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Training Log Archive: A.Le Coq

In the 7 days ending Nov 23, 2008:

activity # timemileskm+m
  Hiking1 1:30:00 4.66(19:19) 7.5(12:00) 175
  Running2 1:01:13 6.71(9:07) 10.8(5:40) 165
  Orienteering1 28:43 2.17(13:12) 3.5(8:12) 65
  Total3 2:59:56 13.55(13:17) 21.8(8:15) 405

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MoTuWeThFrSaSu

Sunday Nov 23, 2008 #

Running 47:00 [3] 7.5 km (6:16 / km)
shoes: Icebug

[11:55] Running at Kirkkoharju ridge, Kangasala.

Saturday Nov 22, 2008 #

Running warm up/down 13 [2] 1.6 km (8 / km) +85m 6 / km
shoes: VJ Integrator 2008

Orienteering 28:43 [4] 3.5 km (8:12 / km) +65m 7:30 / km
shoes: VJ Integrator 2008

[16:30] Night-"Sprint"-O race at Kauppi. Course setter Sami T, 1:4000, forest-city course, few quite tricky control points. Actual course length 2.6 km. Good training.

Running warm up/down 14:00 [2] 1.7 km (8:14 / km) +80m 6:40 / km
shoes: VJ Integrator 2008

Friday Nov 21, 2008 #

Note
(rest day)

Thursday Nov 20, 2008 #

Note
(rest day)

Wednesday Nov 19, 2008 #

Hiking 1:30:00 intensity: (1:13:00 @1) + (16:00 @2) + (1:00 @3) 7.5 km (12:00 / km) +175m 10:45 / km
ahr:100 max:131 shoes: Icebug

[19:40] Nordic walking, Urheilukeskus - Tapanila.

Tuesday Nov 18, 2008 #

Note
(rest day)

Monday Nov 17, 2008 #

Note
(rest day)

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