Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A.Le Coq

In the 31 days ending Jan 31, 2009:

activity	#	time	miles		km		+m
Hiking	6	7:53:00	27.03	(17:30)	43.5	(10:52)	705
Running	11	6:33:24	29.24		47.05		511
Orienteering	6	5:07:07	29.52	(10:24)	47.5	(6:28)	795
Skiing	2	3:44:00	29.52	(7:35)	47.5	(4:43)	760
Dancing	3	3:00:00
Circuit training	3	2:49:00
Swimming	1	5:00	0.12	(40:14)	0.2	(25:00)
Total	21	29:11:31	115.42		185.75		2771

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Saturday Jan 31, 2009 #

Running warm up/down 7:00 [2] 0.8 km (8:45 / km)
shoes: Icebug

Orienteering 1:05:00 ** 11.2 km (5:48 / km) +115m 5:31 / km
ahr:152 max:171 shoes: Icebug

[15:14] O-training at Lammi center.

C • Oliko 2

Friday Jan 30, 2009 #

Note
(rest day)

10hrs tour (work), 540km

Wednesday Jan 28, 2009 #

Running warm up/down 6:00 [2] 0.9 km (6:40 / km)
shoes: VJ Integrator 2008

Orienteering race (Street-Nite) 59:30 * 10.8 km (5:31 / km) +240m 4:57 / km
ahr:166 max:178 shoes: VJ Integrator 2008

[18:10] "Korttelikuppi", street-night-O at Tapanila. Race was fun (7.5 km), quite hilly, both street and a section of snowy forest. Unfortunately the color copy of the map was poor. I hardly could see the control points, numbers and lines. At start I stood about 20 s, cause I couldn't spot the 1st cp. My GPS route: http://gadget.yokuppi.net/cgi-bin/reitti.cgi?act=m...

C • Gps route 2

Tuesday Jan 27, 2009 #

Skiing (Skate) 1:14:00 17.1 km (4:20 / km) +200m 4:05 / km
ahr:133 max:156

[19:10] Salpakangas - Tapanila - 3km - Tapanila and back. -3 °C. Fun to ski for a long time.

Monday Jan 26, 2009 #

Note
(rest day)

12hrs work tour..

Sunday Jan 25, 2009 #

Note

Course setter seminar at Pajulahti, 2nd day.

Dancing 1:00:00 [1]

[17:00] Dancing course, 2 hrs.

Saturday Jan 24, 2009 #

Note

Course setter seminar at Pajulahti.

Friday Jan 23, 2009 #

Note
(rest day)

back home at the evening

Thursday Jan 22, 2009 #

Note
(rest day)

on work tour...

Wednesday Jan 21, 2009 #

Running warm up/down 15:00 [3]
shoes: VJ Integrator 2008

Orienteering race (Street-Night) 55:06 8.6 km (6:24 / km) +190m 5:46 / km
ahr:166 max:176 shoes: VJ Integrator 2008

[18:20] Korttelikuppi night-street-o at Kivimaa (Mustankallio), Lahti.
http://gadget.yokuppi.net/cgi-bin/reitti.cgi?act=m...

C • Oikasitko 3

Tuesday Jan 20, 2009 #

Note
(rest day)

Monday Jan 19, 2009 #

Running warm up/down 10:00 [2]
shoes: New Balance 1062

[18:00] Vierumäki Sports Hall. Rastivarsat and Jymy training.

Running (techniques) 20:00 [3]
shoes: New Balance 1062

Eija Rokala coaching.

Running intervals 50:00
shoes: New Balance 1062

5*600 m (2:22, 2:17, 2:01, 2:18, 2:22) and 5*200 m + warm downs

Sunday Jan 18, 2009 #

Hiking 1:00:00 [1] 6.0 km (10:00 / km)
ahr:90 max:100 shoes: Icebug

[13:00] Nordic walking at Salpakangas.

Dancing 1:00:00 [1]

[19:00] Lavarit 2hrs session.

Saturday Jan 17, 2009 #

Hiking 1:32:00 9.2 km (10:00 / km) +115m 9:25 / km
ahr:90 max:118 shoes: Icebug

[15:20] Nordic walking at Salpakangas - Hälvälä. -7 °C.

Friday Jan 16, 2009 #

Running warm up/down 12:00 2.0 km (6:00 / km) +20m 5:43 / km
ahr:140 max:173 shoes: Icebug

Running race 36:19 8.25 km (4:24 / km) +146m 4:03 / km
ahr:171 max:177 shoes: Icebug

[18:00] Rastivarsat test run at Orimattila Kankaanmäki. -11 °C. Three laps. 1.lap 11:54, 2nd 12:14 and 3rd 12:11. My last result (19th Dec) was 37:54. So 1:35 better time!

Thursday Jan 15, 2009 #

Note
(rest day)

Wednesday Jan 14, 2009 #

Running warm up/down 12:00 2.0 km (6:00 / km) +20m 5:43 / km
ahr:144 max:167 shoes: VJ Integrator 2008

[18:10] Warmup with Sanni before Padasjoki "korttelikuppi", night park-O.

Orienteering 39:31 *** 7.5 km (5:16 / km) +90m 4:58 / km
ahr:164 max:175 shoes: VJ Integrator 2008

[18:30] Padasjoki kuppi. 1:5000 sprint map. Course length was 5.6 km (7:07/km). Running mostly, not very challenging o-missions. Still made one 1min mistake, run by the crossing (and outside map). My gps route: http://gadget.yokuppi.net/cgi-bin/reitti.cgi?act=m...

C • lucky you 3

Tuesday Jan 13, 2009 #

Running 30:00 5.3 km (5:40 / km) +50m 5:24 / km
ahr:143 max:166 shoes: New Balance 1062

[18:55] Running to Heikki's jumppa. +4 °C, raining, so called winter.

Circuit training 1:04:00
ahr:100 max:119

[19:35] Voimis Circuit. Incl. short warm up (frisbee game) and stretching after session.

C • Ultimate? 4

Running 29:00 5.3 km (5:28 / km) +40m 5:16 / km
ahr:144 max:158 shoes: New Balance 1062

[21:00] Running back, first leg with Assu.

Monday Jan 12, 2009 #

Running 37:00 6.4 km (5:47 / km) +90m 5:24 / km
ahr:140 max:168 shoes: Icebug

[20:15] Running before sauna... +3 °C and very slippery.

Sunday Jan 11, 2009 #

Running 35:00 4.6 km (7:37 / km) +120m 6:44 / km
ahr:132 max:147 shoes: Icebug

[13:40] Jogging at Salpakangas.

Dancing 1:00:00 [1]

[19:00] Beginners course by Lavarit. That was fun! Session lasted 2hrs.

Saturday Jan 10, 2009 #

Skiing (Skate) 2:30:00 30.4 km (4:56 / km) +560m 4:31 / km
ahr:135 max:159

[10:10] Skiing Heinsuo - Urheilukeskus - Messilä - Tiirismaa loop - Heinsuo. Fine weather, -2 °C, sun began to shine! Messilä - Tiirismaa track was soft, not recommended for skating, otherwise decent ski tracks.

Friday Jan 9, 2009 #

Note
(rest day)

Thursday Jan 8, 2009 #

Running warm up/down 12:00 1.8 km (6:40 / km) +25m 6:14 / km
ahr:128 max:140 shoes: Icebug

[18:45] Warm up jogging (outdoors) with Siiri and Sanni before indoor circuit. -5 °C.

Circuit training 1:00:00
ahr:103 max:150

[19:05] Circuit training at Tönnö by Hanna. Mostly midsection, very effective. I moved about 0.7 km according gps, 0.6 km was warm-up running in the hall. I was surprised that the Forerunner 305 got satellite signal inside the building.

Wednesday Jan 7, 2009 #

Hiking (Nordic walking) 37:00 4.5 km (8:13 / km) +70m 7:38 / km
ahr:110 max:136 shoes: Icebug

[21:50] Nordic walking at Salpakangas before sauna. Dry, cold weather, -13 °C. Moon shining.

Tuesday Jan 6, 2009 #

Hiking (Nordic walking) 2:01:00 10.9 km (11:06 / km) +260m 9:55 / km
ahr:90 max:129 shoes: Icebug

[11:25] Nordic walking at Lahti. Kiveriö, Kivimaa, Niemi, Ankkuri. -2 °C.

Monday Jan 5, 2009 #

Note
(rest day)

Sunday Jan 4, 2009 #

Hiking 2:13:00 9.9 km (13:26 / km) +260m 11:53 / km
ahr:108 max:141 shoes: VJ Integrator 2008

[9:30] Hiking the last leg of Venla Relay 1984 at Vierumäki. Snow 10..15 cm. -10 °C, sunny!

Saturday Jan 3, 2009 #

Running warm up/down 15:00 [2] 2.1 km (7:09 / km)
shoes: New Balance 1062

[9:30] Indoor, Vierumäki Sports hall

Running (Techniques, tanoke) 30:00 [3]
shoes: New Balance 1062

Indoor, hall

Running intervals 14:05 [5] 4.0 km (3:31 / km)
shoes: New Balance 1062

[10:00] 5*800 m in Vierumäki indoor hall. New start after each 5min. 2.44 - 2.48 - 2.49 - 2.53 - 2.51.

Running warm up/down 23:00 [2] 3.6 km (6:23 / km)
shoes: VJ Integrator 2008

Outdoors, warming up/down for O-training.

Orienteering 45:00 [3] 3.5 km (12:51 / km)
shoes: VJ Integrator 2008

[14:30] Setting up one cp. Orienteering. Guiding juniors. Haikulansuo, Vierumäki. Snow 10..15 cm, -8 °C.

Circuit training (Pilates type) 45:00 [2]

[17:30] At Kaskela hall.

Swimming (Breast stroke) 5:00 [2] 0.2 km (25:00 / km)

[18:40] First real swimming in the pool, then floating in hot tub and visiting also in cold tub.

Friday Jan 2, 2009 #

Orienteering 43:00 [4] *** 5.9 km (7:17 / km) +160m 6:25 / km
ahr:140 max:173 shoes: VJ Integrator 2008

[17:50] Two-man relay with Jenna at Vierumäki. Including some warm up. -10 °C.

Thursday Jan 1, 2009 #

Hiking 30:00 [1] 3.0 km (10:00 / km)

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