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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A.Le Coq

In the 31 days ending Oct 31, 2008:

activity # timemileskm+m
  Orienteering6 4:42:33 16.65(16:58) 26.8(10:33) 157
  Running9 3:47:07 21.75(10:27) 35.0(6:29) 250
  Circuit training2 1:50:00
  Ballgames1 1:20:00
  Total12 11:39:40 38.4 61.8 407

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Friday Oct 31, 2008 #

Note
(rest day)

Thursday Oct 30, 2008 #

Note
(rest day)

Wednesday Oct 29, 2008 #

Note
(rest day)

Tuesday Oct 28, 2008 #

Running 25:30 intensity: (1:40 @2) + (1:20 @3) + (22:30 @4) 5.2 km (4:54 / km) +70m 4:36 / km
ahr:148 max:164 shoes: New Balance 1062

[19:10] Running to Heikki jumppa.

Circuit training 1:10:00 [1]
ahr:100

[19:40] Circuit training by Voima-Heikki at Kärpänen school.

Running 28:40 intensity: (20 @1) + (34 @2) + (14:16 @3) + (13:30 @4) 5.2 km (5:31 / km) +70m 5:10 / km
ahr:145 max:157 shoes: New Balance 1062

[21:00] Running home from jumppa.

Monday Oct 27, 2008 #

Note
(rest day)

Sunday Oct 26, 2008 #

Note
(rest day)

Saturday Oct 25, 2008 #

Ballgames 1:20:00 [3]

RaVa ballgames at Virenoja school, "spelit". Basket ball and futsal.

Friday Oct 24, 2008 #

Running 10:00 [2] 2.2 km (4:33 / km)
shoes: New Balance 1062

[21:35] Running to Pekola and driving a car back. Nice to live near start location (K-point). One of AP'ers is at Småland now.
Raining.

Thursday Oct 23, 2008 #

Circuit training 40:00 [2]

[19:00] Rastivarsat circuit at Tönnö by JuhaR.

Wednesday Oct 22, 2008 #

Orienteering 1:00:20 [4] *** 3.7 km (16:18 / km)
shoes: VJ Integrator 2007

[19:30] Yökuppi night-O at Hämeenkoski, Huhti.

Tuesday Oct 21, 2008 #

Running 31:00 intensity: (20 @1) + (5:00 @2) + (25:40 @3) 5.5 km (5:38 / km)
ahr:131 max:142 shoes: New Balance 1062

[20:10] Evening jogging, Soramäki, Tiilijärvi.

Monday Oct 20, 2008 #

Note
(rest day)

Gardening stuff, I collected fallen leaves with a rake. Not exactly an exercise, but anyway I got sweat.

Sunday Oct 19, 2008 #

Note
(injured)

I slip on the stairs at home and hit my toe against wall. Black one now.

Saturday Oct 18, 2008 #

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: VJ Integrator 2007

Orienteering race (Relay) 31:51 [5] 3.4 km (9:22 / km)
shoes: VJ Integrator 2007

Halikkoviesti, 4th leg. Quite good orienteering, but my running was not (bad shape). One stupid mistake at the last hill.

Friday Oct 17, 2008 #

Note
(rest day)

Thursday Oct 16, 2008 #

Note
(rest day)

Wednesday Oct 15, 2008 #

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: VJ Integrator 2007

Orienteering race 39:32 intensity: (14 @1) + (13 @2) + (9 @3) + (2:22 @4) + (36:34 @5) **** 4.9 km (8:04 / km) +157m 6:57 / km
ahr:172 max:184 shoes: VJ Integrator 2007

[20:07] Yökuppi at Tihaja. Great terrain and course. Quite good run (when you could run: heavy hills). Awful high heart rates, near max capacity. My route: http://gadget.yokuppi.net/cgi-bin/reitti.cgi?act=m...

Running warm up/down 2:57 intensity: (18 @2) + (1:37 @3) + (1:02 @4) 0.5 km (5:54 / km)
ahr:140 shoes: VJ Integrator 2007

Tuesday Oct 14, 2008 #

Note
(rest day)

Monday Oct 13, 2008 #

Running 43:00 intensity: (10 @1) + (3:30 @2) + (30:00 @3) + (8:50 @4) + (30 @5) 6.6 km (6:31 / km) +110m 6:01 / km
ahr:138 max:171 shoes: New Balance 1062

[18:55] Evening jogging with Sanni at Heinsuo - Tiilijärvet.

Sunday Oct 12, 2008 #

Note
(rest day)

Saturday Oct 11, 2008 #

Event: 25mannakavlen
 

Running warm up/down 25:00 [2] 2.8 km (8:56 / km)
shoes: VJ Integrator 2007

Orienteering race 44:03 [4] *** 6.0 km (7:21 / km)
shoes: VJ Integrator 2007

25manna, leg 5B

Friday Oct 10, 2008 #

Note
(rest day)

Thursday Oct 9, 2008 #

Note
(rest day)

Wednesday Oct 8, 2008 #

Note
(rest day)

Tuesday Oct 7, 2008 #

Note
(rest day)

Monday Oct 6, 2008 #

Note
(rest day)

Sunday Oct 5, 2008 #

Event: Pirkan Hölkkä
 

Running warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: VJ Integrator 2007

Orienteering 45:47 [4] 5.0 km (9:09 / km)
shoes: VJ Integrator 2007

[10:30] Club championship race at Korpihoilo. Good run. Maybe 1min total miss for 3 hesitations near cp's. My route http://www.rastivarsat.fi/reitti/04_syksy/cgi/reit...

Saturday Oct 4, 2008 #

Note
(rest day)

too much rest..?

Friday Oct 3, 2008 #

Note
(rest day)

Thursday Oct 2, 2008 #

Note
(rest day)

Wednesday Oct 1, 2008 #

Running warm up/down 16:00 [2] 2.2 km (7:16 / km)
shoes: VJ Integrator 2007

Orienteering 1:01:00 [4] 3.8 km (16:03 / km)
shoes: VJ Integrator 2007

[19:50] Night-O-training, Yökuppi, at Heinola. I lost totally myself at 3rd. I went to another hill. 15min. Otherwise better performance than week ago.

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