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Training Log Archive: A.Le Coq

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  Hiking4 5:41:00 18.14(18:48) 29.2(11:41) 860
  Orienteering2 1:56:43 10.07(11:36) 16.2(7:12) 375
  Running3 1:26:13 8.26(10:26) 13.3(6:29) 190
  Ballgames1 1:25:00
  Skiing1 1:07:00 6.84(9:48) 11.0(6:05) 190
  Total9 11:35:56 43.31 69.7 1615

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Sunday Nov 30, 2008 #

Hiking 3:21:00 intensity: (2:36:00 @1) + (41:00 @2) + (4:00 @3) 15.9 km (12:38 / km) +580m 10:41 / km
ahr:100 max:137

[12:30] Nordic walking at Vierumäki.

Saturday Nov 29, 2008 #

Ballgames 1:25:00 [3]

[18:00] Basketball and floorball at Virenoja.

Friday Nov 28, 2008 #

Note
(rest day)

Thursday Nov 27, 2008 #

Note
(rest day)

Wednesday Nov 26, 2008 #

Skiing (Skate) 1:07:00 intensity: (4:00 @1) + (5:10 @2) + (35:50 @3) + (22:00 @4) 11.0 km (6:05 / km) +190m 5:36 / km
ahr:139 max:159

[19:15] First skiing this season. With Sanni. Tapanila-Urheilukeskus-perhelenkki.

Tuesday Nov 25, 2008 #

Note
(rest day)

Monday Nov 24, 2008 #

Hiking 25:00 intensity: (10:00 @1) + (15:00 @2) 2.9 km (8:37 / km) +40m 8:04 / km
ahr:97 max:128 shoes: Icebug

[21:15] Nordic walking. Some fresh air.

Sunday Nov 23, 2008 #

Running 47:00 [3] 7.5 km (6:16 / km)
shoes: Icebug

[11:55] Running at Kirkkoharju ridge, Kangasala.

Saturday Nov 22, 2008 #

Running warm up/down 13 [2] 1.6 km (8 / km) +85m 6 / km
shoes: VJ Integrator 2008

Orienteering 28:43 [4] 3.5 km (8:12 / km) +65m 7:30 / km
shoes: VJ Integrator 2008

[16:30] Night-"Sprint"-O race at Kauppi. Course setter Sami T, 1:4000, forest-city course, few quite tricky control points. Actual course length 2.6 km. Good training.

Running warm up/down 14:00 [2] 1.7 km (8:14 / km) +80m 6:40 / km
shoes: VJ Integrator 2008

Friday Nov 21, 2008 #

Note
(rest day)

Thursday Nov 20, 2008 #

Note
(rest day)

Wednesday Nov 19, 2008 #

Hiking 1:30:00 intensity: (1:13:00 @1) + (16:00 @2) + (1:00 @3) 7.5 km (12:00 / km) +175m 10:45 / km
ahr:100 max:131 shoes: Icebug

[19:40] Nordic walking, Urheilukeskus - Tapanila.

Tuesday Nov 18, 2008 #

Note
(rest day)

Monday Nov 17, 2008 #

Note
(rest day)

Sunday Nov 16, 2008 #

Hiking 25:00 intensity: (14:55 @1) + (9:15 @2) + (50 @3) 2.9 km (8:37 / km) +65m 7:45 / km
ahr:109 max:137 shoes: Asics Gel Kayano XII

[20:35] Nordic walking. Getting some fresh air.

Saturday Nov 15, 2008 #

Note
(rest day)

Friday Nov 14, 2008 #

Note
(sick)

Thursday Nov 13, 2008 #

Note
(sick)

Wednesday Nov 12, 2008 #

Note
(sick)

Tuesday Nov 11, 2008 #

Note
(sick)

Monday Nov 10, 2008 #

Note
(sick)

Sunday Nov 9, 2008 #

Note
(sick)

Saturday Nov 8, 2008 #

Note
(sick)

Friday Nov 7, 2008 #

Note
(sick)

Thursday Nov 6, 2008 #

Note
(sick)

Wednesday Nov 5, 2008 #

Note
(sick)

Tuesday Nov 4, 2008 #

Note
(sick)

Monday Nov 3, 2008 #

Note
(sick)

Some kind of flu. Working, but I'll rest sports a while.

Sunday Nov 2, 2008 #

Note
(rest day)

Saturday Nov 1, 2008 #

Orienteering race 1:28:00 intensity: (10 @1) + (1:10 @2) + (1:20 @3) + (14:50 @4) + (1:10:30 @5) **** 12.7 km (6:56 / km) +310m 6:11 / km
ahr:169 max:179 shoes: VJ Integrator 2008

[10:20] Raatojuoksu (Kadaverloppet) at Möträsk, Sipoo. Mass start with butterfly forking. Actual course length was 10.5 km (8:23/km). Great terrain and course. Good run for me, I was 16th on the race, +15.45 after winner. My gps route: http://svorienteering.fi/gadget/cgi-bin/reitti.cgi...

Running warm up/down 25:00 intensity: (5:00 @2) + (15:00 @3) + (5:00 @4) 2.5 km (10:00 / km) +25m 9:31 / km
shoes: VJ Integrator 2008

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