Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Juuso

In the 31 days ending Dec 31, 2011:

activity

time

miles

Orienteering

8:02:07

429

Running

7:47:11

270

cycling

4:55:00

Gym

2:54:00

Crosstrainer

1:40:00

Skiing (Cross-country)

1:29:00

Total

26:47:18

699

3:50

0:00

» now

Friday Dec 30, 2011 #

11 AM

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

Before. Legs felt really tired and calves were sore

Orienteering race 54:00 [4] **
ahr:164 max:176 shoes: VJ Supra

Sylvester Day 5. I was really tired and couldn`t push as hard as previous days. Lower HRM is showing that as well. Terrain was not very nice. Actually I hated it, shit terrain.
5 days 5 races. Result tired man. I think I beat the other finn (Jyrki Nieminen from LHR) and I am rather satisfied with my performance. Running is getting better and orienteering is in my control. Now is good to continue to Belgium Night Champs. Training must be very wice and I start it with 1 or 2 rest days.
Happy and succesful new year 2012

Running warm up/down 7:00 [1]

After

Thursday Dec 29, 2011 #

11 AM

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

Before.

Orienteering race 49:07 [5] ***
ahr:169 max:178 shoes: VJ Supra

Sylvester Day 4. Good race again. I was afraid before the race because my legs were like the stone. To my suprise, running felt rather good and orienteering went fine (only 3 mistakes, totally maybe 90 sec). I was best finnish orienteerer in our class 2nd day in a row.

Wednesday Dec 28, 2011 #

11 AM

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

Before. Legs felt tired, but long warm up helped a little

Orienteering race 51:30 [5] ***
ahr:170 max:180 shoes: VJ Supra

Sylvester Day 3. Good race, technically more demanding race. Orienteering went well, 3 mistakes totally maybe 1`30`` and running felt better than yesterday

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

After

Tuesday Dec 27, 2011 #

11 AM

Running warm up/down 22:00 [2]
shoes: VJ Supra

Before

Orienteering race 42:40 [5] **
ahr:168 max:181 shoes: VJ Supra

Sylvester day 2. Not good race. Not big mistakes, but running was too slow. I tried to push, but somehow my speed was poor if I compare it to the others.

Running warm up/down 11 [1]
shoes: VJ Supra

After

Monday Dec 26, 2011 #

11 AM

Running warm up/down 18:00 [2]
shoes: VJ Supra

Before

Orienteering race 54:50 [4] **
ahr:169 max:182 shoes: VJ Supra

Sylvester Day 1. Easy course and terrain. I could notice that I have not ran races for a while. I could have run longer with same speed or at least now I am thinking so.

Running warm up/down 12:00 [3]
shoes: VJ Supra

After. Running back to CC. Running felt easy

Sunday Dec 25, 2011 #

1 PM

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

Saturday Dec 24, 2011 #

Note
(rest day)

Friday Dec 23, 2011 #

11 AM

cycling 30:00 [2]
ahr:128 max:150

Indoor. Before strenght training

Gym 32:00 [3]
ahr:128 max:154

Strenght training. I can notice some improvment in upper body, but not in legs. Perhaps yesterdays run caused some weakness that I felt today

Crosstrainer 15:00 [2]
ahr:130

After strenght training. HRM was rather high all the time

Thursday Dec 22, 2011 #

1 PM

Running warm up/down 15:00 [2]
ahr:135 max:142 shoes: Salomon speedcross 2

Before from parking place in Avenue Tervuren to Adeps.

Running 35:00 [4]
ahr:164 max:174 shoes: Salomon speedcross 2

About 7,5km at Foret du Soignes. Some parts in the forest

Running warm up/down 21:00 [2]
ahr:131 shoes: Salomon speedcross 2

After. Back to car. Forest and paths were really muddy and wet

Wednesday Dec 21, 2011 #

Note
(rest day)

Too busy with all Christmas prepaprations (shopping and going from one place to another, which takes time in Brussels). In the evening I changed run to Leffe...

Tuesday Dec 20, 2011 #

6 AM

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

Morning run. Rather good speed

Monday Dec 19, 2011 #

5 PM

cycling 20:00 [2]
ahr:126 max:143

Indoor before strenght training

Gym 30:00 [3]
ahr:132 max:159

Strenght training

Saturday Dec 17, 2011 #

1 PM

Skiing (Cross-country) 1:29:00 [3]
ahr:138 max:167

Crosscountry skiing (skate) in Sodankylä. HRM was rather high, but skiing felt easy. I have missed the real winter and skiing

Friday Dec 16, 2011 #

6 PM

Running 38:00 [2]
shoes: Salomon speedcross 2

Short run in Sodankylä after long journey. I started 5.45am from Brussels and now in the middle of winter wonderland. VERY NICE. About 30cm of snow, -1 degrees and silence.

Thursday Dec 15, 2011 #

Note
(rest day)

Too busy.

Wednesday Dec 14, 2011 #

7 PM

cycling 30:00 [2]
ahr:126 max:144

Indoor. Recovery training. Calf is almost normal.

Tuesday Dec 13, 2011 #

9 AM

Crosstrainer 45:00 [3]
ahr:138 (injured)

Alternative training. Calf is better...

cycling 45:00 [3]
ahr:142

Monday Dec 12, 2011 #

2 PM

cycling 45:00 [2]
ahr:126 max:147 (injured)

Indoor.

Gym 27:00 [3]
ahr:136 max:164 (injured)

Strenght training. I decided to try cycling and strenght training allthought calf was still hurting. I could feel it, but it didn´t bother. Hopefully I can run again on Thursday or Friday

Sunday Dec 11, 2011 #

Note
(injured) (rest day)

Calf still hurting quite much.

Saturday Dec 10, 2011 #

Note
(injured) (rest day)

Friday Dec 9, 2011 #

2 PM

Orienteering 3:50:00 [2] +429m
ahr:127 max:163 shoes: Salomon speedcross 2

Checking the controls for the 1st National with Bart. We are coursesetters. I have tried to plan as demanding courses as possible. That means lots of climbing, long legs with routechoises and after that short ones in detailed area. Winning times should be like in long distance they normally are.

Thursday Dec 8, 2011 #

1 PM

Crosstrainer 30:00 [3]
ahr:134 max:147

Before strenght training

Gym 29:00 [3]
ahr:133 max:148

Strenght training

cycling 15:00 [3]
ahr:143 max:154

Indoor after strenght training. Good tempo during the whole training. I had some extra energy due to the Belgian byrocracy. I tried to take care of some issues regarding our daughter, it was not the easy case even thought I was thinking it should be. Tomorrow second round. PERKELE!