Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: LaihaLäski

In the last 7 days:

activity # timemileskm+m
  Run5 5:42:12 31.9 51.34 438
  Body Work5 2:15:00
  Strenght2 1:35:00
  Bike6 1:29:21 17.07(11.5/h) 27.47(18.4/h) 102
  Total16 11:01:33 48.97 78.81 540
  [1-5]16 10:40:26
averages - sleep:7.1 weight:78.4kg
«
3:32
0:00
ThFrSaSuMoTuWe

Tuesday Feb 21 #

6 AM

Run 8:07 intensity: (5:28 @1) + (2:39 @2) 1.41 km (5:45 / km)
ahr:143 max:149 slept:7.0 shoes: Salomon SnowCross II

7 AM

Run (Track) 51:58 intensity: (10:58 @0) + (13:08 @1) + (9:35 @2) + (4:38 @3) + (11:32 @4) + (2:07 @5)
ahr:149 max:190 shoes: Salomon X-Series

Alarm went off 0545, already 15 minutes later than originally scheduled.
Went to bed late, too late as usual.
Felt bit tired in the morning and hugging morning coffee cup offered some comfort.
Filled it few times, few times too much.

Plan was to jog as a warm-up for 30 minutes.
It was corrupted by bad planning on Monday and by previously mentioned issues.
Jog was 8 minutes 7 seconds long.
Man, that must been a worse warm up before track training session, ever.

Anyway, hamstrings and legs were still sleeping but decided to jog another km on track.
Some muscular warm up and 4x50m with easy, relaxed faster paced running.
Plan was to run 6x1000m @ 4:00min/km pace so I took 2 calibration laps, aiming for 48 seconds per lap.
Really didn’t feel too confident after last times track session where legs were something between spaghetti and orange marmelade.
46,8 & 44,9 – bummer… …odd feeling, felt that legs we not working but running was easy.

With 2min recovery between each 1000m,
Lap times below.

46,4, 46,5, 46,3, 47,6, 48,5 (3:55,3)

44,9, 48,7, 47,6, 46,8 – GREAT, Retard cannot count!! (3:08,0)

45,4, 48,5, 47,8, 46,4, 47,5 (3:55,6)

45,1, 48,0, 48,7, 46,8, 48,0 (3:56,5)

45,7, 47,0, 46,8, 47,7, 47,0 (3:54,2)

45,5, 45,6, 46,1, 44,9, 41,7 (3:43,8) <-- Storm warning!

To be honest, last 200m really felt like running.
The work done in Hipko and in Skimo training has brought a lot of strength to my legs.
This was the first time when I really felt it while running.

It motivates. Motivation is nothing without consistent action.

Edit, added hr-data, seems that last km was not measured correct. :P

Monday Feb 20 #

8 AM

Bike 14:05 [1] 4.6 km (19.6 kph)
ahr:122 max:138 shoes: Trek SL 9 FS

5 PM

Bike 16:06 [1] 4.58 km (17.1 kph)
ahr:117 max:140 shoes: Trek SL 9 FS

7 PM

Strenght (Calisthenics) 1:10:00 [3]

No time to go to Hipko due the SUDDENLY changed plans.............
So I did what I could of the program at home and some additionals in top of that. Really starting to be fed up with these "compromises" when the pattern is always the same.

- Agree to do something, like sauna together in the evening.
- Agree to adjust training / work schedule later.
- Go bed late.
- Sleep longer.
- Go to work later.
- Something comes up.
- Training cancelled or altered to be somekind of halfwit turf crawling in nearby bush.
- Be happy and shut up.

No more compromises.

Body Work (Foamroll) 15:00 [1]

Sunday Feb 19 #

2 PM

Run (Canicross) 1:10:00 [1] 12.0 km (5:50 / km)
shoes: Salomon SnowCross II

Running / jogging with Rio without gps. I was wearing too much.
5 PM

Run 1:52:43 intensity: (1:48 @1) + (1:50:48 @2) + (7 @3) 23.02 km (4:54 / km) +209m 4:41 / km
ahr:158 max:172 shoes: Salomon Sonic Pro 2

Days second run, this time with gps and without dog. Running felt quite relaxed. Running on shorts, +4C

8 PM

Body Work (Mobility) 30:00 [1]

Saturday Feb 18 #

10 AM

Run (Trail) 1:39:24 intensity: (1:11:20 @1) + (28:04 @2) 14.9 km (6:40 / km) +229m 6:12 / km
ahr:138 max:165 slept:7.75 shoes: Salomon SnowCross II

With Rio, Jarkko and Vilma.
10 PM

Body Work (Foamroll) 30:00 [1]

Friday Feb 17 #

8 AM

Bike 14:29 [1] 4.6 km (19.1 kph) +12m
ahr:115 max:128 slept:6.75 shoes: Trek SL 9 FS

Stayed up too long. Not enough sleep. Tired.
7 PM

Bike 15:12 intensity: (10:09 @0) + (4:26 @1) + (37 @2) 4.54 km (17.9 kph) +33m
ahr:119 max:151 shoes: Trek SL 9 FS

9 PM

Strenght (Calisthenics ) 25:00 [4]

Body Work (Foamroll) 30:00 [1]

Thursday Feb 16 #

8 AM

Bike 14:51 [1] 4.57 km (18.5 kph) +24m
ahr:114 max:127 slept:7.0 weight:78.4kg shoes: Trek SL 9 FS

Bad sleep as dog woke me up 3 times during the night, asking to get out everytime. Rio had some stomach problems - didn't give him food in the morning so there might be a change that he hasn't been shitting indoors during the day.

Anyways, it was better to come to work by bike than by running this morning to maximize the sleep.
4 PM

Bike 14:38 [1] 4.58 km (18.8 kph) +33m
ahr:119 max:144 shoes: Trek SL 9 FS

8 PM

Body Work (Mobility) 30:00 [1]

I was thinking to go for a ride/run but felt tired after walk with Rio so decided to stay home. Should have gone for it, and early to bed. Bummer.

« Earlier

Recent Comments

more...

Next Up

Training Targets

Feb 1–28 (28d)
February - Skimo, Running and Strenght.
Run 28:00:00
actual:16:12:3457%
projected:21:36:4577%
Ski Mountaineering 12:00:00
actual:2:20:4019%
projected:3:07:3326%
Strenght 12:00:00
actual:8:35:0071%
projected:11:26:4095%
Bike 8:00:00
actual:7:16:1590%
projected:9:41:40121%
Body Work 10:00:00
actual:8:35:0085%
projected:11:26:40114%
Other 4:00:00
Total 74:00:00
actual:42:59:2958%
projected:57:19:1977%

Jan 1 – Dec 31 (365d)
Year 2017
Run 365:00:00
actual:27:23:127%
projected:192:14:0052%
Bike 150:00:00
actual:19:38:5813%
projected:137:55:2691%
Ski Mountaineering 100:00:00
actual:20:11:4420%
projected:141:45:26141%
Paddle 75:00:00
Strenght 75:00:00
actual:18:30:0024%
projected:129:51:21173%
Other 50:00:00
actual:11:46:2223%
projected:82:38:09165%
Body Work 100:00:00
actual:17:55:0017%
projected:125:45:40125%
Total 915:00:00
actual:115:25:1612%
projected:810:10:0288%

Reports

Search Log

 

My FB Sportsperson page:
https://www.facebook.com/sovijarvi


Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112131415
16
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

Week
Ending
Training hours by activity
01234567891011121314151617
18
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

Week
Ending
Training kilometers by activity
0102030405060708090100110120
130
Feb 26
Feb 19
Feb 12
Feb 5
Jan 29

all weeks | months | years | as calendar