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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Juuso

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  Running23 16:23:38 1229
  Orienteering4 7:26:00 3.79 6.1 1974
  walking3 2:40:00
  cycling1 35:00
  Gym1 28:00
  Total27 27:32:38 3.79 6.1 3203

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Wednesday Aug 31, 2011 #

6 AM

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

Morning run. TIRED!!!

Tuesday Aug 30, 2011 #

6 AM

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

Morning run. Muscles little bit sore , but achilles was not hurting that much. I ran little bit faster than normally.
5 PM

Running 1:56:00 [3] +204m
ahr:132 max:145 shoes: Asics Cumulus 12

Long run. At the end I was rather tried because I didn't have anything to drink with me and lunch was only meal during the day. I think that I cannot train much more during working days.
C • the lack of food 1

Monday Aug 29, 2011 #

6 AM

Running 29:00 [2]

Morning run. Achilles hurting and some othernot so good feelings in legs. I am getting old.
6 PM

cycling 35:00 [2]
ahr:126 max:144

Indoor cycling before strenght-training

Gym 28:00 [3]
ahr:121 max:141

Strenght training.

Sunday Aug 28, 2011 #

10 AM

Running warm up/down 15:00 [2]
shoes: VJ Supra

Only before

Orienteering race 47:00 [5] +129m
ahr:172 max:184 shoes: VJ Supra

Belgium Championships in relay. I was the first leg runner in our 2nd team. First part before map exchange went rather ok with only few mistakes (max 2 minutes). After map exchange I made huge mistake by reading wrong leg. Due to that I had to run one leg twice. According to the splittimes, it caused me 6 or 7 minutes extratime.
Running was rather ok or at least it felt rather ok.

Saturday Aug 27, 2011 #

5 PM

Running 31:00 [2]
ahr:130 shoes: Asics Cumulus 12

Easy running. Achilles was hurting, but if I don´t count that legs and running felt good

Friday Aug 26, 2011 #

Note
(rest day)

Thursday Aug 25, 2011 #

6 AM

Running 27:00 [3]
shoes: Asics Cumulus 12

Morning run. Faster than normally.
6 PM

Running warm up/down 37:00 [2]
ahr:131 shoes: Asics Nimbus 12

10 min before, 5min between 90sec and uphill intervals and 22min after

Running intervals 24:00 [4]
ahr:162 max:173 shoes: Asics Nimbus 12

10*90``/30`` and 3*30``/1` uphill.

Wednesday Aug 24, 2011 #

Running 42:00 [2]
ahr:133 max:152 shoes: Asics Nimbus 12

Short and easy back home. Terrain was different than it was on Monday.

Tuesday Aug 23, 2011 #

Note
(rest day)

Driving back home. We started from Stockholm 6.20am and we were at our garage in Brussels 22.05pm. Total kilometers 1568km. Not really the rest day... In Sveden driving was nice and easy, but in Germany weather was not good and there was quite a much traffic

Monday Aug 22, 2011 #

7 AM

Running 25:00 [2]
shoes: Asics Cumulus 12

Easy morning run.

Sunday Aug 21, 2011 #

10 AM

Running 2:04:00 [3] +178m
ahr:130 max:162

Long and slow run in Eura. Mostly in the forest in the paths, only 2 or 3 km on the road. Good training
8 PM

walking 50:00 [1]

With Virpi

Saturday Aug 20, 2011 #

8 PM

walking 50:00 [1]

With Virpi in Eura

Friday Aug 19, 2011 #

6 PM

walking 1:00:00 [1]

In Tampere with my friend Ville, his wife, Virpi and our Ville. I had to carry Ville (smaller) in my shoulders about half of the time,

Thursday Aug 18, 2011 #

8 AM

Running 29:00 [2]
shoes: Asics Cumulus 12

Easy morning run in Oulu
5 PM

Running warm up/down 10:00 [3]
ahr:132 max:144 shoes: Asics Cumulus 12

Before

Running intervals 25:00 [5] +121m
ahr:155 max:178 shoes: Asics Cumulus 12

3*1000 in Virpiniemi in ski tracks. Average heartrate 159, 168 and 171. The hilly terrain.

Running warm up/down 17:00 [3]
shoes: Asics Cumulus 12

After. Running is getting better. Maybe I will be in shape in OMM

Wednesday Aug 17, 2011 #

8 AM

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

Morning run. Legs tired.

Tuesday Aug 16, 2011 #

11 AM

Running warm up/down 22:00 [2]
shoes: Salomon speedcross 2

Running 37:38 [4] +230m
ahr:159 max:177 shoes: Salomon speedcross 2

At Kommattivaara in the paths. (Last friday I did the long one in the same place)

Monday Aug 15, 2011 #

Note
(rest day)

Fishing.

Sunday Aug 14, 2011 #

Note
(rest day)

only some forest work in the morning. Muscles sore

Saturday Aug 13, 2011 #

Note

Forest work about 5 hours

Friday Aug 12, 2011 #

10 AM

Running 1:39:00 [3] +496m
ahr:133 max:156 shoes: Salomon speedcross 2

Running in skitracks at Kommattivaara (here http://kansalaisen.karttapaikka.fi/kartanhaku/paik...).
Nice training

Thursday Aug 11, 2011 #

8 PM

Running 28:00 [2]
ahr:127 shoes: Asics Cumulus 12

Short evening run. Nice and crispy weather.
We spend a day at Rovaniemi doing some shopping and having some meetings to start to prepare our move back to Finland. Long day and I was rather tired when we came back. Running did good even thought it didn´t feel easy.

Wednesday Aug 10, 2011 #

5 PM

Orienteering 48:00 [3] 6.1 km (7:52 / km) +133m 7:06 / km
ahr:144 max:167 shoes: VJ Supra

Local race in Sodankylä. Very nice terrain. I tried to take easy and enjoyed the terrain.

Orienteering 18:00 [2] +42m
ahr:138 shoes: VJ Supra

Helping the coursesetter and changing one emit.

Running 23:00 [2]
ahr:129 shoes: Salomon speedcross 2

On the road after orienteering and waiting Virpi to pick me up.

Tuesday Aug 9, 2011 #

Note

Not rest day. 6 hours forest work. I draw trees from forest and sawed some more (with chain saw). Really hard work and good training (endurance and strenght). Only 2 breaks during work (about 15 minutes each).
I didn´t know what to put here and decided to make only note.
Last weekends map and routes are updated on Saturday and Sunday.

Monday Aug 8, 2011 #

Note
(rest day)

Sunday Aug 7, 2011 #

11 AM

Running warm up/down 5:00 [1]
shoes: VJ Supra

Only before

Orienteering race 2:34:00 [4] +780m
shoes: VJ Supra

The Finnish Mountain Orienteering 2nd day. Running was easier and terrain was also easier to run. Still very hard terrain. Good training for OMM.
Map: http://www.resultfellows.com/reittiharveli/gadget/...

Saturday Aug 6, 2011 #

2 PM

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

Only before

Orienteering race 2:59:00 [4] +890m
shoes: VJ Supra

The Finnish Mountain Orienteering. 1 st Day. Mistakes at 2 first controls (Map had 10 meter countours and scale 1:25000). Very hard terrain. Lots of climbing and terrain was not very good to run. I was very tired at the end.
Map: http://www.resultfellows.com/reittiharveli/gadget/... (class HB)

Friday Aug 5, 2011 #

Running 23:00 [2]
shoes: Asics Cumulus 12

Short run. Legs didn´t feel that good and that is not good sigh for the weekend. Next 2 days in Finnish Mountain Orienteering.

Thursday Aug 4, 2011 #

2 PM

Running warm up/down 32:00 [2]
ahr:134 max:141 shoes: Asics Cumulus 12

12min before and 20 after

Running intervals 20:00 [4]
ahr:154 max:171 shoes: Asics Cumulus 12

3*1000meters and 1000meters jogging between. In the skiing track (only small hills)

Wednesday Aug 3, 2011 #

Note

6hours of forest work in the evening. totally dead afterwards
11 AM

Running 30:00 [2]

In Sodankylä

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