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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  running39 18:51:05 122.53(9:14) 197.19(5:44) 900
  skiing classic6 12:02:44 87.78(8:14) 141.27(5:07)
  orienteering9 7:16:07 32.56(13:24) 52.4(8:19)
  running/walking4 3:55:30 8.84 14.22 1290
  strength and conditioning9 3:11:00 0.35 0.57
  skiing skate1 2:00:00 16.78(7:09) 27.0(4:27)
  ballgames1 1:00:00
  cordination2 40:00 2.47(16:13) 3.97(10:05)
  cycling1 10:00
  Map-exercise1 10:00
  Total57 49:16:26 271.3 436.62 2190

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Wednesday Feb 29, 2012 #

2 PM

skiing classic 1:58:00 [1] 20.63 km (5:43 / km)
ahr:117

Skiing track machine hadn't visit at Liipola-Renkomäki, so tracks were at really bad shape. Not that good grip, but otherwise really bad glide :D Just enjoyed from the sunshine :)
4 PM

strength and conditioning 20:00 [3]

For middle body

Tuesday Feb 28, 2012 #

10 AM

running warm up/down 15:00 [2] 2.64 km (5:41 / km)

running hills 38:59 [4] 7.36 km (5:18 / km) +400m 4:10 / km
max:180

Work mans weather - new snow and headwind. Avg hr about 170
4.54
4.54
4.55
4.53
4.52
4.51
4.52
4.48
11 AM

running 39:48 [1] 6.55 km (6:05 / km)

12 PM

Note

Rinnettä, vihreetä ja pikku sälää

Kisakutsu

running warm up/down 35:00 [2] 5.86 km (5:58 / km)

Got excited

Monday Feb 27, 2012 #

6 PM

skiing classic 1:33:44 [2] 19.67 km (4:46 / km)

Chance training, because feeling wasn't the best in the morning - some symptoms of flue.
Feeling got better during the day... At the training it was really good going. About 300km from the waxing of skiis
8 PM

running 20:00 [2] 3.65 km (5:29 / km)

Including 5x(50leaps+10s fast)

Sunday Feb 26, 2012 #

1 PM

skiing classic 3:31:00 [2] 40.41 km (5:13 / km)
ahr:124 max:177

With Paroni and joni. Bad glide

Saturday Feb 25, 2012 #

1 PM

running 1:40:05 [3] 20.5 km (4:53 / km)
ahr:143 max:177

20min 6:00/km (129) ->20min 5:30/km (134) -> 20min 5:00/km (135, downhill) -> 20min 4:30/km (157) -> 20min 4:00/km (167) + 10 warm down with 3x100m
Could feel yesterdays training on my muscels, other wise good feeling. Last 20min little bit over aerobic treshold. Great training!
3 PM

running/walking 10:00 [2] 1.52 km (6:35 / km)

Friday Feb 24, 2012 #

12 PM

running 30:15 [2] 5.46 km (5:32 / km)
ahr:128

1 PM

cordination 30:00 [4] 2.64 km (11:22 / km)

Long and good session...

running 8:30 [2] 1.36 km (6:15 / km)
ahr:135

2 PM

strength and conditioning 16:00 [4] 0.57 km (28:04 / km)

Leaping stairs

running 21:00 [2] 3.3 km (6:22 / km)

Thursday Feb 23, 2012 #

6 PM

skiing skate 2:00:00 [2] 27.0 km (4:27 / km)

Great!

Tuesday Feb 21, 2012 #

11 AM

orienteering race 1:07:48 [5] 8.4 km (8:04 / km)

Tried run with little bit more carefully that orienteering would be better... It was better most of the time, but it was also too careful and I did not reach normal competition speed. Then I also made one really big mistake (4min) when I got stuck in the bush and didn't manage to get down from the cliff.
In total about 6min mistakes.

POM was total flop for me... No really any good performances. Physical part is or at least should be in form, but I can't say so from my head. Just don't know why I was so shit or why it was so difficult to concentrate for me: Unfamiliar terrain types and/or different kind of maps? Break from the orienteering training? Or then I just don't know how to orienteer and what to do in the forest? Maybe I need more mental training! I would be lying if I said that I'm not concerned at all. There is lot to think before real season starts because competitions will be won only by good orienteering
C • Jou 6

running 22:00 [2] 3.28 km (6:42 / km)

12 PM

running 17:30 [2] 2.6 km (6:44 / km)

Monday Feb 20, 2012 #

12 PM

orienteering 43:51 [5] 5.4 km (8:07 / km)

Some parts really well, but otherwise some parts really bad. In total 5-6min, my own performance make me angry...
Tomorrow I will just enjoy from the great terrain and tray to concentrate 100%

running 21:00 [2] 3.27 km (6:25 / km)

running 12:30 [2] 2.11 km (5:55 / km)

7 PM

running 21:15 [2] 3.56 km (5:58 / km)

cordination 10:00 [4] 1.33 km (7:31 / km)

Sunday Feb 19, 2012 #

11 AM

orienteering 48:10 [5] 4.5 km (10:42 / km)

Tänään tein kaiken niin kuin ei pitäisi tehdä! Verkkasin vähän liian pitkään ja tuli minuutin myöhässä lähtökarsinaan kutsumiseen... Toimitsija ei ymmärtänyt ensin, että olen myöhässä ja ei meinannut päästää minua ollenkaan karsinaan, sain kuitenkin selvitettyä tilannetta ja hän ohjasi minut karsinaan ja varmistin toiselta vielä, että kuuluuko minun olla tässä ja hän sanoi joo, sen jälkeen en enää katsonut kelloa...
Lopputulos se, että lähdin minuutin myöhässä ja virallinen aika on 49.10.
En myöskään suunnistanut tänään ollenkaan. 2. 20s, 8. 90s, 9. 10s, 10. 4.30, 13. 100s, in total 8min mistakes. Tyhmänä en rauhoittanut suunnistamista missään vaiheessa vaan sinkoilin sinne tänne. Sinne meni kokonaiskilpailu, mutta ei se ole tässä se mikä *******.
Pitäisi ilmeisesti opetella suunnistamaan!!! (aika tuttu kommentti)

Taidan jättää kirjoittamatta fiiliksen kuvailun :/ :D
C • Jäitä 4

running 26:20 [2] 4.09 km (6:26 / km)

1 PM

running 13:00 [1] 2.0 km (6:30 / km)

Saturday Feb 18, 2012 #

Event: Portugal O'meeting 2012
 
12 PM

running warm up/down 23:30 [2] 3.45 km (6:49 / km)

orienteering 1:08:04 [5] 9.2 km (7:24 / km)

Terrain was much better than model event let think. Running was quite good and results also ok, but orienteering wasn't all the time in my hands. To the 2th should have go straigth (20s), 6th 15s, 10. Bad route choise and execution was bad (45s), 11th 20s, 16th wrong route choise? 15s, 17th defenetly wrong rouste choise 50s and to the 21. brains out and 1min mistake. So in total maybe 4min mistake, so it could have been much better!

POM2012 day1
C • Jou 4
2 PM

running 15:20 [2] 2.5 km (6:08 / km)

7 PM

running 12:00 [1] 1.4 km (8:34 / km)

orienteering 18:55 [5] 3.9 km (4:51 / km)

Great sprint, awful performance - one almost min mistake
8 PM

running 12:14 [1] 1.73 km (7:04 / km)

Friday Feb 17, 2012 #

11 AM

orienteering 41:38 [3] 4.2 km (9:55 / km)
ahr:144

Model event1... Zaissea!
1 PM

orienteering 1:02:31 [3] 4.7 km (13:18 / km)

Terrain better, but going and orienteering ZAISSEA!!!!!!!

running 1:57 [2] 0.3 km (6:30 / km)

C • Pistäpä 3

Thursday Feb 16, 2012 #

1 PM

orienteering 1:07:25 [3] 9.8 km (6:53 / km)
ahr:147

Nice terrain and it was really fun to orienteer aster a long time. Quite easy other wise, but quite big mistake to the 10th...

http://www.ls37.fi/karttoja/show_map.php?user=aaan...
C • Hylsy! 3

running 5:00 [2] 0.85 km (5:53 / km)

5 PM

running 6:00 [1] 0.8 km (7:30 / km)

orienteering (sprint) 17:45 [4] 2.3 km (7:43 / km)
ahr:164

Sprint with little bit faster pace. Bad, bad and bad! There wasn't any marks at controls, which make it more difficult!
7 PM

running 20:00 [2] 3.48 km (5:45 / km)

Wednesday Feb 15, 2012 #

6 PM

Note
(rest day)

Tuesday Feb 14, 2012 #

12 PM

skiing classic 1:30:00 [2] 18.24 km (4:56 / km)
ahr:124 max:161

Easy skiing, low heart rates... Skipped circuit traininig because of tired feeling on muscles :)
5 PM

Note
(rest day)

Verrattuna Pohjola-ryhmäläisiin ja muihin junnuihin, jotka olivat testeissä

Ratatestissä: 8./15. 31s keulaan ja 3s alta keskiarvon
Maastotestissä: 3./16. 1.15 keulaan ja 2.12 alta keskiarvon
Eniten parantamista jo ennalta tiedostetuissa heikkouksissa eli nopeudessa (200m) ja voimassa (10loikka, jalat rekkiin vatsa liike), joissa hiukan alta keskiarvon :)

Monday Feb 13, 2012 #

1 PM

running warm up/down 15:00 [3] 3.0 km (5:00 / km)

running race 17:12 [5] 4.8 km (3:35 / km)
ahr:187 max:192

Another test: 5000m with two hurdles and one "control" in every 200m lap... The test isn't really a 5000m, because it's run on inside track, when lap is maybe 190m not 200m. I don't know what is the sense on that :o
Again quite good, but difficult to say more, because don't know the results yet... Last years fastest was Jere Pajunen 15.56 :)
Hurdles and control make the running hard and in my opinnion maybe 3s or even more slower in one lap (15s or more in km)
2 PM

running warm up/down 15:00 [2] 2.7 km (5:33 / km)

6 PM

running warm up/down 10:30 [1] 1.46 km (7:12 / km)

At my youth training easy jog with youngsters... Calves stuck and heart rate high, not really a suprise :D

running/walking (stairs) 43:30 [3] 3.54 km (12:17 / km) +450m 7:31 / km
ahr:139

Walking stairs (strength)

strength and conditioning 7:30 [3]

Some easy short jumps on stairs
7 PM

running warm up/down 10:00 [1] 1.47 km (6:48 / km)

Sunday Feb 12, 2012 #

2 PM

running warm up/down 17:30 [2] 2.13 km (8:13 / km)
ahr:145 max:178

Checking some places from the terrain test route...
3 PM

running race (terrain test) 50:30 [5] 8.85 km (5:42 / km) +500m 4:27 / km
ahr:186 max:192

Quite good
C • Mikä tässä 5
4 PM

running warm up/down 18:25 [2] 2.95 km (6:15 / km)
ahr:135

6 PM

Note

Changed my hope for 10mila leg from 4.->10., because its better for me when thinking about the bigger picture :)
C • Mate? 2

Saturday Feb 11, 2012 #

9 PM

running 31:24 [2] 5.79 km (5:25 / km)
ahr:133 max:181

Good going even if feeling yesterdays training on my calves
3x(50leaps+10s speed up)

Friday Feb 10, 2012 #

5 PM

running 30:27 [3] 5.43 km (5:36 / km)

Leaping uphills
6 PM

running/walking 2:00 [1]

Some warm up

strength and conditioning 33:30 [3]

Jump rope circuit - good
7 PM

ballgames 1:00:00 [4]

Floorball, good games. Jumping all the breaks with jump rope -> really good training
8 PM

cycling (exercise) 10:00 [1]

Before stretching

Thursday Feb 9, 2012 #

10 AM

Note

My Yahoo Mail went mad, so now you can sent mail to my new account (aleksi.anttolainen@hotmail.fi) or (aleksi.anttolainen@lyk.fi which turns all the mail to first one :D)
6 PM

running intervals 25:00 [4] 5.5 km (4:33 / km)

5x5x(15s/45s)
Interval paces maybe round 3.00-2.40 with little bit faster pace to the end

running 45:00 [2] 7.0 km (6:26 / km)

Warm up and down and 5min recovery after every interval set

running race 28 [5] 0.2 km (2:20 / km)

200m lousy 27.5s after training

strength and conditioning 4:00 [3]

Some 10leaps after training: Really really lousy 24,60m as a result. Ofcourse I could have done better if I hadn't done these after that kind of training, but that doesn't change the fact that I am lousy at jumps :/

Wednesday Feb 8, 2012 #

4 PM

skiing classic 2:00:00 [2] 24.32 km (4:56 / km)
ahr:131

7 PM

strength and conditioning 30:00 [3]

Circuit for middle body

Tuesday Feb 7, 2012 #

4 PM

Note
(rest day)

Monday Feb 6, 2012 #

8 PM

running 20:00 [2] 3.55 km (5:38 / km)
ahr:129

Easy short run before strething

Sunday Feb 5, 2012 #

11 AM

running 20:46 [4] 5.0 km (4:09 / km)
max:194

5.25
4.45
3.58
3.34
3.04

running warm up/down 30:00 [1] 4.5 km (6:40 / km)

Warm up and down and some running technique
4 PM

skiing classic 1:30:00 [2] 18.0 km (5:00 / km)

Easy recovery skiing with some "rusko"s
10 PM

Note

Little bit less training than had planned for this week (SNIFF!), because of "coach studying" at weekend and cold temperature made some changees to trainings. Next week little bit easier and then doing same tests than national teams and then to the POM!!!!

Saturday Feb 4, 2012 #

1 PM

Map-exercise 10:00 [1]

O-trainings, map exercise and warm up :D
6 PM

running 1:36:41 [2] 12.46 km (7:46 / km)
ahr:137 max:167

Running at Vierumäki, mostly in small or even smaller paths :) Some speedplay to the end

Friday Feb 3, 2012 #

10 AM

running 1:33:40 [3] 18.6 km (5:02 / km)
ahr:146

PK2 Pajulahdessa... 3x6km kiihtyen vauhdeilla 5.30 (33min), 5.00 (30min) ja 4.30 (27min). Sykkeet 139, 149 ja 153. Pieni tauko valojäniksen vauhtiamuuttaessa ja juodessa (about minsa).
Loppuun 3x100m avarit hölkkä palautuksella :)
4 PM

strength and conditioning 45:00 [3]

At gym with Paxi... 10min middle, 20min thighs and 15min upper body

Thursday Feb 2, 2012 #

4 PM

running/walking (snow) 3:00:00 [1] 9.16 km (19:39 / km) +840m 13:28 / km
ahr:119 max:157

Walking at snow... Almost half a training walking up and down really steep hill, which was really tough for muscles. The hill was so steep that with snow I had to go much with four-"wheel" drive :D
Maybe little bit grazy, but good training... :)

Wednesday Feb 1, 2012 #

11 AM

running 17:06 [2] 3.2 km (5:21 / km)

12 PM

running 16:43 [5] 5.0 km (3:21 / km)
ahr:190 max:197

Quite good, nothing special... :)
C • hyvät on sykkeet! 5
1 PM

running 11:30 [1] 1.5 km (7:40 / km)

strength and conditioning 5:00 [3]

Pench press
8 PM

strength and conditioning 30:00 [3]

Circuit training, mostly for middle body, but also some leg/thigh movements

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