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Training Log Archive: Hirppa

In the 7 days ending Dec 14, 2014:

activity # timemileskm+m
  Skiing4 5:00:51 41.29(7:17) 66.45(4:32) 1367
  Running3 3:20:12 17.82(11:14) 28.67(6:59) 676
  Orienteering1 2:12:12 7.91(16:42) 12.74(10:23) 382
  Hiking1 1:53:02 7.82(14:27) 12.58(8:59) 389
  Cycling1 25:00 5.59(13.4/h) 9.0(21.6/h)
  Cycling 01 25:00 5.59(4:28) 9.0(2:47)
  Strength1 20:00
  Total12 13:36:17 86.02 138.44 2814
  [1-5]11 12:43:17

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MoTuWeThFrSaSu

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.

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