Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nizkane

In the 7 days ending Mar 16, 2014:

activity	#	time	miles		km		+m
running	11	6:27:38	39.83		64.1
swimming	4	2:57:00	4.5	(39:17)	7.25	(24:25)
orienteering	2	2:40:00	6.21		10.0
water running	3	2:02:00
workout	1	20:00
Total	18	14:26:38	50.55		81.35

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Sunday Mar 16, 2014 #

3 PM

running (with joni) 1:20:00 [3] 16.4 km (4:53 / km)
shoes: Adidas adizero adios II

Quite easy going.

7 PM

running warm up/down 32:00 [2] 6.2 km (5:10 / km)
shoes: Adidas adizero adios II

Saturday Mar 15, 2014 #

11 AM

running warm up/down 15:00 [1]
shoes: Adidas adizero adios II

running 23:38 [5] 5.0 km (4:44 / km)
shoes: Adidas adizero adios II

5x1000m. 3.45-3.37. 5min between starts.

12 PM

orienteering long (vierumäki) 1:40:00 [3] 10.0 km (10:00 / km)
shoes: INOV8

It was quite clear that I haven't done many orienteering trainings in this year. The pace was slow, but it was still hard to read the map. Didn't make any huge mistakes, but many small ones.

Friday Mar 14, 2014 #

3 PM

swimming 1:04:00 [1] 2.5 km (25:36 / km)

"Morning" training

4 PM

water running 25:00 [2]

7 PM

running 31:00 [4] 6.7 km (4:38 / km)
shoes: Adidas adizero adios II

8 PM

workout (Tapanila logs) 20:00 [2]

with joni

running 30:00 [3] 5.9 km (5:05 / km)
shoes: Adidas adizero adios II

9 PM

running warm up/down 20:00 [2] 3.4 km (5:53 / km)
shoes: Adidas adizero adios II

Thursday Mar 13, 2014 #

10 AM

running warm up/down 20:00 [2] 3.4 km (5:53 / km)
shoes: INOV8

orienteering 1:00:00 [3]
shoes: INOV8

Orienteering between the Tapanila and Urheilukeskus with Yökuppi 10th anniversary map. The goal of the training was to get some melted ground under the shoes.

C • Melted ground 2

3 PM

swimming 40:00 [1] 1.75 km (22:51 / km)

water running 1:07:00 [1]

6 PM

swimming 13:00 [2] 0.6 km (21:40 / km)

Tried to swim By breaststroke, but felt some pain in the knee. After that I had to change to freestyle. My respiratory system isn't good enough for freestyle or then the problem is my technique. I don't believe that the problem is the technique, because I try to take as much oxygen after every right-side stroke.

So I did 4x100m and then some really easy breaststroke.

Tuesday Mar 11, 2014 #

4 PM

running (to work) 35:00 [2] 6.0 km (5:50 / km)
shoes: Adidas adizero adios II

6 PM

running warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: Adidas adizero adios II

7 PM

running 36:00 [5]
shoes: Adidas adizero adios II

2x 5x(n.1min) + 2min recovery, longer recoverys between and in the end of 5-spurt session. On snowy/icy "road".

Slowest 1.03
Average 1.01
Fastest 0.55

9 PM

running (from work) 35:00 [2] 6.6 km (5:18 / km)
shoes: Adidas adizero adios II

Monday Mar 10, 2014 #

1 PM

swimming 1:00:00 [1] 2.4 km (25:00 / km)
(rest day)

Aleksi said earlier that it is okay to do as much water running and swimming as I want. So I had a short schoolday and jumped into the pool.

2 PM

water running 30:00 [1]

Planned to do an hour of this too, but got bored and the views were poor...

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