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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A.Le Coq

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  Orienteering5 4:44:19 14.48(19:38) 23.3(12:12) 64034 /40c85%
  Cycling2 2:08:26 23.18(10.8/h) 37.3(17.4/h) 150
  Running6 1:43:10 9.01(11:27) 14.5(7:07) 110
  Hiking1 48:00 3.11(15:27) 5.0(9:36)
  Total11 9:23:55 49.77(11:20) 80.1(7:02) 90034 /40c85%
averages - weight:58.5kg

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Wednesday Jun 30, 2010 #

Note
(rest day)

Tuesday Jun 29, 2010 #

5 PM

Orienteering 42:10 intensity: (30 @1) + (40 @2) + (5:40 @3) + (34:20 @4) + (1:00 @5) *** 4.2 km (10:02 / km) +95m 9:01 / km
ahr:152 max:166 spiked:6/7c shoes: VJ Integrator 2008

LS-37 O-training at Hälvälä. B course 3.6 km (11:43/ km).RG. +25 °C quite enough.

Monday Jun 28, 2010 #

5 PM

Running warm up/down 2:40 intensity: (6 @1) + (14 @2) + (27 @3) + (57 @4) + (56 @5) 0.4 km (6:40 / km) +5m 6:16 / km
ahr:152 max:178 shoes: VJ Integrator 2008

Orienteering 57:54 intensity: (1:00 @2) + (1:50 @3) + (50:04 @4) + (5:00 @5) *** 4.6 km (12:35 / km) +135m 10:59 / km
ahr:157 max:169 spiked:8/11c shoes: VJ Integrator 2008

RaVa O-training at Kiiliö. B course 3.9 km (14:51/ km) RG. +24 °C, tough.

Sunday Jun 27, 2010 #

Note
(rest day)

Saturday Jun 26, 2010 #

Note
(rest day)

Friday Jun 25, 2010 #

Note
weight:58.5kg (rest day)

-still missing some 10 kg from my normal weight.

Thursday Jun 24, 2010 #

Note
(rest day)

Wednesday Jun 23, 2010 #

6 PM

Running warm up/down 8:00 intensity: (10 @1) + (4:10 @2) + (3:30 @3) + (10 @4) 1.1 km (7:16 / km) +20m 6:40 / km
ahr:128 max:147 shoes: VJ Integrator 2008

Orienteering 1:16:00 intensity: (10:00 @1) + (9:00 @2) + (40:00 @3) + (9:00 @4) + (8:00 @5) ***** 3.9 km (19:29 / km) +100m 17:16 / km
ahr:140 max:160 shoes: VJ Integrator 2008

RaVa O-training at FC 2010 Middle final terrain, Sammalisto. Mainly walking.

Tuesday Jun 22, 2010 #

2 PM

Running 36:00 intensity: (30 @1) + (30 @2) + (20:00 @3) + (15:00 @4) 5.5 km (6:33 / km)
ahr:144 max:162 shoes: New Balance 1062

Monday Jun 21, 2010 #

7 PM

Hiking (Nordic walking) 48:00 intensity: (40:00 @1) + (8:00 @2) 5.0 km (9:36 / km)
shoes: New Balance 1062

Around Lesser and Middle Brick Lakes :)

Sunday Jun 20, 2010 #

5 PM

Orienteering 56:58 intensity: (19 @1) + (11 @2) + (2:20 @3) + (49:28 @4) + (4:40 @5) *** 6.5 km (8:46 / km) +180m 7:42 / km
ahr:157 max:183 spiked:12/14c shoes: VJ Integrator 2008

HU-46 training at Hiihtokeskus, path terrain, RG.

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010
 

Note
(rest day)

As spectator during Venla relay and Jukola start.

Friday Jun 18, 2010 #

6 PM

Running 27:30 intensity: (1:03 @1) + (5:51 @2) + (20:36 @3) 3.6 km (7:38 / km) +40m 7:14 / km
ahr:131 max:148 shoes: New Balance 1062

Thursday Jun 17, 2010 #

5 PM

Running warm up/down 6:00 intensity: (1 @1) + (1 @2) + (53 @3) + (2:46 @4) + (2:19 @5) 0.8 km (7:30 / km) +20m 6:40 / km
ahr:160 max:175

Orienteering 51:17 intensity: (7 @2) + (40 @3) + (47:32 @4) + (2:58 @5) **** 4.1 km (12:30 / km) +130m 10:48 / km
ahr:157 max:179 spiked:8/8c

Jukola-training at Kalliojärvi. Jogging.

Wednesday Jun 16, 2010 #

Note
(rest day)

Tuesday Jun 15, 2010 #

3 PM

Cycling 34:26 intensity: (1:34 @1) + (21:24 @2) + (10:10 @3) + (1:18 @4) 10.7 km (18.6 kph) +35m
ahr:127 max:160

Monday Jun 14, 2010 #

10 AM

Cycling 1:34:00 intensity: (22:31 @1) + (1:01:29 @2) + (10:00 @3) 26.6 km (17.0 kph) +115m
ahr:112 max:145

Sunday Jun 13, 2010 #

Note
(rest day)

Saturday Jun 12, 2010 #

Note
(rest day)

Friday Jun 11, 2010 #

Note
(rest day)

Thursday Jun 10, 2010 #

Note
(rest day)

Wednesday Jun 9, 2010 #

Note
(rest day)

Tuesday Jun 8, 2010 #

Note
(rest day)

Monday Jun 7, 2010 #

7 PM

Running 23:00 intensity: (31 @1) + (1:28 @2) + (14:47 @3) + (6:14 @4) 3.1 km (7:25 / km) +25m 7:08 / km
ahr:140 max:156 shoes: New Balance 1062

Sunday Jun 6, 2010 #

Note
(rest day)

Saturday Jun 5, 2010 #

Note
(rest day)

Friday Jun 4, 2010 #

Note
(rest day)

Thursday Jun 3, 2010 #

Note
(rest day)

Wednesday Jun 2, 2010 #

Note
(rest day)

Tuesday Jun 1, 2010 #

Note
(rest day)

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