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Training Log Archive: All-in

In the 7 days ending Dec 11, 2011:

activity	#	time	miles		km		+m
running	11	6:54:44	44.03	(9:25)	70.86	(5:51)	216
running/walking	2	5:16:29	24.41	(12:58)	39.29	(8:03)
orienteering	2	1:17:21	4.66	(16:36)	7.5	(10:19)	200
strength and conditioning	2	52:00
cordination	3	45:55
Total	15	15:06:29	73.1		117.65		416

3:30

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» now

Sunday Dec 11, 2011 #

9 AM

running 13:01 [1] 1.8 km (7:14 / km)

Warm up

cordination 10:20 [3]

strength and conditioning 22:00 [3]

For legs and tighs...

running 14:00 [4] 3.75 km (3:44 / km)

Vk treeni. Syke pyöri vähän alta 180... 2+3+4+3+2min Noin 3.45 vauhtia. Hyvä fiilis ja juoksu tuntu suhteellisen helpolta

running 4:40 [1] 0.6 km (7:47 / km)

6 PM

running/walking 2:26:29 [1] 17.79 km (8:14 / km)
ahr:120 max:159

Saturday Dec 10, 2011 #

11 AM

cordination 11:35 [2]

Some running technique for warm up

running 28:54 [4] 2.8 km (10:19 / km)

Same kind od training than in Pajulahti. 200x14 running with map then circuit movement and than drawing the map... Way too hard speed, especially at the beginning.

running 10:52 [2] 1.9 km (5:43 / km)

Warm down

7 PM

running 1:31:29 [2] 14.5 km (6:19 / km)

Little bit and little bit more snowy trails and paths. Beginning with Paroni. Basic running felt great, but in fast running you can notice that body is tired... Next week will be really easy

Friday Dec 9, 2011 #

1 PM

running 17:56 [2] 2.7 km (6:39 / km)

Warm up and down half of that in forest

orienteering 38:11 [4] 4.2 km (9:05 / km) +200m 7:21 / km

Tired feeling. Suprise? Same leg 3 different routes
12.53
13.15 (Did bad in the beginning)
12.03

2 PM

orienteering 39:10 [2] 3.3 km (11:52 / km)

Really lazy and slow o-parts

Thursday Dec 8, 2011 #

5 PM

running/walking 2:50:00 [2] 21.5 km (7:54 / km)

Heavie... Garmin migth be broken :/

C • Mikä 10

Wednesday Dec 7, 2011 #

5 PM

running 21:47 [3] 3.97 km (5:29 / km)
ahr:148

6 PM

running race 28:42 [5] 7.5 km (3:50 / km) +216m 3:21 / km

Satisfied with my run. Running wasn't easy, but result quite good, especially when I compared it to my basic physical feeling (hamstrings sore and body not that recovered what it could be). 16s faster than previous record and 1.10 faster than year ago. 27.30 is still far away, but I believe that I will do it at spring, even if the now feels its too far away. But its long journey and many trainings before April :)

Garmin also claimed that my avg heart rate during the run was 168, but when I watched heart rate curves, it showed that my heart rate was all the time little bit above 180.

Paroni and Sanna Andelin run really well, I think

C • Aika nipussa on 3

7 PM

running 56:31 [2] 9.5 km (5:57 / km)

To home

Testijuoksu 3 kierrosta 7.7 km - Splits