Monday Mar 31 |
 | Note | |
| (rest day) |
| |
Sunday Mar 30 |
| Orienteering 55:00  * 6.6 km (8:20 / km) +74m 7:53 / km | |
| ahr:120 max:154 shoes: Icebug |
| [9:00] Varied o-trainings by Mikko (Nuori Suunta Level 1 training session). Incl. warm up/down. |
Saturday Mar 29 |
| Running 35:00  6.1 km (5:44 / km) +100m 5:18 / km | |
| ahr:137 max:152 |
| [20:55] Run before sauna. Few intervals, best pace 3:04/km (garmin told). +2 °C. |
Friday Mar 28 |
| Note | |
| (rest day) |
| |
Thursday Mar 27 |
| Note | |
| (rest day) |
| 13.5 hrs on work trip and on the road... |
Wednesday Mar 26 |
| Running warm up/down 9:00  0.8 km (11:15 / km) | |
| ahr:121 shoes: VJ Integrator 2007 |
| |
| Orienteering (Sprint in the snow) 55:32  *** 8.3 km (6:41 / km) +211m 5:56 / km | |
| ahr:164 max:174 shoes: VJ Integrator 2007 |
| [18:45] Korttelikuppi at Lahti, Kärpänen. Great new sprint map! Unluckily we got very much snow today, but anyway, it was a fine strength and o-training. Course length 6.0 km. -3 °C, about 20 cm snow.
Results
Routegadget
|
| Running warm up/down 10:00 [1] 0.8 km (12:30 / km) | |
| shoes: VJ Integrator 2007 |
| |
Tuesday Mar 25 |
| Note | |
| (rest day) |
| |
Monday Mar 24 |
| Orienteering 1:37:00  *** 8.7 km (11:09 / km) +254m 9:44 / km | |
| ahr:126 max:153 shoes: VJ Integrator 2007 |
| [9:10] Kasberget, Åland. Sunny "hiking", 15cm snow. |
Sunday Mar 23 |
| Running warm up/down 12:00 [1] 0.9 km (13:20 / km) | |
| shoes: VJ Integrator 2007 |
| |
| Orienteering 53:00 [3] **** 6.9 km (7:41 / km) +136m 7:00 / km | |
| ahr:149 max:167 shoes: VJ Integrator 2007 |
| [10:20] Daglösa/West, Åland. Course was 5.3 km. Too much running around... Two quite big mistakes. -3 C. |
| Orienteering 40:00  *** 2.6 km (15:23 / km) +54m 13:56 / km | |
| ahr:105 shoes: VJ Integrator 2007 |
| [16:20] Daglösa, Åland. Guiding Jenna. -3 C. |
| Note | |
| |
| Later at the evening we had 30 people watching live-tracking from Björnhuvud night-o-training at Åland. Dataprojector and screen. http://www.rastivarsat.fi/tracker/cgi-bin/reitti.c... |
Saturday Mar 22 |
| Running warm up/down 18:00 [2] 2.3 km (7:50 / km) | |
| ahr:126 shoes: VJ Integrator 2007 |
| [9:35] |
| Orienteering 1:01:00 [3] **** 6 km (10:10 / km) | |
| ahr:138 max:157 shoes: VJ Integrator 2007 |
| [10:00] Solbacka, Åland, downhill o-training. Great, sunny morning. |
| Running warm up/down 5:00 [1] 0.4 km (12:30 / km) | |
| ahr:112 shoes: VJ Integrator 2007 |
| |
| Orienteering 1:15:00 [3] **** 7.8 km (9:37 / km) | |
| ahr:137 max:170 |
| [15:45] Domarböle, Åland, pair training with Sanni. |
Friday Mar 21 |
| Orienteering 52:00 [2] 3.9 km (13:20 / km) | |
| ahr:117 shoes: VJ Integrator 2007 |
| [10:15] O-training at Båtmansberget, Åland, running after Jenna and guiding. Snow 5cm.
|
| Running warm up/down 7:00 [2] 1.1 km (6:22 / km) | |
| ahr:149 shoes: VJ Integrator 2007 |
| [15:00] Warm up to sprint starting place at the "city" |
| Orienteering 33:00 [5] *** 5.5 km (6:00 / km) | |
| ahr:160 max:191 shoes: VJ Integrator 2007 |
| [15:10] Kvarnberget, 1:5000. Course near Mariehamn city was 4.4 km. One clear mistake, two small hesitations. Snow 3-10cm. |
| Running warm up/down 24:00 [2] 3.3 km (7:16 / km) | |
| ahr:123 shoes: VJ Integrator 2007 |
| |
| Running warm up/down 9:00 [1] 0.6 km (15:00 / km) | |
| ahr:108 shoes: VJ Integrator 2007 |
| [21.00] |
| Orienteering (night-O) 45:00 [4] *** 5.3 km (8:29 / km) | |
| ahr:160 max:172 shoes: VJ Integrator 2007 |
| [21:10] Night-o-training at Tosarby-Tranvik, Åland, mass start, forking. My course was 4.4 km. Not pleased. |
Thursday Mar 20 |
| Running warm up/down 26:00 [2] 3.2 km (8:07 / km) | |
| ahr:114 shoes: VJ Integrator 2007 |
| |
| |
| C • kelit 2 |
| Orienteering 44:00 [3] *** 4.2 km (10:29 / km) | |
| ahr:138 max:153 shoes: VJ Integrator 2007 |
| [16:45] Kasberget, Åland. Exploring terrain type. 5-10 cm snow. |
| Running warm up/down 24:00 [2] 3.3 km (7:16 / km) | |
| ahr:123 shoes: VJ Integrator 2007 |
|
|
Wednesday Mar 19 |
| Running 30:00 [2] 2.2 km (13:38 / km) | |
| |
| [17:00] Setting and collecting control points. Helping Sanni's arrangements (night-O-training). Laptop broke down, I hope Late will find the result data from HD. |
Tuesday Mar 18 |
| Note | |
| (rest day) |
| |
Monday Mar 17 |
| Running 1:34:00 [4] 15.5 km (6:04 / km) | |
| ahr:141 shoes: Icebug |
| [18:00] Monday run with Mika, Voimis, Hirppa, Topi and Anatoli. Urheilukeskus - Paavola - Joutjärvi - Möysä - Kiveriö - Kivimaa - Ankkuri - Urheilukeskus. Ridges and hills, mostly small paths. 0 °C, few cm snow. |
Sunday Mar 16 |
| Note | |
| (rest day) |
| Culture day |
Saturday Mar 15 |
| Running 59:00 [3] 9.8 km (6:01 / km) | |
| ahr:124 shoes: Asics Gel Kayano XII |
| [17:35] Running at Viherkallio - Leppävaara - Karakallio - Viherkallio, paths and roads. +2 C, snowing/raining. |
Friday Mar 14 |
| Hiking 22:00 [1] 1.8 km (12:13 / km) | |
| |
| [20:00] At the evening after long day and flight back. Had to do something outside. City walking. |
Thursday Mar 13 |
| Note | |
| (rest day) |
| Long working day Hki-Van-Esp and flight to Oulu at the evening. Not exactly a rest day. |
Wednesday Mar 12 |
| Orienteering (street-O) 55:49 [4] * 10 km (5:35 / km) | |
| ahr:165 max:174 shoes: VJ Integrator 2007 |
| [18:40] Korttelikuppi (sort of street-O-training) at Hämeenkoski. Course was 7.7 km.
Pics: http://picasaweb.google.fi/TerhiSR/Korttelikuppi
Results (Tulokset), Split times (Väliajat), RouteGadget (Reittihärveli):
http://yokuppi.net/?page=kisa&kisa_id=122
My mistakes: 1-2: wrong route choice -0:30. 2-3: route choice, very bad uphill in the forest and snow -0:40, 3-4: incredible muffing, sloppy map reading -1:30, 4-5: wrong starting direction and wrong route -1:00, 10-11: wrong route -0:20. Mistakes totalling 4 min. That was Street, what happens when I go to Forest. But hey, I cleared MOST of the control points...
I upload my gps-track to RG first time ever. |
Tuesday Mar 11 |
| Circuit training 1:25:00 [3] | |
| ahr:125 max:162 |
| [18:35] Rastivarsat circuit training at Tönnö by Orhi. Quite heavy, great session, see HR's. Time incl. warm up at first and stretching at the end. |
Monday Mar 10 |
| Running warm up/down 6:00 [2] 0.9 km (6:40 / km) | |
| shoes: Asics Gel Kayano XII |
| [18:15] Vierumäki Sport Hall. |
| Running (Techniques) 20:00 [2] | |
| shoes: Asics Gel Kayano XII |
| |
| Running tempo 16:00 [4] 4 km (4:00 / km) | |
| shoes: Asics Gel Kayano XII |
| 2 * 5 * (300 m running / 100 m recovery jogging)
Lap times:
---
first lap? mess up with my hr-monitor / 0:38 revovery jog
0.59 / 0:40
1:00 / 0:40
1:05 / 0:41
1:05 / 5:45
---
0:57 / 0:44
1:00 / 0:44
0:57 / 0:45
1:01 / 0:48
1:02 /
--- |
| Running warm up/down 6:00 [2] 1 km (6:00 / km) | |
| shoes: Asics Gel Kayano XII |
| |
| Note | |
| |
| avg-HR 123 (incl. breaks), max-HR 181 (after fastest interval) |
Sunday Mar 9 |
| Running 1:09:00 [3] 10.8 km (6:23 / km) | |
| ahr:144 max:162 shoes: Icebug |
| [15:15] Running to Messilä and back.
Testing the garmin 305. The heart rate monitor started to work decently not until 10 mins (I do not have heart rates of 212). The sensors were not enough wet at first, I think. So the rates above are from the latter part of route. |
Saturday Mar 8 |
| Skiing (Skate) 59:00 [4] 14.2 km (4:09 / km) | |
| ahr:153 max:172 |
| [13:30] Salpakangas - Tapanila - Messilä - Salpakangas. +1 °C, light snowing. Gliding tracks (downhill), but the middle (skating) lane was not so glidy - or my skiis were not in perfect shape. So it became a quite heavy training. Garmin 305 HR functions wonderful. |
| Ballgames 1:20:00 [3] | |
| |
| [16:40] Basketball and floorball. |
Friday Mar 7 |
| Orienteering (night) 1:03:00 [2] **** 3.4 km (18:32 / km) | |
| ahr:116 max:149 shoes: VJ Integrator 2007 |
| [19:55] Night-O training at Svartså (Borgå). I ran after Siiri. Demanding terrain and course (6.5km), we did our own route. We got quite lost near our 5th control point :) It's challenging to orienteer at night. 0 °C, few cm wet snow. |
Thursday Mar 6 |
| Running 24:00 [3] 4.3 km (5:35 / km) | |
| ahr:139 max:164 shoes: Icebug |
| [22:00] Jee! I have a new toy, Garmin Forerunner 305 HR. Test run at the evening, after charging the battery 3hrs. Seems to work quite well, still lot of learning how to use it. Snowed today, 0 °C. |
| |
| C • Mistä ja mihin hintaan? 2 |
Wednesday Mar 5 |
| Note | |
| (rest day) |
| Long work day. |
Tuesday Mar 4 |
| Circuit training 1:25:00 [2] | |
| |
| Rastivarsat circuit training by Hanna. |
Monday Mar 3 |
| Note | |
| (rest day) |
| |
Sunday Mar 2 |
| Running 2:14:00 [2] 17.9 km (7:29 / km) | |
| shoes: Icebug |
| [11.50] Easy long jogging with Sanni. Salpakangas - Lahti Sports Center - Kartano - Kumpula - Salpakangas. Mostly forest paths. We paused at Sports Center and saw as Pietro Piller Cottrer, Rene Sommerfeldt, Axel Teichmann, Valerio Checchi and Lukas Bauer passed by at last leg. Powerfull going at uphill!
http://www.lahtiskigames.com/english/news/
Results of 15 km C World Cup 02.03.2008 http://www.fis-ski.com/uk/604/610.html?sector=CC&r...
|
Saturday Mar 1 |
| Note | |
| (rest day) |
| Traveling back to south from Lapland. 860 km. |