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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  running33 28:00:33 216.62(7:45) 348.61(4:49) 2574
  Strength5 2:54:01
  orienteering4 2:48:33 16.68(10:06) 26.85(6:17) 78929 /34c85%
  Total38 33:43:07 233.3 375.46 336329 /34c85%

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Sunday May 31, 2020 #

10 AM

running long 1:47:59 intensity: (28:29 @1) + (1:12:24 @2) + (5:58 @3) + (53 @4) + (15 @5) 22.63 km (4:46 / km) +226m 4:33 / km
shoes: Adidas Adizero Prime LTD

Long run with Einari and Luukas from Luukas and Anniina's new house!

Saturday May 30, 2020 #

9 AM

running warm up/down 17:19 [2] 3.81 km (4:33 / km) +16m 4:27 / km
shoes: Adidas Terrex Agravic Flow

10 AM

orienteering 1:04:30 [2] 9.62 km (6:42 / km) +402m 5:33 / km
shoes: Adidas Terrex Agravic Flow

2 PM

running warm up/down 21:50 [2] 4.42 km (4:57 / km) +19m 4:50 / km
shoes: Adidas Terrex Agravic Flow

orienteering 24:24 [4] 4.49 km (5:26 / km) +134m 4:44 / km
shoes: Adidas Terrex Agravic Flow

Return of the 'quick' distance - Papinkaivonsuo's nightmare

First actual race with the club guys, 24:06, 3:30 behind Topi

GPS: http://3drerun.worldofo.com/?id=-16785799&type...

running warm up/down 9:43 [2] 1.87 km (5:12 / km) +5m 5:07 / km
shoes: Adidas Terrex Agravic Flow

Friday May 29, 2020 #

Note
(rest day)

Thursday May 28, 2020 #

5 PM

running warm up/down 26:12 [2] 4.48 km (5:51 / km) +30m 5:39 / km
shoes: Adidas Adizero Adios 4

6 PM

running 29:44 intensity: (14:05 @1) + (2:41 @2) + (1:24 @3) + (49 @4) + (10:45 @5) 6.43 km (4:37 / km) +34m 4:30 / km
shoes: Adidas Adizero SUB2

running 4:41 [2] 0.93 km (5:03 / km) +13m 4:43 / km

Wednesday May 27, 2020 #

4 PM

running 1:30:38 intensity: (3:40 @1) + (59:38 @2) + (23:56 @3) + (2:59 @4) + (25 @5) 21.11 km (4:18 / km) +114m 4:11 / km
shoes: Adidas Adizero Prime LTD

wednesday semilong, enjoyed a good rolling stride

Tuesday May 26, 2020 #

4 PM

running warm up/down 20:16 [2] 4.68 km (4:20 / km) +26m 4:13 / km
shoes: Adidas Adizero SUB2

running intervals 33:10 intensity: (1:10 @1) + (1:11 @2) + (8:37 @3) + (14:02 @4) + (8:10 @5) 9.03 km (3:40 / km) +26m 3:37 / km
shoes: Adidas Adizero SUB2

3x10min/1min rest

1. 2.86km 3'30
2. 2.72km 3'39
3. 2.78km 3'35
5 PM

running warm up/down 5:34 [2] 1.38 km (4:01 / km) +13m 3:50 / km
shoes: Adidas Adizero SUB2

Monday May 25, 2020 #

5 PM

running warm up/down 21:40 [2] 4.84 km (4:28 / km) +24m 4:22 / km
shoes: Adidas Adizero Adios 4

6 PM

Strength (Core) 49:00 [1]

Sunday May 24, 2020 #

5 PM

running 51:06 [2] 9.66 km (5:17 / km) +155m 4:54 / km
shoes: Adidas Adizero Prime LTD

Trails

Saturday May 23, 2020 #

10 AM

running 56:34 [2] 11.83 km (4:47 / km) +96m 4:36 / km
shoes: Adidas Adizero Prime LTD

easy with some segments.

Friday May 22, 2020 #

4 PM

running 59:58 [2] 13.77 km (4:21 / km) +102m 4:12 / km
shoes: Adidas Adizero Prime LTD

6 PM

Strength (Core) 20:00 [1]

Thursday May 21, 2020 #

10 AM

running warm up/down 28:55 [2] 5.09 km (5:41 / km) +45m 5:27 / km
shoes: Adidas Adizero Adios 4

Warm up + some drills for 10mins

running intervals 27:49 intensity: (12:45 @1) + (2:20 @2) + (1:29 @3) + (48 @4) + (10:27 @5) 6.04 km (4:36 / km)
shoes: Adidas Adizero SUB2

2x(4x400+4x200m) 1min/4min rest

73,73,72,72,34,33,34,33
4min rest
69,70,69,69,33,32,34,31

It was very windy on the second half so couldn't keep the pace steady but managed to enjoy it all the way.

running warm up/down 25:55 [2] 4.41 km (5:52 / km) +39m 5:37 / km
shoes: Adidas Adizero Adios 4

Wednesday May 20, 2020 #

5 PM

running 1:12:24 [1] 9.35 km (7:45 / km)
shoes: Adidas Adizero Prime LTD

Very slow run to teach Mika some running technique(he is a beginner). I was running with a football to make it more interesting.

Tuesday May 19, 2020 #

6 PM

running tempo 1:15:20 intensity: (27:08 @1) + (15:57 @2) + (16:25 @3) + (11:21 @4) + (4:29 @5) 17.03 km (4:25 / km) +97m 4:18 / km
shoes: Adidas Adizero Prime LTD

Today's workout was brought to you by lack of sleep, tremendous amounts of coffee and no focus. Somehow I still managed to have fun and it actually went well too!

3x10min(1min rest) + 3min(30s on/off)
Warm up 20min, 3,81km

1. 2,71km (3'40)
2. 2,70km (3'42)
3. 2,75km (3'37)

Cool down 18:28min, 3,92km

Monday May 18, 2020 #

5 PM

running 34:37 [2] 8.02 km (4:19 / km) +54m 4:11 / km
shoes: Adidas Adizero Prime LTD

It was nice and sunny +13 out when I went outside but just as I started running it started hailing and it was freezing, not fun. Running felt easy but I think I went a bit fast because now my calfs are hurting.
6 PM

Strength (Core) 45:00 [1]

Virtually with Emma !

Sunday May 17, 2020 #

6 PM

running 1:10:14 [2] 14.47 km (4:51 / km) +246m 4:28 / km
shoes: Adidas Adizero Adios 4

Saturday May 16, 2020 #

9 AM

running warm up/down 17:30 [2] 3.62 km (4:50 / km) +9m 4:46 / km
shoes: Adidas Adizero Prime LTD

10 AM

running 9:20 [5] 3.01 km (3:06 / km)
shoes: Adidas Adizero SUB2

Test run 5k turned into 3k. Felt so bad running after 2k that I decided to give a little push and hope to get at least a good time on 3k. I'm sure that this was definitely not the best performance I'm capable of now and that on a better day I can be close to sub9. Still, faster time than in January(9:30) so something to be happy about!

running warm up/down 10:17 [2] 1.9 km (5:25 / km)
shoes: Adidas Adizero SUB2

Friday May 15, 2020 #

6 PM

Strength (Core) 20:00 [1]

virtually with Emma

Thursday May 14, 2020 #

6 PM

running 26:11 [2] 5.91 km (4:26 / km) +45m 4:16 / km
shoes: Adidas Adizero Prime LTD

Wednesday May 13, 2020 #

5 PM

running 2:20:50 [2] 29.18 km (4:50 / km) +150m 4:42 / km
shoes: Adidas Adizero Adios 4

Met Anniina and Noora after 50min and ran with them for a while only to realize I had been running for 2h... Probably easiest long run in a while since time just flew by when discussing our plans for the future.

Tuesday May 12, 2020 #

11 AM

running 40:09 [2] 8.41 km (4:46 / km) +90m 4:32 / km
shoes: Adidas Adizero Prime LTD

Monday May 11, 2020 #

Note
(rest day)

Sunday May 10, 2020 #

Note
(rest day)

Saturday May 9, 2020 #

7 PM

running tempo 1:07:20 [4] 17.37 km (3:53 / km) +77m 3:47 / km
shoes: Adidas Adizero SUB2

One hour @ 3'45min/k pace + cool down

Some real fun in the Finnish sun and heat (+15degrees). Really loving these shoes!

Friday May 8, 2020 #

4 PM

running 1:00:10 [2] 13.39 km (4:30 / km) +58m 4:24 / km
shoes: Adidas Adizero Prime LTD

Friday easy

Thursday May 7, 2020 #

12 PM

running 29:32 [2] 6.24 km (4:44 / km) +40m 4:35 / km
shoes: Adidas Adizero Prime LTD

Morning easy
5 PM

running warm up/down 21:17 [2] 2.57 km (8:17 / km)
shoes: Adidas Adizero Prime LTD

WU + drills

running 28:25 intensity: (13:16 @1) + (2:26 @2) + (1:24 @3) + (51 @4) + (10:28 @5) 6.11 km (4:39 / km)
shoes: Adidas Adizero SUB2

2x 4x400m+4x200m/1min, 4min rest
Planned splits
400m's: 75
200m's: 35

Actual:
72, 72, 72, 73, 34, 32, 33, 32
70, 70, 71, 71, 33, 32, 32, 31

Felt confident and kept it easy even with the heavy winds
Did some of it with Topi since for my surprise he was in Helsinki for the day.

Really love the shoes

running warm up/down 10:36 [2] 2.03 km (5:14 / km) +3m 5:11 / km
shoes: Adidas Adizero Prime LTD

Wednesday May 6, 2020 #

2 PM

running 1:15:05 [2] 14.12 km (5:19 / km) +302m 4:48 / km
shoes: Adidas Adizero Adios 4

Amazing trail run close to Tampere. Normally all the terrain around there is VERY rocky but this was a pleasant exception. Nice views too!

First time in open water this year too. Was refreshing after the run, about 6 degrees :D

Tuesday May 5, 2020 #

11 AM

running tempo 1:05:18 [3] 15.02 km (4:21 / km) +173m 4:07 / km
shoes: Adidas Adizero Prime LTD

Warm up 20min 4km

3x10min tempo / 1min rest
1. 2,7km (3'42min/km)
2. 2,7km (3'44min/km)
3. 2,7km (3'42min/km)

Cool down 12min 2,6km
7 PM

running warm up/down 14:42 [2] 2.88 km (5:06 / km) +42m 4:45 / km
shoes: Adidas Terrex Agravic 355 grey

orienteering intervals 43:11 [4] 6.59 km (6:33 / km) +184m 5:45 / km
spiked:18/20c shoes: Adidas Terrex Agravic 355 grey

running warm up/down 5:21 [2] 1.14 km (4:41 / km) +11m 4:29 / km
shoes: Adidas Terrex Agravic 355 grey

Monday May 4, 2020 #

6 PM

running 36:30 [2] 7.92 km (4:37 / km) +50m 4:28 / km
shoes: Adidas Adizero Adios 4

Supposed to be an easy run but slept really badly last night so I was not feeling it

Strength (Core) 40:01 [1]

Virtual with AG!

Sunday May 3, 2020 #

12 PM

running warm up/down 19:16 [2] 4.05 km (4:46 / km) +36m 4:34 / km
shoes: Adidas Adizero Adios 4

running intervals 50:35 [4] 5.9 km (8:35 / km) +7m 8:32 / km
shoes: Adidas Adizero SUB2

Testing out the new shoes on the track. Shoes were fine, not sure how I feel about them yet. Have to do a 1k interval training to feel more. They are light for sure tho!

Drills 20min
3x60m slow: 12, 12, 12
4min rest
3x400m: 73, 72, 72
4min rest
3x200m: 32, 33, 32
4min rest
3x100m: 13.8, 13.4, 13.5

running warm up/down 8:00 [2] 1.67 km (4:47 / km) +14m 4:35 / km
shoes: Adidas Adizero Adios 4

9 PM

running warm up/down 24:37 [2] 4.91 km (5:01 / km) +54m 4:45 / km
shoes: Adidas Terrex Agravic 355 grey

orienteering race (Night) 36:28 [4] 6.16 km (5:55 / km) +69m 5:36 / km
spiked:11/14c shoes: Adidas Terrex Agravic 355 grey

Mätäkivenmäki, short middle

Would have been short and super fast, only if I remembered how to orienteer.... But I guess gotta start from somewhere. Oh yea, it was night-o so thats why it wasn't super easy

Saturday May 2, 2020 #

11 AM

running 27:54 intensity: (10:52 @1) + (13:36 @2) + (3:04 @3) + (22 @4) 5.98 km (4:40 / km) +33m 4:33 / km
shoes: Adidas Adizero Adios 4

Some easy ks to get the legs moving after very intense days at work

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