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Training Log Archive: Terkelsen

In the 7 days ending Oct 8, 2017:

activity # timemileskm+mload
  Orienteering3 2:07:41 10.57(12:05) 17.01(7:30) 55728 /31c90%53.7
  Running2 38:13 3.29(11:38) 5.29(7:14) 208.4
  Strength1 20:002.0
  Total4 3:05:54 13.85 22.3 57728 /31c90%64.1
  [1-5]4 3:05:51

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MoTuWeThFrSaSu

Sunday Oct 8, 2017 #

Note
(rest day)

Saturday Oct 7, 2017 #

Event: 25manna
 
9 AM

Running warm up/down 17:03 intensity: (9:13 @2) + (6:39 @3) + (1:11 @4) 2.15 km (7:55 / km) +10m 7:45 / km
ahr:127 max:175 shoes: Inov-8 X-Talon 212 2017 Black

Warm up with Tömäys, Lauri and Voimis.

Orienteering race 27:48 intensity: (3:38 @1) + (15 @2) + (18 @3) + (17:13 @4) + (6:24 @5) *** 4.31 km (6:27 / km) +186m 5:19 / km
ahr:174 max:185 spiked:11/12c shoes: Inov-8 X-Talon 212 2017 Black

25 Manna relay in Botkyrka. Lahden Suunnistajat 37 team I. We ended up to 29th position. I did a safe and secure run and I am satisfied. Of course I could have been faster, but that requires a bit of better training throughout the year. My daughters were running for the first time in Manna. I did the same about at their age 30 years ago :). From this years team I pick up four names. Philipp, Vili, Kaapo and Allu. They all were running with the pace under 6 min/km.

Results

Running warm up/down 8:04 intensity: (3:13 @1) + (4:43 @2) + (8 @3) 0.94 km (8:37 / km) +10m 8:10 / km
ahr:117 max:151 shoes: Inov-8 X-Talon 212 2017 Black

Cooling down shortly to see if my daughters are already in forest.

Friday Oct 6, 2017 #

Note
(rest day)

To Sweden

Thursday Oct 5, 2017 #

Note
(rest day)

Wednesday Oct 4, 2017 #

7 PM

Running warm up/down 7:16 intensity: (1:27 @1) + (4:50 @2) + (59 @3) 1.33 km (5:28 / km)
ahr:118 max:152 shoes: Inov-8 X-Talon 212 2017 Black

Orienteering (Night O) 54:53 intensity: (4:00 @1) + (1:21 @2) + (10:25 @3) + (37:42 @4) + (1:25 @5) *** 7.2 km (7:37 / km) +191m 6:44 / km
ahr:167 max:182 spiked:10/11c shoes: Inov-8 X-Talon 212 2017 Black

Yökuppi at Nastola. Tömäys must have past me on the way to second control point since I saw him exiting third control point. I did catch him up at four. Hämis was also there, but he was running a bit too fast. More or less followed Tömäys until ten and took different route choice to 11 and was able to run away and won him about 1 min margin.

Results
Split times
RG
RG Animation

Running warm up/down 5:50 intensity: (3 @0) + (5:47 @2) 0.87 km (6:43 / km)
ahr:138 max:143 shoes: Inov-8 X-Talon 212 2017 Black

Tuesday Oct 3, 2017 #

7 PM

Strength 20:00 [1]

Monday Oct 2, 2017 #

6 PM

Orienteering 45:00 intensity: (10:00 @1) + (25:00 @2) + (10:00 @3) *** 5.5 km (8:11 / km) +180m 7:02 / km
spiked:7/8c shoes: Inov-8 X-Talon 190 (2015)

Hosting juniors route choice training at Pesäkallio. It was getting dark towards to end.

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