Thursday Jan 31 |
 | Skiing, skating (Skate) 30:00 [0] 4 km (7:30 / km) | |
| shoes: Salomon "Carbon Skate" |
| Warm up in Patomäki with my daughter and her friends. |
| Skiing, skating (Skate) 1:11:00 [3] 15 km (4:44 / km) | |
| ahr:139 max:165 shoes: Salomon "Carbon Skate" |
| Home -Tarola - Härkämäki - Home. Yesterday orienteering with nastari felt in my peroneals, stiff and tights. Nice weather to skiing ~10cm new white snow with -2C degrees. |
Wednesday Jan 30 |
| Orienteering race (Korttelikuppi) 46:00 [4] * 8.3 km (5:33 / km) | |
| ahr:157 max:165 shoes: Nastarit, Integrator |
| Korttelikuppi, Tiilikangas. Snowing ~5cm snow in one hour. Nice weather to orienteering with headlamp. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Nastarit, Integrator |
| Before and after korttelikuppi |
Tuesday Jan 29 |
| Running 35:00 [3] 7 km (5:00 / km) | |
| ahr:137 max:155 slept:8.0 shoes: Salomon XA-PRO Core |
| Running in South Lahti. "Test" run before korttelikuppi-orienteering tomorrow. Mainly slow, 5 + 2 min fast. Slippery roads, notice that tomorrow... |
Monday Jan 28 |
| Skiing, skating (skate) 1:28:00 [3] 20 km (4:24 / km) | |
| ahr:122 max:163 rhr:38 weight:84kg shoes: Salomon "Carbon Skate" |
| Renksu - Liipola x2 -Renksu.
Basic skiing route for me. It's easy to reach from my home (~100m to track). Rate was amazing low , maybe it's time to keep rest/stretching day tomorrow. |
Sunday Jan 27 |
| Skiing, skating tempo (skate) 1:09:00 [3] 16 km (4:19 / km) | |
| ahr:135 max:164 slept:9.0 weight:84kg shoes: Salomon "Carbon Skate" |
| Renkomäki - Liipola - Renkomäki. Uphills with hard rate, other quite relaxed. A bit heavy feeling in my legs. Nice, sunny weather with -3C degrees. |
Saturday Jan 26 |
| Skiing, skating long (skate) 2:03:00 [2] 23 km (5:21 / km) | |
| ahr:132 max:162 slept:9.0 shoes: Salomon "Carbon Skate" |
| In Renkomäki tracks, the first time in this winter. Enough snow to skate ~10-15 cm. Much better track skiing long trainings than tracks in Lahti's stadium. Great feeling! |
Thursday Jan 24 |
| Skiing, skating (Skate) 50:38 [3] 12 km (4:13 / km) | |
| ahr:144 shoes: Salomon "Carbon Skate" |
| Around Lahti ski-stadium tracks. |
Wednesday Jan 23 |
| Orienteering warm up/down (Geocaching) 29:00 [1] 4 km (7:15 / km) | |
| (rest day) shoes: Salomon XA-PRO Core |
| Found "Haikankärki" cache. Evening activity before sauna in "Summassaari SPA". |
Tuesday Jan 22 |
| Circuit training (Jump) 30:00 [1] | |
| (rest day) |
| Summassaari "SPA" gym. Warm up with stationary bicycle 10 min. Some jumps 3x2x7 and stretching. |
Monday Jan 21 |
| Skiing, skating tempo (skate) 1:02:00 [4] 15 km (4:08 / km) | |
| ahr:148 max:167 slept:8.0 shoes: Salomon "Carbon Skate" |
| Skiing in Lahti stadium. Snowing lightly wet snow ~0C degree.
Slopes up with high rate. |
Sunday Jan 20 |
| Walking long 1:34:00 [1] ** 10 km (9:24 / km) | |
| ahr:105 shoes: Salomon XA-PRO Core |
| Geocaching. We found "Tapion aarre" cache from Hennala. Almost fullmoon with headlamps. Back to home via small, wet tracks. With my son (by cyckle). |
Saturday Jan 19 |
| Running tempo 15:00 [4] 3.6 km (4:10 / km) | |
| ahr:150 max:157 shoes: Salomon XA-PRO Core |
| 10min + 5 min hard.
A lot of ~4cm wet snow on the street, not so nice running weather.
Around jätevedenpuhdistamo - Vanha Helsingintie - Jokimaa - and back. |
| Running warm up/down 35:00 [2] 5 km (7:00 / km) | |
| ahr:132 shoes: Salomon XA-PRO Core |
| |
Friday Jan 18 |
| Running 52:00 [2] 8.6 km (6:03 / km) | |
| ahr:133 weight:85kg shoes: Salomon XA-PRO Core |
| Basic run... Legs feel heavy after one rest day. |
Thursday Jan 17 |
| Note | |
| (rest day) |
| |
Wednesday Jan 16 |
| Orienteering race (Korttelikuppi) 48:00 [4] * 8.4 km (5:43 / km) | |
| ahr:158 slept:9.0 shoes: Salomon XA-PRO Core |
| The first korttelikuppi at this year from Riihelä school. A lot of roads, little bit slippery. |
| Running warm up/down 10:00 [2] 2 km (5:00 / km) | |
| shoes: Salomon XA-PRO Core |
| Warm down after orienteering. Around Riihelä's area. |
Tuesday Jan 15 |
| Circuit training 1:15:00 [2] | |
| |
| Voima Heikki's circuit training at Kärpänen school. 4 x 19 motions 40 sek/10sek interval. Warm up with frisbee - warm down stretching. |
Monday Jan 14 |
| Running 47:00 [1] 7.1 km (6:37 / km) | |
| ahr:118 slept:8.0 weight:85kg shoes: Salomon XA-PRO Core |
| Slow - maybe too slow road running in southern Lahti with my wife. |
Sunday Jan 13 |
| Skiing, skating (Skate) 40:00 [2] 10 km (4:00 / km) | |
| slept:9.0 shoes: Salomon "Carbon Skate" |
| In Lahti ski-stadium, wet and heavy track.
Few round with my son. |
Saturday Jan 12 |
| Running long 1:05:00 [2] 11 km (5:55 / km) | |
| ahr:136 max:155 slept:9.0 shoes: Salomon XA-PRO Core |
|
I'm running in the rain,
I'm not happy again...
It's rainy day in Lahti. Too wet skiing, so I have to run. Around Renkomäki via Renkomäenkatu - Tarolankatu - Lepolankatu - Sokeritopankatu - Aukeankatu - Luhdantaustankatu. |
Friday Jan 11 |
| Note | |
| (rest day) |
| Still on the road... |
Thursday Jan 10 |
| Note | |
| (rest day) |
| Work journey to Laukaa 10.-11.1. No enought time for hobby :-( . |
Wednesday Jan 9 |
| Skiing, skating long (Skate) 1:33:00 [4] 21 km (4:26 / km) | |
| ahr:145 max:160 slept:8.0 weight:85kg |
| A lot of climb, difficult skate slow enought for long training. |
Tuesday Jan 8 |
| Circuit training 1:10:00 [3] | |
| |
| Voima-Heikki's circuit training at Kärpänen middle school. 18 participants from at least 5 O-clubs. |
Monday Jan 7 |
| Skiing, skating tempo (Skate) 20:00 [4] 8 km (2:30 / km) | |
| ahr:152 max:165 shoes: Salomon "Carbon Skate" |
| 2km hard + 2km + 2km hard + 2km. A lot of (too much) climb on the track. |
| Skiing, skating warm up/down (Skate) 22:00 [2] 4 km (5:30 / km) | |
| ahr:135 shoes: Salomon "Carbon Skate" |
| Before and after "Tempo" training, with my son... |
Sunday Jan 6 |
| Skiing, skating long (Skate) 1:26:00 [2] 21 km (4:06 / km) | |
| ahr:137 max:160 slept:8.0 shoes: Salomon "Carbon Skate" |
| In Lahti skicenter. Temp. -5C hard wind. App. 2,5km track. |
Saturday Jan 5 |
| Running intervals 31:40 [4] 6 km (5:17 / km) | |
| ahr:147 max:165 slept:7.0 weight:85kg shoes: Salomon XA-PRO Core |
| Evening in Patomäki track, 3 times + warm/down up. 7x~200m intervals. Today was hard renovation day in the rental room. |
Friday Jan 4 |
| Skiing, skating (Skate) 1:01:00 [3] 16 km (3:49 / km) | |
| ahr:137 max:165 shoes: Salomon "Carbon Skate" |
| ~2km tykkiladulla tiivistä kiertoa. -9C |
Thursday Jan 3 |
| Swimming 30:00 [2] 1.5 km (20:00 / km) | |
| ahr:120 |
| Saksala swimming pool 1,5km |
Wednesday Jan 2 |
| Running tempo 51:00 [3] 8 km (6:22 / km) | |
| ahr:134 max:162 rhr:40 slept:10.0 weight:85kg shoes: Salomon XA-PRO Core |
| From home to Tarolankatu and back. |
Tuesday Jan 1 |
| Walking 1:00:00 [0] * 5 km (12:00 / km) | |
| ahr:80 shoes: Salomon XA-PRO Core |
| Geocaching with my son. Evening walking in near forest with headlamp. Yes, we found our the first cache. |