Training Archive: M_LIn the 30 days ending 2008-09-30:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||
| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | ||||||||||||||||||||||||||||||||||||
Tuesday Sep 30 | ||
| Running long 1:37:00 [2] 18.3 km (5:18 / km) | |
| From Konala to Haltiala and back.. Long running, felt good in the legs.. | ||
Monday Sep 29 | ||
| Cycling 1:00:00 [1] 18 km (3:20 / km) | |
| Cycling to Leppävaara and back for work 2 times | ||
| Strength 50:00 [2] | |
| Pretty good strength training for the entire body.
I have such a bad history of leg problems that I wanted to take it easy and give a rest day for the legs.. | ||
Sunday Sep 28 | ||
| Running long 1:23:30 [3] 17 km (4:55 / km) | |
| Running to Pitkäkoski and back.
I started quite slow but accelerated my speed to the "enigmatic" PK2 area after about 30 minutes. The notorious Northern Haaga gang in our club is running long trainings faster than 5min/km so I wanted to see if there is as much man in me as there is in them.. | ||
Saturday Sep 27 | ||
| Running long 1:57:00 [2] 22 km (5:19 / km) | |
| Running before lunch.
Konala-LintuVaara-Leppävaara on roads and forest paths.. | ||
Friday Sep 26 | ||
| Cycling 56:00 [1] 17 km (3:18 / km) | |
| Cycling to Vallila to work and back | ||
| Football 25:00 [1] | |
| Easy game of football with a friend.. Bastards shut down the lights too early.. | ||
Thursday Sep 25 | ||
| Strength 40:00 [3] | |
| Strenght training at home. Abs, back, push-ups etc. No leg muscle training because of hills yesterday | ||
Wednesday Sep 24 | ||
| Uphill running hills 25:00 [4] | |
| Short but effective training in the evening. Running to Malminkartano hill and making 5 "climbs" from the steeper side. Then running back | ||
| Jogging 26:00 [2] 4.8 km (5:25 / km) | |
| Running to the hill and back home. | ||
Tuesday Sep 23 | ||
| Running 1:28:00 [3] 17 km (5:11 / km) | |
| Running to Pitkäkoski and back.
Practically watching this was the first training of the 2009 training season. 2008 was a year full of dissapointments but I have a feeling that 2009 will be a good one.. ;-) | ||
Monday Sep 22 | ||
| Note | |
| (rest day) | ||
| A devastating 8-21 day at work. I have to stop doing these.. | ||
Sunday Sep 21 | ||
| Orienteering race 1:11:08 [5] 7.9 km (9:00 / km) | |
| Relay Finnish Champs. 3rd leg.
A mediocre run. My start time was so late that I failed to prepare properly, as I felt hungry and out of energy already in the beginning of the race. I started in a quite bad position (49th) and it was really quiet in the forest so I just made my way on my own steady pace avoiding all but one 45second mistake. So orienteering-wise it was a pretty good run but physically I was quite lame. I was able to get us few positions higher and so was Markku after me. Our final position was 36th. | ||
| Jogging warm up/down 25:00 [1] 3 km (8:20 / km) | |
| Warming up and down.. | ||
Saturday Sep 20 | ||
| Orienteering 26:28 [5] 3.84 km (6:54 / km) | |
| 17/46 +4:30 (1:40 mistakes)
Again too many mistakes. I was 12th after 6 controls and 10 seconds of mistakes but on the following long control I lost my touch on the map and terrain and made 1 min of mistake because of running to wrong direction in the middle of the control. Also made 30 seconds of mistakes to the second to last control. I didn't have a chance to a-final this time but with a proper run I would have been 11th which would have bee nway nicer than 17th.. During last competitions I have made so much orienteering mistakse that I should really learn to orienteer again for the next season. It's strange that some years ago I considered myself to be a skillful orienteer.. | ||
| Jogging warm up/down 30:00 [1] 3.5 km (8:34 / km) | |
| Before the competition | ||
Wednesday Sep 17 | ||
| Running intervals 15:48 [4] 4.35 km (3:38 / km) | |
| Run-For-Fun in Pitäjänmäki sport track.
1,25km 4:41 -1min cooldown 1,25km 4:43 -1min cooldown 1,25km 4:26 -1min cooldown c.a 0,3km 1:01 -1min cooldown c.a 0,3km 0:57 The 0.3km "lap" is down the hill, tight curves, through the forest up the hill.. | ||
| Jogging warm up/down 26:00 [1] 4.3 km (6:03 / km) | |
| Warming up / down plus cooldowns.
Some people may think it's stupid to calculate the "cooldowns" separately but I think it tells more about the training if you can see what was your average speed without the cooldowns than with them. | ||
| C • cooldowns 3 | ||
Tuesday Sep 16 | ||
| Strength 32:00 [2] | |
| Easy strenght training followed by some jumps and stretching | ||
Monday Sep 15 | ||
| Running long 1:32:00 [3] 17 km (5:25 / km) | |
| Running to Pitkäkoski and back. I ran quite easy speed but it felt really good in the legs.. | ||
Sunday Sep 14 | ||
| Running tempo 17:00 [4] 4.5 km (3:47 / km) | |
| Running with increasing speed to Leppävaara | ||
| Jogging 1:05:00 [1] * 5 km (13:00 / km) | |
| Easy speed jogging / walking in Leppävaara with a map with Liinu | ||
| Running tempo 14:00 [5] 3.8 km (3:41 / km) | |
| Running back with almost full speed. It felt REALLY good so I'm hopeful I will be in my top shape next weekend.. :) | ||
Saturday Sep 13 | ||
| Note | |
| (rest day) | ||
| Taking it easy | ||
Friday Sep 12 | ||
| Orienteering race 50:47 [4] 6 km (8:28 / km) | |
| 50:47 +10:03 22/36
Night orienteering qualification race. I didn't have too high hopes for this competition as I've never considered myself to be very skillful at night-o. I made something like 4mins worht of mistakes and felt quite much out of energy during the race. With a mistake-free run I would have made the finals anyway but I just don't have "the skillz" needed in night orienteering. | ||
| Jogging warm up/down 30:00 [1] 4 km (7:30 / km) | |
| Warm up and down.. | ||
Thursday Sep 11 | ||
| Note | |
| (rest day) | ||
| Just taking it easy. I was thinking about doing a proper "prepare-training" but I felt too hungry/tired to go running right after work and after that it got too late to go because of tomorrow's competition.. | ||
Wednesday Sep 10 | ||
| Running 1:27:00 [3] 17 km (5:07 / km) | |
| Running to Pitkäkoski and back. Did some sprints on the way back.
Very tired feeling in the beginning. Probably didn't prepare properly.. | ||
| Cycling 23:00 [1] 7 km (3:17 / km) | |
| To Leppävaara and back for a "work meeting", so not very fast.. | ||
Tuesday Sep 9 | ||
| Strength 40:00 [2] | |
| Mid section, arms and legs | ||
| Jumps and sprints 15:00 [3] | |
| Short sprints and jumps. It was raining and I still have a slight feeling of flue so I didn't want to spend much time outdoors | ||
Monday Sep 8 | ||
| Note | |
| (rest day) | ||
| Resting after the championships. Quite tired and a light feeling of flue.. I did some biking tho' | ||
| Cycling 28:00 [1] 8 km (3:30 / km) | |
| Easy biking | ||
Sunday Sep 7 | ||
| Jogging warm up/down 30:00 [1] 3.5 km (8:34 / km) | |
| Warming up and down | ||
| Orienteering race 1:16:21 [5] 9.7 km (7:52 / km) | |
| H21 B2 4/51 +7:07
About 2-3 minutes of mistakes in total. First mistake (1,5-2mins) was a very stupid one: left the control about 90 degrees into the wrong direction.. Can't be too happy with my weekend.. The only good thing was that I won all of my team-mates that were running in the B2-class. That's good only for me though and not our team. At the moment I'm pretty much just waiting to get the last individual competitions out of the way and then have some solid runs in the relays. After that it's back to the basics concering training. My last two seasons have been very disappointing so I should look for something new in orienteering / training.. Time will tell what it is, if it is. | ||
| C • Last two seasons... 2 | ||
Saturday Sep 6 | ||
| Jogging warm up/down 30:00 [1] 3.5 km (8:34 / km) | |
| Warming up and down | ||
| Orienteering race 1:08:07 [5] 7.8 km (8:44 / km) | |
| Qualification race.
I made a pretty big mistake on the 4th control and some more mistakes in the end. A bad race again.. | ||
Friday Sep 5 | ||
| Note | |
| (rest day) | ||
| Traveling to Leppävirta for Finnish champs of long distance.. | ||
Thursday Sep 4 | ||
| Strength 10:00 [1] | |
| Some weight training during a break at work | ||
Wednesday Sep 3 | ||
| Running intervals 55:00 [4] 10.6 km (5:11 / km) | |
| "Interval" training
3.9km -slowdown 1.3km -slowdown 0.6km -slowdown 0.2km | ||
Tuesday Sep 2 | ||
| Cycling 1:05:00 [1] 20 km (3:15 / km) | |
| To city centre and back | ||
| Running 45:00 [1] 7.7 km (5:51 / km) | |
| Easy running after the flue | ||
Monday Sep 1 | ||
| Note | |
| (sick) | ||
| Still light feeling of flue | ||