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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A.Le Coq

In the 7 days ending Mar 23, 2008:

activity # timemileskm+m
  Orienteering4 6:43:00 26.22(15:22) 42.2(9:33) 190
  Running6 4:09:00 20.38(12:13) 32.8(7:35)
  Total6 10:52:00 46.6(13:59) 75.0(8:42) 190

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MoTuWeThFrSaSu

Sunday Mar 23, 2008 #

Running warm up/down 12:00 [1] 0.9 km (13:20 / km)
shoes: VJ Integrator 2007

Orienteering 53:00 [3] **** 6.9 km (7:41 / km) +136m 7:00 / km
ahr:149 max:167 shoes: VJ Integrator 2007

[10:20] Daglösa/West, Åland. Course was 5.3 km. Too much running around... Two quite big mistakes. -3 C.

Orienteering 40:00 intensity: (19:20 @1) + (16:50 @2) + (3:00 @3) + (50 @4) *** 2.6 km (15:23 / km) +54m 13:56 / km
ahr:105 shoes: VJ Integrator 2007

[16:20] Daglösa, Åland. Guiding Jenna. -3 C.

Note

Later at the evening we had 30 people watching live-tracking from Björnhuvud night-o-training at Åland. Dataprojector and screen. http://www.rastivarsat.fi/tracker/cgi-bin/reitti.c...

Saturday Mar 22, 2008 #

Running warm up/down 18:00 [2] 2.3 km (7:50 / km)
ahr:126 shoes: VJ Integrator 2007

[9:35]

Orienteering 1:01:00 [3] **** 6.0 km (10:10 / km)
ahr:138 max:157 shoes: VJ Integrator 2007

[10:00] Solbacka, Åland, downhill o-training. Great, sunny morning.

Running warm up/down 5:00 [1] 0.4 km (12:30 / km)
ahr:112 shoes: VJ Integrator 2007

Orienteering 1:15:00 [3] **** 7.8 km (9:37 / km)
ahr:137 max:170

[15:45] Domarböle, Åland, pair training with Sanni.

Friday Mar 21, 2008 #

Orienteering 52:00 [2] 3.9 km (13:20 / km)
ahr:117 shoes: VJ Integrator 2007

[10:15] O-training at Båtmansberget, Åland, running after Jenna and guiding. Snow 5cm.

Running warm up/down 7:00 [2] 1.1 km (6:22 / km)
ahr:149 shoes: VJ Integrator 2007

[15:00] Warm up to sprint starting place at the "city"

Orienteering 33:00 [5] *** 5.5 km (6:00 / km)
ahr:160 max:191 shoes: VJ Integrator 2007

[15:10] Kvarnberget, 1:5000. Course near Mariehamn city was 4.4 km. One clear mistake, two small hesitations. Snow 3-10cm.

Running warm up/down 24:00 [2] 3.3 km (7:16 / km)
ahr:123 shoes: VJ Integrator 2007

Running warm up/down 9:00 [1] 0.6 km (15:00 / km)
ahr:108 shoes: VJ Integrator 2007

[21.00]

Orienteering (night-O) 45:00 [4] *** 5.3 km (8:29 / km)
ahr:160 max:172 shoes: VJ Integrator 2007

[21:10] Night-o-training at Tosarby-Tranvik, Åland, mass start, forking. My course was 4.4 km. Not pleased.

Thursday Mar 20, 2008 #

Running warm up/down 26:00 [2] 3.2 km (8:07 / km)
ahr:114 shoes: VJ Integrator 2007

C • kelit 2

Orienteering 44:00 [3] *** 4.2 km (10:29 / km)
ahr:138 max:153 shoes: VJ Integrator 2007

[16:45] Kasberget, Åland. Exploring terrain type. 5-10 cm snow.

Running warm up/down 24:00 [2] 3.3 km (7:16 / km)
ahr:123 shoes: VJ Integrator 2007


Wednesday Mar 19, 2008 #

Running 30:00 [2] 2.2 km (13:38 / km)

[17:00] Setting and collecting control points. Helping Sanni's arrangements (night-O-training). Laptop broke down, I hope Late will find the result data from HD.

Tuesday Mar 18, 2008 #

Note
(rest day)

Monday Mar 17, 2008 #

Running 1:34:00 [4] 15.5 km (6:04 / km)
ahr:141 shoes: Icebug

[18:00] Monday run with Mika, Voimis, Hirppa, Topi and Anatoli. Urheilukeskus - Paavola - Joutjärvi - Möysä - Kiveriö - Kivimaa - Ankkuri - Urheilukeskus. Ridges and hills, mostly small paths. 0 °C, few cm snow.

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