Training Archive: RuhisIn the 7 days ending 2008-06-29:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Jun 29 | ||
| Cycling long 3:55:00 [1] | |
| ahr:111 | ||
Saturday Jun 28 | ||
| Cycling warm up/down 1:00:00 [1] | |
| ahr:120 | ||
| 30' to Malminkartano and 30' back to Paloheinä. I nearly always get a bit lost when I cycle to the hill in Malminkartano. I, again, checked the route on a map before I left but managed to make a wrong turn somewhere anyway. And it was the same thing when I came back. I always find the hill in the end though... It would be really really bad if didn't. I just don't seem to have any sense of direction sometimes, especially in an urban environment. My high school friends keep telling this joke. It goes like this in all its simplicity: "Hanna got lost in Stockmann." (Stockmann is a pretty big department store in the heart of Helsinki.) | ||
| Stairs (Malminkartano x10) 55:00 [4] | |
| ahr:152 max:195 | ||
| Walking up and down the stairs in Malminkartano. Wikipedia says that there are 426 steps and that they are the longest stairs in Helsinki. So I stepped on 8520 stairs today (10 x up and down). Going up stepping on every stair killed my calves and stepping on every other stair destroyed my thighs. What little there is left of my legs will be minced away tomorrow on a long bike tour.
STRETCHING 45:00. | ||
Friday Jun 27 | ||
| Note | |
| A SUMMARY OF THE SPRING SEASON
I started the winter training season with a strenght period. I also still kept letting my foot rest. In December the foot felt fine and I was already thinking that the new orthotics are helping and I was running quite a lot, but then in the end of January my foot got irritated again and I was screwed. I wasn't able to do enough good quality level 3-5 trainings and I simply wasn't fit enough in the beginning of the orienteering season. The first year at the university was also a lot tougher than I had expected. 3 weeks before my main competition I was in a pretty bad situation. My body was exhausted and I was at the limit with my foot. But I managed to turn the situation around and in the end I was only 6 seconds away from my goal. What I'm really happy about is that I managed to do my best orienteering performances in the toughest spots: Tiomila, Finnish sprint champs and Jukola. So the mental training stuff that I've concentrated on has really made a big difference. It seems that I have transformed from a fast runner that makes some big mistakes into a "diesel" that doesn't make much mistakes. On the technical side my goal was to impove my sprint orienteering technique. I got some good results by simply doing so many sprint tranings that I got a good routine. And of course by putting a lot of thought into it. So in spite of some major problems, my results in the main competitions were better than before and I have clearly moved forward as an orienteer. :) | ||
| Note | |
| A PLAN FOR THE REST OF THE SEASON
- lots of hours until the beginning of August => then less hours and more level 3-5 trainings in August - good quality orienteering trainings throughout the summer, including 2 o-weeks: Kainuun Rastiviikko (2nd week of July) and O-ringen (4th week of July) - concentrating on middle distance technique + night orienteering => Finnish champs in September - Operation Ranking Points: collecting ranking points in order to reach the top 50 in Finland and to be able to compete in elite next year | ||
| Cycling 2:10:00 [1] | |
| ahr:110 max:151 | ||
| This session made my day! I was surprised that the avg heart rate was so low because I was really trying to keep the heart rate above 115. Maybe I'm just in a damn good cycling shape... ;D My heart rate goes down very fast if I stop pedaling even for a short while.
Started from Kumpula, took my stuff to Paloheinä, then took some maps to Tiina to Tammisto and continued from there to wherever my bike wanted to go. I felt pretty phlematic during the first hour but then I really started to enjoy my cruise through Vantaa. | ||
Thursday Jun 26 | ||
| Swimming (breast stroke) 30:00 [2] | |
| 15' (Avg 134) + 15' (Avg 137) before and after the faster crawl part. | ||
| Swimming (crawl) 15:00 [3] | |
| ahr:158 max:168 | ||
| It was the first time I was using my heart rate monitor in a swimming training. I found a new way to get level 3-4 trainings done. Good.
It was so nice to swim outdoors in Kumpula when the sun was shining. | ||
| Aqua jogging 15:00 [1] | |
| ahr:120 | ||
| followed by sauna, a lunch at Unicafe (peasoup day, pancake was unfortunately nearly as dry as Sahara) and a two-hour nap. | ||
| Flexi-Bar 30:00 [2] | |
| The shorter routine. My sides and arms were still pretty sore because of Tuesday's gym session. | ||
| Therapeutic exercise (Balance board) 15:00 [2] | |
| The usual squats. | ||
Wednesday Jun 25 | ||
| Cycling 2:30:00 [1] | |
| ahr:115 max:160 | ||
| I had a crappy morning. I guess it was mostly because I didn't get enough sleep because I went to bed far too late for no specific reason... I originally wanted to do 3 hours but I didn't have enough time. Because I had a crappy morning. I had this passive aggressive mood. It helped a bit to go and check out some pretty nice houses in Kulosaari that I could buy if I had a few extra millions. Then I went to work.
Route: Kumpula - Kulosaari - Herttoniemenranta - Marjaniemi - Rastila - Itäkeskus - Myllypuro - Herttoniemi - Viikki - Vanhankaupunginlahti - Kumpula. mp3: 69 eyes, RHCP - Californication, Nightwish, GNR - The Spaghetti Incident?, Audioslave - Audioslave. | ||
Tuesday Jun 24 | ||
| Cycling 30:00 [1] | |
| ahr:119 max:159 | ||
| to Kumpula from Paloheinä. | ||
| Cycling 20:00 [1] | |
| ahr:124 | ||
| to Viikki. The University sport center in Kumpula is closed for some weeks so I had to take my business elsewhere. | ||
| Rowing (indoors/gym) 10:00 [1] | |
| 5'+5'. Before and after the gym training. | ||
| Gym 45:00 [2] | |
| ahr:98 | ||
| Midsection + upper body. 2x20 repetitions. I might have sore muscles tomorrow... | ||
| Cycling 20:00 [1] | |
| ahr:126 | ||
| Back to Kumpula via Alepa. | ||
Monday Jun 23 | ||
| Orienteering 1:45:00 [1] | |
| Putting out controls and emit units for today's Iltarastit in Solvalla with my mom and my brother. There were altogether 29 controls. I spent 3 hours in the forest and it started to rain after 2 hours. | ||