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Training Log Archive: Key

In the 7 days ending Mar 17:

activity # timemileskm+m
  Running7 5:10:07 30.98(10:01) 49.85(6:13) 1096
  Orienteering4 2:09:00 14.29(9:02) 23.0(5:37) 593
  Cycling3 1:21:35 19.57(4:10) 31.5(2:35)
  Total9 8:40:42 64.84(8:02) 104.35(4:59) 1689

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MoTuWeThFrSaSu

Sunday Mar 17 #

10 AM

Running warm up/down 25:15 [1] 3.4 km (7:26 / km) +70m 6:44 / km
shoes: Nike zoom fly (p)

Orienteering race (MOC) 16:07 [4] *** 4.2 km (3:50 / km) +100m 3:26 / km
ahr:171 max:187 shoes: NVII XXC crazy light

MOC day 3. Made a dumb mistake so was behind today

Running warm up/down 17:15 [1] 2.6 km (6:38 / km) +30m 6:16 / km
shoes: NVII XXC crazy light

5 PM

Running 1:04:00 [2] 9.8 km (6:32 / km) +410m 5:24 / km
ahr:131 max:166 shoes: Nike zoom fly (p)

Saturday Mar 16 #

3 PM

Running warm up/down 23:40 [1] 3.3 km (7:10 / km) +45m 6:43 / km
shoes: Nike zoom fly (p)

Orienteering race (MOC) 19:51 [4] *** 4.7 km (4:13 / km) +119m 3:45 / km
ahr:170 max:190 shoes: NVII XXC crazy light

MOC day 2. Longer sprint, pretty happy with the run, just no speed in my legs.

Running warm up/down 13:00 [1] 1.7 km (7:39 / km)
shoes: Nike zoom fly (p)

Friday Mar 15 #

5 PM

Running warm up/down 14:30 [1] 2.6 km (5:35 / km) +42m 5:10 / km
shoes: Nike zoom fly (p)

Orienteering race (MOC) 23:02 [4] **** 5.3 km (4:21 / km) +120m 3:54 / km
ahr:150 max:182 shoes: NVII XXC crazy light

MOC day 1. Today didn’t count for overall so went a little easy. Crazy area though!!

Running warm up/down 11:21 [1] 1.7 km (6:41 / km) +36m 6:02 / km
shoes: Nike zoom fly (p)

Thursday Mar 14 #

Note
(rest day)

Travel day

Wednesday Mar 13 #

5 PM

Cycling 31:00 [1] 11.0 km (2:49 / km)

Running (Snow) 36:06 [2] 5.6 km (6:27 / km) +148m 5:42 / km
ahr:124 max:136 shoes: NVII W-spike

Very very easy. A little bit in forest

Tuesday Mar 12 #

8 AM

Orienteering 1:10:00 [2] ** 8.8 km (7:57 / km) +254m 6:57 / km
ahr:144 max:167 shoes: NVII F1

Putting out tapes with janne
4 PM

Running warm up/down 20:00 [1] 2.3 km (8:42 / km)
shoes: Nike zoom fly (p)

Inc stretching and all that

Running intervals 29:00 [4] 7.25 km (4:00 / km)
ahr:157 max:192 shoes: Nike zoom fly (p)

Ints on an indoor track with Turun suunnistajat. Small session to get back into running in circles, haven't done it in months. 5x1000 (5 min cycle) + 1 x 500. 3:25,15,09,06,03, 1:27. Was meant to be 5 x 500m, but got the runs and felt very sick so stopped early.

Cycling warm up/down 15:35 [2] 6.5 km (2:24 / km)

Couldn't do a cool down running because stomach, so got on the bike

Monday Mar 11 #

12 PM

Running 56:00 [2] 9.6 km (5:50 / km) +315m 5:01 / km
shoes: NVII W-spike

Mostly on snow-covered tracks, 20-30% in forest
3 PM

Cycling 35:00 [1] 14.0 km (2:30 / km)

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