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Training Log Archive: All-in

In the 7 days ending Jan 6, 2019:

activity # timemileskm+m
  skiing classic4 9:05:40 74.24(7:21) 119.47(4:34) 3024
  running4 5:19:43 31.39(10:11) 50.52(6:20) 1573
  speed and power2 2:33:03 5.13 8.25
  running/walking1 2:26:30 11.48(12:46) 18.48(7:56) 230
  skiing skate1 2:00:23 16.84(7:09) 27.1(4:26) 734
  Total11 21:25:19 139.08 223.83 5561
  [1-5]11 20:49:31

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MoTuWeThFrSaSu

Sunday Jan 6, 2019 #

10 AM

running 1:34:53 intensity: (9 @0) + (5:00 @1) + (46:09 @2) + (14:37 @3) + (28:58 @4) 15.42 km (6:09 / km) +492m 5:18 / km
ahr:143 max:176

Lahti swimming hall (the most left treadmill)
Between the treshold in small trails with Hutteri. 3 times the terrain test loop, ok going bit low heart rates (not suprise cause of the high trainin amounts).
4 PM

skiing classic 2:00:17 intensity: (3 @0) + (23:17 @1) + (1:03:28 @2) + (29:56 @3) + (3:33 @4) 26.31 km (4:34 / km) +544m 4:09 / km
ahr:131 max:166

Bit tired now, but no problems

Saturday Jan 5, 2019 #

9 AM

running/walking 2:26:30 intensity: (23:28 @0) + (1:20:12 @1) + (35:51 @2) + (4:24 @3) + (2:35 @4) 18.48 km (7:56 / km) +230m 7:28 / km
ahr:106 max:169

Organizing youth/club training in Tiilikangas
6 PM

skiing classic 2:00:06 intensity: (14 @0) + (24:52 @1) + (1:01:12 @2) + (30:16 @3) + (3:32 @4) 27.61 km (4:21 / km) +553m 3:57 / km
ahr:131 max:168

Great going

Friday Jan 4, 2019 #

10 AM

skiing classic 3:02:56 intensity: (4 @0) + (35:46 @1) + (1:26:07 @2) + (58:47 @3) + (2:12 @4) 38.77 km (4:43 / km) +1145m 4:07 / km
ahr:132 max:171

With Joni in Sport center, seeing Vänni in the end

Thursday Jan 3, 2019 #

10 AM

running 1:15:06 intensity: (7 @0) + (1:36 @1) + (36:26 @2) + (5:27 @3) + (29:40 @4) + (1:50 @5) 12.86 km (5:50 / km) +500m 4:53 / km
ahr:148 max:181

5 PM

speed and power 1:19:27 intensity: (9:45 @0) + (39:19 @1) + (18:01 @2) + (10:37 @3) + (1:45 @4) 8.25 km (9:38 / km)
ahr:110 max:170

Hill training between tresholds in a treadmill
10min 10km/h/8% 161/169
10min 10km/h/9% 171/179
10min 10km/h/10% 178/181

Wednesday Jan 2, 2019 #

11 AM

running 15:02 intensity: (3 @0) + (2:11 @1) + (12:47 @2) + (1 @3) 2.88 km (5:13 / km)
ahr:127 max:140

speed and power 1:13:36 intensity: (1:32 @0) + (55:40 @1) + (11:53 @2) + (4:12 @3) + (19 @4)
ahr:106 max:163

In juoksusuora
hurdle walks
2x8x40kg
3x4x100kg
3x6 penkille nousu
3x10 päkiähyppy
3xdripling
3xreidennostojuoksu
3xkuopasu
3xkuopasujuoksu
4x20m flying (2.43 best)
1x100m

running 10:09 intensity: (2 @0) + (3:29 @1) + (6:38 @2) 1.84 km (5:30 / km)
ahr:122 max:134

5 PM

skiing skate 2:00:23 intensity: (5 @0) + (19:18 @1) + (1:21:34 @2) + (18:26 @3) + (1:00 @4) 27.1 km (4:26 / km) +734m 3:55 / km
ahr:129 max:173

Monday Dec 31, 2018 #

10 AM

running 2:04:33 intensity: (13 @0) + (2:10 @1) + (51:17 @2) + (1:10:16 @3) + (37 @4) 17.51 km (7:07 / km) +581m 6:06 / km
ahr:140 max:162

With Seppo from Tapanila, running lot of next to trail to get heavier training
3 PM

skiing classic 2:02:21 intensity: (3 @0) + (2:01 @1) + (36:42 @2) + (1:13:05 @3) + (10:30 @4) 26.78 km (4:34 / km) +782m 3:59 / km
ahr:145 max:170

With Matias, not perfect grip, so had to work quite hard in some places

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