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Training Log Archive: tomik

In the 7 days ending Jun 18, 2012:

activity # timemileskm+m
  Orienteering2 2:54:33 14.9(11:43) 23.99(7:17) 417
  Cycling4 2:00:00 27.34(13.7/h) 44.0(22.0/h)
  Running2 41:02 3.19 5.13 121
  Track Cycling1 20:00
  Total8 5:55:35 45.43 73.11 538
  [1-5]8 5:55:13

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TuWeThFrSaSuMo

Monday Jun 18, 2012 #

8 AM

Cycling 30:00 [1] 11.0 km (22.0 kph)

To work - heavy legs.
6 PM

Cycling 30:00 [1] 11.0 km (22.0 kph)

To home.

Sunday Jun 17, 2012 #

1 AM

Orienteering race 1:49:47 intensity: (4 @0) + (15 @1) + (55 @2) + (1:24:37 @3) + (19:23 @4) + (4:33 @5) 15.98 km (6:52 / km) +272m 6:20 / km
ahr:160 max:170

Jukola relay - 3rd leg (14.1km)
Running was good but I was a little bit in a hurry.
#2 - 15s
#7 - 30s
#10 - 30s (missed the path)
#14 - 1min20s (run to the wrong control)
#17 - 30s
#18 - 40s
#26 - 2min (total black out)
TOTAL = 5min45s

Running warm up/down 15:00 [1]

Saturday Jun 16, 2012 #

Event: Jukola 2012
 

Friday Jun 15, 2012 #

5 PM

Running warm up/down 26:02 intensity: (3:16 @1) + (18:17 @2) + (4:29 @3) 5.13 km (5:05 / km) +121m 4:33 / km
ahr:142 max:157

Easy running and some stretching.

Thursday Jun 14, 2012 #

Note
(rest day)

Wednesday Jun 13, 2012 #

8 AM

Track Cycling intervals 20:00 [3]

At Helsinki Velodrome.
5 PM

Cycling 30:00 [1] 11.0 km (22.0 kph)

To home.

Tuesday Jun 12, 2012 #

8 AM

Cycling 30:00 [1] 11.0 km (22.0 kph)

To work.
5 PM

Orienteering 1:04:46 intensity: (18 @0) + (7:46 @1) + (37:02 @2) + (19:40 @3) 8.01 km (8:05 / km) +145m 7:25 / km
ahr:142 max:156

Jukola training course in Fiskträsk.

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