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Training Log Archive: Ruhis

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Running5 2:07:17 11.79(10:48) 18.98(6:42) 77
  Cross-country skiing1 1:20:00 10.64(7:31) 17.13(4:40) 130
  Orienteering1 1:02:57 6.49(9:42) 10.45(6:01) 91
  Circuit training etc.1 30:10 0.26(1:55:52) 0.42(1:12:00) 9
  Flexi-Bar1 30:00
  Running technique exercises1 15:00 0.93(16:06) 1.5(10:00)
  Total8 5:45:24 30.12 48.48 307
  [1-5]8 5:15:33

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

11 AM

Running warm up/down 10:27 intensity: (54 @0) + (9:33 @1) 1.21 km (8:38 / km) +4m 8:29 / km
ahr:111 max:123

with Oona.

Orienteering (street-o) 1:02:57 intensity: (22 @0) + (2:22 @1) + (1:16 @2) + (5:23 @3) + (50:37 @4) + (2:57 @5) 10.45 km (6:01 / km) +91m 5:46 / km
ahr:169 max:188

@Vuosaari.
12 PM

Running warm up/down 11:17 intensity: (1:01 @1) + (8:30 @2) + (1:43 @3) + (3 @4) 1.3 km (8:42 / km) +12m 8:19 / km
ahr:143 max:166

Saturday Feb 18, 2017 #

11 AM

Cross-country skiing (skating) 1:20:00 intensity: (35:00 @1) + (30:00 @2) + (10:00 @3) + (5:00 @4) 17.13 km (4:40 / km) +130m 4:30 / km
max:170

@Oittaa.

Friday Feb 17, 2017 #

5 PM

Running 51:33 intensity: (2:36 @0) + (43:58 @1) + (4:59 @2) 7.21 km (7:09 / km) +61m 6:52 / km
ahr:121 max:149

Around Kilo.

Thursday Feb 16, 2017 #

8 PM

Circuit training etc. (Exercise ball) 30:10 intensity: (15:02 @0) + (15:02 @1) + (6 @2) 0.42 km (1:12:00 / km) +9m 1:05:01 / km
ahr:100 max:136

Wednesday Feb 15, 2017 #

7 PM

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)

with Mikko @ Esport Arena.

Running technique exercises 15:00 [2] 1.5 km (10:00 / km)

8 PM

Running intervals (4x1000m/2') 36:00 intensity: (5:00 @1) + (11:00 @2) + (11:00 @3) + (8:00 @4) + (1:00 @5) 6.26 km (5:45 / km)
max:192

4x1000: 5'00, 4'34. 4'19, 3'59

cool down

Tuesday Feb 14, 2017 #

5 PM

Flexi-Bar 30:00 intensity: (10:57 @0) + (19:03 @1)
ahr:107 max:134

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