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Training Log Archive: A.Le Coq

In the 7 days ending Jul 19, 2009:

activity # timemileskm+m
  Rollerskating2 1:20:30 11.87(6:47) 19.1(4:13) 130
  Cycling2 1:12:30 11.18(9.3/h) 18.0(14.9/h) 135
  Orienteering1 1:09:00 4.47(15:25) 7.2(9:35) 1908 /9c88%
  Hiking1 1:00:00 3.85(15:34) 6.2(9:41) 140
  Total4 4:42:00 31.38(8:59) 50.5(5:35) 5958 /9c88%

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MoTuWeThFrSaSu

Sunday Jul 19, 2009 #

Note
(sick)

Rollerskating 39:30 intensity: (41 @1) + (11:27 @2) + (24:59 @3) + (2:23 @4) 9.7 km (4:04 / km) +55m 3:58 / km
ahr:133 max:150

[11:50] Drove car to Turkumäentie parking lot. Skated back and forth the best asphalted track from Työtjärventie to Kukko (2.5 km). +23 C, half sunny. Fun and speedy training!

Cycling warm up/down 6:30 intensity: (3:30 @1) + (3:00 @2) 1.9 km (17.5 kph) +10m
ahr:109 max:128

Cycling from home to start. Start is seldom so near!

Orienteering 1:09:00 intensity: (50 @1) + (38 @2) + (2:30 @3) + (46:40 @4) + (18:22 @5) *** 7.2 km (9:35 / km) +190m 8:28 / km
ahr:159 max:174 spiked:8/9c shoes: VJ Integrator 2008

[16:20] HU-46 Sunday O-Meet at Koneharju - Tapanila. There was also a MTBO Meet (Miry Cup). Easy terrain, lots of paths, nice course (5.2 km, 13:16/km). Jogging most of time. Sunny, +24 C. Delicious woodland strawberries and bluelberries! They took some time.

Cycling warm up/down 8:00 intensity: (1:00 @2) + (7:00 @3) 1.9 km (14.2 kph) +10m
ahr:136 max:142

Saturday Jul 18, 2009 #

Note
(sick)

Hiking (Nordic walking) 1:00:00 intensity: (11:10 @1) + (43:00 @2) + (5:50 @3) 6.2 km (9:41 / km) +140m 8:42 / km
ahr:115 max:140 shoes: New Balance 1062

[12:15] Heinsuo tracks, then over Soisalmensuo (bog) and back via Kankaantila and "Monttu". Sunny, + 24 C.

Friday Jul 17, 2009 #

Note
(sick)

Rollerskating 41:00 intensity: (4:50 @1) + (27:30 @2) + (8:10 @3) + (30 @4) 9.4 km (4:22 / km) +75m 4:12 / km
ahr:121 max:148

[15:00] Skating Salpakangas - Kiviportintie - back. Fun!! It is summer, +23 C and sunny. There was only one good asphalt leg, from Työtjärventie to Kirkkotie (1.2 km), other legs near the "city" were too coarse.

Thursday Jul 16, 2009 #

Note
(sick)

Wednesday Jul 15, 2009 #

Note
(sick)

Tuesday Jul 14, 2009 #

Note
(sick)

Cycling 58:00 intensity: (5:00 @1) + (17:30 @2) + (29:15 @3) + (6:15 @4) 14.2 km (14.7 kph) +115m
ahr:130 max:159

[12:35] Biking Salpakangas - Vähä Tiilijärvi - Soramäki - Aikkala - Nokkola - Kukonkoivu - and back. +21 C, nice to train little bit for a LONG time.

Monday Jul 13, 2009 #

Note
(sick)

PHKS and back home finally.

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