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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A.Le Coq

In the 7 days ending Jul 11, 2010:

activity # timemileskm+m
  Cycling5 4:27:25 47.53(10.7/h) 76.5(17.2/h) 570
  Orienteering2 1:54:26 6.71(17:03) 10.8(10:36) 28028 /33c84%
  Hiking1 1:00:00 3.36(17:53) 5.4(11:07) 30
  Running2 27:40 2.61(10:36) 4.2(6:35) 40
  Total9 7:49:31 60.21(7:48) 96.9(4:51) 92028 /33c84%

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Sunday Jul 11, 2010 #

4 PM

Running warm up/down 7:00 [1] 0.7 km (10:00 / km) +20m 8:45 / km

Orienteering 1:02:12 intensity: (9 @1) + (47 @2) + (12:32 @3) + (48:44 @4) *** 5.8 km (10:43 / km) +150m 9:30 / km
ahr:150 max:162 spiked:19/22c shoes: VJ Integrator Stud 2010

HU-46 O-training at Salpakangas-Riihelä map (1:5000/2.5 m). Kind of zig-zag around the forest. I took an A course, 4.7 km (13:14/ km). +31 °C, hot enough for that kind of sport! A spruce branch dropped my eyeglasses before #17 and I searched them on all fours for 2 min. Luckily another orienterare gave assistance to find them, thanks! After that I boomed 3 cpoints and my running was tired stumbling in the heat.

Saturday Jul 10, 2010 #

Note
(rest day)

+28 C.

Friday Jul 9, 2010 #

4 PM

Cycling 24:00 intensity: (12:00 @1) + (12:00 @2) 5.6 km (14.0 kph) +40m

5 PM

Hiking 1:00:00 [1] 5.4 km (11:07 / km) +30m 10:49 / km
shoes: New Balance 1062

Thursday Jul 8, 2010 #

11 AM

Cycling 1:10:00 intensity: (35:10 @1) + (27:50 @2) + (6:00 @3) + (1:00 @4) 16.6 km (14.2 kph) +155m
ahr:109 max:153

Biking to city and back. Easy pace.
5 PM

Orienteering 52:14 intensity: (13 @1) + (39 @2) + (5:39 @3) + (45:16 @4) + (27 @5) *** 5.0 km (10:27 / km) +130m 9:15 / km
ahr:153 max:171 spiked:9/11c shoes: VJ Integrator Stud 2010

KärKV O-training at Linnavuori. B course, 3.4 km (15:22 /km). Got confused and boomed #9 thoroughly cause of new cutting, argh. RG. +26 °C.

Wednesday Jul 7, 2010 #

4 PM

Cycling 22:25 intensity: (4:37 @1) + (1:15 @2) + (11:13 @3) + (5:20 @4) 7.3 km (19.5 kph) +80m
ahr:134 max:161

Brisk biking at the neighborhood. Started to rain, so I shortened the leg. Still +25 °C.
8 PM

Running 20:40 intensity: (29 @1) + (41 @2) + (12:07 @3) + (7:23 @4) 3.5 km (5:54 / km) +20m 5:44 / km
ahr:142 max:157 shoes: New Balance 1062

Well, that was some kind of running, managed to keep the speed up :)

Tuesday Jul 6, 2010 #

7 PM

Cycling 1:23:00 intensity: (18:00 @1) + (33:10 @2) + (30:40 @3) + (1:10 @4) 27.0 km (19.5 kph) +130m
ahr:123 max:149

Biking with Sanni. Ice creams at Messilä harbour. +28 °C.

Monday Jul 5, 2010 #

6 PM

Cycling 1:08:00 intensity: (9:45 @1) + (47:50 @2) + (9:06 @3) + (1:19 @4) 20.0 km (17.6 kph) +165m
ahr:118 max:152

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