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Training Log Archive: Useless Fool

In the 43 days ending May 13, 2018:

activity # timemileskm+m
  Running58 47:23:14 285.85(9:57) 460.03(6:11) 6956
  Recovery35 31:08:00 89.79 144.5 150
  Cycling6 4:00:11 42.99(10.7/h) 69.18(17.3/h) 726
  Total95 82:31:25 418.62 673.71 7832
  [1-5]64 49:21:37
averages - sleep:8.1

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Sunday May 13, 2018 #

3 PM

Running 57:24 intensity: (17 @1) + (38 @2) + (3:59 @3) + (52:30 @4) 12.68 km (4:32 / km) +210m 4:11 / km
ahr:172 max:185

Hot, +27C, direct sun and no wind.
New pebble rocks on the road - lots - made running wobbly.

Saturday May 12, 2018 #

1 PM

Running 1:02:16 intensity: (5:06 @2) + (47:02 @3) + (10:08 @4) 12.69 km (4:54 / km) +210m 4:32 / km
ahr:146 max:172 shoes: Salomon Sense Ultra2

Thursday May 10, 2018 #

9 AM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.
10 AM

Running (Trail) 52:17 intensity: (2:10 @1) + (16:37 @2) + (31:42 @3) + (1:48 @4) 6.9 km (7:35 / km) +186m 6:41 / km
ahr:147 max:172 shoes: Salomon Sense Ultra2

7 PM

Recovery (Walking) 40:00 [0] 4.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.
8 PM

Cycling (Trail) 2:04:03 intensity: (4:36 @0) + (52:03 @1) + (1:02:23 @2) + (5:01 @3) 29.67 km (14.4 kph) +419m
ahr:125 max:157 shoes: Trek SL 9 FS

Easy paced MTB.

Wednesday May 9, 2018 #

7 AM

Recovery (Walking) 35:00 [0] 3.5 km (10:00 / km)
shoes: Salomon Slab Wings

8 AM

Cycling 15:55 intensity: (5:56 @0) + (9:34 @1) + (25 @2) 5.42 km (20.4 kph) +39m
ahr:105 max:131 shoes: Trek SL 9 FS

6 PM

Cycling 16:59 intensity: (2:08 @0) + (11:22 @1) + (3:29 @2) 5.44 km (19.2 kph) +64m
ahr:115 max:138 shoes: Trek SL 9 FS

Recovery (Walking) 1:30:00 [0] 7.0 km (12:51 / km)
shoes: Salomon Slab Wings

With Rio.

Tuesday May 8, 2018 #

7 AM

Running 37:54 intensity: (7:35 @0) + (2:48 @1) + (27:31 @2) 5.64 km (6:43 / km) +128m 6:02 / km
ahr:124 max:145 shoes: Salomon Sense Ultra2

5 PM

Running (Trail) 32:23 intensity: (20 @0) + (1:54 @1) + (22:53 @2) + (7:16 @3) 5.19 km (6:14 / km) +134m 5:31 / km
ahr:134 max:175 shoes: Salomon Sense Ultra2

Monday May 7, 2018 #

7 AM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)
shoes: Salomon Slab Wings

8 AM

Running 24:13 [1] 4.83 km (5:01 / km) +27m 4:53 / km
ahr:151 slept:7.0 shoes: Salomon Sense Ultra2

5 PM

Running 26:21 intensity: (3 @0) + (56 @1) + (10:07 @2) + (15:15 @3) 5.25 km (5:01 / km) +86m 4:38 / km
ahr:142 max:158 shoes: Salomon Sense Ultra2

Saturday May 5, 2018 #

Event: Trail Tour Finland 2018 - Bodom Trail
 
10 AM

Recovery (Massage) 1:30:00 [0]

Painful day.

Wednesday May 2, 2018 #

7 AM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)
shoes: Salomon Slab Wings

8 AM

Cycling 13:06 intensity: (7:00 @0) + (6:06 @1) 4.58 km (21.0 kph) +2m
ahr:101 max:115 shoes: Trek SL 9 FS

4 PM

Cycling 39:54 intensity: (3:14 @0) + (26:08 @1) + (10:32 @2) 13.63 km (20.5 kph) +127m
ahr:117 max:143 shoes: Trek SL 9 FS

6 PM

Running (Trail) 1:01:34 intensity: (23:36 @0) + (23:28 @1) + (14:30 @2) 5.43 km (11:20 / km) +104m 10:21 / km
ahr:107 max:139 shoes: Salomon Speed 2

7 PM

Cycling 30:14 intensity: (4:11 @0) + (23:30 @1) + (2:33 @2) 10.44 km (20.7 kph) +75m
ahr:112 max:137 shoes: Trek SL 9 FS

Recovery (Walking) 45:00 [0] 4.5 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio

Tuesday May 1, 2018 #

12 PM

Recovery 1:30:00 [0] 8.0 km (11:15 / km)
shoes: Salomon Slab Wings

With Rio.

Monday Apr 30, 2018 #

8 AM

Running 39:15 [1] 7.13 km (5:30 / km) +45m 5:20 / km
ahr:137 slept:7.25 shoes: Salomon Sense Ultra2

4 PM

Running 1:24:18 intensity: (5:48 @1) + (1:18:30 @2) 15.22 km (5:32 / km) +141m 5:18 / km
ahr:131 max:156 shoes: Salomon Sense Ultra2

400km in April. Decent.

Sunday Apr 29, 2018 #

9 AM

Running (Trail) 2:37:01 intensity: (2:06 @0) + (8:35 @1) + (41:21 @2) + (1:43:21 @3) + (1:38 @4) 23.49 km (6:41 / km) +543m 6:00 / km
ahr:145 max:182 slept:7.5 shoes: Salomon Speed 2

With HTRC - good paced run but we cut the final 30 minutes short as part of the gang started to be tired and lead team were freezing due rain while waiting.
6 PM

Recovery (Walking) 1:30:00 [0] 8.0 km (11:15 / km)
shoes: Salomon Slab Wings

With Rio.
9 PM

Running 40:42 intensity: (3 @0) + (27 @1) + (38:57 @2) + (1:15 @3) 7.35 km (5:32 / km) +94m 5:12 / km
ahr:136 max:148 shoes: Salomon Sense Ultra2

With Erkki.

Saturday Apr 28, 2018 #

12 PM

Running (Trail) 2:05:20 intensity: (44:28 @0) + (28:05 @1) + (47:09 @2) + (4:56 @3) + (42 @4) 9.16 km (13:41 / km) +224m 12:11 / km
ahr:114 max:170 slept:8.5 shoes: Salomon Sense Ultra2

Salomon & Partioaitta community run.

Friday Apr 27, 2018 #

7 AM

Recovery (Walking) 35:00 [0] 3.5 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.
8 AM

Running 24:31 intensity: (3 @0) + (5:31 @1) + (18:57 @2) 4.57 km (5:22 / km) +10m 5:18 / km
ahr:134 max:145 slept:7.0 shoes: Salomon Speed 2

Bit too short sleep - recovery pace to work.
9 PM

Running 30:47 intensity: (7:22 @1) + (23:25 @2) 5.48 km (5:37 / km) +89m 5:12 / km
ahr:125 max:142 shoes: Salomon X-Series

With Rio.

Thursday Apr 26, 2018 #

7 AM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)
shoes: Salomon Slab Wings

8 AM

Running 25:48 intensity: (3 @0) + (4:53 @1) + (20:52 @2) 4.85 km (5:19 / km) +53m 5:03 / km
ahr:132 max:147 slept:8.0 shoes: Salomon Sense Ultra2

5 PM

Running 25:03 intensity: (23 @1) + (6:53 @2) + (17:47 @3) 4.84 km (5:10 / km) +93m 4:43 / km
ahr:146 max:156 shoes: Salomon Sense Ultra2

7 PM

Recovery (Walking) 50:00 [0] 5.0 km (10:00 / km)
shoes: Salomon Slab Wings

9 PM

Running (Trail) 48:08 intensity: (2:21 @2) + (9:47 @3) + (36:00 @4) 10.58 km (4:33 / km) +138m 4:16 / km
ahr:168 max:183 shoes: Salomon Speed 2

Wednesday Apr 25, 2018 #

7 AM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.
8 AM

Running 29:24 intensity: (2 @0) + (23 @1) + (19:25 @2) + (9:34 @3) 5.57 km (5:17 / km) +61m 5:00 / km
ahr:141 max:151 slept:8.0 shoes: Salomon Sense Ultra2

5 PM

Running 25:24 [2] 4.91 km (5:11 / km) +89m 4:45 / km
ahr:133 max:169 shoes: Salomon Sense Ultra2

Tuesday Apr 24, 2018 #

7 AM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)
shoes: Salomon Slab Wings

8 AM

Running 27:32 [1] 5.42 km (5:05 / km) +29m 4:57 / km
ahr:141 max:154 slept:8.5 shoes: Salomon Sense Ultra2

Seems that abs are finally starting to recover after Saturday massage.
5 PM

Running 26:17 intensity: (3:45 @1) + (14:47 @2) + (7:45 @3) 4.91 km (5:21 / km) +68m 5:01 / km
ahr:138 max:153 shoes: Salomon Sense Ultra2

7 PM

Running (Trail) 1:01:42 intensity: (37 @0) + (1:55 @1) + (51:25 @2) + (7:45 @3) 8.84 km (6:59 / km) +172m 6:22 / km
ahr:138 max:162 shoes: Salomon Sense Ultra2

With Jaakko at Hallainvuori.
8 PM

Recovery (Walking) 40:00 [0] 4.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.

Monday Apr 23, 2018 #

7 AM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)
shoes: Salomon Slab Wings

8 AM

Running 25:23 [1] 4.81 km (5:17 / km) +16m 5:11 / km
shoes: Salomon Sense Ultra2

5 PM

Running 28:32 [1] 5.39 km (5:18 / km) +50m 5:04 / km
shoes: Salomon Sense Ultra2

Sunday Apr 22, 2018 #

9 AM

Recovery (Walking) 1:30:00 [0]
shoes: Salomon Slab Wings

With Rio.
4 PM

Recovery 1:30:00 [0] 6.0 km (15:00 / km)
shoes: Salomon Slab Wings

With Rio, Noor and Heidi.

Saturday Apr 21, 2018 #

9 AM

Recovery (Manual Therapy) 1:30:00 [0]

Friday Apr 20, 2018 #

7 AM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio
8 AM

Running 25:22 intensity: (2 @0) + (15 @1) + (22:00 @2) + (3:05 @3) 4.85 km (5:14 / km) +55m 4:57 / km
ahr:139 max:149 shoes: Salomon Sense Ultra2

5 PM

Running 28:13 intensity: (15 @1) + (15:01 @2) + (12:57 @3) 5.35 km (5:17 / km) +71m 4:57 / km
ahr:143 max:158 shoes: Salomon Sense Ultra2

Thursday Apr 19, 2018 #

7 AM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.
8 AM

Running 24:54 [1] 4.86 km (5:07 / km) +29m 4:59 / km
ahr:142 max:156 slept:7.25 shoes: Salomon Sense Ultra2

6 PM

Running 28:28 intensity: (12 @1) + (21:05 @2) + (7:11 @3) 5.36 km (5:19 / km) +64m 5:01 / km
ahr:142 max:154 shoes: Salomon Sense Ultra2

8 PM

Recovery (Walking) 1:00:00 [0] 6.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.

Wednesday Apr 18, 2018 #

7 AM

Recovery (Walking) 40:00 [0] 4.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.
8 AM

Running 23:56 intensity: (3 @0) + (23 @1) + (20:44 @2) + (2:46 @3) 4.58 km (5:14 / km) +1m 5:13 / km
ahr:139 max:149 slept:9.5 shoes: Salomon Sense Ultra2

Long sleep - really tried to drop the pace on flat but seems that legs are programmed near to 4:55-5:00min/km very tightly.
6 PM

Running 23:39 intensity: (16 @0) + (46 @1) + (5:19 @2) + (14:39 @3) + (2:39 @4) 4.81 km (4:55 / km) +68m 4:35 / km
ahr:147 max:182 shoes: Salomon Sense Ultra2

7 PM

Recovery (Walking) 50:00 [0] 5.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio & Heidi.

Tuesday Apr 17, 2018 #

6 AM

Running 23:20 intensity: (4 @0) + (5 @1) + (11:20 @2) + (11:51 @3) 4.56 km (5:07 / km) +15m 5:02 / km
ahr:144 max:153 shoes: Salomon Sense Ultra2

7 AM

Running (Trail) 49:36 intensity: (4 @0) + (10:38 @1) + (38:07 @2) + (47 @3) 6.81 km (7:17 / km) +123m 6:41 / km
ahr:130 max:147 shoes: Salomon Sense Ultra2

5 PM

Running 22:59 intensity: (18 @1) + (6:44 @2) + (15:57 @3) 4.62 km (4:58 / km) +44m 4:45 / km
ahr:146 max:156 shoes: Salomon Sense Ultra2

Recovery 1:00:00 [0] 6.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio

Monday Apr 16, 2018 #

8 AM

Running 23:02 intensity: (44 @1) + (21:34 @2) + (44 @3) 4.63 km (4:59 / km) +2m 4:58 / km
ahr:137 max:148 shoes: Salomon Sense Ultra2

Sunday Apr 15, 2018 #

12 PM

Running 1:57:06 intensity: (13 @1) + (8:00 @2) + (1:46:00 @3) + (2:53 @4) 25.25 km (4:38 / km) +253m 4:25 / km
ahr:157 max:168 slept:9.0 shoes: Salomon Sense Ultra2

Saturday Apr 14, 2018 #

1 PM

Running 54:05 intensity: (11 @0) + (6:37 @1) + (43:28 @2) + (3:49 @3) 6.69 km (8:05 / km) +177m 7:08 / km
ahr:130 max:153 slept:10.5 shoes: Salomon Sense Ultra2

2 PM

Recovery (Walking) 3:30:00 [0] 15.0 km (14:00 / km)
shoes: Salomon Slab Wings

With Rio & kids.

Friday Apr 13, 2018 #

7 AM

Recovery (Walking) 40:00 [0] 4.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.
8 AM

Running 27:23 intensity: (2 @0) + (3:26 @1) + (9:18 @2) + (14:37 @3) 5.39 km (5:05 / km) +73m 4:45 / km
ahr:141 max:158 slept:7.5 shoes: Salomon Sense Ultra2

5 PM

Running 28:22 intensity: (24 @1) + (10:48 @2) + (17:10 @3) 5.36 km (5:18 / km) +72m 4:58 / km
ahr:146 max:161 shoes: Salomon Sense Ultra2

Thursday Apr 12, 2018 #

7 AM

Running (Trail) 42:33 intensity: (2:43 @1) + (37:20 @2) + (2:30 @3) 7.16 km (5:57 / km) +121m 5:29 / km
ahr:129 max:151 slept:8.0 shoes: Salomon Speed 2

5 PM

Running 44:35 intensity: (7 @1) + (30:51 @2) + (13:37 @3) 8.37 km (5:20 / km) +92m 5:03 / km
ahr:143 max:154 shoes: Salomon Speed 2

7 PM

Recovery 1:00:00 [0] 6.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio

Wednesday Apr 11, 2018 #

7 AM

Running 22:14 intensity: (7:03 @2) + (15:11 @3) 4.57 km (4:52 / km) +9m 4:49 / km
ahr:146 max:154 slept:7.25 shoes: Salomon Sense Ultra2

To work.
7 PM

Running 1:05:40 intensity: (25 @0) + (1:33 @1) + (1:02:47 @2) + (55 @3) 12.57 km (5:14 / km) +131m 4:58 / km
ahr:133 max:149 shoes: Salomon Sense Ultra2

From work to home, picked up Rio with me and continued.

Tuesday Apr 10, 2018 #

6 AM

Running 1:09:34 intensity: (6:07 @0) + (5:47 @1) + (57:40 @2) 12.71 km (5:28 / km) +87m 5:17 / km
ahr:129 max:144 slept:8.5 shoes: Salomon Sense Ultra2

Recovery (Walking) 20:00 [0] 2.0 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.
6 PM

Running 24:29 intensity: (23:22 @2) + (1:07 @3) 4.71 km (5:12 / km) +27m 5:03 / km
ahr:141 max:147 shoes: Salomon Sense Ultra2

8 PM

Recovery (Walking) 35:00 [0] 3.5 km (10:00 / km)
shoes: Salomon Slab Wings

With Rio.

Monday Apr 9, 2018 #

7 AM

Recovery (Walking) 35:00 [0] 3.0 km (11:40 / km) +50m 10:46 / km
shoes: Salomon Slab Wings

With Rio at Hallainvuori. Partly free from snow/ice already.
8 AM

Running 24:05 [1] 4.55 km (5:18 / km) +8m 5:15 / km
ahr:138 max:147 slept:7.0 shoes: Salomon Sense Ultra2

6 PM

Running 47:09 intensity: (7:12 @1) + (32:06 @2) + (7:51 @3) 8.85 km (5:19 / km) +58m 5:09 / km
ahr:137 max:152 shoes: Salomon Sense Ultra2

Sunday Apr 8, 2018 #

9 AM

Running (Trail) 3:59:47 intensity: (2 @0) + (13:51 @1) + (1:53:35 @2) + (1:42:44 @3) + (9:35 @4) 25.55 km (9:23 / km) +627m 8:22 / km
ahr:144 max:181 shoes: Salomon SnowCross II

HTRC community run with group of 6 people.

Difficult conditions as the snow is now packed anymore, lots of knee deep soft, wet snow.





8 PM

Recovery (Walking) 30:00 [0] 2.5 km (12:00 / km)
shoes: Salomon Slab Wings

With Rio, short walk.

Saturday Apr 7, 2018 #

10 AM

Running 1:57:17 intensity: (3 @0) + (10:00 @1) + (33:22 @2) + (1:13:21 @3) + (31 @4) 12.72 km (9:13 / km) +1015m 6:35 / km
ahr:144 max:169 slept:8.25 shoes: Salomon Speed 2

Friday Apr 6, 2018 #

7 AM

Running 20:30 intensity: (10 @1) + (2:16 @2) + (10:45 @3) + (7:19 @4) 4.56 km (4:30 / km) +14m 4:26 / km
ahr:159 max:171 slept:7.0 shoes: Salomon Sense Ultra2

Bad sleep.
6 PM

Running 22:16 intensity: (7 @0) + (46 @1) + (3:25 @2) + (16:23 @3) + (1:35 @4) 4.58 km (4:52 / km) +44m 4:39 / km
ahr:152 max:170 shoes: Salomon Sense Ultra2

Long day at work.

Thursday Apr 5, 2018 #

7 AM

Running 23:06 [1] 4.6 km (5:01 / km) +8m 4:59 / km
ahr:143 max:155 slept:7.0 shoes: Salomon Sense Ultra2

6 PM

Running 24:26 [1] 4.77 km (5:07 / km) +29m 4:58 / km
ahr:143 max:154 shoes: Salomon Sense Ultra2

8 PM

Recovery (Walking) 30:00 [0] 3.0 km (10:00 / km)

With Rio.

Wednesday Apr 4, 2018 #

7 AM

Recovery 53:00 [0] 4.0 km (13:15 / km) +100m 11:47 / km

With Rio.

Tuesday Apr 3, 2018 #

7 AM

Running (Trail) 48:08 intensity: (7:08 @1) + (38:12 @2) + (2:48 @3) 5.86 km (8:12 / km) +134m 7:22 / km
ahr:129 max:149 slept:7.0 shoes: Salomon SnowCross II

Fresh snow runs continued this morning, most of the trails were covered completely. Shame that had to go to work today as the weather is perfect.

7 PM

Running 46:22 intensity: (36 @0) + (4 @1) + (44:59 @2) + (43 @3) 8.32 km (5:34 / km) +66m 5:22 / km
ahr:135 max:146 shoes: Salomon Sense Ultra2

With Rio - he was way too tired from yesterday, had to pull him slightly about 7km.

Monday Apr 2, 2018 #

1 PM

Running (Trail) 3:25:14 intensity: (6:40 @0) + (42:44 @1) + (2:35:18 @2) + (32 @3) 26.66 km (7:42 / km) +342m 7:14 / km
ahr:127 max:149 slept:10.5 shoes: Salomon SnowCross II

With Rio, lots of new snow and all trails were covered.

Sunday Apr 1, 2018 #

1 PM

Running 23:25 intensity: (15 @0) + (43 @1) + (22:17 @2) + (10 @3) 4.58 km (5:07 / km) +2m 5:06 / km
ahr:134 max:145 slept:9.5 shoes: Salomon Sense Ultra2

To work.
3 PM

Running 52:30 intensity: (50 @0) + (44 @1) + (39:54 @2) + (11:02 @3) 10.07 km (5:13 / km) +95m 4:59 / km
ahr:139 max:153 shoes: Salomon Sense Ultra2

From work. Quite strong opposing wind.

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