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Training Log Archive: Useless Fool

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Cycling46 25:48:29 306.0(11.9/h) 492.46(19.1/h) 3814
  Paddling10 17:02:56 80.26(4.7/h) 129.17(7.6/h) 436
  Strength9 11:10:00
  Recovery19 9:45:00
  Running12 8:11:36 48.09(10:13) 77.4(6:21) 42811 /11c100%
  Other1 50:00 1.18(42:21) 1.9(26:19)
  Total92 72:48:01 435.54 700.93 467811 /11c100%
  [1-5]92 64:46:24
averages - sleep:7.5

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Thursday Apr 30, 2015 #

7 AM

Cycling 27:49 intensity: (8:16 @0) + (17:24 @1) + (2:09 @2) 9.54 km (20.6 kph) +80m
ahr:119 max:142 shoes: Trek SL 9 FS

1 PM

Cycling 27:20 intensity: (5:33 @0) + (14:41 @1) + (6:45 @2) + (21 @3) 10.01 km (22.0 kph) +83m
ahr:124 max:155 shoes: Trek SL 9 FS

Wednesday Apr 29, 2015 #

8 PM

Running (Trails) 1:46:02 intensity: (9:29 @0) + (1:00:30 @1) + (36:03 @2) 13.81 km (7:41 / km) +136m 7:19 / km
ahr:127 max:150 shoes: Salomon Sense Ultra SG4

With Jyrki & co. slow pace...

Tuesday Apr 28, 2015 #

5 AM

Cycling 12:12 [1] 4.52 km (22.2 kph)
ahr:112 max:127 slept:6.5 shoes: Trek SL 9 FS

6 AM

Paddling 59:03 [1] 6.48 km (6.6 kph)
ahr:116 max:154 shoes: Epic V10 Sport

Ensikokemukset Epic V10 Sport SurfSkistä,

Mukana Tuomo ja Mika.

Rauhallinen aamumelonta ja Mikalle kauden avaus joten mentiin kevyttä vauhtia. Käytännössä V10 kulkee sillä että ajattelee melontaa miltei 9km/h ja 12km/h (kevyellä spurtilla 12,1km/) on helppo saavuttaa. Hieman hakemista jalkatukien asennon kanssa kun siitä on aikaa kun on viimeksi vastaavaan jalkatukisysteemiin istunut. Seuravaalla kerralla pitää ottaa tukea vielä lähemmäksi niin saa jalat kunnolla mukaan sekä meloa matkaa katsellen minne keskivauhti peruspyörittelyllä laskeutuu.

Kajakki itsessään on erittäin hyvin hallittavissa ja lajissaan tukeva. Odotan innolla että pääsen tällä maininkiin melomaan.
7 AM

Cycling 29:35 [1] 10.94 km (22.2 kph)
ahr:115 max:146 shoes: Trek SL 9 FS

4 PM

Cycling 29:20 [1] 9.95 km (20.4 kph)
ahr:124 max:145 shoes: Trek SL 9 FS

6 PM

Strength (Calisthenics) 50:00 [3]

Jaahas, taas jäi HPT väliin... :(
9 PM

Recovery (Foamroll) 30:00 [1]

Monday Apr 27, 2015 #

7 AM

Cycling 28:45 intensity: (9:21 @0) + (18:11 @1) + (1:13 @2) 10.01 km (20.9 kph) +101m
ahr:116 max:136 slept:7.0 shoes: Trek SL 9 FS

4 PM

Cycling 35:18 intensity: (9:42 @0) + (19:39 @1) + (5:46 @2) + (11 @3) 10.94 km (18.6 kph) +103m
ahr:118 max:153 shoes: Trek SL 9 FS

8 PM

Running 51:15 intensity: (4:16 @1) + (36:01 @2) + (10:54 @3) + (4 @4) 7.53 km (6:48 / km) +138m 6:14 / km
ahr:144 max:167 shoes: Salomon Sense Ultra SG4

10 PM

Recovery (Foamroll) 30:00 [1]

Sunday Apr 26, 2015 #

7 PM

Strength (Calisthenics) 45:00 [3]
slept:11.5

8 PM

Recovery (Foamroll) 45:00 [1]

Saturday Apr 25, 2015 #

Note
slept:8.5 (rest day)

Friday Apr 24, 2015 #

5 AM

Cycling 12:25 intensity: (10:03 @0) + (2:22 @1) 4.48 km (21.6 kph) +23m
ahr:109 max:125 slept:4.75 shoes: Trek SL 9 FS

Paddling 55:16 intensity: (35:49 @0) + (19:27 @1) 7.43 km (8.1 kph) +3m
ahr:111 max:125 shoes: Tiderace Pace18

7 AM

Cycling 31:33 intensity: (8:21 @0) + (21:30 @1) + (1:42 @2) 9.96 km (18.9 kph) +80m
ahr:118 max:135 shoes: Trek SL 9 FS

6 PM

Running 8:19 intensity: (8 @0) + (20 @1) + (2:11 @2) + (5:40 @3) 1.8 km (4:37 / km) +13m 4:28 / km
ahr:152 max:164 shoes: Salomon X-Series

Strength (HPT) 1:00:00 [3]

7 PM

Running 7:05 intensity: (1 @0) + (7 @1) + (25 @2) + (27 @3) + (5:50 @4) + (15 @5) 1.8 km (3:56 / km) +16m 3:46 / km
ahr:174 max:187 shoes: Salomon X-Series

10 PM

Recovery (FoamRoll) 30:00 [1]

Thursday Apr 23, 2015 #

7 AM

Cycling 29:45 [1] 9.53 km (19.2 kph)
ahr:122 max:144 shoes: Trek SL 9 FS

5 PM

Running 1:14:00 [2] 11.5 km (6:26 / km)
shoes: Salomon X-Series

Partioaitalle, citytrail-lenkki ja takaisin aitalta vaihtamaan kamat.

Wednesday Apr 22, 2015 #

7 AM

Cycling 26:22 intensity: (4:56 @0) + (18:59 @1) + (2:27 @2) 10.06 km (22.9 kph) +100m
ahr:121 max:143 shoes: Trek SL 9 FS

4 PM

Cycling 26:56 intensity: (3:06 @0) + (15:59 @1) + (7:43 @2) + (8 @3) 11.12 km (24.8 kph) +85m
ahr:125 max:154 shoes: Trek SL 9 FS

7 PM

Cycling 2:35:32 intensity: (46:12 @0) + (1:19:09 @1) + (23:32 @2) + (4:54 @3) + (1:45 @4) 38.53 km (14.9 kph) +496m
ahr:121 max:177 shoes: Trek SL 9 FS

With Anne & Tuomo.
10 PM

Recovery (Foamroll) 30:00 [1]

Tuesday Apr 21, 2015 #

5 AM

Cycling 13:11 intensity: (7:07 @0) + (6:04 @1) 4.52 km (20.6 kph) +23m
ahr:113 max:128

Paddling 1:01:10 intensity: (46:29 @0) + (14:41 @1) 7.54 km (7.4 kph) +21m
ahr:110 max:131 shoes: Tiderace Pace18

7 AM

Cycling 29:38 intensity: (8:36 @0) + (19:37 @1) + (1:25 @2) 9.95 km (20.1 kph) +89m
ahr:117 max:146

4 PM

Cycling 18:51 intensity: (5:02 @0) + (8:06 @1) + (5:43 @2) 6.44 km (20.5 kph) +53m
ahr:123 max:149

Cycling 14:43 intensity: (8:02 @0) + (4:22 @1) + (2:15 @2) + (4 @3) 5.21 km (21.2 kph) +50m
ahr:105 max:151 shoes: Trek SL 9 FS

8 PM

Strength (Calisthenics) 45:00 [3]

9 PM

Recovery (FoamRoll) 30:00 [1]

Monday Apr 20, 2015 #

7 AM

Cycling 26:27 intensity: (10:07 @0) + (15:58 @1) + (22 @2) 9.49 km (21.5 kph) +69m
ahr:115 max:137 slept:7.0 shoes: Trek SL 9 FS

12 PM

Note

Pictures from Saturdays longer training session,

https://www.facebook.com/media/set/?set=a.81361428...
3 PM

Cycling 18:50 intensity: (6:12 @0) + (11:03 @1) + (1:35 @2) 6.42 km (20.5 kph) +53m
ahr:118 max:140 shoes: Trek SL 9 FS

4 PM

Cycling 14:38 intensity: (2:36 @0) + (6:16 @1) + (5:28 @2) + (18 @3) 4.66 km (19.1 kph) +50m
ahr:126 max:152

7 PM

Cycling 1:08:17 intensity: (3:09 @0) + (8:00 @1) + (25:26 @2) + (16:52 @3) + (14:50 @4) 24.07 km (21.2 kph) +201m
ahr:147 max:186

8 PM

Recovery (FoamRoll) 30:00 [1]

Saturday Apr 18, 2015 #

9 AM

Cycling 11:56 intensity: (2:15 @0) + (9:29 @1) + (12 @2) 4.45 km (22.4 kph) +24m
ahr:118 max:133 shoes: Trek SL 9 FS

10 AM

Cycling 2:14:38 [2] 26.44 km (11.8 kph)
ahr:136 shoes: Trek SL 9 FS

Team training with Seppo and special quest star Jari. =D

1st section, bike.
12 PM

Running (Orienteering+Canyoneering) 1:23:28 [2] 8.74 km (9:33 / km)
ahr:145 shoes: Salomon Sense Ultra SG4

2nd section, orienteering and canyoneering.
2 PM

Paddling (Star630) 3:30:13 [2] 29.81 km (8.5 kph)
ahr:131

3rd section, paddle - river + sea. Tuomo joined us for this section.

Whole set,
http://www.movescount.com/moves/move59501212

Friday Apr 17, 2015 #

Note
(rest day)

:)

Thursday Apr 16, 2015 #

7 AM

Cycling 26:56 intensity: (6:56 @0) + (18:28 @1) + (1:32 @2) 9.51 km (21.2 kph) +79m
ahr:119 max:138 slept:7.5 shoes: Trek SL 9 FS

4 PM

Cycling 32:02 intensity: (11:32 @0) + (19:02 @1) + (1:28 @2) 11.13 km (20.8 kph) +92m
ahr:115 max:137 shoes: Trek SL 9 FS

9 PM

Recovery 30:00 [1]

Jumitus.

Wednesday Apr 15, 2015 #

8 AM

Cycling 28:12 intensity: (4:58 @0) + (21:15 @1) + (1:59 @2) 9.98 km (21.2 kph) +101m
ahr:121 max:140 slept:7.5 shoes: Trek SL 9 FS

4 PM

Cycling 29:05 intensity: (12:26 @0) + (15:45 @1) + (54 @2) 9.94 km (20.5 kph) +60m
ahr:114 max:138 shoes: Trek SL 9 FS

6 PM

Paddling 2:31:01 intensity: (5:05 @0) + (1:54:22 @1) + (27:14 @2) + (4:20 @3) 18.14 km (7.2 kph) +52m
ahr:125 max:160 shoes: Tiderace Pace18

Tuomon kanssa läpsyttelemässä, sivumyötäiseen terävään aaltoon, sitten leikkimään kääntömaininkiin ja vastaiseen takaisin. Takki ihan tyhjä, ihan kuin hieman kaipaisi kaloreita koneeseen... =D
9 PM

Cycling 13:40 intensity: (1:26 @0) + (10:18 @1) + (1:56 @2) 4.5 km (19.8 kph) +50m
ahr:123 max:145 shoes: Trek SL 9 FS

10 PM

Recovery (Foamroll) 30:00 [1]

Huhhuh, sen verran väsytti että ei meinannut jaksaa rullan päällä taiteilla. Ehkä vähän enempi evästä ois ollut hyvä idea.

Tuesday Apr 14, 2015 #

7 AM

Cycling 27:28 intensity: (6:32 @0) + (17:25 @1) + (3:31 @2) 9.52 km (20.8 kph) +71m
ahr:121 max:144 slept:7.0 shoes: Trek SL 9 FS

4 PM

Cycling 27:23 intensity: (3:03 @0) + (12:08 @1) + (12:06 @2) + (6 @3) 10.77 km (23.6 kph) +104m
ahr:129 max:151 shoes: Trek SL 9 FS

5 PM

Running (Treadmill) 15:00 [2] 3.33 km (4:30 / km)
shoes: Salomon X-Series

6 PM

Strength (HPT) 1:15:00 [3]

7 PM

Running (Treadmill) 18:45 [5] 4.75 km (3:57 / km)
shoes: Salomon X-Series

HPTn perään matolla 90sek @ 4'30, 4x1000m @ 3'30, 90sek palautuksilla @ 4'30.
8 PM

Recovery (Foamroll) 30:00 [1]

Monday Apr 13, 2015 #

7 AM

Cycling 30:30 intensity: (5:31 @0) + (22:16 @1) + (2:43 @2) 10.03 km (19.7 kph) +112m
ahr:121 max:137 slept:7.0 shoes: Trek SL 9 FS

4 PM

Cycling 29:02 intensity: (7:33 @0) + (16:43 @1) + (4:42 @2) + (4 @3) 9.93 km (20.5 kph) +85m
ahr:119 max:152 shoes: Trek SL 9 FS

7 PM

Cycling 11:54 intensity: (26 @0) + (9:35 @1) + (1:53 @2) 4.5 km (22.7 kph) +23m
ahr:125 max:141 shoes: Trek SL 9 FS

8 PM

Paddling 55:59 intensity: (2 @0) + (22:54 @1) + (30:17 @2) + (2:46 @3) 7.51 km (8.0 kph) +16m
ahr:134 max:162 shoes: Tiderace Pace18

Ekat testit Pace18 kajakilla, ja hyvä setti olikin vaikka rauhallista meno olikin. Vasta loppuun pieni nosto. Maatuuli pääsi yllättämään ja napakan kelin heittikin kun nosti nopeasti aallon Kallahdella ja antoi hyvää esimakua siitä kuinka jäätävän hienosta kajakista on kyse. Huhhuh, tämä on se kapistus minkä vien joka helvetin keliin mitä itämeri keksii heittää ja tavoite on yksinkertainen, melonta tuolla pitää saada rennoksi, kelissä kuin kelissä.
10 PM

Recovery (Foamroll) 30:00 [1]

Ompas taas jumia kerrakseen.

Sunday Apr 12, 2015 #

Note
slept:10.0 (rest day)

Saturday Apr 11, 2015 #

1 PM

Paddling 2:31:01 intensity: (1:59:38 @0) + (31:23 @1) 16.9 km (6.7 kph) +159m
ahr:109 max:126 shoes: Tiderace Xplore-S

8 PM

Recovery (Foamroll) 30:00 [1]

Friday Apr 10, 2015 #

8 AM

Cycling 32:49 intensity: (2:47 @0) + (26:23 @1) + (3:39 @2) 11.12 km (20.3 kph) +84m
ahr:123 max:140 slept:6.75 shoes: Trek SL 9 FS

5 PM

Running 56:02 intensity: (5 @0) + (2:51 @1) + (6:25 @2) + (25:30 @3) + (21:03 @4) + (8 @5) 10.87 km (5:09 / km) +99m 4:56 / km
ahr:160 max:187 shoes: Salomon X-Series

Run with Salomon Community.
9 PM

Cycling 24:58 intensity: (6 @0) + (11:46 @1) + (12:34 @2) + (32 @3) 9.48 km (22.8 kph) +78m
ahr:133 max:156 shoes: Trek SL 9 FS

Thursday Apr 9, 2015 #

7 AM

Cycling 28:49 intensity: (7:51 @0) + (19:46 @1) + (1:12 @2) 9.68 km (20.2 kph) +66m
ahr:118 max:140 slept:7.0 shoes: Trek SL 9 FS

4 PM

Cycling 31:46 intensity: (9:06 @0) + (20:08 @1) + (2:32 @2) 10.81 km (20.4 kph) +101m
ahr:117 max:142 shoes: Trek SL 9 FS

6 PM

Strength (HPT) 1:30:00 [3]

Okei, okei, lähti vähän käsistä kun kaupassakin vielä oksetti...
9 PM

Recovery (Foamroll) 30:00 [1]

Wednesday Apr 8, 2015 #

7 AM

Cycling 29:00 intensity: (2:42 @0) + (20:21 @1) + (5:57 @2) 10.04 km (20.8 kph) +102m
ahr:126 max:144 shoes: Trek SL 9 FS

via Arboretum.
4 PM

Cycling 31:39 intensity: (13 @0) + (5:23 @1) + (20:31 @2) + (5:32 @3) 10.08 km (19.1 kph) +102m
ahr:142 max:160 shoes: Trek SL 9 FS

5 PM

Running (Orienteering) 20:26 intensity: (13 @1) + (1:02 @2) + (1:29 @3) + (8:06 @4) + (9:36 @5) *** 4.16 km (4:55 / km) +26m 4:46 / km
ahr:180 max:198 spiked:11/11c shoes: Salomon Sense Ultra SG4

Cycling 45:02 intensity: (44 @1) + (27:19 @2) + (16:34 @3) + (25 @4) 18.51 km (24.7 kph) +119m
ahr:149 max:166 shoes: Trek SL 9 FS

7 PM

Paddling 1:31:10 intensity: (3:47 @1) + (1:02:03 @2) + (25:20 @3) 11.34 km (7.5 kph) +122m
ahr:145 max:164 shoes: Tiderace Xplore-S

With Tuomo, hard gusty wind.
9 PM

Cycling 14:19 intensity: (13 @0) + (4:08 @1) + (8:29 @2) + (1:29 @3) 4.51 km (18.9 kph) +50m
ahr:137 max:158 shoes: Trek SL 9 FS

10 PM

Recovery (Foamroll) 30:00 [1]

Tuesday Apr 7, 2015 #

7 AM

Cycling 28:23 intensity: (13:24 @0) + (14:22 @1) + (37 @2) 9.68 km (20.5 kph) +66m
ahr:114 max:143 shoes: Trek SL 9 FS

4 PM

Cycling 29:49 intensity: (5:08 @0) + (12:47 @1) + (11:43 @2) + (11 @3) 10.58 km (21.3 kph) +93m
ahr:127 max:153 shoes: Trek SL 9 FS

5 PM

Strength (HPT) 1:30:00 [3]

7 PM

Recovery (FoamRoll) 30:00 [1]

Monday Apr 6, 2015 #

2 PM

Other (Swimming) 50:00 [2] 1.9 km (26:19 / km)

3x600m + 4x25m kovaa.
3 PM

Recovery (FoamRoll) 30:00 [1]

Prkle, meni alaselkä jumiin kun nostin jotain kevyttä laatikkoa varastossa. Koitin saada auki, huonolla menestyksellä.

Sunday Apr 5, 2015 #

11 AM

Cycling 2:12:35 intensity: (20 @0) + (36:00 @1) + (1:30:06 @2) + (6:09 @3) 32.62 km (14.8 kph) +317m
ahr:137 max:160 shoes: Trek SL 9 FS

2 PM

Paddling 1:26:31 intensity: (3:16 @0) + (1:07:35 @1) + (15:18 @2) + (22 @3) 10.85 km (7.5 kph) +63m
ahr:126 max:152 shoes: Tiderace Xplore-S

4 PM

Cycling 13:38 intensity: (22 @0) + (6:38 @1) + (6:35 @2) + (3 @3) 4.69 km (20.6 kph) +48m
ahr:131 max:151 shoes: Trek SL 9 FS

7 PM

Recovery (FoamRoll) 30:00 [1]

Saturday Apr 4, 2015 #

10 AM

Running (Treadmill) 10:00 [3] 2.25 km (4:27 / km)
ahr:157 shoes: Salomon X-Series

Strength (HPT) 1:50:00 [3]

New program + sparring with Heidi.
8 PM

Recovery 30:00 [1]

Friday Apr 3, 2015 #

1 PM

Cycling 12:22 [2] 4.8 km (23.3 kph)
ahr:136 shoes: Trek SL 9 FS

2 PM

Running 41:14 [3] 6.86 km (6:01 / km)
ahr:154 shoes: Salomon X-Series

3 PM

Paddling 1:41:32 [2] 13.17 km (7.8 kph)
ahr:135 shoes: Tiderace Xplore-S

5 PM

Cycling 13:07 intensity: (24 @0) + (4:58 @1) + (6:28 @2) + (1:12 @3) + (5 @4) 4.81 km (22.0 kph) +48m
ahr:135 max:166 shoes: Trek SL 9 FS

Koko setin käppyrä,

http://www.movescount.com/moves/move57914809

Wednesday Apr 1, 2015 #

6 PM

Strength (HPT) 1:45:00 [3]

VIIMEIN pääsin treenaamaan, saatanan influenssat ja kaikki muu paska!

Nautinkin uudesta ohjelmasta oikein pitkän kaavan mukaan.
9 PM

Recovery (FoamRoll) 30:00 [1]

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