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Training Log Archive: Hirppa

In the 7 days ending Dec 3, 2014:

activity # timemileskm+m
  Running7 6:19:51 38.55 62.05 854
  Orienteering2 3:41:54 12.43(17:51) 20.0(11:06) 704
  Floorball1 55:34
  Cycling 02 54:37 10.97(4:59) 17.65(3:06) 124
  Strength1 36:54
  Total11 12:28:50 61.95 99.69 1682
  [1-5]11 11:31:04

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ThFrSaSuMoTuWe

Wednesday Dec 3, 2014 #

6 PM

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Inov-8 X-Talon 212

Up and down.

Running race 32:35 intensity: (4 @0) + (12 @1) + (8 @2) + (16 @3) + (22:34 @4) + (9:21 @5) 7.52 km (4:20 / km) +129m 4:00 / km
ahr:165 max:174 shoes: Inov-8 X-Talon 212

Test run in Tapanila.
4s from last February's time. Felt in the finish that I could do a second one in a row easily.

Testijuoksu 3 kierrosta 7.7 km - Splits

Tuesday Dec 2, 2014 #

7 AM

Cycling 0 24:47 intensity: (17:38 @0) + (7:09 @1) 8.75 km (2:50 / km) +27m 2:47 / km
ahr:98 max:124 (rest day) shoes: Focus Black Forest 29R 3.0

Had to check how much does the commuting stress my body. As expected, workbound not so much (7mins as int. 1). Homebound should be a different story.
4 PM

Cycling 0 29:50 intensity: (14:41 @0) + (15:09 @1) 8.9 km (3:21 / km) +97m 3:11 / km
ahr:103 max:124 shoes: Focus Black Forest 29R 3.0

OK, not so much homebound either. Though there was noticeable backwind.

Monday Dec 1, 2014 #

5 PM

Running long 1:48:59 intensity: (40 @0) + (1:11:02 @1) + (35:30 @2) + (1:46 @3) + (1 @5) 17.71 km (6:09 / km) +300m 5:40 / km
ahr:133 max:153 shoes: Inov-8 X-Talon 212

Monday long with Hämis and Kaunetsalo. Not as bad as I thought but still a lot like jog.

Sunday Nov 30, 2014 #

10 AM

Orienteering 2:34:00 intensity: (1:27 @0) + (1:08:47 @1) + (1:07:13 @2) + (11:12 @3) + (5:21 @4) 12.58 km (12:14 / km) +548m 10:03 / km
ahr:137 max:163 shoes: Inov-8 X-Talon 212

Had planned walking hiking but Minna and some others thought we'll do running hiking. If there is such...

Barely got over 10h, woohoo.
C • Congrats! 2
4 PM

Note

Tomorrow monday long might not be that fast...

Saturday Nov 29, 2014 #

10 AM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ Bold 2015

Orienteering 1:07:54 intensity: (3:19 @0) + (22:32 @1) + (6:38 @2) + (2:21 @3) + (8:35 @4) + (24:29 @5) 7.42 km (9:09 / km) +156m 8:17 / km
ahr:149 max:181 shoes: VJ Bold 2015

Relay training. Four loops. More and more physical towards the end.
Had same loops as Sofia H. At first one didn't see her, 2nd one same pace, 3rd lost more and 4th even more (though plan was not to lose). So at the moment I wouldn't be able to join Finnish national team's women's group.

Incl. control picking warm down.
4 PM

Running 1:09:30 intensity: (18 @0) + (37:15 @1) + (31:04 @2) + (53 @3) 10.57 km (6:34 / km) +241m 5:54 / km
ahr:134 max:154 shoes: Inov-8 X-Talon 212

Recovery jog with Hämis, Joni, Nizkane, All-in and Miia.

Friday Nov 28, 2014 #

5 PM

Running 51:46 intensity: (6:41 @1) + (28:17 @2) + (10:58 @3) + (5:50 @4) 9.25 km (5:36 / km) +184m 5:05 / km
ahr:148 max:166 shoes: Inov-8 X-Talon 212

"Easy" jog before indoor training. One nat. team guy formed a tête de la course but luckily we still had two nat. team girls in our group (Minna & Sofia).
6 PM

Running warm up/down 17:39 intensity: (3:04 @0) + (13:20 @1) + (1:15 @2)
ahr:112 max:149

Warm up and sprint map training with my new besties: M & S.

Strength 36:54 intensity: (4:10 @0) + (32:04 @1) + (40 @2)
ahr:116 max:139

Quite the upper body circuit by Nizkane. Barely can write this with these hands...
7 PM

Floorball 55:34 intensity: (12:25 @0) + (33:29 @1) + (9:40 @2)
ahr:114 max:150 shoes: Asics Gel-Beyond Mt

Thursday Nov 27, 2014 #

6 PM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Asics Gel Hyperspeed 6

Running 19:22 intensity: (23 @1) + (10 @2) + (6 @3) + (30 @4) + (18:13 @5) 5.0 km (3:52 / km)
ahr:177 max:185 shoes: Asics Gel Hyperspeed 6

5000m at Pajulahti.
Damn, 1s slower than best time last winter. Running felt OK but not fluent.

Avg stride: 162cm
Max stride: 202cm

70kg in bench press.

5000m - Splits

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