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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Juuso

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  cycling8 5:55:06 64.84 104.35 919
  Running8 5:33:40 33.69(9:54) 54.22(6:09) 682
  Orienteering3 4:28:06 15.39(17:26) 24.76(10:50) 604
  Strenght1 53:00
  Total17 16:49:52 113.92 183.33 2205

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Wednesday Jul 31, 2013 #

Note
(rest day)

Tuesday Jul 30, 2013 #

7 AM

cycling 54:39 [2] 22.7 km (2:24 / km) +82m 2:22 / km
ahr:119 max:136

To work (not shortest route). MTB. About 50% on the paths and smaller roads.
4 PM

cycling 51:00 [3] 16.59 km (3:04 / km) +48m 3:02 / km
ahr:130 max:146

Back home. This time shorter route, but more on the forest and paths

Monday Jul 29, 2013 #

3 PM

Running 55:47 [3] 9.7 km (5:45 / km) +43m 5:38 / km
ahr:134 max:151 shoes: Salomon speedcross 2

Ski tracks and training area in the garrison. Knee was ok, BUT right calf started to hurt at the end. Getting older is not easy. JDE be prepared...
C • the older I get 2

Saturday Jul 27, 2013 #

10 AM

Orienteering 2:20:00 [2] 10.5 km (13:20 / km) +248m 11:56 / km
ahr:124 max:150 shoes: Salomon Speedcross 3

Checking the controls for the 10th August race with Virpi at Luosto. I am coursesetter. Nice, but difficult (technical and hard to run) terrain.

Thursday Jul 25, 2013 #

8 PM

cycling 24:18 [3] 6.71 km (3:37 / km) +83m 3:25 / km
ahr:135 max:154

With MTB. I planned to do the MTB course again, but flat tyre during the course. No repair-kit with or GSM. > Chance of the plan and running back home. Luckily I had my Salomon Speedcross shoes on.

Running 39:53 [3] 6.09 km (6:33 / km) +52m 6:17 / km
ahr:137 max:151 shoes: Salomon Speedcross 3

Running back home with my bike. Knee was ok.

Wednesday Jul 24, 2013 #

5 PM

Orienteering 1:08:18 [4] 7.63 km (8:57 / km) +158m 8:07 / km
ahr:158 max:174 shoes: Vj integrator

Local "race" again with Virpi. She was orienteering and I was acting as a GPS behind her saying instructions. She was running really fast. Nice terrain, but hot weather.

cycling 34:16 [3] 13.28 km (2:35 / km) +89m 2:30 / km
ahr:137 max:156

Back home from the race. On the tarmac with MTB.

Monday Jul 22, 2013 #

7 PM

cycling 1:09:00 [3] 16.97 km (4:04 / km) +268m 3:46 / km
ahr:133 max:153

MTB. Home - Kommattivaara - MTB route (7.6km) - Home. Only 3.6 km on tarmac road

Sunday Jul 21, 2013 #

9 PM

cycling 43:22 [2] 12.7 km (3:25 / km) +129m 3:15 / km
ahr:130 max:147

MTB. Ski tracks home -Kommattivaara - home

Wednesday Jul 17, 2013 #

5 PM

Orienteering 59:48 [4] 6.63 km (9:01 / km) +198m 7:51 / km
ahr:161 max:179 shoes: Vj integrator

Local "race". I was careful and ran all uphills very slow. I also had problems with my stomach > Many stops to do shit...

Tuesday Jul 16, 2013 #

Note
(rest day)

Day with Erika

Monday Jul 15, 2013 #

3 PM

cycling 59:31 [3] 15.4 km (3:52 / km) +220m 3:36 / km
ahr:132 max:161

Showing the skitracks to Bart. Almost whole trip in paths and small roads. Also some hills. Nice training

Saturday Jul 13, 2013 #

Note
(rest day)

Driving back home and on the way serious shopping in Rovaniemi (Lauri).

Friday Jul 12, 2013 #

Note
(rest day)

At Angry Birds Activity Park (Vuokatti)

Thursday Jul 11, 2013 #

2 PM

Running 27:00 [1] 3.2 km (8:26 / km) +87m 7:26 / km
shoes: Salomon Speedcross 3

Following Ville at his race. He did well 29/268
6 PM

Running 53:43 [4] 7.5 km (7:10 / km) +243m 6:10 / km
ahr:148 max:177 shoes: Salomon Speedcross 3

Ukkohalla again. Going up the hill and 3km at race speed in xc-track. Knee was rather ok

Wednesday Jul 10, 2013 #

6 PM

Running 1:15:00 [3] 14.1 km (5:19 / km) +125m 5:06 / km
ahr:144 max:156 shoes: Salomon Speedcross 3

Testing the knee.

Sunday Jul 7, 2013 #

Running 43:45 [2] 6.9 km (6:20 / km) +108m 5:53 / km
ahr:125 max:144 shoes: Salomon Speedcross 3

Testing the knee. No orienteering for a while

Wednesday Jul 3, 2013 #

Note
(rest day)

Tuesday Jul 2, 2013 #

7 AM

Running 28:47 [2] 4.63 km (6:13 / km) +24m 6:04 / km
ahr:132 max:147 shoes: Asics Gel Pulse 3

Morning run to work. Knee was hurting quite much at the beginning. Maybe I have to visit doctor...
5 PM

Running 9:45 [3] 2.1 km (4:39 / km)
shoes: Asics Gel Pulse 3

I tried to run back home from work, but the pain at my knee was too much. Virpi brought me home by car. Now it is time to do some thinking and maybe some alternative training.
I better go and buy some Belgium beers to ease the thinking and also the bad mood due to the injury.

Monday Jul 1, 2013 #

4 PM

cycling warm up/down 7:00 [1]

Indoor

Strenght 53:00 [3]

cycling warm up/down 12:00 [2]

Back home. I was in our military gym

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