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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 7 days ending Sep 17, 2017:

activity # timemileskm+mload
  Running7 2:54:13 16.03(10:52) 25.79(6:45) 15912 /12c100%32.1
  Orienteering5 2:25:00 13.41(10:49) 21.58(6:43) 42866 /68c97%78.8
  Hike-Walk-NW1 40:00 2.49(16:06) 4.0(10:00)4.0
  Total8 5:59:13 31.92(11:15) 51.37(7:00) 58778 /80c97%114.9
  [1-5]8 5:50:16

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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

Event: SM-Sprintti 2017
 
9 AM

Running warm up/down 17:30 intensity: (10:30 @2) + (7:00 @3) 2.3 km (7:37 / km) +16m 7:21 / km
shoes: Asics GEL-Fujilyte

Warm up for qualification race. Pain on the right thigh. I was a bit afraid, if I can run, but I didn't notice anything during the race.

Orienteering race 11:29 [4] *** 2.49 km (4:37 / km) +13m 4:30 / km
spiked:12/12c shoes: Asics GEL-Fujilyte

Qualification race for Finnish Sprint Champ finals. Good run and place in A final earned.

Results
Split Times
RG Animation

Running warm up/down 7:43 [1] *** 1.16 km (6:39 / km) +1m 6:37 / km
spiked:12/12c shoes: Asics GEL-Fujilyte

Cooling down
2 PM

Running warm up/down 15:15 intensity: (10:00 @2) + (5:15 @3) 2.18 km (7:00 / km) +1m 6:59 / km
shoes: Asics GEL-Fujilyte

Warm up for final. Some sort of sprain I do have on thigh, but it allows me to run so that is not a problem.

Orienteering race 15:12 [4] *** 3.23 km (4:42 / km) +42m 4:25 / km
spiked:15/16c shoes: Asics GEL-Fujilyte

Finnish Sprint Champ final H40. Similar to qualification race my target was to enjoy sprint racing and keep the navigation ahead. Meaning that I know every corner and turn I will take. Only on the way to six I wasn't careful enough. Noticed while running that I cannot access to path I had in mind and had to change plan on fly. Other than that it was good run. I'm very pleased and happy.

Results
Split Times
RG Animation

Running warm up/down 9:55 [1] 1.75 km (5:40 / km)
shoes: Asics GEL-Fujilyte

Job well done

Saturday Sep 16, 2017 #

10 AM

Running warm up/down 16:40 intensity: (4:40 @1) + (7:25 @2) + (4:35 @3) 2.3 km (7:16 / km) +23m 6:55 / km
ahr:125 max:160 shoes: Inov-8 X-Talon 212 2017 Black

Warm up for Finnish relay champs

Orienteering race 46:13 intensity: (6:19 @0) + (15 @1) + (8 @2) + (25 @3) + (26:46 @4) + (12:20 @5) **** 6.54 km (7:04 / km) +150m 6:20 / km
ahr:177 max:183 spiked:16/16c shoes: Inov-8 X-Talon 212 2017 Black

Finnish relay championship at Hausjärvi. Class H45. I was running first leg. Timo H second and Tömäys on last leg. Good run from orienteering point of view. I was all the way knowing what I was doing :) except the long leg 6-7 where I was sailing from left to right. Some time loss on 14 where I was looking for wrong code for a moment. Maybe 20 sec or so. On running I was missing one gear. It was not bad, but I should have run 4-5 min faster.

Running warm up/down 14:56 intensity: (1:08 @0) + (34 @1) + (7:37 @2) + (5:37 @3) 2.38 km (6:17 / km) +19m 6:03 / km
ahr:145 max:159 shoes: Inov-8 X-Talon 212 2017 Black

Friday Sep 15, 2017 #

Note
(rest day)

Thursday Sep 14, 2017 #

6 PM

Running 10:02 [1] 1.0 km (10:00 / km) +2m 9:54 / km
shoes: Asics Gel-Kayano 20

Orienteering 10:36 [4] *** 2.28 km (4:39 / km) +14m 4:30 / km
spiked:12/12c shoes: Asics Gel-Kayano 20

Allu's sprint training for juniors. Good preparation for Sunday.

Running 14:40 [1] 1.69 km (8:42 / km) +15m 8:19 / km
shoes: Asics Gel-Kayano 20

Wednesday Sep 13, 2017 #

8 PM

Running warm up/down 11:42 intensity: (4:01 @1) + (5:44 @2) + (1:57 @3) 1.5 km (7:47 / km) +24m 7:13 / km
ahr:126 max:162 shoes: Inov-8 280 Oroc Sun Burn

Orienteering (Night O) 1:01:30 intensity: (3:50 @1) + (3:40 @2) + (17:31 @3) + (35:54 @4) + (35 @5) **** 7.03 km (8:45 / km) +209m 7:37 / km
ahr:164 max:187 spiked:11/12c shoes: Inov-8 280 Oroc Sun Burn

Yökuppi at Umpankulma. Mentally tired after two intensive days at work (Lean workshop). I could not really concentrate and enjoy orienteering. Some shitty parts in the forest didn't help.

Results
Split times
RG

Running warm up/down 10:21 intensity: (14 @0) + (6:33 @1) + (3:34 @2) 0.87 km (11:52 / km) +7m 11:25 / km
ahr:117 max:133 shoes: Inov-8 280 Oroc Sun Burn

Tuesday Sep 12, 2017 #

7 AM

Running tempo 23:44 intensity: (28 @0) + (19 @1) + (17:12 @2) + (5:45 @3) 4.4 km (5:24 / km) +45m 5:08 / km
ahr:145 max:162 shoes: Inov-8 Terraclaw 250 (2015)

Morning jog from Länsiauto to work.
4 PM

Running tempo 21:45 intensity: (48 @0) + (2:30 @1) + (12:53 @2) + (4:26 @3) + (1:08 @4) 4.27 km (5:06 / km) +6m 5:04 / km
ahr:141 max:167 shoes: Inov-8 Terraclaw 250 (2015)

Work - Länsiauto. Only 230 euros.

Monday Sep 11, 2017 #

Hike-Walk-NW 40:00 [1] 4.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212 (2015)

Warming up and orienteering at juniors' training and after the training reeling the string out of forest.

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