 AM

Bike 15:15 [1] 5.42 km (21.3 kph) +42m
ahr:132 max:156 shoes: Trek SL 9 FS

To work with heavy pack, laptop, change clothes, running gear for the afternoon, curd and all the necessities like headphones to survive the day.
4 PM

Run 29:30 intensity: (16 @0) + (1:29 @1) + (24:58 @2) + (2:47 @3) 5.43 km (5:26 / km) +74m 5:05 / km
ahr:157 max:173 shoes: Slab Sense Ultra

From work, uphills bit faster pace, with pack.
8 PM

Recovery Practices (Walking) 1:00:00 [0] 6.0 km (6.0 kph)
shoes: Salomon Slab Wings

With Rio.

Wednesday Oct 18 #

8 AM

Bike 15:00 [1] 5.42 km (21.7 kph) +42m
shoes: Trek SL 9 FS

To work and picking up the laptop, son is sick so working from home.
9 AM

Bike 15:00 [1] 5.42 km (21.7 kph) +42m
shoes: Trek SL 9 FS

Back to home.
6 PM

Kickbike 10:41 intensity: (4:32 @0) + (6:09 @1) 1.94 km (10.9 kph) +11m
ahr:122 max:143 shoes: Cross Max 20D

Strenght (HPT) 1:10:01 intensity: (58:33 @0) + (8:28 @1) + (2:46 @2) + (14 @3)
ahr:107 max:168

8 PM

Kickbike 6:43 intensity: (1:08 @0) + (2:42 @1) + (2:53 @2) 1.83 km (16.3 kph)
ahr:136 max:153 shoes: Trek SL 9 FS

10 PM

Recovery Practices (Foamroll) 15:00 [0]

Back to the routines, part something. Shoulders were quite tired after Hipko training.

Tuesday Oct 17 #

7 AM

Bike 33:52 [1] 10.1 km (17.9 kph) +125m
ahr:129 max:157 slept:8.75 shoes: Trek SL 9 FS

Tried to ask yesterday if someone from Marjaniemen Multisport community would like to join for a ride, or any other scheduled training sessions of the week, but no reply.

Went alone for a short ride, plan was to ride 60 minutes but I got technical problems first with bike light and then with bike. Bike was easily fixed but bike light is dead.

Got on the move but had to shorten the planned route. Oh well, who cares. Afternoon is the proper training anyway at Hipko. Forearms are not recovered yet from last Saturday training. Legs are ok.

4 PM

Bike 17:34 intensity: (5:55 @0) + (10:41 @1) + (58 @2) 5.41 km (18.5 kph) +73m
ahr:127 max:148 shoes: Trek SL 9 FS

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Training Targets

Sep 18 – Dec 3 (77d)
1st Basic Training Block.
Run 121:15:00
actual:18:43:1415%
projected:40:02:2833%
Strenght 27:45:00
actual:4:40:4916%
projected:10:00:3836%
Bike 14:45:00
actual:7:44:0852%
projected:16:32:44112%
Recovery Practices 32:00:00
actual:13:51:1943%
projected:29:38:0692%
Other 15:00:00
actual:16:00:00106%
projected:34:13:20228%
Total 210:45:00
actual:62:34:3729%
projected:133:50:4263%

Reports

Search Log

 

My FB Sportsperson page:
https://www.facebook.com/sovijarvi


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