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Training Log Archive: Useless Fool

In the 7 days ending Sep 23, 2018:

activity # timemileskm+m
  Recovery14 9:47:20 25.98 41.81 1069
  Running7 6:35:53 35.37(11:12) 56.92(6:57) 676
  Cycling9 2:34:27 31.39(12.2/h) 50.51(19.6/h) 412
  Strength1 1:15:56
  Total29 20:13:36 92.73 149.24 2157
  [1-5]26 16:26:08
averages - sleep:7.3 rhr:41

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MoTuWeThFrSaSu

Sunday Sep 23, 2018 #

9 AM

Recovery (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

Recovery (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, 2018 #

11 AM

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

Warm up prior to race.
12 PM

Running 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

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

With Rio.
9 PM

Recovery (Rehab) 15:00 [0]

Ankle.

Friday Sep 21, 2018 #

7 AM

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

8 AM

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

5 PM

Cycling 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 (Rehab) 15:00 [1]

Ankle

Thursday Sep 20, 2018 #

7 AM

Recovery 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

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

2 PM

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

3 PM

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

Recovery (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

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

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

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

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

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

Wednesday Sep 19, 2018 #

5 AM

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

With Erkki & Johannes.

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

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

8 PM

Recovery (Rehab) 15:00 [0]

Ankle.

Tuesday Sep 18, 2018 #

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

Recovery 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

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

To work.
5 PM

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

6 PM

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

7 PM

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

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

Monday Sep 17, 2018 #

7 AM

Recovery 30:10 [1] 2.34 km (12:54 / km) +36m 11:58 / km
slept:7.5 shoes: Salomon Sonic RA

Raining.
8 AM

Cycling 12:00 [1] 4.61 km (23.1 kph)
ahr:102 shoes: Trek SL 9 FS

To work with heavy pack. Raining - a lot.
5 PM

Running 38:16 [3] 8.27 km (4:38 / km) +50m 4:29 / km
ahr:158 max:181 shoes: Salomon Sonic RA Pro

8 PM

Recovery (Rehab) 25:00 [0]

Ankle + foam roll.

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