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Training Log Archive: TomiKä

In the 31 days ending Dec 31, 2015:

activity	#	time	miles		km		+m
Running	9	9:29:37	59.71		96.1		460
Orienteering	6	5:31:47	24.79	(13:23)	39.9	(8:19)	915
Skiing	3	2:37:55	16.28	(9:42)	26.2	(6:02)	160
Cycling	1	1:27:00	19.88	(13.7/h)	32.0	(22.1/h)
Strength	1	25:00
Total	16	19:31:19	120.67		194.2		1535

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Thursday Dec 31, 2015 #

Skiing (Classic ) 1:03:00 [2] 10.0 km (6:18 / km) +110m 5:58 / km
ahr:137 max:170

The route was extended from 700m to 900m. In a couple of days they had seven snow canons to create enough artificial snow. Then the track was with flood lights lightened and everything was done with the tax money - the finns are crazy about skiing.

Wednesday Dec 30, 2015 #

Skiing (Classic) 1:00:25 [2] 9.5 km (6:22 / km) +30m 6:16 / km
ahr:134 max:167

Tuesday Dec 29, 2015 #

Running 40:00 [2] 7.2 km (5:33 / km)
shoes: Asics Cumulus

Skiing (Classic) 34:30 [3] 6.7 km (5:09 / km) +20m 5:04 / km
ahr:143 max:167

Nur doppelstockschub

Sunday Dec 27, 2015 #

Orienteering 57:25 [5] 9.0 km (6:23 / km) +185m 5:47 / km
ahr:166 max:180 shoes: Asics Cumulus

City-O: A good solid run. At one point I ran in a dead-end, but on the map there was a passage. Running was easy and the weather was perfect with sunshine reflecting from the snow.

Note

48 km cycling for the week

Saturday Dec 26, 2015 #

Running 2:04:42 [1] 12.0 km (10:24 / km) +330m 9:08 / km
ahr:124 shoes: INOV X-Talon 212

Hiking and some running in a forest

Thursday Dec 24, 2015 #

Running 23:20 [2] 4.4 km (5:18 / km)
ahr:135 shoes: Asics Cumulus

A very short jog with Sami

Wednesday Dec 23, 2015 #

Cycling 1:27:00 [1] 32.0 km (22.1 kph)
ahr:126 max:159

With Sami with my mum's three gear bike. I drove the whole time with one gear and still was faster than Sami - well he suffered a flat.

Tuesday Dec 22, 2015 #

Running 57:30 [3] 12.0 km (4:48 / km)
ahr:148 max:172 shoes: Asics Cumulus

Sunday Dec 20, 2015 #

Note

112 km cycling for the week

C • Wärst du mal mit dem Rad na... 3

Orienteering 20:00 [5] 2.9 km (6:54 / km)
shoes: Salomon

A great sprint in Pitäjänmäki, it was a pity that I didn't get any time.

Saturday Dec 19, 2015 #

Running warm up/down 8:30 [4]
ahr:158 shoes: INOV X-Talon 212

Orienteering 1:02:04 [4] 7.0 km (8:52 / km) +200m 7:46 / km
ahr:164 max:179 shoes: INOV X-Talon 212

A great contour training from WMOC champion Petteri Muukkonen. It was only pity that we couldn't run the whole 10km course as there was a moose hunting group.

Thursday Dec 17, 2015 #

Note

At Thursday training only to notice that there is no training. It would help, if one would check before.

Wednesday Dec 16, 2015 #

Orienteering (Night) 1:05:00 [2] 5.0 km (13:00 / km) +170m 11:07 / km
ahr:126 max:164 shoes: INOV X-Talon 212

Matti's contour-corridor: The first third went very well and I was already disappointed that I wasn't wearing a gps-tracker. Then running down hill bit too fast and got of the corridor. I checked my location the first time from the whole map. Then good doing to the most northern part. From there on I was constantly of the corridor. The constant checking brough me totally of the rythmys and soon I lost me completely and decided it's better to go back.

Tuesday Dec 15, 2015 #

Running warm up/down 43:00 [2] 7.5 km (5:44 / km)
shoes: Asics Cumulus

Achilles was sore during the ABC, but during the running unremarkable. Maybe I will come more often to the Thuesday training.

Running intervals 25:00 [4] 6.3 km (3:58 / km)
ahr:164 shoes: Asics Cumulus

8-9-8 with 2 min break, Avg 161, 164, 167

Strength 25:00 [1]

Afterwards 15 min stretching

Sunday Dec 13, 2015 #

Note

112 km cycling for the week

Saturday Dec 12, 2015 #

Orienteering (Night) 1:06:55 [3] 8.0 km (8:22 / km) +160m 7:36 / km
ahr:138 max:177 shoes: INOV X-Talon 212

In Oederaner Stadtwald

Wednesday Dec 9, 2015 #

Running warm up/down 10:00 [3]
shoes: INOV X-Talon 212

Orienteering (Night) 1:00:23 [4] 8.0 km (7:33 / km) +200m 6:43 / km
ahr:163 max:178 shoes: INOV X-Talon 212

Bingo-OL: It was the first night training after Jukola. The parts in urban area didn't go that well, but as I got in the forest, I felt very comfortable. Markus was again very good and five minutes faster.
The new lamp was awesome. With it night orienteering isn't anymore the same. You just see so much more that the orienteering is not more so challeging.

C • new lamp 6

Sunday Dec 6, 2015 #

Note

76 km cycling for the week

Running 1:34:00 [3] 18.7 km (5:02 / km)
ahr:146 shoes: Asics Cumulus

26:55 148, 27:55 143, 27:15 148

Wednesday Dec 2, 2015 #

Running 1:14:00 [3] 14.0 km (5:17 / km) +110m 5:05 / km
ahr:152 shoes: Asics Cumulus

Running 1:09:35 [3] 14.0 km (4:58 / km) +20m 4:56 / km
ahr:149 shoes: Asics Cumulus

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