Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Juuso

In the 30 days ending Sep 30, 2011:

activity

time

miles

Running

17:41:30

570

Orienteering

4:13:17

715

cycling

3:00:00

Gym

2:56:00

Crosstrainer

1:30:00

Total

29:20:47

1285

2:30

0:00

» now

Friday Sep 30, 2011 #

6 AM

Running 33:00 [2]
shoes: Asics Cumulus 12

Morning run in Helsinki. 2 times around Töölönlahti.

Thursday Sep 29, 2011 #

6 PM

Running 1:14:00 [3]
shoes: Asics Cumulus 12

In Helsinki. First run after rather hard weekend. Still little bit tired, but running started to feel better after 30 minutes. Long day in Seminar could also affect the running.

Wednesday Sep 28, 2011 #

Note
(rest day)

Flight to Helsinki and reception in the evening. In the morning I was too lazy to train and here I didn´t have time.

Tuesday Sep 27, 2011 #

Note
(rest day)

2nd rest in the row. I felt myself still tired and I had a plan to have easy week now. Next week I will do final trainings for the OMM. I hope that my plan will work and I am in good shape in OMM.

Sunday Sep 25, 2011 #

11 AM

Running warm up/down 30:00 [1]
shoes: Salomon speedcross 2

Long warm up as I was trying to ease the pain in my legs due to teh yesterday. Legs felt tired and calves were more than tight. Long warm up with few sprints help a little

Orienteering race 50:30 [5]
ahr:164 max:189 shoes: Salomon speedcross 2

The last leg in Flanders relay. Team with Bart and Els. I was tired. I was able to run faster than normal training speed, but I couldn`t increase the speed or keep it. Few mistakes due to the tiredness.
I had tight race after the last control with other team and I managed to win. Max heartrate is suprisingly high.

Saturday Sep 24, 2011 #

Running race 2:30:00 [4]
shoes: Salomon speedcross 2

Variathlon with Jan and Jan. It was also cycling, carrying things, etc, but I sticked into running. Running felt difficult whole day, but still I am rather satisfied to my shape. I try to put link to webpage during next week.
Nice race and good company. Thanks!!!

Friday Sep 23, 2011 #

Note
(rest day)

Thursday Sep 22, 2011 #

6 AM

Running 30:00 [2]
shoes: Asics Cumulus 12

Morning run before the gym. Legs were "slow" (not totally recovered from yesterday)

Gym 25:00 [2]

Strenght training mainly upper body

Wednesday Sep 21, 2011 #

5 PM

Running 2:01:00 [2] +234m
ahr:130 max:158 shoes: Asics Cumulus 12

Long and easy, including 3*45`` full speed. Shape is getting better. Allthought I had rather intensive day at work and I felt myself tired, running felt easy whole time

Tuesday Sep 20, 2011 #

6 AM

Running 27:00 [2]
shoes: Asics Cumulus 12

Morning run. Legs little bit tired

Monday Sep 19, 2011 #

6 AM

Running 31:00 [3]
shoes: Asics Cumulus 12

Morning run. Good speed. Including 1*1min (full speed= lopputäpö)

6 PM

cycling 30:00 [2]
ahr:123 max:138

1/3

Crosstrainer 30:00 [3]
ahr:131 max:142

2/3

Gym 31:00 [3]
ahr:127

3/3

Sunday Sep 18, 2011 #

11 AM

Running warm up/down 20:00 [2]
shoes: VJ Supra

Orienteering 49:00 [4] **** +163m
ahr:163 max:176 shoes: VJ Supra

National Middle Distance at Arlon. Not satisfied. 3 smaller mistakes (total 2 - 3minutes) and one huge one (about 6 minutes). Running felt rather ok, but orienteering is totally lost

Saturday Sep 17, 2011 #

4 PM

Running 38:00 [3] +116m
shoes: Asics Cumulus 12

Plan was to go to Arlon and run regional race, but I was too tired after the day in Mettlach an Trier (Germany). So only run in Luxemburg in the hilly terrain. We came her yesterday and stayed overnight ith our friends in Luxemburg. So day as a tourist, fun but also gets you tired.
Running felt good.

Friday Sep 16, 2011 #

6 AM

Running 32:00 [2]
shoes: Asics Nimbus 12

Running felt difficult. Some pain in throat. Legs were tired and heavy.

Thursday Sep 15, 2011 #

Note

Sore throat. No good...

6 PM

cycling 30:00 [2]
ahr:121 max:137

Triathlon part 1

Crosstrainer 30:00 [2]
ahr:127 max:136

Triathlon part 2

Gym 31:00 [2]
ahr:118 max:145

Strenght traing and triathlon part 3

Wednesday Sep 14, 2011 #

Note
(rest day)

Not planned, but legs felt tired and I decided that it is smart to have a rest day. Tomorrow a long training session again and during weekend 2 races (middle distance).

Tuesday Sep 13, 2011 #

6 AM

Running 30:00 [2]
shoes: Asics Cumulus 12

Morning run. The last hill with full speed (45sec)

8 PM

Running 1:24:00 [2] +123m
ahr:130 max:150 shoes: Asics Cumulus 12

Including 2*30''/1' full speed. Running felt good and easy. Speed was easy, but I think I am starting to be in better shape.

Monday Sep 12, 2011 #

6 PM

cycling 45:00 [2]
ahr:123 max:137

First part of my indoor "triathlon"

Crosstrainer 15:00 [3]
ahr:129 max:141

2nd part

Gym 29:00 [2]
ahr:120

And strenght training as a last part. Rather good feeling. It was wise decision to skip the morning run

Sunday Sep 11, 2011 #

10 AM

Running warm up/down 20:00 [1]
shoes: VJ Supra

Only before. Long one because I had some pain in my achilles and calves

Orienteering race 1:04:47 [5] +131m
ahr:171 max:182 shoes: VJ Supra

Belgium Long distance championships. Good race and only small mistakes. Running felt good. Map and terrain were the best that I have raced here during these 3 years. Satisfied with my performance.

Saturday Sep 10, 2011 #

6 PM

Running 31:00 [2]
shoes: Asics Cumulus 12

Achilles was hurting.

Friday Sep 9, 2011 #

6 AM

Running 31:00 [2]
shoes: Asics Cumulus 12

Morning run. Legs tired and running felt difficult. Need to ease my training and tomorrow is going to be rest day. Due to this bad feeling I don´t have big expectations for Sunday (Belgium Long Distance Champs)

Thursday Sep 8, 2011 #

7 PM

Running warm up/down 12:00 [2]
ahr:127 max:135 shoes: Asics Nimbus 12

Before

Running intervals 19:30 [4]
ahr:160 max:175 shoes: Asics Nimbus 12

10*90``/30``. Running felt heavy and difficult. I had plan to do more than 10 intervals, but...

Running warm up/down 21:00 [2]
ahr:131 shoes: Asics Nimbus 12

After. Felt better than before the intervals

Wednesday Sep 7, 2011 #

6 AM

Running 29:00 [3]
shoes: Asics Cumulus 12

Legs felt better, but still not the perfect feeling (tired).

6 PM

cycling 30:00 [2]
ahr:121 max:142

I started with this (indoor)

Crosstrainer 15:00 [3]
ahr:127 max:137

Then this...

Gym 31:00 [2]
ahr:118 max:145

and last but not the least strenght-training

Tuesday Sep 6, 2011 #

Note
(rest day)

Yesterday I felt myself really tired (like always). Need to have this rest day

Monday Sep 5, 2011 #

6 AM

Running 27:00 [2]
shoes: Asics Cumulus 12

Morninr run. Tired feeling (and painful; achilles, calves...). No training today and most likely tomorrow is going to be rest day.

Sunday Sep 4, 2011 #

11 AM

Running warm up/down 10:00 [2]
shoes: VJ Supra

Only before. I have had better feelings

Orienteering race 1:29:00 [5] +421m
ahr:167 max:179 shoes: VJ Supra

Interclub in St Vith. Same area was used last year in Belgium 3 days. It was as tough as it was last year. Running was ok about 1 hour, but after that I was too tired. Actually my legs were too tired. Not so many mistakes, but the result is not good because I walked last 2kilometers. Next week is going to be easier than this.

Saturday Sep 3, 2011 #

3 PM

Running 1:06:00 [2] +97m
ahr:129 max:142 shoes: Salomon speedcross 2

In the Foret du Soignes close to Adeps while Ville was in the sportschool. Including 5*15``/1` and 2*1` (last one full speed or like Petteri Muukkonen is saying "Lopputäpö"). Little bit tired feeling whole time.

Friday Sep 2, 2011 #

6 AM

Running 30:00 [3]
shoes: Asics Cumulus 12

Morning run. Good speed. Including 3*45sec (80% full speed - 90% (uphill) - 100%(uphill))

7 PM

Running 1:05:00 [3]

At the beginning legs felt tired.

Thursday Sep 1, 2011 #

6 PM

cycling 45:00 [2]
ahr:128 max:142

Indoorcycling before strenght training.

Gym 29:00 [3]
ahr:122 max:142

Strenght training. Maybe 3 in the intensity is not correct. 2,5 maybe, but the scale is not that accurate

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