Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 28 days ending Feb 28, 2011:

activity

time

miles

skiing classic

14:41:00

118.99

(7:24)

191.5

(4:36)

skiing skate

12:47:20

103.27

(7:26)

166.2

(4:37)

running

11:23:56

79.73

(8:35)

128.32

(5:20)

strength and conditioning

5:21:00

ballgames

1:45:00

running/walking

1:14:00

2.17

3.5

orienteering

56:00

3.42

(16:23)

5.5

(10:11)

cordination

37:00

cycling

30:00

Total

49:15:16

307.59

495.02

3:34

0:00

» now

Monday Feb 28, 2011 #

11 AM

running 30:00 [2] 5.0 km (6:00 / km)

Sunday Feb 27, 2011 #

10 AM

skiing skate 3:12:20 [4] 50.0 km (3:51 / km)

Finlandia loppet with joni. Muscles were sore from fridays strength trainings. Conditions were not so good as last year... About 2min faster this time. Speed about same than Hämis has on his easy trainings... Pretty poor time, but longer training that why :D

Saturday Feb 26, 2011 #

6 PM

skiing skate 1:34:00 [2] 21.0 km (4:29 / km)

I have noticed that I have start to like more and more about the classic style, because I have ski it more than skate this winter (or I atleast think so). Still a nice training...

7 PM

running 25:00 [2] 4.2 km (5:57 / km)

Friday Feb 25, 2011 #

9 AM

strength and conditioning 45:00 [2]

Upper body and legs/thighs at schools gym before school

6 PM

strength and conditioning 1:00:00 [3]

First "warm up" with different kind of running movements and then 30 minutes running circuit training. Good training

7 PM

ballgames 50:00 [3]

Good games...

Thursday Feb 24, 2011 #

7 PM

skiing skate 1:57:00 [2] 21.0 km (5:34 / km)
ahr:126

It would have better to ski classic, but because I will ski Finlandia loppet with joni by skate in sunday, I thougth that it would be good to ski litlle bit skate style. Really easy skiing

Wednesday Feb 23, 2011 #

9 AM

running 54:00 [2] 8.0 km (6:45 / km)
ahr:132 max:161

Some controls for today's "competition". Man it was heavy

4 PM

running 20:00 [2] 3.0 km (6:40 / km)

Last controls

8 PM

running 48:00 [3] 8.5 km (5:39 / km)

Picking controls off. Good pace with stops when taking controls of and some relly slow parts. Today's distances are only guesses as always :)

Tuesday Feb 22, 2011 #

9 AM

cycling 30:00 [2]
ahr:132 max:146

15+15min Trying to keep good tempo

strength and conditioning 40:00 [2]
ahr:144 max:112

Circuit training

6 PM

running 40:00 [2] 7.0 km (5:43 / km)
ahr:136

20+20min

running 2:55 [5] 1.0 km (2:55 / km)

running 5:50 [5] 2.0 km (2:55 / km)

10x200m
Don't have enough strength to calculate all times, so I'm just guessing

running/walking 15:00 [1] 1.5 km (10:00 / km)

Recovery parts

7 PM

cordination 15:00 [3]

Some "new" movements

Monday Feb 21, 2011 #

7 PM

Note
(rest day)

I had planned to go to ski, but I made training plan for the whole week and I planned rest day for today, maybe cause feeling is little bit tired...

Sunday Feb 20, 2011 #

12 PM

running 1:00:00 [2] 10.0 km (6:00 / km)

Basic running felt marvelous, but when I run faster parts feeling wasn't so good

1 PM

running 31:00 [3] 5.5 km (5:38 / km)

Some speedplay :DD

2 PM

strength and conditioning 54:00 [3]
ahr:110 max:161

Circuit training... Pyramid: 250 for thighs, calves, stomach and back and some for upper body

Saturday Feb 19, 2011 #

2 PM

skiing skate 2:22:00 [2] 29.0 km (4:54 / km)
ahr:129

Friday Feb 18, 2011 #

6 PM

Note
(rest day)

Wanhojen päivä ;D

Thursday Feb 17, 2011 #

3 PM

skiing classic 1:45:00 [2] 21.0 km (5:00 / km)

Wednesday Feb 16, 2011 #

6 PM

running warm up/down 15:00 [2] 2.5 km (6:00 / km)

running 40:20 [4] 10.0 km (4:02 / km)

First part could have been faster. Running felt good, even if thighs were little bit sore and stiff, but in this kind of slower running they felt nice...
3x3.33km
13.59 176/162
13.21 180/169
13.00 186/172

Tuli jänistettyä Korttelista, vaikka ei se niin törkeen kylmää ollukaan. Saatin Jonikin mukaan ja hyvä treeni tuli niin eipä kuitenkaan hirveesti harmita...

running/walking 18:00 [1] 2.0 km (9:00 / km)

Easier/Recovery parts after every interval

7 PM

running warm up/down 16:00 [1] 2.5 km (6:24 / km)

Warm down

Tuesday Feb 15, 2011 #

2 PM

strength and conditioning 40:00 [3]

At gym after school. Mostly middle body and thighs/legs, but also some upper body as a recovery parts when doing thigh/leg moves

6 PM

Note

Jepulis jee!!!
Ei vertailu kohdat kyllä POM:sta puutu!
Oskari Mikkola 91: Suomen MM-joukkueessa viime vuonna
Aapo Aaltio 93: Viime vuonna rankin 13. (2. H17)
Tommi Oksanen 93: Sm-pitkä 1.
Aleksi Tuovinen 93: Tiukka taistelua ollu
Ja ulkomaalaisista löytyy MM- ja EM-kisa kävijöitä.

Ja vielä mustana hevosena Pauli "Paxi the baron" Huusari: Huhujen mukaan hurjassa kunnosssa, vaikka haukkari ei olekaan kasvanut ;) :D
Ja ilmottautuminen vielä kesken, joten jännä nähä ketä ilmestyy...?

Pää kuntoon ja lähdetään pesee koko porukkaa ;D

Ja, joo jutusta voi päätellä, että arktisesta säästä huolimatta ajatukset laukkaavat jo Portugalin "lämmössä" :))))))

C • kovat 7

7 PM

skiing classic 1:24:00 [2] 16.5 km (5:05 / km)
ahr:132

Monday Feb 14, 2011 #

7 PM

running 50:40 [3] 10.0 km (5:04 / km)

Without heart rate monitor, I just run speed what felt good (didn't push and didn't try to run slow). Watching some control places same time... Running felt good.

Sunday Feb 13, 2011 #

2 PM

skiing classic 2:37:00 [2] 32.0 km (4:54 / km)

To the beginning and end it felt cold, but most of the time (2h) it was fine and I really enjoyed it. Body felt really really fresh, wich was little bit suprise when you are thinking about the last few training days...
10 seconds over goal. Was planned to do circuit training today, but I skipped it for tommorrow :)

Saturday Feb 12, 2011 #

10 AM

running warm up/down 20:00 [2] 3.4 km (5:53 / km)

running 16:02 [5] 5.0 km (3:12 / km)

5x1000m in Pajulahti.
3.19 191/174
3.14 191/177
3.11 191/178
3.11 190/180
3.07 193/180
First one could have been couple of seconds faster, but otherwise I'm really really pleased with result

running/walking 11:00 [1]

Recovery parts

11 AM

running warm up/down 17:52 [2] 3.0 km (5:57 / km)

1 PM

skiing skate 2:04:00 [2] 26.2 km (4:44 / km)
ahr:139 max:162

Beginnig was really hard to me, because of slow weather and low amount of skiing skate. We even swicthed skiis with Hämis and before that skiing got better and better (maybe weather got little bit better)

Friday Feb 11, 2011 #

8 AM

skiing classic 1:18:30 [3] 20.0 km (3:56 / km)

Was planned to do little bit longer and with skate style, but I couldn't get my skis from the car's skibox, because it was frozen. Harder skiing fo change

5 PM

running 36:00 [2] 6.7 km (5:22 / km)

6 PM

strength and conditioning 45:00 [3]

Strength training by Wilho. Many jumps

7 PM

ballgames 55:00 [3]

I made many goals! Unfortunately some of them to our goal

Thursday Feb 10, 2011 #

6 PM

skiing classic 1:39:00 [2] 22.0 km (4:30 / km)

Wednesday Feb 9, 2011 #

9 AM

cordination intervals 22:00 [4]

Basic moves...

strength and conditioning (power walk) 17:00 [3]

running 39:00 [2] 6.5 km (6:00 / km)

6 PM

skiing classic 1:55:00 [2] 24.0 km (4:48 / km)
ahr:129 max:173

Zero glide, diesel man

Tuesday Feb 8, 2011 #

6 PM

running 25:46 [5] 7.32 km (3:31 / km)

Pyramid training 200m-1200m-200m. Trying to raise speed all the time, but didn't manage that, also because our or my miscount. I could have or maybe I should have especially the middle intervals faster, but because I haven't done this training before it was hard to know wat speed I should run. Good training still

200m 46s 158/129 3.50/km
400m 1.32 170/155 3.50/km
625m 2.18 177/163 3.36/km
835m 3.08 178/172 3.45/km
1000m 3.42 180/169 3.42/km
1200m 4.20 185/175 3.37/km
1000m 3.29 186/175 3.29/km
835m 2.49 191/179 3.22/km
625m 2.00 192/175 3.12/km
400m 1.10 195/183 2.55/km
200m 32s 190/181 2.40/km

running warm up/down 26:00 [2] 4.5 km (5:47 / km)
ahr:133

7 PM

running/walking 30:00 [1]

Recovery parts

Monday Feb 7, 2011 #

7 PM

skiing classic 1:36:00 [2] 20.0 km (4:48 / km)
ahr:127 max:155

30min+20+20+26

8 PM

skiing classic 30:00 [4] 9.0 km (3:20 / km)
ahr:153 max:175

3x10min (Vk). Too easy skiing track for faster training, that why heart rates are so low, but was easy and body felt good...

9 PM

strength and conditioning 20:00 [3]

Some middle body training after skiing

Sunday Feb 6, 2011 #

2 PM

skiing classic 1:56:30 [2] 27.0 km (4:19 / km)
ahr:134 max:174

Nice weather...

Saturday Feb 5, 2011 #

12 AM

Note
(rest day)

How many Finnish championship gold medals (youth) has Olli-Markus Taivainen won in orienteering? (don't count ski-o)

C • 18 12

Friday Feb 4, 2011 #

4 PM

orienteering 56:00 [3] 5.5 km (10:11 / km)
ahr:146 max:164

Mostly walking in snow, but I also run little bit (25-30%). Some orienteering (kartta oli osaksi tussattu mustaksi)

Thursday Feb 3, 2011 #

5 PM

skiing skate 1:13:00 [2] 15.0 km (4:52 / km)
ahr:128

6 PM

skiing skate 25:00 [1] 4.0 km (6:15 / km)
ahr:116

With younger clubmates. Heidi had big problems with her skis... (melko rykivää vauhtia)

Wednesday Feb 2, 2011 #

6 PM

running warm up/down 35:00 [2] 5.0 km (7:00 / km)

running race 29:31 [5] 7.7 km (3:50 / km)
ahr:186 max:194

Maybe harder conditions than last time even if it wasn't so cold (actually it was pretty warm). Running felt little tired and I hadn't that kind of strike feeling than last time, but allthough it was a good run...

Testijuoksu 3 kierrosta 7.7 km - Splits

Tuesday Feb 1, 2011 #

8 AM

Note
(rest day)

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