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Training Log Archive: All-in

In the 7 days ending Mar 4, 2012:

activity # timemileskm+m
  skiing classic3 6:52:44 52.44(7:52) 84.4(4:53)
  running9 5:38:09 37.89(8:56) 60.97(5:33) 800
  skiing skate1 2:04:45 17.5(7:08) 28.17(4:26)
  strength and conditioning2 57:00
  Total15 15:32:38 107.83 173.54 800

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MoTuWeThFrSaSu

Sunday Mar 4, 2012 #

9 AM

skiing classic 3:21:00 [2] 44.1 km (4:33 / km)

C • Nice! 1
9 PM

strength and conditioning 37:00 [3]

Middle and upper body

Saturday Mar 3, 2012 #

11 AM

running 15:30 [2] 2.71 km (5:43 / km)
ahr:135

12 PM

running 39:22 [1] 6.59 km (5:58 / km)

1 PM

running hills 34:47 [4] 7.34 km (4:44 / km) +400m 3:43 / km

Little bit different weather comparing to Tuesday. Snowing, 5cm snow in the road and head wind had change to sunshine + sunglasses, partly snow free road and little back wind

4.29
4.23
4.20
4.21
4.20
4.19
4.20
4.15

running 22:43 [2] 4.12 km (5:31 / km)

Friday Mar 2, 2012 #

2 PM

Note
(rest day)

:o

Thursday Mar 1, 2012 #

11 AM

skiing skate 2:04:45 [3] 28.17 km (4:26 / km)
ahr:141 max:180

Skiied 20s fast in the end of every 5min for 2h, so 24x20s fast during the training
5 PM

running 16:00 [2] 2.8 km (5:43 / km)

running 25:00 [2] 4.0 km (6:15 / km)

Recovery sets

running 21:00 [5] 4.75 km (4:25 / km)

5x(15s/45s)+6x(10s/20s)+5x(15s/45s)+6x(10s/20s)+5x(15s/45s)
5min recovery after every set
6 PM

running 15:00 [2] 2.6 km (5:46 / km)

Warm down

Wednesday Feb 29, 2012 #

2 PM

skiing classic 1:58:00 [1] 20.63 km (5:43 / km)
ahr:117

Skiing track machine hadn't visit at Liipola-Renkomäki, so tracks were at really bad shape. Not that good grip, but otherwise really bad glide :D Just enjoyed from the sunshine :)
4 PM

strength and conditioning 20:00 [3]

For middle body

Tuesday Feb 28, 2012 #

10 AM

running warm up/down 15:00 [2] 2.64 km (5:41 / km)

running hills 38:59 [4] 7.36 km (5:18 / km) +400m 4:10 / km
max:180

Work mans weather - new snow and headwind. Avg hr about 170
4.54
4.54
4.55
4.53
4.52
4.51
4.52
4.48
11 AM

running 39:48 [1] 6.55 km (6:05 / km)

12 PM

Note

Rinnettä, vihreetä ja pikku sälää

Kisakutsu

running warm up/down 35:00 [2] 5.86 km (5:58 / km)

Got excited

Monday Feb 27, 2012 #

6 PM

skiing classic 1:33:44 [2] 19.67 km (4:46 / km)

Chance training, because feeling wasn't the best in the morning - some symptoms of flue.
Feeling got better during the day... At the training it was really good going. About 300km from the waxing of skiis
8 PM

running 20:00 [2] 3.65 km (5:29 / km)

Including 5x(50leaps+10s fast)

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