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Training Log Archive: Terkelsen

In the 7 days ending Sep 25, 2019:

activity # timemileskm+mload
  Running6 2:46:50 15.09(11:03) 24.29(6:52) 22831.9
  Orienteering3 1:17:23 6.56(11:47) 10.57(7:19) 12336 /36c100%25.6
  Total8 4:04:13 21.66(11:17) 34.85(7:00) 35136 /36c100%57.4
  [1-5]8 4:00:19

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ThFrSaSuMoTuWe

Wednesday Sep 25, 2019 #

7 PM

Running warm up/down 17:35 intensity: (47 @0) + (5:45 @1) + (11:03 @2) 2.0 km (8:48 / km) +6m 8:40 / km
ahr:124 max:149 shoes: Inov-8 280 Oroc Sun Burn

Warm up for yökuppi
8 PM

Orienteering (Night O) 53:19 intensity: (1:38 @0) + (30:56 @1) + (2:45 @2) + (8:14 @3) + (9:46 @4) *** 5.28 km (10:06 / km) +105m 9:11 / km
ahr:127 max:173 spiked:5/5c (injured) shoes: Inov-8 280 Oroc Sun Burn

Yökuppi in Pajulahti. All fine until fifth control point. Sprained my left ankle while jumping down from cliff.
C • ankle 2

Tuesday Sep 24, 2019 #

Note
(rest day)

Monday Sep 23, 2019 #

Note
(rest day)

Sunday Sep 22, 2019 #

9 AM

Running warm up/down 18:20 intensity: (5:27 @1) + (12:13 @2) + (40 @3) 2.32 km (7:55 / km) +1m 7:54 / km
ahr:131 max:161 shoes: Asics GEL-Fujilyte

Warm up for Finnish Sprint Champ Qualification.

Orienteering race 10:50 intensity: (9 @0) + (25 @1) + (10 @2) + (11 @3) + (9:53 @4) + (2 @5) * 2.41 km (4:29 / km) +5m 4:27 / km
ahr:169 max:181 spiked:15/15c shoes: Asics GEL-Fujilyte

Finnish Sprint Champ Qualification race. Simple course as they usually are. Good run. In to A final.

Results
Split times

Running warm up/down 11:26 intensity: (12 @0) + (1:50 @1) + (9:24 @2) 1.5 km (7:39 / km)
ahr:130 max:143 shoes: Asics GEL-Fujilyte

Cooling down with Jenni. She made also a good run in D14 class.
2 PM

Running warm up/down 20:43 intensity: (8:17 @1) + (10:59 @2) + (1:27 @3) 2.68 km (7:44 / km) +10m 7:36 / km
ahr:120 max:157 shoes: Asics GEL-Fujilyte

Warm up for Finnish Sprint Champ Final race.
3 PM

Orienteering race 13:14 intensity: (7 @0) + (25 @1) + (13 @2) + (17 @3) + (12:12 @4) **** 2.87 km (4:37 / km) +13m 4:30 / km
ahr:169 max:178 spiked:16/16c shoes: Asics GEL-Fujilyte

Finnish Sprint Champ Final. Much more difficult course. I did again a good run and ended up to 12th position. Nice. Better than expected.

Results
Split times

6 PM

Running warm up/down 15:01 [1] 2.34 km (6:25 / km) +27m 6:04 / km
shoes: New Balance 904

Friday Sep 20, 2019 #

7 PM

Running hills 42:36 intensity: (1:54 @1) + (25:19 @2) + (14:16 @3) + (1:07 @4) 7.49 km (5:41 / km) +157m 5:09 / km
ahr:146 max:173 shoes: Asics Gel-Kayano 24

Hills at Kumpula. Running felt nice.

Thursday Sep 19, 2019 #

6 PM

Running intervals 41:09 intensity: (1:01 @0) + (5:17 @1) + (28:36 @2) + (4:27 @3) + (1:48 @4) 5.97 km (6:54 / km) +27m 6:45 / km
ahr:134 max:169 shoes: Asics Gel-Kayano 24

In Pajulahti while daughters had Floorball training.

Warm up (also non logged football with Jonne.)

5*200m+400m recovery

Cooling down

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