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Training Log Archive: A.Le Coq

In the 7 days ending Sep 26, 2010:

activity # timemileskm+m
  Hiking1 3:31:00 9.88(21:21) 15.9(13:16) 80
  Circuit training1 1:00:00
  Running2 50:00 3.91(12:46) 6.3(7:56) 100
  Orienteering1 39:54 2.61(15:17) 4.2(9:30) 405 /7c71%
  Total4 6:00:54 16.4 26.4 2205 /7c71%

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Sunday Sep 26, 2010 #

10 AM

Hiking 3:31:00 intensity: (3:29:26 @1) + (1:34 @2) 15.9 km (13:16 / km) +80m 12:57 / km
ahr:92 max:114 shoes: Halti Clint

Saturday Sep 25, 2010 #

1 PM

Running 40:00 intensity: (5:40 @1) + (22:30 @2) + (11:50 @3) 5.1 km (7:51 / km) +100m 7:09 / km
ahr:124 max:143 shoes: New Balance 1062

Easy jogging at Merrasjärvi-Pesäkallio. Awful nice autumn weather, +18 °C, sunny.

Friday Sep 24, 2010 #

Note
(rest day)

Thursday Sep 23, 2010 #

Note
(rest day)

Wednesday Sep 22, 2010 #

7 PM

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: VJ Integrator Stud 2010

Orienteering 39:54 intensity: (14 @1) + (11 @2) + (2:19 @3) + (7:31 @4) + (29:39 @5) *** 4.2 km (9:30 / km) +40m 9:04 / km
ahr:166 max:181 spiked:5/7c shoes: VJ Integrator Stud 2010

Yökuppi at Hälvälä, night-o, B course. Very fun! Mass start and a bit over pace for me :) Mistakes at #2 and #4. Near #2 I found another forking, but couldn't locate myself. I was actually 50 m from my #2. Wandered 50 m northwest and found almost identical spur as I was looking for. Finally realised where I was and run 50 m south to my #2. A lot of standing and thinking and finally too many contours on the way.. To #4 I slided too much right, luckily I rushed to big path (altogether +200 m). Rest of cp's ok. At next-to-last cp I was hanging last in a pack of 6-7 competitors. Decided that I should do something immediately or I will be last at the finish. Did my own route choice from right, speeded up, attacked exactly the path junction and run to last cp via footpath and narrow ride. That was a success :)

Tuesday Sep 21, 2010 #

Note
(rest day)

Monday Sep 20, 2010 #

7 PM

Circuit training 1:00:00 intensity: (30:00 @1) + (30:00 @2)

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