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Training Log Archive: A.Le Coq

In the 7 days ending Jul 20, 2008:

activity # timemileskm+m
  Running6 5:15:47 33.49(9:26) 53.9(5:52) 1000
  Orienteering1 48:50 3.73(13:06) 6.0(8:08) 124
  Cycling1 47:43 11.18(14.1/h) 18.0(22.6/h)
  Swimming1 6:09 0.24(26:03) 0.38(16:11)
  Total6 6:58:29 48.64(8:36) 78.28(5:21) 1124

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MoTuWeThFrSaSu

Sunday Jul 20, 2008 #

Running 1:05:00 [2] 11.1 km (5:51 / km) +231m 5:18 / km
shoes: New Balance 1062

[12:40] Running at Kirkkoharju paths, Kangasala.

Saturday Jul 19, 2008 #

Note
(rest day)

Traveling

Friday Jul 18, 2008 #

Running 33:00 intensity: (2:03 @1) + (20:17 @2) + (10:40 @3) 5.4 km (6:07 / km) +109m 5:33 / km
ahr:123 max:142 shoes: New Balance 1062

[21:15] Saunalenkki

Thursday Jul 17, 2008 #

Running 1:28:00 intensity: (47 @1) + (34:50 @2) + (44:40 @3) + (7:25 @4) + (18 @5) 14.5 km (6:04 / km) +386m 5:21 / km
ahr:131 max:170 shoes: VJ Integrator 2007

[12:50] Running paths at Tiirismaa - Messilä - Likolampi area. One tricky 11min climbing leg at the beginning (Messilä-Pirunpesä).

Wednesday Jul 16, 2008 #

Running warm up/down 6:00 [2] 0.9 km (6:40 / km) +20m 6:00 / km
ahr:119 max:139 shoes: VJ Integrator 2007

Orienteering 48:50 intensity: (8 @1) + (27 @2) + (8:25 @3) + (35:20 @4) + (4:30 @5) *** 6.0 km (8:08 / km) +124m 7:23 / km
ahr:153 max:170 shoes: VJ Integrator 2007

[18:20] O-training at Kalliojärvi, Orimattila.

Running warm up/down 7:00 [2] 0.8 km (8:45 / km) +22m 7:42 / km
ahr:117 max:132 shoes: VJ Integrator 2007

Tuesday Jul 15, 2008 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance 1062

Swimming race (1st leg) 6:09 [4] 0.38 km (16:11 / km)

[18:30] This years "Dot-Error" Triathlon at Salus, Orimattila: http://koti.phnet.fi/suomelal/
Race distances: swim 0.38 km, bicycle 18.0 km, run 4.2 km.
My swimming went well, bicycle didn't (technical problems, I had to adjust back fender 7 times, every time I must stop, roughly -2 min together). Running was ok. Thanks again, Lauri, for arrangements!

Cycling race (2nd leg) 47:43 [3] 18.0 km (22.6 kph)

Running race (3rd leg) 17:47 [4] 4.2 km (4:14 / km)
shoes: New Balance 1062

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)

Monday Jul 14, 2008 #

Running 1:09:00 intensity: (4 @1) + (2:36 @2) + (35:30 @3) + (25:31 @4) + (5:19 @5) 13.5 km (5:07 / km) +232m 4:42 / km
ahr:146 max:179 shoes: New Balance 1062

[13:30] Running Salpak - Messilä - Sammalsuonkatu - Salpak. Last 2.5 km from Likolampi 4:26/km.

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