Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A.Le Coq

In the 7 days ending Dec 25, 2011:

	activity	#	time	miles		km		+m
	Running	3	4:05:00	24.98	(9:48)	40.2	(6:06)	210
	Orienteering	1	1:21:00	5.47	(14:49)	8.8	(9:12)	180
	Hiking	1	1:06:00	4.54	(14:33)	7.3	(9:02)	100
	Total	5	6:32:00	34.98	(11:12)	56.3	(6:58)	490
averages - weight:61.4kg

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Saturday Dec 24, 2011 #

11 AM

Running long 2:30:00 24.8 km (6:03 / km) +130m 5:54 / km
ahr:139 max:154 shoes: Salomon Spikecross 3 CS

Merry Christmas! Nyt maistuu siivu kinkkua.

Friday Dec 23, 2011 #

5 PM

Running 54:00 8.4 km (6:26 / km) +40m 6:17 / km
ahr:123 max:147 weight:62.1kg

Running with Sanni.

Wednesday Dec 21, 2011 #

8 PM

Hiking (Nordic walking) 1:06:00 7.3 km (9:02 / km) +100m 8:28 / km
ahr:111 max:134 shoes: Salomon Spikecross 3 CS

Few Christmas tree pics:

Tuesday Dec 20, 2011 #

7 PM

Orienteering (Night) 1:21:00 *** 8.8 km (9:12 / km) +180m 8:21 / km
ahr:144 max:165 shoes: Salomon Spikecross 3 CS

Forest run with map. Tiirismaa/Pirunpesä terrain without compass. Good training. Satisfied with my new china wonder. I was surprised there was at least one quite decent skiing track left, few skiers too. Most Heinsuo tracks were black and white.

C • Ilmeisesti 2

Monday Dec 19, 2011 #

8 PM

Running intervals 41:00 7.0 km (5:51 / km) +40m 5:42 / km
ahr:145 max:172 weight:60.3kg shoes: Salomon Spikecross 3 CS

Fresh air at the evening. Waited until stopped raining. Few "rusko's", ahr 157/max 171
1. 1.11 / 300 m (+ c. 3.20 recovery jogging / 500 m)
2. 1.03
3. 1.04
4. 1.03
5. 1.04

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