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Training Log Archive: A.Le Coq

In the 7 days ending Nov 27, 2011:

activity # timemileskm+m
  Hiking2 4:43:00 15.6(18:09) 25.1(11:16) 963
  Ballgames2 1:30:00
  Running1 27:00 2.8(9:39) 4.5(6:00) 17
  Total5 6:40:00 18.39 29.6 980

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Sunday Nov 27, 2011 #

10 AM

Hiking long 3:00:00 intensity: (2:20:40 @1) + (39:20 @2) 13.7 km (13:08 / km) +500m 11:07 / km
ahr:101 max:124 shoes: Salomon Spikecross 3 CS

Hiking at Repovesi National Park and Aarnikotka Forest Nature Reserve. Lapinsalmi Sound (hanging bridge) - Kuutinkanava, Canal - Mustalamminvuori Hill - Katajavuori Hill - Lapinsalmi.


Saturday Nov 26, 2011 #

9 AM

Hiking 1:43:00 intensity: (1:54 @1) + (35:46 @2) + (28:10 @3) + (22:40 @4) + (14:30 @5) 11.4 km (9:02 / km) +463m 7:31 / km
ahr:138 max:177 shoes: Salomon Spikecross 3 CS

Nordic walking at Messilä-Tiirismaa.

4x uphill Hirvimäki (dist. 655 m, climb +110 m):
lap time hr avg (hi)
1. 6:53 151 (172)
2. 7:04 158 (175)
3. 6:57 159 (177)
4. 7:14 159 (173)
4 PM

Ballgames 43:00 intensity: (1:07 @1) + (27 @2) + (6:15 @3) + (31:50 @4) + (3:21 @5)
ahr:151 max:172

Basketball at Instituutti. 5 vs. 5.
5 PM

Ballgames 47:00 intensity: (3:00 @1) + (23:00 @2) + (18:00 @3) + (3:00 @4)
ahr:130 max:162

Floor ball. 5 vs. 5 (one was goalie in turn).

Wednesday Nov 23, 2011 #

7 AM

Running 27:00 intensity: (1:09 @1) + (6:14 @2) + (13:28 @3) + (6:09 @4) 4.5 km (6:00 / km) +17m 5:53 / km
ahr:135 max:152 shoes: Salomon Spikecross 3 CS

Morning run at Hanko, light dizzle.

Monday Nov 21, 2011 #

Note
(rest day)

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