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Training Log Archive: Hirppa

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Running14 18:42:21 106.96(10:30) 172.14(6:31) 2930
  Skiing8 11:14:47 93.39(7:14) 150.29(4:29) 2861
  Hiking2 3:24:58 13.86(14:48) 22.3(9:11) 885
  Orienteering2 3:10:04 13.15(14:27) 21.16(8:59) 437
  Strength4 1:30:04
  Cycling 08 1:24:57 76.83(1:06) 123.65(41) 124
  Floorball1 1:01:34
  Cycling1 25:00 5.59(13.4/h) 9.0(21.6/h)
  Total39 40:53:45 309.78 498.54 7237
  [1-5]33 38:26:44

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Wednesday Dec 31, 2014 #

7 AM

Cycling 0 1:00 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

Slippery

Monday Dec 29, 2014 #

Note

Anybody going for monday run? Now it says -22C for 20:00.
edit. -24C
C • Ei pysty 3
7 AM

Cycling 0 1:05 [0] 18.0 km (4 / km)
shoes: Focus Black Forest 29R 3.0

I think somebody had replaced the bearing's vaselin with tar.
6 PM

Running 48:32 intensity: (2:13 @0) + (44:01 @1) + (2:18 @2) 7.56 km (6:25 / km) +91m 6:03 / km
ahr:123 max:145 shoes: Asics Gel Fuji Attack

Monday short. Nobody at Bullis, my eyelashes froze to closed position and running felt awful with that much clothes on. Oh, and I realised I haven't done circuit in a while. Four excuses counts as one real one.
7 PM

Strength 20:00 [1]

Sunday Dec 28, 2014 #

10 AM

Skiing long 2:45:22 intensity: (3:19 @0) + (1:25:30 @1) + (1:07:57 @2) + (8:25 @3) + (11 @4) 35.96 km (4:36 / km) +706m 4:11 / km
ahr:133 max:158

With All-in, joni and Hämis (who baled a bit in advance).
Oh how I regret when I said the words "should we go a little to the ice?" (over 2km of double poling when I was already on the ropes).

Saturday Dec 27, 2014 #

9 AM

Orienteering 57:52 intensity: (6:25 @0) + (19:15 @1) + (17:31 @2) + (11:36 @3) + (3:05 @4) 8.42 km (6:52 / km) +55m 6:39 / km
ahr:138 max:165 shoes: Inov-8 X-Talon 212

Sprint training at Salpakangas.
Yesterday's Feuerzangenbowle night took maybe the best of me but still felt better than expected.
4 PM

Running 1:32:31 intensity: (15 @0) + (12:44 @1) + (57:13 @2) + (15:18 @3) + (7:01 @4) 16.1 km (5:45 / km) +310m 5:15 / km
ahr:145 max:165 shoes: Inov-8 X-Talon 212

Friday Dec 26, 2014 #

2 PM

Skiing 1:10:03 intensity: (1 @0) + (16:50 @1) + (23:47 @2) + (18:54 @3) + (10:31 @4) 15.37 km (4:34 / km) +272m 4:11 / km
ahr:146 max:165

Recovery skiing. Didn't have time for more.
Tracks are in good condition. Way better than ever last year. Classic grooves had some stones in them.
Saw world famous Ato Pohja and Turskis within 5mins.

Wednesday Dec 24, 2014 #

12 PM

Running long 3:33:55 intensity: (3:23 @0) + (2:20:31 @1) + (1:08:43 @2) + (1:18 @3) 25.01 km (8:33 / km) +561m 7:41 / km
ahr:130 max:153 shoes: Inov-8 X-Talon 212

Christmas eve long. Plan was to go as much as possible the Nuuksio classic route. Most of the time I was only one that had used the path with this much snow and it snowed quite a lot more after half way (didn't see my own 8.5km foot prints at 14km). Didn't see anybody for 3h30min, which was nice. 3600 kcal used so christmas food, prepare yourself.
You might imagine what a long sauna and a beer felt like afterwards.
C • Tiomilan osuus alkaa olla s... 3

Monday Dec 22, 2014 #

6 PM

Running long 1:49:54 intensity: (16 @0) + (44:15 @1) + (57:18 @2) + (7:26 @3) + (39 @4) 18.16 km (6:03 / km) +372m 5:29 / km
ahr:138 max:160 shoes: Inov-8 X-Talon 212

Monday long with Assu. Like skiing this was icy as well.
This year there haven't been that many people on these runs... Where's Terkelsen, kookoo, jusbet, Turskis..? Not that there would've been anyone else either. From Messilä to Kintterönlampi we didn't see anybody. And besides our cars, there was one car in SC. I guess it's christmas.
C • Kyl Hollolan lenkeille ois ... 5

Sunday Dec 21, 2014 #

Note

http://www.iflscience.com/brain/why-some-people-re...
10 AM

Skiing 1:05:17 intensity: (1:01 @0) + (36:24 @1) + (20:53 @2) + (5:30 @3) + (1:29 @4) 14.74 km (4:26 / km) +212m 4:08 / km
ahr:135 max:161

Didn't have time for more before biathlon. Best bits were after golf course. Actually the whole Tiirismaa hill was good.
3 PM

Running 40:13 intensity: (35 @0) + (24:17 @1) + (14:34 @2) + (47 @3) 6.63 km (6:04 / km) +75m 5:45 / km
ahr:133 max:153 shoes: Inov-8 X-Talon 212

Koikka wanted to see some more "The Wire" (got her hooked in Vuokatti) so I got a good excuse to continue the morning's short skiing. She said the 2nd season will be watched the latest tomorrow (something like 9h of episodes).

Saturday Dec 20, 2014 #

5 PM

Skiing 1:13:14 intensity: (37 @0) + (27:55 @1) + (30:48 @2) + (10:17 @3) + (3:37 @4) 17.78 km (4:07 / km) +304m 3:48 / km
ahr:140 max:162

Mostly double poling. Very icy.

Thursday Dec 18, 2014 #

6 PM

Running intervals 1:03:37 intensity: (48 @0) + (30:51 @1) + (8:21 @2) + (1:47 @3) + (6:52 @4) + (14:58 @5) 11.04 km (5:46 / km)
ahr:143 max:178 shoes: Asics Gel Hyperspeed 6

4min AnA-threshold intervals with 3min recovery. Tried to keep the HR very stable and see what happens to the distance.
C • Oot niiiin ykkösjoukkueen m... 2

Wednesday Dec 17, 2014 #

6 PM

Strength 20:00 [1]

Tuesday Dec 16, 2014 #

7 AM

Cycling 0 1:10 [0] 22.0 km (3 / km)
(rest day) shoes: Focus Black Forest 29R 3.0

Monday Dec 15, 2014 #

5 PM

Running long 1:48:04 intensity: (47 @0) + (1:17:42 @1) + (28:56 @2) + (39 @3) 16.2 km (6:40 / km) +350m 6:01 / km
ahr:130 max:151 shoes: Inov-8 X-Talon 212

Monday long with Kaunetsalo. Surprisingly easy going. Conditions were quite slow so that's why the pace.

Sunday Dec 14, 2014 #

8 AM

Skiing 1:39:29 intensity: (17 @0) + (16:18 @1) + (53:25 @2) + (24:56 @3) + (4:33 @4) 22.8 km (4:22 / km) +407m 4:00 / km
ahr:146 max:161

Training camp's last training. Skiing as long as the "groomed" track led with Minna. A tad too fast for me.

Saturday Dec 13, 2014 #

10 AM

Hiking 1:53:02 intensity: (2:55 @0) + (1:45:31 @1) + (4:36 @2) 12.58 km (8:59 / km) +389m 7:47 / km
ahr:122 max:143 shoes: Inov-8 X-Talon 212

Hiking with Minna. Uphills walking, otherwise running. Maybe half of the way small snowy paths.
4 PM

Skiing 1:16:33 intensity: (21 @0) + (45:57 @1) + (29:11 @2) + (1:04 @3) 15.45 km (4:57 / km) +310m 4:30 / km
ahr:132 max:152

When we jogged back this morning we saw that the route to vaara was actually skiable. Upwards with All-in and when I turned back saw Minna.

Friday Dec 12, 2014 #

9 AM

Running warm up/down 21:29 intensity: (1:00 @0) + (19:53 @1) + (36 @2) 3.02 km (7:07 / km) +74m 6:20 / km
ahr:126 max:138 shoes: Inov-8 X-Talon 212

10 AM

Running hills 1:21:21 intensity: (11:14 @0) + (52:39 @1) + (4:49 @2) + (6:06 @3) + (6:33 @4) 11.18 km (7:17 / km) +369m 6:15 / km
ahr:122 max:161 shoes: Inov-8 X-Talon 212

Plan was to do 4 hills but even the first one was agony. Second one I did ~10 below AnA but couldn't continue. Don't know what's wrong. Same thing last saturday. At the end tried to get some more speed for Lotta.
4 PM

Skiing 58:09 intensity: (18:32 @1) + (23:30 @2) + (11:53 @3) + (4:14 @4) 12.51 km (4:39 / km) +273m 4:11 / km
ahr:142 max:162

Classic. Demanding conditions and needed klister.
7 PM

Strength 20:00 [1]

Maksimipenkkiä.

Thursday Dec 11, 2014 #

10 AM

Orienteering 2:12:12 intensity: (11:48 @0) + (24:06 @1) + (40:31 @2) + (32:32 @3) + (23:15 @4) 12.74 km (10:23 / km) +382m 9:02 / km
ahr:146 max:164 shoes: Inov-8 X-Talon 212

WOC long dist, or half of it. At least we were faster than Thierry on the leg 6-19. Snow sometimes 2cm, sometimes 30cm.
C • Well done :) 1
5 PM

Skiing 1:06:40 intensity: (6 @0) + (15:07 @1) + (28:26 @2) + (14:40 @3) + (8:21 @4) 15.69 km (4:15 / km) +377m 3:48 / km
ahr:146 max:163

Plan was to ski 1½h but ankle didn't like free style. So an hour was enough.

Tuesday Dec 9, 2014 #

7 AM

Cycling 0 25:00 [0] 9.0 km (2:47 / km)
shoes: Focus Black Forest 29R 3.0

7 PM

Cycling 25:00 [3] 9.0 km (21.6 kph)
shoes: Focus Black Forest 29R 3.0

Homebound can be put as a training. Full speed to headwind to make it before Zlatan document.

Monday Dec 8, 2014 #

6 PM

Running long 1:37:22 intensity: (19 @0) + (1:00:20 @1) + (36:03 @2) + (40 @3) 14.47 km (6:44 / km) +233m 6:14 / km
ahr:132 max:153 shoes: Inov-8 X-Talon 212

Monday long with Assu. Twisted my ankle at the furthest point. Still on tuesday not sure am I able to run in Vuokatti. At least uneven terrain might be banned.

Sunday Dec 7, 2014 #

Note
(rest day)

Today rest, tomorrow long, tuesday maybe Voimis rogaining and wednesday to Vuokatti.

Saturday Dec 6, 2014 #

9 AM

Hiking hills 1:31:56 intensity: (22:24 @0) + (51:51 @1) + (15:25 @2) + (2:16 @3) 9.72 km (9:28 / km) +496m 7:32 / km
ahr:114 max:155 shoes: Inov-8 X-Talon 212

Have had some problems with right heel from yesterday morning. Downhill running wasn't the best thing so left it to 4 hills.

Friday Dec 5, 2014 #

7 AM

Cycling 0 1:10 [0] 21.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

6 PM

Strength 30:04 intensity: (45 @0) + (27:22 @1) + (1:57 @2)
ahr:109 max:146

Some warm up and o-circuit by Kuntsi.

Floorball 1:01:34 intensity: (11:57 @0) + (33:23 @1) + (13:34 @2) + (1:03 @3) + (1:37 @4)
ahr:122 max:163 shoes: Asics Gel-Beyond Mt

Thursday Dec 4, 2014 #

7 AM

Cycling 0 55 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

5 PM

Running warm up/down 25:10 intensity: (23 @0) + (20:27 @1) + (3:53 @2) + (27 @3) 3.71 km (6:46 / km) +66m 6:13 / km
ahr:129 max:152 shoes: Asics Gel Fuji Attack

Warm up with Saara. Added 2mins inside.
6 PM

Running intervals 48:39 intensity: (29 @0) + (19:31 @1) + (8:52 @2) + (8:26 @3) + (9:02 @4) + (2:19 @5) 8.84 km (5:30 / km)
ahr:144 max:174 shoes: Asics Gel Hyperspeed 6

5 intervals where 20s of running and 40s of recovery. 6 times with 3mins in between. + some warm down.
At 3-4 sets it felt quite bad but 5 and 6 felt like I could do it a bit more.

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.

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