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Training Log Archive: Ruhis

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Cross-country skiing1 2:25:00 13.55(10:42) 21.8(6:39) 160
  Running2 1:28:35 9.1(9:44) 14.65(6:03) 36
  Flexi-Bar1 30:01
  Orienteering1 18:47 2.25(8:22) 3.62(5:12) 16
  Running technique exercises1 10:00 0.62(16:06) 1.0(10:00)
  Total4 4:52:23 25.52 41.07 212
  [1-5]4 4:46:53

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

1 PM

Cross-country skiing (classic) 2:25:00 intensity: (50:00 @1) + (1:30:00 @2) + (5:00 @3) 21.8 km (6:39 / km) +160m 6:25 / km

Oittaa- Pirttimäki - Bodom -Oittaa with Mikko.

Saturday Feb 11, 2017 #

10 AM

Running 18:44 intensity: (8 @1) + (3:47 @2) + (14:00 @3) + (49 @4) 2.98 km (6:17 / km) +13m 6:09 / km
ahr:154 max:172

Hakuninmaa - Torpparinmäki with Anniina & Milla.

Orienteering (sprint) 18:47 intensity: (15 @1) + (4 @2) + (27 @3) + (13:51 @4) + (4:10 @5) 3.62 km (5:12 / km) +16m 5:05 / km
ahr:174 max:185

Mass start with the girls :)

Running 18:51 intensity: (1 @1) + (25 @2) + (17:02 @3) + (1:23 @4) 2.97 km (6:21 / km) +23m 6:07 / km
ahr:159 max:176

back to Hakuninmaa.

Wednesday Feb 8, 2017 #

7 PM

Running warm up/down 17:00 intensity: (7:00 @1) + (10:00 @2) 2.7 km (6:18 / km)

with Mikko @ Esport Arena.

Running technique exercises 10:00 [2] 1.0 km (10:00 / km)

Running intervals (2x2000m) 34:00 intensity: (10:00 @2) + (4:00 @3) + (15:00 @4) + (5:00 @5) 6.0 km (5:40 / km)
max:186

10'24 / 3'25
9'50

cool down

Monday Feb 6, 2017 #

8 PM

Flexi-Bar 30:01 intensity: (5:30 @0) + (24:08 @1) + (22 @2) + (1 @3)
ahr:111 max:151

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