Sunday Jan 20 |
 | Note | |
| (rest day) |
| Only some sauna today! |
Saturday Jan 19 |
| Orienteering (Night-O) 1:11:00 [2]***** 7 km (10:09 / km) +240m 8:40 / km | |
| ahr:150 max:176 spiked:5/12c slept:9.0 shoes: VJ Integrator Juli 07 |
| Night-O training! very green forest, but many pathes. I have still a bit to learn. good to get the possibility in the next three weeks:-) |
Friday Jan 18 |
| Stability (Pilates Stability trunk) 40:00 [1] | |
| slept:9.0 |
| Pilates led by Jani! Have never done it before. but it's quite good training for deeper muscles if you are doing it in right way. Was in each case more intresting to do stability for trunk in this way than as I do them usualy. |
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| C • krass wie du am reinlassen bist!! Mach weiter so! 3 |
| Running trails/roads (WarmUp and Cool Down) 18:00 [1]4 km (4:30 / km) | |
| shoes: Puma Phasis |
| Running to and back from Viveca for Pilates training! after training real nice finish sauna bath!great! |
Thursday Jan 17 |
| Running trails/roads hills (Hill Interval) 39:00 [5]7 km (5:34 / km) +440m 4:14 / km | |
| ahr:180 max:186 slept:8.5 shoes: Puma Phasis |
| Hill Intervals! Run 4times up the laajavuori skihill on the road. It was about 1km and 110m uphill. The rest between the uphills was running down, but became mybe littel bit too long. could only go down along the skijumping tower, but that was quite slippery. but there was no better way to come down faster. Anyway it became quite hard in the end, but good training.
times were 5:09,5:06;5:09;5:02 |
| Running trails/roads warm up/down (WarmUP and Cool Down) 42:00 [1]6 km (7:00 / km) +110m 6:25 / km | |
| ahr:135 max:155 shoes: Puma Phasis |
| WarmUp and running first time up on the hill to look for a possibility to come down again! |
| Running trails/roads long (distance running) 1:40:00 [1]18 km (5:33 / km) +215m 5:15 / km | |
| ahr:137 max:158 shoes: Puma Trailfox Gore |
| Longjogg with Jonne,Pasi and Ari-Pekka. Now I'm quite tired. Some easier days are waiting now. But last ten days were good, now I think I have to take care and recover my legs and not to injure from running that much on roads. It's just not possible to run on pathes because they are that slippery. We tryed it today, but no chance at all. I'm not sure if I had ever before run 120km in 7 days. Tomorrow some pilates with jani. |
Wednesday Jan 16 |
| Running trails/roads warm up/down 25:00 [2]5 km (5:00 / km) +20m 4:54 / km | |
| shoes: Puma Phasis |
| Runnig as WarmUP and Cool Down for the trainings indoor! Felt really tiered before the training, like yesterday, but then it went quite well. So there is one hard training day left tomorrow, and then some easier days following except the night-o training on saturday! |
| Running drills 25:00 [2] | |
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| Running drills in Hipposhalli with Juha,Jouni, Ari-Pekka,Jonne and Timo! |
| Jumps 25:00 [3] | |
| slept:7.5 |
| Jumps with the same guys. Hurdles and normal jumps on the indoor track! |
| Games/Fitness 1:00:00 [2] | |
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| Floorball with orienteers from Jyväskylä! Quite funny, was more like hockey but that doesn't really matter. Was together with Juha,Juha and two girls. At least in the end we were able to win three or four times, but before only losts! |
Tuesday Jan 15 |
| Orienteering (Adapting Training) 1:06:00 [2]*** 7.5 km (8:48 / km) +215m 7:42 / km | |
| ahr:137 max:162 spiked:13/17c slept:7.0 shoes: VJ Integrator Juli 07 |
| Orienteering training without controls. Training to get known little bit with the terrain here in Jyvä. Quite rough and grenn but good for me in this case. Had some problems in the beginning with the really detailed counter lines. But until the end it went better. |
| Running trails/roads tempo (Drop out run) 50:00 [4]12 km (4:10 / km) +30m 4:07 / km | |
| ahr:175 max:188 shoes: Puma Phasis |
| Same training as last thursday. But this time one more round. Roads very halfway better than last thursday but halfway really slippery. Felt quite tiered before training but then it went quite good.
times were 7:10,7:01,6:34,6:24,6:07,6:04,5:41,5:32 |
| Running trails/roads warm up/down (WarmUPCoolDown) 36:00 [1]5 km (7:12 / km) +70m 6:44 / km | |
| shoes: Puma Phasis |
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Monday Jan 14 |
| Other Endurance (deep water running) 1:05:00 [2] | |
| slept:7.0 |
| deep water running with jani in alvaro alto swimming hall. chat training, really great to do a training with a worldchamp. |
| Strength Workout (stregth legs) 30:00 [3] | |
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| Usual workout! |
| Running drills (preparing for runinng) 10:00 [2] | |
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| Running trails/roads warm up/down (Running) 30:00 [2]6 km (5:00 / km) | |
| shoes: Puma Prevail |
| Warm UP and Cool Down for strength and running training in hipposhalli! |
| Running trails/roads (track Intervalls) 16:00 [5]4 km (4:00 / km) +0m 4:00 / km | |
| ahr:183 max:188 shoes: Puma Prevail |
| intervall on indoor track. Wanted to do 6x1000m with one min rest at treshold tempo. bur after 4th track got closed because of a junior training! sad!
times were 3:18,3:16, 3:14, and 3:25 but had to run outside the track on one side. |