Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 30 days ending Jun 30, 2018:

activity	#	time	miles		km		+m
Trail running	21	20:28:00	124.4	(9:52)	200.21	(6:08)	3271
Orienteering	5	8:02:00	42.0	(11:28)	67.6	(7:08)	1424
Cycling	1	2:40:00	42.87	(3:44)	69.0	(2:19)	450
Running	3	2:33:00	15.1	(10:08)	24.3	(6:18)	232
Strength	2	1:10:00
Total	28	34:53:00	224.38		361.11		5377

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Saturday Jun 30, 2018 #

Trail running 35:00 [2] 6.2 km (5:39 / km) +50m 5:26 / km

Exploring the first parts of the course with Amy incl. some drills and 5x15s strides

Friday Jun 29, 2018 #

Trail running 47:00 [2] 8.1 km (5:48 / km) +200m 5:10 / km

Travel to Chamonix and easy run exploring Led Houches with Amy. Exhausted.

Thursday Jun 28, 2018 #

Trail running intervals 50:00 [4] 10.85 km (4:36 / km) +41m 4:31 / km

Fartlek 1-2-3-4-4-3-2-1 with 1min jog recoveries and 5x100m sprints

Tuesday Jun 26, 2018 #

Trail running intervals 50:00 [2] 8.2 km (6:06 / km) +25m 6:00 / km

Evening run & swim with Sami incl. relaxed 10x200m sprints

Sunday Jun 24, 2018 #

Trail running long 1:30:00 [3] 16.12 km (5:35 / km) +190m 5:16 / km

10k easy, followed by 5k tempo. Trail run along small paths to Suolijärvi and around it, then back along the ski tracks. Felt much better than yesterday.

Saturday Jun 23, 2018 #

Trail running 40:00 [2] 7.5 km (5:20 / km) +47m 5:10 / km

Easy evening run. Tired.

Friday Jun 22, 2018 #

Trail running 22:00 [2] 2.1 km (10:29 / km) +42m 9:31 / km

Off road and trail run with Sami in Järvisten saari. Didn't get very far because of a dog.

Thursday Jun 21, 2018 #

Trail running intervals 52:00 [4] 11.0 km (4:44 / km) +47m 4:38 / km

6x1k intervals on gravel with 1min recoveries + 5x30” strides

Strength 40:00 [2]

Gym including heel raises, front squats, one leg dead lifts, squats, one leg squats, dead lifts, glutes, back extensions, some hops and core

Wednesday Jun 20, 2018 #

Trail running long 2:17:00 [2] 20.0 km (6:51 / km) +209m 6:31 / km

On and off trail run with Annika to Taivalpirtti and back. Fun! :)

Tuesday Jun 19, 2018 #

Trail running hills 1:40:00 [4] 13.9 km (7:12 / km) +710m 5:44 / km

10x2,5-3min hill reps in Hervanta ski slope with Sonja, Annika, and Leo

Monday Jun 18, 2018 #

Trail running long 1:45:00 [2] 16.43 km (6:23 / km) +410m 5:41 / km

Long trail run with Sonja and Annika in Aitovuori. Fun! :)

Sunday Jun 17, 2018 #

Trail running 31:00 [2] 4.8 km (6:27 / km)

Easy evening run. Feeling tired after Venla and Jukola.

Saturday Jun 16, 2018 #

9 AM

Trail running 18:00 [2] 3.1 km (5:48 / km)

Morning run to CC and back. Getting excited...

1 PM

Trail running warm up/down 30:00 [2] 4.23 km (7:06 / km)

Orienteering 44:00 [5] 7.3 km (6:02 / km) +120m 5:34 / km

Venla relay Holllola, first leg. Felt surprisingly good at the start and it went very well until the last 100m before the first control. Didn't have guts to trust myself and followed the others instead of my compass and went to wrong forking. I knew where I was and it took only 1min but affected the rest of the race. Next four controls went well but then we came to the difficult depression area and I made another 1min mistake there. After that I lost my temper and confidence and did a very stupid route choice where I lost another minute. Rest of the course went fine but I was frustrated and tired to push. Gutted to lose so much! Results: http://online.jukola.com/tulokset/fi/j2018_ve/ve/t...

Trail running 10:00 [1] 2.0 km (5:00 / km)

Friday Jun 15, 2018 #

Trail running 43:00 [2] 6.0 km (7:10 / km) +63m 6:49 / km

Model event Kukonjärvi incl. 30''-1'-2'-1-30''-5x15'' intervals. Heavy legs.

Thursday Jun 14, 2018 #

Trail running hills 52:00 [4] 8.0 km (6:30 / km) +306m 5:27 / km

10min warm up, then 5 rounds up and down Hervanta ski slope, and warm down incl. 5x30'' strides. Splits 4:25, 4:24, 4:22, 4:31, 4:27. Then 45min massage.

Trail running 30:00 [2] 5.2 km (5:46 / km)

Easy evening run

Wednesday Jun 13, 2018 #

Trail running 1:30:00 [2] 15.03 km (5:59 / km) +214m 5:35 / km

Long trail run in Kauppi. Exhausted.

Trail running 20:00 [2] 3.2 km (6:15 / km) +23m 6:02 / km

NiceTrail running school with some drills and out & back workout. Easy.

Tuesday Jun 12, 2018 #

Trail running 32:00 [2] 4.8 km (6:40 / km) +36m 6:26 / km

Drills & strides

Orienteering 1:00:00 [4] 8.6 km (6:59 / km) +264m 6:03 / km

District championships middle distance including 15min warm up, 30min race and 15min warm down. Very nice depression terrain with relatively easy orienteering but a lot of hills and good route choices. Didn't take the best routes but good execution and picked up all controls smoothly. Only one leg were I messed up a little when straight looked worst than it was and I changed my plan. 2nd after Anni in district champs, 4th overall.
Results: http://laitamaki.fi/tulos/2018Tarmo/20180612_tulos...
Splits: http://laitamaki.fi/tulos/2018Tarmo/20180612_vali....

Monday Jun 11, 2018 #

Orienteering 1:02:00 [3] 9.7 km (6:24 / km) +177m 5:51 / km

Iltarastit Pinsiö 4km including warm up and down. Nice course and surprisingly good runnability! Took it relatively easy but tried to orienteer smoothly without stops. Good execution. Results: https://events.navigant.fi/results/8fc66080-fa12-4...

Sunday Jun 10, 2018 #

Orienteering 2:30:00 [2] 21.0 km (7:09 / km) +426m 6:29 / km

Orienteering Julkujärvi and Puuvuori with a bit of jogging in between the three courses.

Saturday Jun 9, 2018 #

Trail running hills 1:10:00 [3] 10.05 km (6:58 / km) +550m 5:28 / km

10x3min hill reps in Hervanta with jog down recoveries. Ready to quit after only three reps but forced myself further one rep at a time. One of those days when you don't get anything for free...Happy to get it done.

Friday Jun 8, 2018 #

Note
(rest day)

Travelling

Thursday Jun 7, 2018 #

Running 44:00 [2] 7.8 km (5:38 / km) +69m 5:24 / km

Morning run to the south coast of Little Island. Found a nice coastal walkway and an old castle. It was beautiful down there. A bit of strength afterwards and then took a train to the city centre and spent the rest of the day there wandering around. Walked through the English market, visited some nice coffee shops and boutiques, went to see Nano Nagle Place, Elisabeth Fort, and St Fin Barre's Cathedral. Had a look in Triskel Christchurch, walked along narrow alleys filled with pubs and shops, followed the river Lee, and saw the famous Shandon Tower rising above the city on the north side. Very nice, busy, and vibrant city combining the old and the new in a superb way. Loved it.

Strength 30:00 [3]

Wednesday Jun 6, 2018 #

Running 1:04:00 [2] 12.0 km (5:20 / km) +163m 5:00 / km

Visit to Cork. Easy evening run including a hill rep (1,1km/10%/113m). Took a crown on it :)

Tuesday Jun 5, 2018 #

Trail running 42:00 [3] 8.2 km (5:07 / km) +33m 5:01 / km

Progressive evening run. First half easy, second half comfortably hard.

Monday Jun 4, 2018 #

Running 45:00 [1] 4.5 km (10:00 / km)

Walk with Sami

Sunday Jun 3, 2018 #

Orienteering 1:16:00 [4] 11.2 km (6:47 / km) +194m 6:15 / km

Relay training Rajajärven suppa with Punahilkka team incl. 13min warm up, then O-intervals 16min, 20min, and 16min with short recoveries and 5min warm down. Good fun! Happily surprised that I had no problems in hanging with Lotta and Anni-Maija :) Poor orienteering on the first loop, but very good on the second, and fairly good on the third.

Orienteering 1:30:00 [2] 9.8 km (9:11 / km) +243m 8:10 / km

O training in Rahametsä with Johanna

Saturday Jun 2, 2018 #

Cycling long 2:40:00 [2] 69.0 km (2:19 / km) +450m 2:15 / km

Viitapohja round with Sami in sunshine :)

Friday Jun 1, 2018 #

Trail running 32:00 [2] 5.2 km (6:09 / km) +75m 5:44 / km

Easy trail run

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