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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A.Le Coq

In the 7 days ending Nov 25, 2012:

activity # timemileskm+m
  Ballgames1 1:30:00
  Hiking1 1:04:12 4.33(14:50) 6.97(9:13) 95
  Orienteering2 57:53 6.14(9:26) 9.88(5:52) 166
  Running2 30:44 2.42(12:41) 3.9(7:53) 33
  Total4 4:02:49 12.89 20.75 294

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MoTuWeThFrSaSu

Sunday Nov 25, 2012 #

9 AM

Running warm up/down 18:16 intensity: (3:49 @1) + (5:41 @2) + (7:17 @3) + (1:29 @4) 2.14 km (8:33 / km) +15m 8:16 / km
ahr:125 max:156 shoes: Salomon Spikecross 3 CS

Orienteering (Sprint) 21:05 intensity: (10 @1) + (8 @2) + (25 @3) + (1:37 @4) + (18:45 @5) *** 3.98 km (5:18 / km) +50m 4:59 / km
ahr:167 max:181 shoes: Salomon Spikecross 3 CS

Mainio sprinttiharkka Tönnössä, kiitoksia Hapardi.

Running warm up/down 4:28 intensity: (11 @2) + (52 @3) + (3:25 @4) 0.66 km (6:45 / km) +18m 5:56 / km
ahr:148 max:156 shoes: Salomon Spikecross 3 CS

12 PM

Hiking (Nordic walking) 1:04:12 intensity: (7:50 @1) + (41:26 @2) + (14:36 @3) + (20 @4) 6.97 km (9:13 / km) +95m 8:38 / km
ahr:121 max:147

Saturday Nov 24, 2012 #

4 PM

Ballgames 1:30:00 intensity: (4:16 @1) + (11:42 @2) + (12:12 @3) + (50:00 @4) + (11:50 @5)
ahr:148 max:171

Basketball n Floorball.

Monday Nov 19, 2012 #

6 PM

Running warm up/down 8:00 [2] 1.1 km (7:16 / km)
shoes: Salomon Spikecross 3 CS

Orienteering (Night-O) 36:48 intensity: (20 @1) + (4 @2) + (10 @3) + (18:50 @4) + (17:24 @5) * 5.9 km (6:14 / km) +116m 5:41 / km
ahr:162 max:175 shoes: Salomon Spikecross 3 CS

Aina mukavampi juosta lenkki kartan kanssa ja poimia rasteja. Kiitos LS ja Apo.

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