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Training Log Archive: A.Le Coq

In the 7 days ending Jul 6, 2008:

activity # timemileskm+m
  Running6 3:29:00 22.62(9:14) 36.4(5:45) 770
  Cycling4 2:40:40 31.13(11.6/h) 50.1(18.7/h) 302
  Orienteering2 2:02:42 9.32(13:10) 15.0(8:11) 445
  Swimming1 28:00 0.62(45:04) 1.0(28:00) 1
  Total6 8:40:22 63.69(8:10) 102.5(5:05) 1518

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MoTuWeThFrSaSu

Sunday Jul 6, 2008 #

Cycling 15:00 [1] 1.4 km (5.6 kph)

[13:40, 15:45] Biking to event center and back. Raining.

Orienteering race 1:08:12 intensity: (4 @1) + (15 @2) + (2:43 @3) + (52:05 @4) + (13:05 @5) *** 8.7 km (7:50 / km) +190m 7:04 / km
ahr:159 max:171 shoes: VJ Integrator 2007

[11:20] KRV 1st day, H45A. Learning the terrain and mapping. Quite steady 9 min/km, but mistake at 11th, about 5 min. The course was 7.2 km (9.28/km). My route: http://www.jouniaaltonen.fi/routegadget/cgi-bin/re...

Running warm up/down 23:00 [1] 3.5 km (6:34 / km) +61m 6:03 / km
ahr:113 max:132 shoes: New Balance 1062

[7:44] Wake-up jogging with Siiri. Around Syväjärvi. Dizzling.

Running warm up/down 14:00 [2] 2.6 km (5:23 / km) +83m 4:39 / km
ahr:152 max:173 shoes: VJ Integrator 2007

[14:00] Running to start. A bit hurry. It wasn't 1.6 km.

Saturday Jul 5, 2008 #

Cycling 20:00 [1] 4.2 km (12.6 kph) +76m

Sightseeing by bike at Ukkohalla with Siiri

Running 28:00 [2] 4.2 km (6:40 / km) +76m 6:07 / km
ahr:114 max:148 shoes: New Balance 1062

[20:15] Same route jogging.
Tomorrow begins: http://www.kainuunrastiviikko.net/toiminto.php?la=...

Friday Jul 4, 2008 #

Note
(rest day)

Thursday Jul 3, 2008 #

Swimming (Breast stroke) 28:00 [2] 1.0 km (28:00 / km) +1m 27:52 / km

[13:00] Steady but not very easy swimming at Helsinki Olympic
swimming pool. Water +27 C. Notice: I climbed from the pool.
C • Ai 2

Running 40:00 intensity: (2:45 @1) + (17:16 @2) + (19:59 @3) 7.2 km (5:33 / km) +149m 5:02 / km
ahr:126 max:142 shoes: New Balance 1062

[13:40] Jogging at Töölönlahti, Eläintarha and Laakso. Dizzling.

Cycling 53:40 intensity: (10:10 @1) + (28:00 @2) + (15:00 @3) + (30 @4) 18.4 km (20.6 kph) +111m
ahr:120 max:147

[20:50] Evening biking at Hollolan Lahti. Mytäjäinen - Oksanen - Salpakangas bermuda triangle.

Wednesday Jul 2, 2008 #

Running warm up/down 18:00 [2] 3.4 km (5:18 / km) +82m 4:43 / km
ahr:136 max:146 shoes: VJ Integrator 2007

Orienteering 54:30 intensity: (3 @1) + (3:25 @2) + (20:54 @3) + (29:12 @4) + (56 @5) **** 6.3 km (8:39 / km) +255m 7:12 / km
ahr:147 max:167 shoes: VJ Integrator 2007

[15:00] O-training at Tiirismaa. It is never easy at Pirunpesä cliffs.

Running warm up/down 19:00 [2] 3.4 km (5:35 / km) +74m 5:02 / km
ahr:141 max:151 shoes: VJ Integrator 2007

Note

At the evening movies with Siiri. The Chronicles of Narnia: Prince Kaspian
http://www.filmtrailer.fi/trailer/851/narnian+tari...
C • And 2

Tuesday Jul 1, 2008 #

Running 42:00 intensity: (13 @1) + (2:42 @2) + (14:45 @3) + (24:20 @4) 7.3 km (5:45 / km) +155m 5:12 / km
ahr:128 max:145 shoes: New Balance 1062

[21:45] Easy jogging after enormous rainstorm and before sauna. Kumpula - Vähä Tiilijärvi.

Monday Jun 30, 2008 #

Cycling 1:12:00 intensity: (6:35 @1) + (50:10 @2) + (15:15 @3) 26.1 km (21.8 kph) +115m
ahr:123 max:145

[17:20] Kirkonlenkki (Salpakangas - Hälvälä - Hollola kk - Messilä - Salpakangas).

Running 25:00 intensity: (11 @1) + (1:25 @2) + (13:35 @3) + (9:49 @4) 4.8 km (5:12 / km) +90m 4:46 / km
ahr:141 max:167 shoes: New Balance 1062

Right after biking. Heinsuo - Tiilijärvet.

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