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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A.Le Coq

In the 31 days ending Jul 31, 2010:

activity # timemileskm+m
  Orienteering10 8:15:56 28.71(17:17) 46.2(10:44) 113087 /104c83%
  Cycling9 7:39:25 78.98(10.3/h) 127.1(16.6/h) 860
  Running7 3:07:10 14.38(13:01) 23.15(8:05) 430
  Hiking2 2:12:00 8.2(16:06) 13.2(10:00) 170
  Rollerskating1 50:00 8.7(5:45) 14.0(3:34) 100
  Total26 22:04:31 138.97(9:32) 223.65(5:55) 269087 /104c83%
  [1-5]26 22:02:18
averages - weight:57.9kg

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Saturday Jul 31, 2010 #

11 AM

Orienteering 38:22 intensity: (10 @1) + (3:12 @2) + (15:00 @3) + (20:00 @4) ***** 3.4 km (11:17 / km) +100m 9:50 / km
ahr:138 max:157 spiked:6/7c shoes: VJ Integrator Stud 2010

Motion O at Lahti-suunnistus. Good navigating, one little mistake in the circle (#6). Course 2.8 km (13:42 / km). +22 °C.

Friday Jul 30, 2010 #

Note
(rest day)

Thursday Jul 29, 2010 #

6 PM

Orienteering 58:00 intensity: (40 @1) + (5:10 @2) + (25:30 @3) + (25:30 @4) + (1:10 @5) *** 4.8 km (12:05 / km) +130m 10:39 / km
ahr:144 max:166 spiked:12/16c shoes: VJ Integrator Stud 2010

Skill O-training at Kiiliö. #1-7 cliffs on slopes (most often slope direction), then #8-15 knolls and bare rocks. Tried to take easy and careful, didn't completely succeed. #1-3 ok, #4 drifted to right, #5-6 ok, #7 little slipping too down, #8-9 ok, #10 flag was in a strange place, in my view higher up hill than in a map. #11 went too far right, #12-15 ok, and then small mistake to #16: same as #1! Course length 4.0 km (14:30 /km). +30 °C. Finally swimming at Salusjärvi.

Wednesday Jul 28, 2010 #

Note
(rest day)

Not actually a rest day but arrangements of Pilkkuvirhe-Triathlon at Salusjärvi. Pics.
+35 °C at Lahti Laune official weather station today! The highest reading recorded in Finland in more than 70 years.

Tuesday Jul 27, 2010 #

5 PM

Running warm up/down 6:30 intensity: (54 @1) + (3:40 @2) + (1:56 @3) 0.85 km (7:39 / km) +10m 7:13 / km
ahr:122 max:132 shoes: VJ Integrator Stud 2010

Orienteering race 39:08 intensity: (8 @0) + (14 @1) + (8 @2) + (31 @3) + (19:20 @4) + (18:47 @5) *** 3.6 km (10:52 / km) +120m 9:19 / km
ahr:164 max:177 spiked:9/10c shoes: VJ Integrator Stud 2010

First time with number bib since Mar 7, 2009. Recollected that with Jögge when we were swimming after race. Tough, hot weather, but it was very nice to wander at the forest. My pace is so slow that it was almost possible to make mistakes - still I managed to make two small ones. Päijät-Häme district champs Middle at Hartola, Kauhtue. Course 3.1 km (12:37 /km). Air something like +30 °C, water also fab warm.

Monday Jul 26, 2010 #

Note
(rest day)

Mallusjoki Takinkääntö.

Sunday Jul 25, 2010 #

Note
(sick)

stomach

Saturday Jul 24, 2010 #

Note
(rest day)

savonlinna

Friday Jul 23, 2010 #

Note
(rest day)

savonlinna

Thursday Jul 22, 2010 #

3 PM

Cycling 42:00 intensity: (2:05 @0) + (20:41 @1) + (15:48 @2) + (2:23 @3) + (34 @4) + (29 @5) 9.9 km (14.1 kph) +70m
ahr:116 max:246

Heimat sightseeing. +28 °C.
6 PM

Running warm up/down 18:00 intensity: (21 @1) + (2:54 @2) + (13:49 @3) + (56 @4) 1.6 km (11:15 / km) +40m 10:00 / km
ahr:134 max:151 shoes: VJ Integrator Stud 2010

Orienteering 33:00 intensity: (18 @1) + (8 @2) + (6:50 @3) + (25:40 @4) + (4 @5) *** 3.1 km (10:39 / km) +80m 9:26 / km
ahr:150 max:165 spiked:9/10c shoes: VJ Integrator Stud 2010

Fan O-training at Nikkijärvi. Recorded splits on the map screen are "punches" on control points and central point. Works fine. +27 °C.

Wednesday Jul 21, 2010 #

4 PM

Cycling 34:00 intensity: (23:08 @1) + (10:21 @2) + (31 @3) 8.9 km (15.7 kph) +70m
ahr:94 max:132

Very easy biking around village. +28 °C and yesterday was quite heavy.
C • kepsiä peliin 2

Tuesday Jul 20, 2010 #

10 AM

Cycling 1:21:00 intensity: (44:50 @1) + (26:31 @2) + (4:46 @3) + (2:58 @4) + (1:55 @5) 22.1 km (16.4 kph) +120m
ahr:109 max:151

Touring Hollola - Lahti W. Lintulantie by bike was new for me. +24 °C. HR's from 3 to 5 km do not match. +22 °C.
5 PM

Running hills (forest) 1:05:00 intensity: (3:00 @1) + (13:00 @2) + (27:00 @3) + (17:00 @4) + (5:00 @5) 6.7 km (9:42 / km) +300m 7:56 / km
ahr:145 max:168 shoes: VJ Integrator Stud 2010

5* hill up. Lap times 3.07, 3.09, 3.17, 3.28 and 3.17. +24 °C.

Monday Jul 19, 2010 #

11 AM

Rollerskating (with poles) 50:00 intensity: (1:59 @1) + (21:34 @2) + (25:29 @3) + (58 @4) 14.0 km (3:34 / km) +100m 3:27 / km
ahr:128 max:149

Quite coarse pavements. The best leg is near the new church, but it's only 150 m. Nice exercise, makes good for my spaghetti arms. +26 °C. I will browse these loggings next winter when it's -30 °C.

Sunday Jul 18, 2010 #

12 PM

Cycling 35:00 intensity: (21:02 @1) + (10:35 @2) + (3:14 @3) + (9 @4) 9.7 km (16.6 kph) +30m
ahr:108 max:146

+30 °C. Strange, never before biked that route, the Varrassuo bog around. Nice route.
5 PM

Orienteering 49:00 intensity: (5 @1) + (21 @2) + (23:13 @3) + (25:21 @4) ** 5.6 km (8:45 / km) +110m 7:58 / km
ahr:145 max:163 spiked:8/9c shoes: VJ Integrator Stud 2010

HU-46 O-training at Messilä. B course, 4.6 km (10:39 /km). Quite easy course, just one +2 min at #3 cause of circling the boulders. RG. +28 °C.

Saturday Jul 17, 2010 #

Note
(rest day)

Friday Jul 16, 2010 #

10 PM

Running 31:00 intensity: (37 @1) + (23 @2) + (27:22 @3) + (2:38 @4) 4.8 km (6:27 / km) +20m 6:20 / km
ahr:137 max:156 shoes: New Balance 1062

Only +23 °C at the evening, decent running temp. Two times round Lesser Brique Lake. The scent of Ledum palustre.

Thursday Jul 15, 2010 #

Note
(rest day)

Wednesday Jul 14, 2010 #

Note
weight:57.9kg (rest day)

+28 °C (Kangasala).

Tuesday Jul 13, 2010 #

5 PM

Orienteering 55:00 intensity: (18 @1) + (4:12 @2) + (29:27 @3) + (20:40 @4) + (23 @5) *** 4.8 km (11:27 / km) +40m 11:00 / km
ahr:142 max:165 spiked:7/9c shoes: VJ Integrator Stud 2010

LS-37 O-training at Koromäki. C course 3.5 km (15:43 /km). Punched #1 without checking code - wrong cp. Because of that, also boomed #2. After that quite ok navigating. +32 °C!

Monday Jul 12, 2010 #

9 PM

Running 39:00 intensity: (42 @1) + (23:58 @2) + (14:20 @3) 5.0 km (7:48 / km) +20m 7:39 / km
ahr:126 max:139 shoes: New Balance 1062

Easy jogging. Waited until temp 32 -> 27 °C. Lot of swimmers at all lakes.

Sunday Jul 11, 2010 #

4 PM

Running warm up/down 7:00 [1] 0.7 km (10:00 / km) +20m 8:45 / km

Orienteering 1:02:12 intensity: (9 @1) + (47 @2) + (12:32 @3) + (48:44 @4) *** 5.8 km (10:43 / km) +150m 9:30 / km
ahr:150 max:162 spiked:19/22c shoes: VJ Integrator Stud 2010

HU-46 O-training at Salpakangas-Riihelä map (1:5000/2.5 m). Kind of zig-zag around the forest. I took an A course, 4.7 km (13:14/ km). +31 °C, hot enough for that kind of sport! A spruce branch dropped my eyeglasses before #17 and I searched them on all fours for 2 min. Luckily another orienterare gave assistance to find them, thanks! After that I boomed 3 cpoints and my running was tired stumbling in the heat.

Saturday Jul 10, 2010 #

Note
(rest day)

+28 C.

Friday Jul 9, 2010 #

4 PM

Cycling 24:00 intensity: (12:00 @1) + (12:00 @2) 5.6 km (14.0 kph) +40m

5 PM

Hiking 1:00:00 [1] 5.4 km (11:07 / km) +30m 10:49 / km
shoes: New Balance 1062

Thursday Jul 8, 2010 #

11 AM

Cycling 1:10:00 intensity: (35:10 @1) + (27:50 @2) + (6:00 @3) + (1:00 @4) 16.6 km (14.2 kph) +155m
ahr:109 max:153

Biking to city and back. Easy pace.
5 PM

Orienteering 52:14 intensity: (13 @1) + (39 @2) + (5:39 @3) + (45:16 @4) + (27 @5) *** 5.0 km (10:27 / km) +130m 9:15 / km
ahr:153 max:171 spiked:9/11c shoes: VJ Integrator Stud 2010

KärKV O-training at Linnavuori. B course, 3.4 km (15:22 /km). Got confused and boomed #9 thoroughly cause of new cutting, argh. RG. +26 °C.

Wednesday Jul 7, 2010 #

4 PM

Cycling 22:25 intensity: (4:37 @1) + (1:15 @2) + (11:13 @3) + (5:20 @4) 7.3 km (19.5 kph) +80m
ahr:134 max:161

Brisk biking at the neighborhood. Started to rain, so I shortened the leg. Still +25 °C.
8 PM

Running 20:40 intensity: (29 @1) + (41 @2) + (12:07 @3) + (7:23 @4) 3.5 km (5:54 / km) +20m 5:44 / km
ahr:142 max:157 shoes: New Balance 1062

Well, that was some kind of running, managed to keep the speed up :)

Tuesday Jul 6, 2010 #

7 PM

Cycling 1:23:00 intensity: (18:00 @1) + (33:10 @2) + (30:40 @3) + (1:10 @4) 27.0 km (19.5 kph) +130m
ahr:123 max:149

Biking with Sanni. Ice creams at Messilä harbour. +28 °C.

Monday Jul 5, 2010 #

6 PM

Cycling 1:08:00 intensity: (9:45 @1) + (47:50 @2) + (9:06 @3) + (1:19 @4) 20.0 km (17.6 kph) +165m
ahr:118 max:152

Sunday Jul 4, 2010 #

4 PM

Orienteering 1:10:00 intensity: (36 @2) + (3:59 @3) + (57:38 @4) + (7:47 @5) *** 6.8 km (10:18 / km) +200m 8:58 / km
ahr:157 max:169 spiked:8/10c shoes: VJ Integrator Stud 2010

HU-46 O-training at Hälvälä, land of million suppas. I took B course, 4.8 km (14:35 /km). Boomed 4th and 6th. 4th: I imagined that I ran along the right side of the big green suppa. I realised what had happened not until I saw my gps route RG. 6th: not enough patience for a bit tricky cp. Very hot weather +27 °C, affected also my brain activity..

Saturday Jul 3, 2010 #

Note
(rest day)

Friday Jul 2, 2010 #

7 PM

Hiking (Nordic walking) 1:12:00 intensity: (8:45 @1) + (43:05 @2) + (15:26 @3) + (4:30 @4) + (14 @5) 7.8 km (9:14 / km) +140m 8:28 / km
ahr:122 max:166 shoes: New Balance 1062

Tiirismaa hill. Some intervals cause of gardflies and mosquitos. +21 °C.

Thursday Jul 1, 2010 #

6 PM

Orienteering 39:00 intensity: (1:00 @1) + (3:30 @2) + (20:00 @3) + (14:30 @4) ***** 3.3 km (11:49 / km) +70m 10:41 / km
ahr:143 max:159 shoes: VJ Integrator Stud 2010

RaVa O-training at FC 2010 Middle qualif terrain, Sammalisto. Incl. warm up jogging. +22 °C.

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