Training Archive: M_LIn the 31 days ending 2008-08-31:
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| 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 | S | |||||||||||||||||||||||||||||||||||||||||||
Sunday Aug 31 | ||
| Note | |
| (sick) | ||
| Light feeling of flue | ||
Saturday Aug 30 | ||
| Jogging warm up/down 25:00 [1] 3.7 km (6:45 / km) | |
| Warming up for the race | ||
| Orienteering race 49:55 [4] 6.5 km (7:41 / km) | |
| Husqvarna mid distance
Mistakes ruined my race.. I made a 2.5 min mistake already on the 3rd control and had troubles concentrating on the race after that.. Made about 2 more minutes of mistakes also on later controls I have to get a grip on my orienteering.. | ||
Friday Aug 29 | ||
| Jogging 20:00 [3] 3.6 km (5:33 / km) | |
| Morning jogging to the store and back | ||
Thursday Aug 28 | ||
| Running intervals 14:28 [5] 3.75 km (3:51 / km) | |
| "Run-for-fun" training in Pitäjänmäki forest track.. (incl. hills)
1,25km 5:06 1min cooldown 1,25km 4:46 2min cooldown 1,25km 4:36 Some fast running with accelerating speed.. Felt good.. | ||
| Jogging warm up/down 20:00 [1] 3.75 km (5:20 / km) | |
| Warming up and down + cooldowns | ||
Tuesday Aug 26 | ||
| Running tempo 30:28 [5] 7.8 km (3:54 / km) | |
| With accelerating speed.
15:28 at halfway point. I wanted to do same kind of training as last week but this time with accelerating speed. Started quite easy (partly because of legs that were like jäkki) but after the halfway point started to accelerate. In the end I was flying. Did my trademark vomiting on the finish line too, probably just because of all the nuts I ate before running. Yey me.. | ||
| Jogging warm up/down 15:00 [1] 2.7 km (5:33 / km) | |
| Before and after running | ||
| Cycling 56:00 [1] 17.6 km (3:11 / km) | |
| Cycling to Vallila and back | ||
Monday Aug 25 | ||
| Cycling 26:00 [1] 8.8 km (2:57 / km) | |
| Cycling to Vallila | ||
| Cycling 28:00 [1] 8.8 km (3:11 / km) | |
| Cycling back | ||
| Strength 40:00 [1] | |
| Upper body - midsection.. Pretty good training.. | ||
Sunday Aug 24 | ||
| Orienteering race 45:06 [5] 7.2 km (6:16 / km) | |
| E-Games in Espoo
15/57 45:06 +5:42 This was an OK race. I made one 1minute mistake and two 30 second mistakes so I can't be TOO happy with my orienteering but all in all it felt like an OK race: I was concentrated and felt OK physically. At the moment I feel like I'm in a same kind of situation as in the beginning of the season: not near my top shape but hopeful that a couple of good training weeks can rise me to new levels.. :) | ||
| Jogging warm up/down 20:00 [3] 2.5 km (8:00 / km) | |
| Warming up and down | ||
Saturday Aug 23 | ||
| Jumps and sprints 15:00 [3] | |
| Sprints in the paths near Lintuvaara. | ||
| Running 35:00 [3] 6.5 km (5:23 / km) | |
| Running near Konala (including the jumps and sprints) | ||
Thursday Aug 21 | ||
| Running intervals 10:28 [4] 3.2 km (3:16 / km) | |
| Interval training in Pitäjänmäki sport track. (I got the idea for this training from a team mate)
I was supposed to run 10*400m but as my lap times started to get slower I stopped at lap #8. laps 1-4 1:22-1:18 lap 5 1:17 lap 6 1:15 lap 7 1:17 lap 8 1:19 -- 150-200 meter cooldowns in the middle. Last winter I ran 1km in 3:02 (if I remember correctly) after a set of 1km intervals which shows I'm not in my top shape at the moment but hey, it was a good training anyway.. | ||
| Jogging 32:00 [1] 5 km (6:24 / km) | |
| Warming up / down plus "cooldowns" in the middle | ||
Wednesday Aug 20 | ||
| Cycling 28:00 [1] 8.8 km (3:11 / km) | |
| Cycling to Vallila | ||
| Cycling 27:00 [1] 8.8 km (3:04 / km) | |
| Cycling back | ||
| Note | |
| (rest day) | ||
| I had to publish a "demo site" for a project in the evening so I didn't have time to go running. It was a good rest day anyway.. (I cycle so easily it's not really training) | ||
Tuesday Aug 19 | ||
| Cycling 28:00 [1] 8.6 km (3:15 / km) | |
| Cycling to a "client" | ||
| Cycling 28:00 [1] 8.6 km (3:15 / km) | |
| Cycling back | ||
| Running tempo 30:06 [4] 7.8 km (3:52 / km) | |
| Running from Pitäjänmäki to Hämeenlinnanväylä and back.
15:00 at halfway point I tried to run fast but smooth but my legs were a little stiff (maybe from cycling) and arms as well (maybe from yesterday's strength training).. Last 2 weeks have been quite nice at work so I SHOULD have proper energy to train.. At least today it felt like a good training. This training is part of my attempt to increase the amount of fast-speed trainings and stretching to find the missing speed and "smoothness" in my running in competitions too.. | ||
| Jogging warm up/down 15:00 [3] 2.8 km (5:21 / km) | |
| Warming up and down | ||
Monday Aug 18 | ||
| Cycling 28:00 [1] 8.7 km (3:13 / km) | |
| Cycling to Vallila | ||
| Cycling 27:00 [1] 8.7 km (3:06 / km) | |
| Cycling back | ||
| Strength 45:00 [3] | |
| Solid upper body strength training | ||
Sunday Aug 17 | ||
| Note | |
| (rest day) | ||
| Felt like taking a rest day after the failure in regional champs.
"Luckily" I have experience of running very poorly in the summer but still doing good runs in the autumn so there is still some hope for my poor soul. Also my team-mate Tapsa's great run in Jukola is a good example of how a short period of "A class" trainings can raise an orienteerer in to new heights so yeah, more hope for me I guess.. | ||
Saturday Aug 16 | ||
| Orienteering race 1:35:45 [4] **** 10 km (9:34 / km) | |
| Terrible race... | ||
| Jogging warm up/down 20:00 [1] 3 km (6:40 / km) | |
| Warm-up and down | ||
Friday Aug 15 | ||
| Cycling 1:11:00 [1] 22 km (3:14 / km) | |
| Easy cycling | ||
Thursday Aug 14 | ||
| Running 1:30:00 [3] 17.2 km (5:14 / km) | |
| Running in Konala-Pitkäkoski-Konala area.. This was a good day in many ways.. | ||
Wednesday Aug 13 | ||
| Cycling 47:00 [1] 14 km (3:21 / km) | |
| Easy cycling | ||
Tuesday Aug 12 | ||
| Cycling 28:00 [1] 8.6 km (3:15 / km) | |
| Cycling to Vallila | ||
| Strength 50:00 [2] | |
| Full body workout | ||
| Cycling 29:00 [1] 8.7 km (3:20 / km) | |
| Cycling back | ||
Monday Aug 11 | ||
| Running 1:33:00 [2] 15 km (6:12 / km) | |
| Easy running in the paths of Lintuvaara-Leppävaara | ||
Sunday Aug 10 | ||
| Orienteering race 49:00 [4] 5.8 km (8:27 / km) | |
| Very bad race.
I broke my compass at some point of the race and let that + a guy trying to overtake me break my concentration. A bad race physically and orienteering-wise, my legs were just out of energy and so was my head.. | ||
| Jogging warm up/down 30:00 [1] 4 km (7:30 / km) | |
| Long warm-up.. | ||
Saturday Aug 9 | ||
| Jogging 45:00 [1] 6 km (7:30 / km) | |
| Jogging with Liinu | ||
Friday Aug 8 | ||
| Running 1:15:00 [3] 13.5 km (5:33 / km) | |
| Running in Porvoo, taking quite easy.. | ||
Thursday Aug 7 | ||
| Running intervals 29:21 [4] 7.5 km (3:55 / km) | |
| Running intervals in Pitäjänmäki forest track that has some hills too.
1,25 km 4:36 -- 2,5 km 9:53 -- 2,5 km 10:06 -- 1,25km 4:46 It felt pretty OK. I wasn't pushing too hard but got a good solid training anyway. Seems like it's quite important to plan your eating etc. based on your training as today I was more prepared for the training and able to do it too.. | ||
| Jogging warm up/down 26:00 [1] 5 km (5:12 / km) | |
| Warming up + down + cooldowns between intervals | ||
Wednesday Aug 6 | ||
| Cycling 31:00 [1] 9 km (3:27 / km) | |
| Cycling to Vallila | ||
| Cycling 32:00 [1] 9 km (3:33 / km) | |
| Cycling back | ||
| Running 42:00 [1] 7 km (6:00 / km) | |
| I was supposed to do some proper running but I was totally exhausted and decided to slow down and turn back.. | ||
Tuesday Aug 5 | ||
| Cycling 29:00 [1] 8.2 km (3:32 / km) | |
| Cycling from Konala to Vallila to work | ||
| Cycling 28:00 [1] 8.2 km (3:25 / km) | |
| Cycling from work to back | ||
Monday Aug 4 | ||
| Strength 50:00 [3] | |
| Solid upper body work out | ||
Sunday Aug 3 | ||
| Running 41:00 [2] 9 km (4:33 / km) | |
| Lazy running | ||
Saturday Aug 2 | ||
| Jogging warm up/down 30:00 [1] 4 km (7:30 / km) | |
| Warming up / down before and after the competition.. | ||
| Orienteering 40:08 [4] **** 5.73 km (7:00 / km) | |
| Pajulahti-rastit 10 / 25 +4:28
Less than 1 min of mistakes so in that sense I have to be happy. Result was however not very pleasing.. Running felt quite good in the forest so I was a little surprised to find out I lost almost 4,5 minutes to the top.. I guess I just wasn't physically sharp enough.. | ||
Friday Aug 1 | ||
| Note | |
| Met a friend at the city after work and had a rest day.. | ||