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Training Log Archive: All-in

In the 7 days ending Jul 2, 2017:

activity # timemileskm+m
  Walk-O3 5:41:56 16.57(20:38) 26.66(12:49) 408
  running/walking3 3:47:35 18.61(12:14) 29.95(7:36) 447
  running5 3:34:42 24.5(8:46) 39.44(5:27) 186
  orienteering3 2:14:09 11.96(11:13) 19.24(6:58) 427
  cycling3 2:00:55 26.31(4:36) 42.34(2:51) 301
  strength and conditioning2 1:45:03
  Total12 19:04:20 97.95 157.63 1769
  [1-5]12 18:48:48

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MoTuWeThFrSaSu

Sunday Jul 2, 2017 #

10 AM

running 25:18 intensity: (7:17 @1) + (7:48 @2) + (10:13 @3) 4.56 km (5:33 / km) +28m 5:23 / km
ahr:123 max:165

orienteering 17:07 intensity: (4 @0) + (1:04 @1) + (32 @2) + (35 @3) + (3:49 @4) + (11:03 @5) 3.78 km (4:31 / km) +26m 4:22 / km
ahr:173 max:184

running 20:02 intensity: (10:27 @1) + (8:40 @2) + (55 @3) 2.84 km (7:04 / km) +38m 6:37 / km
ahr:115 max:146

1 PM

running 28:25 intensity: (11:25 @1) + (6:51 @2) + (10:02 @3) + (7 @4) 5.24 km (5:25 / km) +71m 5:04 / km
ahr:129 max:168

orienteering 19:32 intensity: (3 @0) + (47 @1) + (3:13 @2) + (34 @3) + (1:35 @4) + (13:20 @5) 3.4 km (5:45 / km) +21m 5:34 / km
ahr:171 max:189

running 12:58 intensity: (7:51 @1) + (3:53 @2) + (1:14 @3) 1.69 km (7:41 / km) +23m 7:11 / km
ahr:105 max:147

7 PM

strength and conditioning 35:01 [1]

Saturday Jul 1, 2017 #

10 AM

running 11:11 intensity: (5 @0) + (2:58 @1) + (2:46 @2) + (5:22 @3) 2.11 km (5:18 / km) +10m 5:11 / km
ahr:118 max:156

orienteering 1:37:30 intensity: (4 @0) + (6:01 @1) + (1:24 @2) + (25:23 @3) + (1:04:38 @4) 12.06 km (8:05 / km) +380m 6:59 / km
ahr:159 max:176

Friday Jun 30, 2017 #

3 PM

cycling 39:33 intensity: (33:53 @1) + (5:40 @2) 13.45 km (2:56 / km) +144m 2:47 / km
ahr:102 max:138

To Tapanila to print the maps and from there to Tiirismaa

Walk-O 1:11:06 intensity: (1:31 @0) + (1:05:56 @1) + (3:39 @2) 5.44 km (13:04 / km) +132m 11:39 / km
ahr:99 max:136

Contour walk-o training with Teemu...

Used live-gps... Worked perfecly in the beginning, but then it stopped totally :/ too dence forest? or something in my phone?
5 PM

cycling 30:00 [1] 11.0 km (2:44 / km)

Thursday Jun 29, 2017 #

9 AM

running/walking 10:24 intensity: (3 @0) + (9:51 @1) + (30 @2) 1.43 km (7:15 / km) +3m 7:11 / km
ahr:108 max:126

Picking up the car and then to Gillerberget

Walk-O 3:00:26 intensity: (1:11 @0) + (2:40:10 @1) + (16:13 @2) + (2:52 @3) 13.88 km (13:00 / km) +184m 12:12 / km
ahr:108 max:150

In Gillerberget. Mostly walk-o with contour map, but including also walkin and running in swamp during 30min
5 PM

cycling 26:16 intensity: (4 @0) + (16:34 @1) + (8:59 @2) + (39 @3) 9.0 km (2:55 / km) +109m 2:45 / km
ahr:117 max:146

running/walking 36:21 intensity: (9:55 @0) + (21:03 @1) + (5:23 @2) 4.17 km (8:43 / km) +11m 8:37 / km
ahr:88 max:148

Youth training by Heini

cycling 25:06 intensity: (56 @0) + (21:20 @1) + (2:14 @2) + (36 @3) 8.9 km (2:49 / km) +48m 2:45 / km
ahr:104 max:150

Wednesday Jun 28, 2017 #

11 AM

running 1:41:47 intensity: (39 @0) + (14:54 @1) + (25:11 @2) + (32:13 @3) + (28:23 @4) + (27 @5) 19.74 km (5:09 / km) +16m 5:08 / km
ahr:144 max:182

3x10x200m/200m jog recevery (bit over minute) /4min

Avarage quite close to 36s, most likely bit under. Goal was to have lot of easy fast running and manage to do it quite well only with the last interval heart rate got over 180.

Good one!
6 PM

running 15:01 intensity: (5 @0) + (22 @1) + (5:11 @2) + (9:23 @3) 3.26 km (4:37 / km)
ahr:140 max:152

strength and conditioning 1:10:02 intensity: (15 @0) + (55:40 @1) + (9:34 @2) + (3:38 @3) + (55 @4)
ahr:109 max:169


20kg->50kg deep squat (ten reps each)
60kg->70kg front squat (ten reps each)
80kg back squats (ten reps), middle body didn't work with front squats, but legs working quite during back squats
60kg->80kg deadlift
40kg->60kg hip extention

Tuesday Jun 27, 2017 #

3 PM

Walk-O 1:30:24 intensity: (25 @0) + (1:25:08 @1) + (4:51 @2) 7.35 km (12:18 / km) +92m 11:35 / km
ahr:105 max:136

Walk-O at Gillerberget... Fun, bit tired soo good to have this easier day :)

Monday Jun 26, 2017 #

1 PM

running/walking 3:00:50 intensity: (12 @0) + (2:09:54 @1) + (45:49 @2) + (4:47 @3) + (8 @4) 24.35 km (7:26 / km) +433m 6:49 / km
ahr:114 max:160

Nordic walking, some running parts also

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