Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 31 days ending Jan 31, 2020:

	activity	#	time	miles		km		+m
	running	40	17:50:52	133.66	(8:01)	215.1	(4:59)	1094
	Strength	14	8:00:00
	XC Ski Skating	4	5:12:02	43.86	(7:07)	70.59	(4:25)	499
	orienteering	5	3:41:09	23.13	(9:34)	37.22	(5:57)	571
	drills	3	2:00:00
	Total	49	36:44:03	200.65		322.91		2164
averages - sleep:7.3

2:34

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Friday Jan 31, 2020 #

6 PM

Strength (Core) 45:00 [1]
slept:7.5 shoes: Adidas Adizero Adios 4

Really busy day at work

Thursday Jan 30, 2020 #

5 PM

running warm up/down 16:46 [2] 3.16 km (5:18 / km) +24m 5:07 / km
shoes: Adidas Adizero Boost 2.0 viole

orienteering (sprint) 34:10 [4] 7.16 km (4:46 / km) +106m 4:27 / km
shoes: Adidas Adizero Boost 2.0 viole

6 PM

running warm up/down 9:51 [2] 1.42 km (6:56 / km) +12m 6:39 / km
shoes: Adidas Adizero Boost 2.0 viole

Wednesday Jan 29, 2020 #

5 PM

running long 1:28:19 [2] 20.26 km (4:22 / km) +194m 4:10 / km
shoes: Adidas Adizero Adios Orange

Long run with the boys and then tortillas!!

Also, I've been selected OUSA Athlete of the Year! But most importantly, our WOC team(Greg, Morten and I) won Team of the year.

C • Congrats! 5

Monday Jan 27, 2020 #

9 AM

XC Ski Skating 1:14:13 [2] 19.08 km (3:53 / km) +206m 3:41 / km

Last ski at GN before heading home. What a great training weekend it was!

running warm up/down 11:32 [2] 2.38 km (4:51 / km)
shoes: Adidas Adizero Adios 4

Sunday Jan 26, 2020 #

9 AM

XC Ski Skating long 1:59:38 [2] 21.21 km (5:38 / km)

Finally, skiing!! Slow but funfunfun!!

3 PM

orienteering (Snowshoe) 1:00:31 [3] 4.79 km (12:38 / km) +63m 11:51 / km

Saturday Jan 25, 2020 #

Strength (Core) 25:00 [1]

Spent 2hours building a super long and fast tobogganing hill and went snow shoeing but I guess this is the only thing you can count as serious training

Friday Jan 24, 2020 #

11 AM

running 57:18 [3] 13.76 km (4:10 / km) +108m 4:00 / km
shoes: Adidas Adizero Adios 4

tempo-ish run but more just rolling the stride and enjoying faster pace

Thursday Jan 23, 2020 #

10 AM

running 30:25 [2] 5.92 km (5:08 / km) +82m 4:48 / km
shoes: Adidas Adizero Adios 4

Back in Hamilton for a long weekend. Surprised AG! once again and she had no idea, feels nice!

C • welcome back! 2

Strength (Core) 45:00 [1]

6 PM

running warm up/down 15:11 [2] 2.98 km (5:06 / km)
shoes: Adidas Adizero Adios 4

orienteering (sprint) 30:57 [4] 7.75 km (4:00 / km)
shoes: Adidas Adizero Adios 4

7 PM

running warm up/down 14:57 [2] 2.62 km (5:42 / km)
shoes: Adidas Adizero Adios 4

Wednesday Jan 22, 2020 #

running 1:18:02 [2] 17.6 km (4:26 / km)
shoes: Adidas Adizero Adios Orange

Tuesday Jan 21, 2020 #

Note
slept:7.5

4 PM

running warm up/down 12:45 [2] 2.19 km (5:49 / km)
shoes: Adidas Adizero Adios 4

drills 20:00 [1]
shoes: Adidas Adizero Adios 4

running intervals 48:59 [4] 5.8 km (8:27 / km)
shoes: Adidas Adizero Adios 4

3000m, 2x2000m, 3x800m, 5x100m
rest 1min between all.

splits:
10:45
7:01, 7:00
2:42, 2:39, 2:37
14, 14, 13, 13, 13

lactates after last 100m: 7,2mmol/L

Was supposed to run the last long set as 3x1000m but felt that my lactates were up a bit so decided to run shorter and try to keep it as easy as possible. Faster sprints at the end to keep the speed. My body is clearly very tired since running felt pretty good and easy but lactates were still so high.

5 PM

running warm up/down 14:53 [2] 2.35 km (6:20 / km)
shoes: Adidas Adizero Adios 4

Monday Jan 20, 2020 #

Note
slept:7.5

6 PM

running 50:39 [2] 10.91 km (4:39 / km) +58m 4:31 / km
shoes: Adidas Adizero Adios Orange

Strength (Core) 20:00 [1]
shoes: Adidas Adizero Adios Orange

Sunday Jan 19, 2020 #

7 AM

Note
slept:7.0

Saturday Jan 18, 2020 #

Note
slept:5.5 (rest day)

Not feeling very good today so decided to just stretch and roll

Friday Jan 17, 2020 #

Note
slept:6.5

4 PM

running warm up/down 13:19 [2] 2.51 km (5:18 / km)
shoes: Adidas Adizero Adios 4

5 PM

running race 9:30 [5] 3.0 km (3:10 / km)
shoes: Adidas Adizero Adios 4

Went better than I expected even with the lack of sleep and the stress I had before. Could keep up with Olli until 1500m and thats when he totally changed his pace. It also made me drop my speed a little so I cruised the next 1000m behind Eikka and Luke. Pretty solid finish anyway with a little kick for the last 200m.

Lactates
just after the run: 8.2mmol/L
10min after: 3.5mmol/L

running warm up/down 17:32 [2] 3.21 km (5:28 / km)
shoes: Adidas Adizero Adios 4

Thursday Jan 16, 2020 #

Note
slept:6.5 (rest day)

taking it very easy this week since I'm doing two tests and I won't be getting enough sleep

Wednesday Jan 15, 2020 #

5 PM

running long 1:23:45 [2] 17.54 km (4:46 / km) +178m 4:33 / km
slept:7.0 shoes: Adidas Adizero Adios Orange

Long run with the boys + Noora. We went faster than planned so Noora was struggling after the first 30min but I helped by pushing her a bit in the uphills. Fun even with the current stormy, windy, rainy weather.

Tuesday Jan 14, 2020 #

12 PM

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Adizero Adios 4

Strength (Core) 30:00 [1]
shoes: Adidas Adizero Adios 4

5 PM

running warm up/down 12:30 [2] 2.39 km (5:14 / km)
shoes: Adidas Adizero Boost 2.0 viole

6 PM

running race 20:20 [5] 6.0 km (3:23 / km) +75m 3:11 / km
shoes: Adidas Adizero Boost 2.0 viole

Pirkkola test run:

Was aiming for 9k with the boys but I felt so exhausted since I haven't been sleeping well lately that I decided to cut short and save for Friday's 3000m. We'll see how that goes then

C • Strava disagrees 4

running warm up/down 7:49 [2] 1.35 km (5:47 / km)
shoes: Adidas Adizero Boost 2.0 viole

Monday Jan 13, 2020 #

11 AM

running warm up/down (treadmill) 15:32 [2] 3.1 km (5:01 / km)
shoes: Adidas Adizero Adios 4

Strength (Core) 45:00 [1]
shoes: Adidas Adizero Adios 4

Sunday Jan 12, 2020 #

6 PM

Note
(rest day)

Full Rest

Saturday Jan 11, 2020 #

1 PM

Strength (Core) 30:00 [1]
shoes: Adidas Adizero Adios 4

Didn't feel good at all so cut it short and didn't even jump on the treadmill

6 PM

running 1:02:07 [2] 13.02 km (4:46 / km) +169m 4:29 / km
shoes: Adidas Adizero Adios Orange

Run with the boys and then sauna at the new place. What a view from the 12th floor sauna!!

C • sauna 1

Friday Jan 10, 2020 #

12 PM

running warm up/down (treadmill) 10:02 [2] 2.12 km (4:44 / km)
shoes: Adidas Adizero Adios 4

Strength (Core) 40:00 [1]
shoes: Adidas Adizero Adios 4

Thursday Jan 9, 2020 #

12 PM

running warm up/down (treadmill) 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Adizero Adios 4

Strength 25:00 [2]
shoes: Adidas Adizero Adios 4

1 PM

running warm up/down (treadmill) 12:30 [2] 2.31 km (5:25 / km)
shoes: Adidas Adizero Adios 4

5 PM

running warm up/down 12:59 [2] 2.81 km (4:37 / km)
shoes: Adidas Adizero Adios Orange

orienteering intervals (sprint) 24:02 [4] 4.48 km (5:22 / km) +21m 5:15 / km
shoes: Adidas Adizero Adios Orange

Sprint intervals in groups of three with forking. Fun run with some tricky route choices!

Interval 1: 2:50 0.71km, rest 1:56
2: 3:28 0.85km, rest 1:38
3: 3:26 0.85km, rest 2:18
4: 3:02 0.72km, rest 1:21
5: 3:04 0.84km, rest 1:05

Strava: https://www.strava.com/activities/2996707517

6 PM

running warm up/down 12:32 [2] 2.35 km (5:20 / km)
shoes: Adidas Adizero Adios Orange

Wednesday Jan 8, 2020 #

11 AM

running warm up/down (treadmill) 10:21 [2] 2.1 km (4:56 / km)
shoes: Adidas Adizero Adios 4

Strength (Core) 35:00 [1]
shoes: Adidas Adizero Adios 4

12 PM

running warm up/down (treadmill) 10:02 [2] 2.01 km (5:00 / km)
shoes: Adidas Adizero Adios 4

Tuesday Jan 7, 2020 #

6 PM

running warm up/down 12:00 [2] 2.2 km (5:27 / km)
shoes: Adidas Adizero Adios 4

drills 45:00 [1]
shoes: Adidas Adizero Adios 4

Strength (Lift) 15:00 [1]
shoes: Adidas Adizero Adios 4

Bench press 3x8 @40kg + 2tries @50kg and 1try @60kg

7 PM

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Adizero Adios 4

Monday Jan 6, 2020 #

9 AM

running warm up/down 16:00 [2] 3.2 km (5:00 / km)
shoes: Adidas Adizero Adios 4

10 AM

running intervals 31:00 [4] 6.0 km (5:10 / km)
shoes: Adidas Adizero Adios 4

10 x 600m, 2 laps reading the map + 1 lap of hurdles + drawing a leg from memory on the rest(1min)
times: 2.05, 2.00, 2.01, 2.00, 2.01, 2.00, 2.00, 2.02, 1.59, 1.58

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Adizero Adios 4

Strength 10:00 [1]
shoes: Adidas Adizero Adios 4

Push-ups + bench press reps 40kg

Sunday Jan 5, 2020 #

9 AM

XC Ski Skating 46:09 [2] 11.66 km (3:57 / km) +161m 3:42 / km
shoes: Salomon RS Skate

10 AM

running 57:42 [2] 9.5 km (6:04 / km) +194m 5:31 / km
shoes: Adidas Adizero Adios Orange

Lovely sunny and cold morning here at Vierumäki. Was a smart plan to go early on the ski track because when I changed to running all the families were just about to start skiing.

4 PM

running warm up/down 12:53 [2] 2.5 km (5:09 / km)
shoes: Adidas Adizero Adios 4

5 PM

Strength (Core) 1:00:00 [1]
shoes: Adidas Adizero Adios Orange

Saturday Jan 4, 2020 #

9 AM

XC Ski Skating 1:12:02 [2] 18.64 km (3:52 / km) +132m 3:44 / km
slept:9.0 shoes: Salomon RS Skate

C • viisi - nollaa 2

10 AM

running 23:12 [2] 3.94 km (5:53 / km)
shoes: Adidas Adizero Adios Orange

4 PM

running warm up/down 14:57 [2] 2.86 km (5:14 / km)
shoes: Adidas Adizero Adios 4

5 PM

running intervals 44:00 [4] 7.89 km (5:35 / km)
shoes: Adidas Adizero Adios 4

Intervals
2 x (400+600+800+800+600+400(1min rest)) + 2min rest + 6 x 40m strides
40-42sec/lap (200m lap)
times: 1.23, 2.04, 2.47, 2.03, 1.23 + 2min + 1.25, 2.07, 2.43, 2.47, 2.05, 1.22 + 2min

Between intervals we had to look at a sprint map, memorize a leg and then draw a simplified sprint map on a blank paper.

running warm up/down 10:20 [2] 2.1 km (4:55 / km)
shoes: Adidas Adizero Adios 4

Friday Jan 3, 2020 #

orienteering hills 1:11:29 [3] 13.04 km (5:29 / km) +381m 4:47 / km
slept:8.5 shoes: Adidas Adizero Boost 2.0 viole

6 x Hill-o loops + 35min of running.

5 PM

running warm up/down 16:01 [2] 3.32 km (4:49 / km)
shoes: Adidas Adizero Adios 4

drills 55:00 [1]
shoes: Adidas Adizero Adios 4

A variety of running technics + 10x50m strides

6 PM

running warm up/down 12:00 [2] 2.3 km (5:13 / km)
shoes: Adidas Adizero Adios 4

Thursday Jan 2, 2020 #

5 PM

running warm up/down 10:20 [2] 2.12 km (4:52 / km)
shoes: Adidas Adizero Adios 4

6 PM

Strength (Core) 55:00 [1]
shoes: Adidas Adizero Adios 4

Training camp at Vierumäki started off with a demo on all the different kind of training exercises. Finally got some good training in after last week. From Sunday until yesterday I have just been really focused on packing and unpacking boxes to make the move to the new appartement as smooth as possible. So I haven't done anything training wise, sadly:( This training camp will hopefully get me back in rythm.

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Adizero Adios 4

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