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Training Log Archive: All-in

In the 7 days ending Dec 2, 2012:

activity # timemileskm+m
  running9 6:43:14 47.16(8:33) 75.89(5:19) 400
  strength and conditioning4 2:04:30
  ballgames1 37:00
  cordination1 35:00
  running/walking2 21:40 1.24 2.0
  Map-exercise1 17:40
  stretching3 1:40
  Total14 10:40:44 48.4 77.89 400
  [1-5]11 10:39:04

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MoTuWeThFrSaSu

Sunday Dec 2, 2012 #

12 PM

running 34:24 [2] 6.11 km (5:38 / km)

running hills 40:00 [4] 7.35 km (5:27 / km) +400m 4:17 / km

Hills at Liipola 8x5.10-4.51 near aerobic treshold... Slippery and first training in little bit colder weather
2 PM

running 39:14 [1] 6.54 km (6:00 / km)

5 PM

strength and conditioning 52:00 [3]

Squats 20->80->20
Reiden lähentäjät
Reiden loitontajat
Penkkiä

running 18:11 [2] 2.96 km (6:09 / km)

8 PM

stretching 25 [0]

Saturday Dec 1, 2012 #

5 PM

Note
(rest day)

Väsynyttä

Friday Nov 30, 2012 #

1 PM

running 26:33 [5] 7.7 km (3:27 / km)

5x5/2minmin near anaerobic treshold (near 3:30) and after that 3x200m (33.2s,31.7s,29,3s) in Pajulahti with Teemu
2 PM

running warm up/down 26:00 [2] 4.6 km (5:39 / km)

running/walking 18:30 [1] 2.0 km (9:15 / km)

Recovery parts
6 PM

Map-exercise 17:40 [3]

Including running and some circuit moves

running/walking 3:10 [1]

ballgames 37:00 [2]

Floorball (circuit moves on breaks) and warm up flagball

strength and conditioning 27:30 [2]

Circuit

Thursday Nov 29, 2012 #

Note
(rest day)

Valapäivä
C • sylvester 5-days 5
10 PM

stretching 30 [0]

Wednesday Nov 28, 2012 #

7 PM

running 29:05 [2] 5.1 km (5:42 / km)

8 PM

stretching 45 [0]

Tuesday Nov 27, 2012 #

5 PM

running warm up/down 22:25 [2] 3.82 km (5:52 / km)

running 45:04 [4] 10.55 km (4:16 / km)

Near aerobic treshold
7 PM

strength and conditioning 20:00 [3]

Middle body

Monday Nov 26, 2012 #

2 PM

running 18:18 [2] 3.06 km (5:59 / km)

cordination 35:00 [3]

Running technique set and speed ups

strength and conditioning 25:00 [3]

Same set than on saturday 20kg->70kg->20kg and little bit bench press on breaks
6 PM

running 1:44:00 [2] 18.1 km (5:45 / km)

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