Sunday Feb 3 |
 | Note | |
| slept:9.0 (sick) (rest day) |
| planed to do my rest day for monday but now, I'm taking it already now and take the next week as planed easy to recover from the last month. got really a runny nose, but otherwise feel quite ok! |
Saturday Feb 2 |
| Running trails/roads race (test race) 39:40 [5]11 km (3:36 / km) +140m 3:23 / km vdot: 59.0 | |
| ahr:179 max:186 slept:9.0 shoes: Puma Phasis |
| Test race with vaajakosken terä. 11km road race with two shorter hills. the roads were really slippery and without any dubb shoes sometimes it became almost impossible to make the downhill curves. I lost every time 5-10m on jounes, but maybe I'm a chicken, Jonne did it very well with normal shoes. In the end I was 20sec behind Jonne after a fight with jounes. but the times were not that good, I heard that the conditions were almost 2min slower than on good days. I wasn't 100% happy with my performance. I couldn't close the gap to jonne when I lost the contact once more by running downhill and the preparation was not the very best. Have eaten a bit to late, so that in at least the first loop my stomache was still digesting the breakfast. but good trainig anyway. |
| Running trails/roads warm up/down (DL) 56:00 [1]8 km (7:00 / km) +60m 6:45 / km | |
| ahr:131 max:150 shoes: Puma Phasis |
| Running to Ronimäki to the start and finish point of the test race together with people living in Kortepohja region! |
Friday Feb 1 |
| Stability (Pilates) 35:00 [3] | |
| slept:7.0 (rest day) |
| Jammu-Yoga this time without Jani, but led by Jones! |
| Running trails/roads warm up/down 25:00 [1]4 km (6:15 / km) | |
| ahr:130 max:140 shoes: Puma Phasis |
| Running to and back from Viveca! |
Thursday Jan 31 |
| Orienteering (Middle-O) 43:00 [3]*** 5.5 km (7:49 / km) +160m 6:50 / km | |
| spiked:16/18c slept:8.5 shoes: VJ Integrator Juli 07 |
| O-Training Sippulaniemi! really stony terrain, but nice with some snow. my goal was to run as fast that I do not make any mistake! wasn't 100% satisfied with me. had a two little mistakes, and one was really a conentration mistake. pace was not that high! |
| Running trails/roads long (DL) 1:05:00 [1]10 km (6:30 / km) +140m 6:04 / km | |
| ahr:137 shoes: Puma Phasis |
| Running to the O-training and back! became a bit longer than expected! but felt good! |
| Other Endurance (Skating) 1:55:00 [1]+650m | |
| |
| Cross Country Skiing with Juha and Jones. We planed to go only for a bit more than an hour, but it was that nice conditions that it wasn't possible to go home earlier! Just great, but yes I'm tired now. Good that there will be some rest days soon! |
Wednesday Jan 30 |
| Strength Workout (strength legs) 35:00 [3] | |
| |
| progaramm as usual! felt like chewing gum before floorball!maybe not the best thing to do after a strenght training, but otherwise it went quite well! |
| Games/Fitness (floorball) 1:00:00 [3] | |
| |
| floorball with terä guys, actually a bit less players this time, so it was real nice game and also quite intensiv. |
| Running trails/roads warm up/down (warmup and cooldown) 25:00 [1]4.5 km (5:33 / km) | |
| shoes: Puma Phasis |
| running to the strength training an back from floorball! |
Tuesday Jan 29 |
| Running off trails (Easy Jog) 43:00 [1]5 km (8:36 / km) +240m 6:56 / km | |
| ahr:135 max:156 slept:6.0 |
| Easy Morning Jogging in forest. Felt a bit strange today, didn't sleep very good. Don't know why, maybe a bit to many things in the head! |
| Running trails/roads tempo (drop out run) 42:00 [5]11.5 km (3:39 / km) +35m 3:36 / km | |
| ahr:178 max:188 shoes: Puma Trailfox Gore |
| Drop out run! bit faster this time already in the beginning. heard afterwards that it was planned as this. this time I was able to hold the pace of juha and jonne. but some guys like tero and some two new ones were still a bit faster the last loop!
times 6:36,6:33,6:13,5:55,5:53,5:45,5:43! |
| Running trails/roads (WarmUP and CoolDown) 44:00 [1]7 km (6:17 / km) +40m 6:07 / km | |
| ahr:126 max:148 shoes: Puma Trailfox Gore |
| as usual! |
Monday Jan 28 |
| Other Endurance (Auquajogging) 1:20:00 [1] | |
| slept:8.5 |
| Aquajog with Jani and later also Tuomas! Felt actually better after aquajogging than before. Maybe because it was the first real sunny day here! Or at least until 2pm. |
| Running drills 18:00 [2] | |
| |
| as usual! |
| Jumps (Hurdles and normal!) 20:00 [3] | |
| |
| I felt already a bit stiff before the training and could feel some little pain already in my hammstrings. I think I have to be a bit careful in next time and rest a bit with this jumps until next monday! |
| Running trails/roads (WarmUP and CoolDown) 36:00 [2]4 km (9:00 / km) +50m 8:28 / km | |
| ahr:137 max:157 shoes: Puma Prevail |
| WarmUp and CoolDown for all the stuff in the Hipposhalli! |
| Running trails/roads tempo (Fast Running) 18:00 [4]4 km (4:30 / km) +0m 4:30 / km | |
| ahr:166 max:177 shoes: Puma Prevail |
| Running 20x100m a almost max speed and back easy! I think I will feel this kind of training tomorrow. |