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Training Log Archive: Hirppa

In the 7 days ending Nov 19, 2015:

activity # timemileskm+m
  Running3 3:46:18 21.11(10:43) 33.98(6:40) 375
  Hiking1 1:17:43 5.67(13:43) 9.12(8:31) 660
  Strength1 59:39
  Floorball1 53:05
  Cycling 01 50 11.18(4) 18.0(3)
  Total7 6:57:35 37.96 61.1 1035
  [1-5]6 6:32:30

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FrSaSuMoTuWeTh

Thursday Nov 19, 2015 #

6 PM

Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: Asics Gel Nimbus 14

Running 20:07 intensity: (32 @0) + (3:33 @1) + (5:37 @2) + (1:36 @3) + (3:52 @4) + (4:57 @5) 5.0 km (4:01 / km)
ahr:170 max:176 shoes: Asics Gel Hyperspeed 6

5000m in Pajulahti.

Lapanen... Expected a lot more. Something like 19:30.

Note to self: Don't change winter tyres 1½h before this kinda run. My back was in safe mode.

Avg. cadence: 84 (avg stride 148cm, 14cm less than last time)

5000m - Splits

Tuesday Nov 17, 2015 #

5 PM

Running (technique) 1:00:07 intensity: (2:36 @0) + (45:49 @1) + (10:02 @2) + (1:20 @3) + (3 @4) + (17 @5) 6.48 km (9:17 / km) +79m 8:45 / km
ahr:125 max:160 shoes: Inov-8 X-Talon 212

Leaps, strides and running technique. One guy and five gals. The ratio it should always be :)
C • No... 6

Monday Nov 16, 2015 #

5 PM

Running 2:01:04 intensity: (36 @0) + (54:13 @1) + (59:06 @2) + (5:03 @3) + (1:34 @4) + (32 @5) 20.5 km (5:54 / km) +296m 5:30 / km
ahr:137 max:160 shoes: Inov-8 X-Talon 212

Monday long with Assu, Terkelsen, kookoo and partly Antti Taipale.
Felt good.

Sunday Nov 15, 2015 #

Note
(rest day)

LS-37 Amazing Race. Fun.

Saturday Nov 14, 2015 #

10 AM

Hiking hills 1:17:43 intensity: (48 @0) + (44:36 @1) + (14:28 @2) + (6:02 @3) + (5:48 @4) + (6:01 @5) 9.12 km (8:31 / km) +660m 6:15 / km
ahr:130 max:184 shoes: Inov-8 X-Talon 212

Hills with mostly Joni. Steady pace for the first 4, then 5th with a little higher pace cause Jari had planned to overtake me with his last hill. That felt so good that took the jacket off and tried the last one full speed. Started too fast and last 50m my sight was getting blurry. Haven't gotten that much out of myself in years.

Checked last 2 years and this was 10s faster than the previous best and as I wrote, I started way too fast. Still reality is that same time Tuomo L went 20s faster.

Friday Nov 13, 2015 #

Cycling 0 50 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

6 PM

Strength 59:39 intensity: (19:32 @0) + (30:04 @1) + (4:48 @2) + (2:22 @3) + (2:08 @4) + (45 @5)
ahr:116 max:160 shoes: Asics Gel-Beyond Mt

Warm up and circuit training by Lea.
7 PM

Floorball 53:05 intensity: (11 @0) + (23:49 @1) + (10:01 @2) + (5:35 @3) + (9:16 @4) + (4:13 @5)
ahr:142 max:174 shoes: Asics Gel-Beyond Mt

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