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Training Log Archive: All-in

In the 7 days ending Dec 23, 2018:

activity # timemileskm+m
  skiing skate3 5:06:39 42.16(7:16) 67.85(4:31) 1330
  running4 3:36:35 25.2(8:36) 40.55(5:20) 1132
  skiing classic1 2:00:02 15.93(7:32) 25.63(4:41) 559
  orienteering1 1:22:25 6.81(12:06) 10.97(7:31) 290
  speed and power1 1:17:02
  running/walking1 1:14:38 4.0(18:40) 6.44(11:36) 198
  strength and conditioning1 52:01
  waterrunning1 14:46 0.09(2:38:26) 0.15(1:38:27)
  Total10 15:44:08 94.19 151.59 3509
  [1-5]10 15:31:58

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MoTuWeThFrSaSu

Sunday Dec 23, 2018 #

10 AM

running 1:15:05 intensity: (12 @0) + (2:25 @1) + (38:43 @2) + (6:10 @3) + (26:35 @4) + (1:00 @5) 13.72 km (5:28 / km) +500m 4:38 / km
ahr:146 max:181

5x6min in Lahti swimming hall (the most left treadmill)
10km/h 8% 157/167
10km/h 9% 164/172
10km/h 10% 167/176
10km/h 11% 171/179
10km/h 12% 174/181
2 PM

running 16:47 intensity: (3 @0) + (21 @1) + (1:28 @2) + (14:55 @3) 2.91 km (5:46 / km) +71m 5:08 / km
ahr:145 max:158

To Saksala swimming hall

strength and conditioning 52:01 intensity: (4:51 @0) + (43:59 @1) + (2:39 @2) + (32 @3)
ahr:95 max:149

With Tapsa and Kinnu including squats 4x(90+95+100kg)

waterrunning 14:46 intensity: (2 @0) + (12:25 @1) + (2:19 @2) 0.15 km (1:38:27 / km)
ahr:110 max:130

running 14:09 intensity: (4 @0) + (14 @1) + (3:35 @2) + (10:16 @3) 2.82 km (5:01 / km) +45m 4:39 / km
ahr:144 max:158

Back home

Friday Dec 21, 2018 #

11 AM

skiing classic 2:00:02 intensity: (7 @0) + (40:47 @1) + (56:30 @2) + (20:41 @3) + (1:57 @4) 25.63 km (4:41 / km) +559m 4:13 / km
ahr:126 max:170

First classic skiing, good feeling

Thursday Dec 20, 2018 #

10 AM

running 1:40:34 intensity: (27 @0) + (5:14 @1) + (53:58 @2) + (12:55 @3) + (25:17 @4) + (2:43 @5) 19.24 km (5:14 / km) +516m 4:37 / km
ahr:143 max:188

With Sorvisto and Hutteri in Liipola Hill
4.07 154/164
4.00 163/169
3.52 167/172
3.46 168/175
3.39 172/177
3.33 173/178
3.25 175/181
3.03 180/188
3 PM

skiing skate 1:30:01 intensity: (3 @0) + (15:03 @1) + (1:04:14 @2) + (10:41 @3) 19.96 km (4:31 / km) +419m 4:05 / km
ahr:128 max:151

Quick one before short meeting in Tapanila and keeping test run in Pajulahti

Wednesday Dec 19, 2018 #

8 AM

speed and power 1:17:02 intensity: (4:33 @0) + (1:00:10 @1) + (10:26 @2) + (1:53 @3)
ahr:101 max:157

Partly with Aapo in juoksusuora.
hurdle walks
2x4x100kg
4x110kg
3x6 penkille nousu
3x10 päkiähyppy
3xdripling
3xreidennostojuoksu
3xkuopasu
3xkuopasujuoksu
3x30m
2x100m

running 10:00 intensity: (3 @0) + (1:06 @1) + (8:51 @2) 1.86 km (5:22 / km)
ahr:125 max:133

6 PM

skiing skate 1:32:53 intensity: (1:02 @0) + (39:07 @1) + (50:53 @2) + (1:51 @3) 20.34 km (4:34 / km) +320m 4:14 / km
ahr:121 max:147

Basics

Tuesday Dec 18, 2018 #

11 AM

skiing skate 2:03:45 intensity: (3 @0) + (13:44 @1) + (1:23:51 @2) + (23:49 @3) + (2:18 @4) 27.55 km (4:29 / km) +591m 4:03 / km
ahr:133 max:177

Getting better
6 PM

orienteering 1:22:25 intensity: (5 @0) + (1:06 @1) + (7:19 @2) + (41:37 @3) + (32:18 @4) 10.97 km (7:31 / km) +290m 6:38 / km
ahr:155 max:170

Night-corridor in Hälvälä by Stefu with Sorvisto, Hutteri and Topi... Great fun

Monday Dec 17, 2018 #

6 PM

running/walking 1:14:38 intensity: (35 @0) + (52:11 @1) + (21:27 @2) + (25 @3) 6.44 km (11:36 / km) +198m 10:03 / km
ahr:111 max:147

Youth training christmas O

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