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Training Log Archive: A.Le Coq

In the 7 days ending Dec 18, 2011:

activity # timemileskm+m
  Running5 4:22:06 25.57(10:15) 41.15(6:22) 605
  Hiking1 1:32:00 6.21(14:48) 10.0(9:12) 40
  Total6 5:54:06 31.78(11:08) 51.15(6:55) 645
averages - weight:62.4kg

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MoTuWeThFrSaSu

Sunday Dec 18, 2011 #

11 AM

Running 1:03:00 intensity: (35 @1) + (1:33 @2) + (37:36 @3) + (23:16 @4) 10.7 km (5:53 / km) +125m 5:34 / km
ahr:143 max:158 shoes: Salomon Spikecross 3 CS

Running, raining, wet.

Saturday Dec 17, 2011 #

7 PM

Hiking (Nordic walking) 1:32:00 intensity: (1:02:39 @1) + (28:11 @2) + (1:10 @3) 10.0 km (9:12 / km) +40m 9:01 / km
ahr:108 max:132 shoes: Salomon Spikecross 3 CS

Friday Dec 16, 2011 #

8 PM

Running 1:08:00 intensity: (22 @1) + (4:46 @2) + (43:20 @3) + (18:58 @4) + (34 @5) 11.0 km (6:11 / km) +90m 5:56 / km
ahr:140 max:169 shoes: Salomon Spikecross 3 CS

Village round run before sauna. At the end a little bit faster.

Thursday Dec 15, 2011 #

Note
weight:62.4kg (rest day)

Wednesday Dec 14, 2011 #

6 PM

Running (terrain) 1:09:00 intensity: (1:00 @1) + (30:00 @2) + (30:00 @3) + (8:00 @4) 7.9 km (8:44 / km) +180m 7:50 / km
shoes: Salomon Spikecross 3 CS

Forest path running, "urajuoksu" at Orimattila, Tönnö. 7 of us. Some pics:

Tuesday Dec 13, 2011 #

6 PM

Running warm up/down 10:00 intensity: (27 @1) + (1:02 @2) + (5:00 @3) + (3:31 @4) 1.4 km (7:09 / km) +30m 6:27 / km
ahr:139 max:151 shoes: Salomon Spikecross 3 CS

Running race 40:06 intensity: (10 @2) + (22 @3) + (4:45 @4) + (34:49 @5) 8.25 km (4:52 / km) +160m 4:26 / km
ahr:171 max:182 shoes: Salomon Spikecross 3 CS

Test run Kankaanmäki hill, 3 laps, Orimattila.
lap time hr avg (hi)
1. 13:23 164 (173)
2. 13:21 174 (182)
3. 13:22 177 (182)
Lousy shape, but quite satisfied with my steady pace. Slippery paths, spikes were really needed.
7 PM

Running warm up/down 12:00 intensity: (1:23 @3) + (10:37 @4) 1.9 km (6:19 / km) +20m 6:00 / km
ahr:148 max:153 shoes: Salomon Spikecross 3 CS

Monday Dec 12, 2011 #

Note
(rest day)

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