Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hirppa

In the 7 days ending Feb 5, 2014:

activity	#	time	miles		km		+m
Running	6	3:56:30	24.52		39.46		392
Skiing	2	2:35:09	19.48	(7:58)	31.35	(4:57)	677
Orienteering	1	47:30	2.8	(16:59)	4.5	(10:33)	190
Floorball	1	30:00
Strength	1	20:00
Cycling 0	1	50	11.18	(4)	18.0	(3)
Total	10	8:09:59	57.98		93.31		1259
[1-5]	9	7:53:15

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Wednesday Feb 5, 2014 #

5 PM

Running warm up/down 9:42 1.43 km (6:46 / km) +23m 6:16 / km
ahr:136 max:163 shoes: Asics Gel Fuji Attack

Running 32:31 7.44 km (4:22 / km) +110m 4:04 / km
ahr:164 max:175 shoes: Asics Gel Fuji Attack

After a 2 year hiatus from test runs I didn't really know what to expect.
In the warm up this shoe choice felt right but I should've changed to Bolds which were in the car. Only in the uphill I had a good grip and that was the only place also where I got my HR where needed. Too much gap to jusbet but just about right to Turskis.

C • Mulla oli keskisyke 170, va... 2

6 PM

Running warm up/down 9:35 1.41 km (6:47 / km) +12m 6:30 / km
ahr:123 max:132 shoes: Asics Gel Fuji Attack

Testijuoksu 3 kierrosta 7.7 km - Splits

Tuesday Feb 4, 2014 #

7 AM

Cycling 0 50 [0] 18.0 km (3 / km)
(rest day)

A little bit faster homebound.

Monday Feb 3, 2014 #

5 PM

Running 1:55:14 [1] 20.32 km (5:40 / km) +237m 5:22 / km
shoes: Asics Gel Fuji Attack

Turskis: The first split pace (home-Bullis with pöpperösnow). See you on wednesday.

C • Ei riitä, niistän ohi vikal... 1

Sunday Feb 2, 2014 #

12 PM

Skiing 1:44:10 [1] 20.47 km (5:05 / km) +329m 4:43 / km

Slept quite badly since I woke up at 2:00 to neighbour's fire alarm and right after that heard a truck (most likely snowplow but in my mind a fire truck) reversing. No smoke so went back to bed. To wait about 2h to fall asleep again.

Found a new ski-o way to water line. Eventhough it was quite "tetsaus"-skiing I had decided that with this new snow it would be possible to ski to Tapanila. ½ km before (and ½ mm off the skiis glide surface) I saw an ATV with a rolling press behind it coming towards me -> changed direction. Not sure was it any better though.

edit. that route's letter A screams for some gps-scribbling...

Saturday Feb 1, 2014 #

9 AM

Running warm up/down 18:42 3.15 km (5:56 / km)
ahr:117 max:147

10 AM

Running 37:40 5.7 km (6:37 / km) +10m 6:33 / km
ahr:146 max:182 shoes: Asics Gel Nimbus 14

5 x 1000m at Vierumäki. Increasing HR and starting with every 7min.
Felt rather good. Or atleast it felt like I gave pretty much all. Idea was to decrease 10s from the pace every time and execution worked. Funny Ambit gives 10m of climb and it actually can be right at V-mäki.
Saw a familiar looking tall Irish man in HS-shirt doing some sort of a punching exercise. Have to check out next summer did it work.

Turskis: check out the 1,3,5,7,9 splits km to see how well the Suunto's "FusedSpeed" works.

11 AM

Orienteering 47:30 4.5 km (10:33 / km) +190m 8:43 / km
ahr:143 max:160 shoes: Asics Gel Fuji Attack

If you Neil read this, what were those metal "studs" called in o-slang? Whatever those were, they would've been nice in this training. Slippery when snowy.
Nice to do some real orienteering for a change (only couple of legs though).

Friday Jan 31, 2014 #

5 PM

Skiing 50:59 [2] 10.89 km (4:41 / km) +348m 4:02 / km

A bit faster since it was so short. Some running before and after included.

6 PM

Running warm up/down 13:06 [1]

Some basic warm up movements and then a little "find a map symbol from the hall".

Strength 20:00 [1]

Circuit by Sarkka with couple of nice new movements.

Floorball 30:00 [1]
shoes: Asics Gel-Beyond Mt

Thursday Jan 30, 2014 #

Note
(rest day)

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