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Training Log: Useless Fool

In the last 7 days:

activity # timemileskm+m
  Running14 7:32:03 41.64(10:51) 67.02(6:45) 2494
  Strength5 3:21:07 1.86 3.0
  Recovery3 1:39:35 2.99(33:17) 4.82(20:41) 93
  Total18 12:32:45 46.5 74.83 2587
  [1-5]18 10:07:15
averages - sleep:7.4 rhr:49 weight:86.9kg
«
3:27
0:00
SuMoTuWeThFrSa

Friday Jul 26 #

8 AM

Running 46:30 intensity: (11:28 @0) + (6:09 @1) + (27:46 @2) + (1:07 @3) 6.2 km (7:30 / km) +163m 6:38 / km
ahr:123 max:150 rhr:49 slept:6.33 weight:86.1kg shoes: Salomon Phantasm


Day 5.

4 PM

Running 28:46 intensity: (58 @0) + (21 @1) + (21:34 @2) + (5:53 @3) 4.99 km (5:46 / km) +254m 4:36 / km
ahr:139 max:151

Running 10:27 intensity: (41 @1) + (7:32 @2) + (2:14 @3) 1.64 km (6:23 / km) +109m 4:47 / km
ahr:137 max:153

Running 11:04 intensity: (1:27 @1) + (9:08 @2) + (29 @3) 1.87 km (5:55 / km) +44m 5:17 / km
ahr:131 max:158

Strength 20:02 intensity: (5:03 @0) + (12:57 @1) + (2:02 @2)
ahr:111 max:131

Thursday Jul 25 #

8 AM

Running 45:46 intensity: (10:31 @0) + (5:23 @1) + (22:30 @2) + (7:22 @3) 6.2 km (7:23 / km) +249m 6:09 / km
ahr:128 max:153 rhr:49 slept:7.33 weight:85.9kg shoes: Salomon Phantasm


Day 4.

4 PM

Running warm up/down (WU) 25:27 intensity: (15 @1) + (7:56 @2) + (17:16 @3) 4.23 km (6:01 / km) +10m 5:57 / km
ahr:147 max:164 shoes: Salomon Phantasm

5 PM

Strength (Hipko Performance) 50:33 intensity: (52 @0) + (15:52 @1) + (22:03 @2) + (11:24 @3) + (22 @4)
ahr:132 max:168 shoes: Salomon Phantasm

WU

+

Grinder, 3-rounds for speed.

A1.) Polvennostojuoksu paikallaan, (4 kosketusta polvi-kämmen) + etunojapunnerrus. x10
A2.) Takakyykky + hyppy, levytangolla x10
A3.) Etunojapunnerrus x10
A4.) Suorien jalkojen nostot selällään x10
A5.) Burpee x10
A6.) Kyykkyhyppy (ei painoja) x10
A7.) Polvet rintaan hyppy x15
A8.) Etukyykky + pystypunnerrus (2x kahvakuula) x20
A9.) Etunojapunnerrus (kapea käsien asento) x20
A10.) Haaraperushyppy x20

8:09
10:34
11:25

+

WD

Running warm up/down (WD) 17:48 intensity: (2:39 @0) + (1:40 @1) + (2:14 @2) + (11:15 @3) 2.65 km (6:42 / km) +156m 5:11 / km
ahr:135 max:158 shoes: Salomon Phantasm

7 PM

Recovery 1:07:53 intensity: (37:53 @0) + (28:20 @1) + (1:40 @2) 2.61 km (25:59 / km) +78m 22:38 / km
ahr:102 max:131 shoes: Salomon Forces 8 GTX EN

Wednesday Jul 24 #

8 AM

Running 44:37 intensity: (8:23 @0) + (6:30 @1) + (29:23 @2) + (21 @3) 6.14 km (7:16 / km) +275m 5:56 / km
ahr:124 max:148 rhr:49 slept:8.25 weight:87.2kg shoes: Salomon Phantasm

Day 3.

4 PM

Running warm up/down (WU) 24:55 intensity: (13 @0) + (13 @1) + (6:41 @2) + (17:48 @3) 4.27 km (5:50 / km) +220m 4:38 / km
ahr:145 max:164 shoes: Salomon Phantasm

Strength (Hipko Performance) 55:41 intensity: (1:24 @0) + (21:58 @1) + (11:57 @2) + (20:06 @3) + (16 @4) 3.0 km (18:34 / km)
ahr:132 max:170 shoes: Salomon Phantasm

WU

+

5-Rounds-For-Time

A1.) Boxihyppy x15
A2.) Istumaannousu x18
A3.) Kehonpainokyykky x20 (niin syvään kun menee, hypyllä ylös)
A4.) Soutulaite 500m

4:58
5:40
6:27
7:02
6:36

Ti-ti-vitun-tyy.
5 PM

Running warm up/down (WD) 19:52 intensity: (2:54 @0) + (5:38 @1) + (3:34 @2) + (7:25 @3) + (21 @4) 2.62 km (7:35 / km) +170m 5:43 / km
ahr:131 max:168 shoes: Salomon Phantasm

8 PM

Recovery 18:21 intensity: (13:29 @0) + (4:52 @1) 1.35 km (13:36 / km) +15m 12:52 / km
ahr:101 max:117

Tuesday Jul 23 #

8 AM

Running 45:38 intensity: (12:24 @0) + (5:19 @1) + (27:44 @2) + (11 @3) 6.18 km (7:23 / km) +300m 5:57 / km
ahr:120 max:149 rhr:47 slept:8.0 weight:87.3kg shoes: Salomon Phantasm


Day 2.

4 PM

Running warm up/down (WU) 25:32 intensity: (7 @0) + (50 @1) + (19:06 @2) + (5:29 @3) 4.26 km (6:00 / km) +25m 5:49 / km
ahr:140 max:152 shoes: Salomon Phantasm

Strength (Hipko Performance) 20:37 intensity: (1:07 @0) + (8:38 @1) + (9:25 @2) + (1:27 @3)
ahr:125 max:156 shoes: Salomon Phantasm

WU

+

3 kierrosta aikaa vastaan.
Kierrokset 21-15-9 toistoa.

A1.) Istumaannousu, jalkapohjat vastakkain.
A2.) Etuheilautus kahvakuulalla.
A3.) Etunojapunnerrus.
A4.) 200m juoksu kierroksen loppuun, matolla.

Kierrokset,
4:38
4:42
3:49

Nivuset melko jumissa, tein liian kevyellä kuulalla (16kg), ja punnerrukset eivät kulkeneet juurikaan eilisen 100 burpeen jälkeen.

Weak.
Ass.
Bitch.
5 PM

Running warm up/down (WD) 18:07 intensity: (58 @1) + (13:40 @2) + (1:47 @3) + (1:42 @4) 2.68 km (6:46 / km) +75m 5:56 / km
ahr:142 max:168 shoes: Salomon Phantasm

Monday Jul 22 #

8 AM

Running 44:14 intensity: (10:17 @0) + (4:48 @1) + (26:50 @2) + (2:19 @3) 6.2 km (7:08 / km) +289m 5:47 / km
ahr:125 max:150 rhr:49 slept:7.0 weight:88kg shoes: Salomon Phantasm


Day 1.

5 PM

Running warm up/down 24:41 intensity: (17 @0) + (1:28 @1) + (18:34 @2) + (4:22 @3) 4.23 km (5:50 / km) +17m 5:43 / km
ahr:138 max:155 shoes: Salomon Phantasm

WU
6 PM

Strength (Hipko Performance) 54:14 intensity: (13:23 @0) + (14:57 @1) + (4:02 @2) + (19:47 @3) + (2:05 @4)
ahr:128 max:178 shoes: Salomon Phantasm

WU

+

5-Rounds-For-Time,

A1: Kehonpainokyykky x20
A2: Burpee x20
A3: 200m juoksu (matolla)

4:03
5:06
4:41
5:22
5:34

Kevyt aloitus, ei mikään naulapäässä tekeminen vaan kropan herättelyä treenaamiseen.


7 PM

Running warm up/down (WD) 18:39 intensity: (7 @1) + (5:52 @2) + (12:40 @3) 2.65 km (7:02 / km) +139m 5:34 / km
ahr:147 max:164 shoes: Salomon Phantasm

Loppuverkka.
8 PM

Recovery 13:21 intensity: (12:08 @0) + (1:13 @1) 0.86 km (15:37 / km)
ahr:98 max:117

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Training Targets

May 1 – Sep 30 (153d)
Kilometrikisa 2024
Cycling 4000km
actual:831.5km20%
projected:1462.3km36%

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