Training Archive: M_LIn the 31 days ending 2008-05-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| 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 | W | H | F | S | ||||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| Orienteering 27:00 [4] 4 km (6:45 / km) | |
| Orienteering sprints in Luukki.
I did some zig-zag orienteering on 2 good hill tops in Luukki. It's not sprint orienteering but orienteering where you move fast and easy but must keep good grip on your orienteering or you make a mistake. So kind of like sprint anyway.. (?) While I was zig-zagging I also put up some paper tissues for Liinu to use as controls. ps. Is zig-zagging a real word? | ||
| Hiking / Walking 1:00:00 [1] 3 km (20:00 / km) | |
| Total time we spent in the forest was something like 2h30mins but maybe this was the amount of "intensity 1" hiking.. :) | ||
Friday May 30 | ||
| Running 45:00 [2] 9.5 km (4:44 / km) | |
| Just some running after work, I included some 60-400 meter sprints to the training too.
| ||
Thursday May 29 | ||
| Note | |
| (rest day) | ||
| Rest day today. | ||
Wednesday May 28 | ||
| Jogging warm up/down 25:00 [1] 4 km (6:15 / km) | |
| Warming up/down before and after the race | ||
| Orienteering race 14:55 [5] 2.59 km (5:46 / km) | |
| AM-Sprint in Leppävaara
13/39 14:55 +1:11 to top (30 secs mistakes) My legs felt a little too stiff and I wasn't in my top physical shape. I Also made a stupid 20-25 second mistake on my way to 4th control. Didn't notice the path going right next to me and ran to wrong direction. Way too much mistakes to a sprint competition for a guy as slow as me. | ||
Tuesday May 27 | ||
| Running 1:31:00 [2] 15.5 km (5:52 / km) | |
| First 5,5 kilometers easy speed with Liinu and after that a little faster. | ||
Monday May 26 | ||
| Strength 55:00 [2] | |
| Strength training at home. Upper body + legs + midsection. | ||
| Running 20:00 [2] 4.2 km (4:46 / km) | |
| Running after the strength training to "relax" my legs. I was already out of energy so I didn't run longer. | ||
Sunday May 25 | ||
| Jogging warm up/down 30:00 [1] 3 km (10:00 / km) | |
| Warming up and down for the competition | ||
| Orienteering 1:18:37 [4] **** 10.5 km (7:29 / km) | |
| Rastivarsat 30 years race at Orimattila.
8/50 +7:07 to top. 3:30 mistakes The good things: terrain was good, track was good, my running felt good. The bad things: My orienteering. I did one 1min mistake on the third control and four smaller ones along the way. I was too much concentrating on my running that I forgot to "KEEP THE GRIP" on my orienteering. Like the professionals like to say: my attitude towards orienteering was bad. Should have done better, this was a track that deserved to be orienteered properly.. | ||
Saturday May 24 | ||
| Jogging 25:00 [1] 3 km (8:20 / km) | |
| Warming up and down for the first training | ||
| Orienteering intervals 32:00 [5] **** 4.5 km (7:07 / km) | |
| 3* 1,5-1,8 km:s of full speed orienteering with 3min rest at controls.
Jukola training with Jaska, Makke, Tiina and Tapsa. Hanna did her own training. I felt very tired while warming up, and not in my best during the first 2 "sprints". I tried to overtake other guys too much and made several bad route choises. Jaska was in best physical shape but did some mistakes. I won the last sprint.. ;-) | ||
| C • Distance 3 | ||
| Orienteering 1:10:00 [3] *** 7 km (10:00 / km) | |
| This is why I don't like orienteering trainings with no competition. I couldn't concentrate on my orienteering and made a lot of big mistakes. Took the last 200 meters with full speed. Felt OK.
I was already thinking about skipping tomorrow's race after the first training but now I'm thinking about going there anyway.. | ||
Friday May 23 | ||
| Note | |
| (rest day) | ||
| After work I went to our company's 10 year party and after that I drove to Hyytiälä for our Jukola "camp". I was there after 2300 so no training today. | ||
Thursday May 22 | ||
| Strength 35:00 [2] | |
| Strength training for legs and mid-section.
Pathetic. I was too busy to go running (was ready to go at 22:00) so I decided to do some fitness-circle training at home. My nose is full of "something", probably a mix of allergy and common cold, which makes my feeling quite bad.. | ||
Wednesday May 21 | ||
| Strength 5:00 [1] | |
| Couple of sets of push-ups and abs..
Came home too late from the city center. I was shopping for a new slick suit for a work party.. :I | ||
Tuesday May 20 | ||
| Running 30:00 [2] 5 km (6:00 / km) | |
| Running to Malminkartano hill | ||
| Uphill running hills 15:00 [4] | |
| Uphill running in Malminkartano 4* to the top. I was only supposed to run to the store but decided to do some uphill running too.. :) | ||
Monday May 19 | ||
| Strength 40:00 [2] | |
| Upper-body workout at home. Felt a little tired after work. | ||
Sunday May 18 | ||
| Running 42:00 [2] 7.8 km (5:23 / km) | |
| Easy running in the morning. First kilometers with Liinu. | ||
| C • More HS women... 2 | ||
| Running 17:00 [2] 3.2 km (5:19 / km) | |
| Warming up and down by running to Pitäjänmäki forest track and back | ||
| Running tempo 19:10 [4] 5 km (3:50 / km) | |
| 4*1,25 on Pitäjänmäki forest track that has some hills too. Felt some pain on my shins after the run, tried do give some cold water to them at shower and will probably do some fitness circle - like training tomorrow to give my legs some rest. | ||
Saturday May 17 | ||
| Running 1:42:00 [3] 21 km (4:51 / km) | |
| Tapiola-Olari-Tapiola + 4* Olari forest track
Running felt good.. Felt a little tired when I woke up (in Liinu's summer place), but later in the evening when I went running I felt fine. | ||
Friday May 16 | ||
| Running warm up/down 36:00 [2] 7.2 km (5:00 / km) | |
| Warming up and down | ||
| Running tempo 13:30 [4] 3.7 km (3:39 / km) | |
| One fast lap over Otsonlahti.
This is the training I wanted to do yesterday. Some fastish running without letting the overall physical stress grow too big. One lap of warming up, one lap faster and one lap warming down.. I'm stil feeling some small "traces" of flue but I'm confident that a night of 8-10 hours of sleep should fix me just fine.. | ||
Thursday May 15 | ||
| Note | |
| (sick) (rest day) | ||
| I felt too tired and sick to go running even if I was intented to go. Sometime's it's better to just rest and today it felt like one of those days. | ||
Wednesday May 14 | ||
| Note | |
| I don't know if it's yesterday's strength-training, night of very little sleep (3-4hrs), work-stress or all combined but something has thrown my body off-balance and I'm feeling really tired today. I think that a good length of "slow-as-I-can" running on some quiet forest-paths after work is the best medicine for this. Un-planned rest days usually just cause more stress and make things worse ("What is wrong with me, aargh I need to rest, will I be fit tomorrow? What should I do?" versus "Hmm, running at this speed feels pretty good, I bet I could run a little faster but I won't.." ;) . Of course if slow running also feels bad it's time to rest | ||
| Jogging 1:20:00 [1] 13.5 km (5:56 / km) | |
| Easy running / jogging in the forest paths in Lintuvaara. It felt OK but it was slow speed too. I might have a little bit of flue too or a bad case of allergy, there is some pollen around in Finland at the moment.
| ||
Tuesday May 13 | ||
| Strength 40:00 [2] | |
| Upper body work-out to give my legs some rest. Push ups, pull ups, abs etc. | ||
Monday May 12 | ||
| Running 48:00 [2] 9.4 km (5:06 / km) | |
| Running from Konala to work in the morning. Running usually feels bad in the morning but today it felt pretty OK | ||
| Running long 1:29:00 [2] 18.5 km (4:49 / km) | |
| From work to home, took the longer route: Vallila-Ruskeasuo-Paloheinä-Konala.
Running felt quite heavy and a little bit hard on the legs. I had some extra weight in my back bag which might have had a small effect in it. Tomorrow probably just some upper-body workout and a rest day for the legs.. | ||
Sunday May 11 | ||
| Running long 1:30:00 [3] 19.5 km (4:37 / km) | |
| Running in Koukkuniemi-Nuottaniemi-Tapiola area near the sea.
At some parts I was running a little faster but at some times almost therapeutically slow. | ||
Saturday May 10 | ||
| Jogging warm up/down 30:00 [1] 4 km (7:30 / km) | |
| Warm up / down before and after the race. | ||
| Orienteering race 35:19 [4] *** 4.6 km (7:41 / km) | |
| Prisma-Rastit. (H21 A2)
5 / 45 2:14 to top. Like yesterday I had pretty good grip on my orienteering (around 1 min of mistakes, biggest individual mistake maybe 15 secs) so I must be happy with that. My legs felt a little bit weak and "stiff" but that might be because of the heavy terrain too. All in all a race I should be happy with, got a thermos for a prize too. I don't have any "big" competitions for a few weeks so next week I'm thinking about increasing my training volume a little.. | ||
Friday May 9 | ||
| Jogging warm up/down 20:00 [1] 2.5 km (8:00 / km) | |
| Warming up / down before and after the race | ||
| Orienteering race 12:14 [5] *** 2.8 km (4:22 / km) | |
| URP Sprint.
14 / 40. +1:24 to top (Föhr). The result was not what I wished for but pretty much what I deserved. I think I made less than 10 seconds of mistakes so I must be happy with my orienteering. Running was not great but OK. I guess I'm just not a sprinter-type. | ||
Thursday May 8 | ||
| Note | |
| (rest day) | ||
| I have two competitions coming, sprint on Friday and middle distance on Saturday so I decided to have a rest day today.
Still some slight slight feeling of flue but I'm able to compete and train anyway. I'm also happy that my knees have felt good during the whole "competition season" even if I had a lot of problems during the winter. | ||
Wednesday May 7 | ||
| Running warm up/down 18:00 [2] 3.5 km (5:09 / km) | |
| Warm up and down | ||
| Running intervals 20:00 [3] 5 km (4:00 / km) | |
| "Run-for-fun" training in Pitäjänmäki "forest track" that includes some steep hills. 1.25 km per lap. Tried to keep it pretty easy..
1 lap (4:45) 1min cooldown 1 lap (4:40) 1min cooldown 2laps (9:30) 1min cooldown | ||
| Jumps and sprints 7:00 [1] | |
| Some jumps and sprints in the end | ||
Tuesday May 6 | ||
| Running 1:25:00 [3] 18 km (4:43 / km) | |
| Running in keskuspuisto, Paloheinä-Laakso.
Stopped for a run on my way from work to home. Running straight after work is usually a bit of a struggle for me, this time the first 10 or so kilometers were tough but after that it started to get better. | ||
Monday May 5 | ||
| Strength 45:00 [2] | |
| Strength excersise in the evening.
Came home quite late from work, still a light feeling of flue.. | ||
Sunday May 4 | ||
| Running 1:35:00 [3] 17 km (5:35 / km) | |
| Running at Nauvo.
I was a little bit tired still from yesterday's competition so I took it quite easy. Tired legs too. | ||
Saturday May 3 | ||
| Jogging warm up/down 20:00 [1] 2 km (10:00 / km) | |
| Warm-up before the race | ||
| Orienteering race 1:17:12 [5] *** 10.4 km (7:25 / km) | |
| Finnspring competition.
I had a little flue and felt really weak and terrible the whole way. Didn't make too many mistakes but still a terrible terrible race.. | ||
Friday May 2 | ||
| Note | |
| (rest day) | ||
| Traveling to Turku.
Started to feel a little sick (flue) during the work day. | ||
Thursday May 1 | ||
| Running warm up/down 20:00 [2] 4 km (5:00 / km) | |
| Before and after intervals | ||
| Running intervals 35:00 [4] 7 km (5:00 / km) | |
| 6*1,2km with 1,5min "cooldowns"
In Otaniemi "sand paths". Felt pretty good | ||