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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A.Le Coq

In the 7 days ending Apr 13, 2008:

activity # timemileskm+m
  Running5 3:40:00 21.31(10:19) 34.3(6:25) 566
  Orienteering2 1:55:40 8.14(14:13) 13.1(8:50) 430
  Circuit training1 1:20:00
  Total6 6:55:40 29.45 47.4 996

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MoTuWeThFrSaSu

Sunday Apr 13, 2008 #

Running warm up/down 23:00 intensity: (7:00 @1) + (2:10 @2) + (50 @3) + (6:10 @4) + (6:50 @5) 3.0 km (7:40 / km) +54m 7:02 / km
ahr:138 shoes: VJ Integrator 2007

Orienteering 1:05:00 intensity: (10 @1) + (1:30 @2) + (12:00 @3) + (49:50 @4) + (1:30 @5) **** 6.6 km (9:51 / km) +162m 8:46 / km
ahr:151 max:179 shoes: VJ Integrator 2007

[12:20] Not my day. Supposed to be a race. Rainining and blowing, +2 °C. The first control point was difficult and I didn't got myself on map. So I did a training. Finally I found 1st. Then I picked few controls way back to competition center. No result at all. :(
C • Ei se aina 2

Saturday Apr 12, 2008 #

Running 52:00 intensity: (45 @1) + (22:20 @2) + (25:45 @3) + (3:10 @4) 8.4 km (6:11 / km) +130m 5:45 / km
ahr:130 max:155 shoes: New Balance 1062

[15:40] Easy running. +8 °C

Friday Apr 11, 2008 #

Note
(rest day)

Thursday Apr 10, 2008 #

Running 35:00 intensity: (22 @1) + (12:56 @2) + (20:15 @3) + (1:27 @4) 6.1 km (5:44 / km) +91m 5:20 / km
ahr:130 max:149 shoes: New Balance 1062

[20:10] "Saunalenkki", easy running before sauna. +3 °C.

Wednesday Apr 9, 2008 #

Running warm up/down 15:00 [1] 1.0 km (15:00 / km)
ahr:112 shoes: VJ Integrator 2007

+4 °C, nice evening for night-o (allthough surprising flood in the forest at the middle part of course).

Orienteering (night-O-training) 50:40 intensity: (17 @1) + (15 @2) + (1:04 @3) + (22:08 @4) + (26:56 @5) *** 6.5 km (7:48 / km) +268m 6:28 / km
ahr:163 max:176 shoes: VJ Integrator 2007

[21:35] "Yökuppi" night-orienteering race series 2008, part 1. Mäntsälä, Riihenmäki. Two slight mistakes, otherwise quite pleased. Actual course length 5.3 km (9:33/km). Results: http://www.yokuppi.net/?page=tulokset&kisa_id=125

Tuesday Apr 8, 2008 #

Circuit training 1:20:00 [3]

[18:30] Rastivarsat circuit training by Sanni.

Monday Apr 7, 2008 #

Running 1:35:00 intensity: (40 @1) + (8:00 @2) + (1:19:20 @3) + (7:00 @4) 15.8 km (6:01 / km) +291m 5:30 / km
ahr:136 max:151 shoes: New Balance 1062

[18:00] Monday run with Voimis, Ironman, Assu, Topi and Hirppa. Siiri statue - Ankkuri - Niemi - Mukkula - Merrasjärvi round - Holma - Kivimaa - Ankkuri - Siiri. Dizzling, +8 °C. Small paths were icy.

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