Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 30 days ending Apr 30, 2011:

activity

time

miles

orienteering

15:35:07

65.19

(14:21)

104.92

(8:55)

running

15:06:11

96.22

(9:25)

154.85

(5:51)

cycling

2:00:46

27.03

(4:28)

43.5

(2:47)

skiing skate

2:00:00

15.53

(7:43)

25.0

(4:48)

strength and conditioning

1:46:00

ballgames

1:21:00

running/walking

57:00

1.93

3.1

cordination

30:00

Total

39:16:04

205.9

331.37

averages - sleep:5

3:04

0:00

» now

Saturday Apr 30, 2011 #

Event: 10MILA 2011

2 PM

running 31:00 [2] 5.3 km (5:51 / km)

9 PM

running warm up/down 18:00 [1] 2.5 km (7:12 / km)

10 PM

orienteering (10mila) 1:15:42 [5] 11.8 km (6:25 / km)

11 PM

running/walking warm up/down 7:00 [1] 1.1 km (6:22 / km)

Runing and walking to the bus stop

Friday Apr 29, 2011 #

10 AM

running 18:00 [2] 3.0 km (6:00 / km)

cordination 7:00 [3]

Thursday Apr 28, 2011 #

4 PM

cycling 32:00 [2] 11.0 km (2:55 / km)

5 PM

running 5:00 [2] 0.8 km (6:15 / km)

6 PM

orienteering 26:00 [2] 2.4 km (10:50 / km)

orienteering 15:00 [4] 2.0 km (7:30 / km)

orienteering 1:00:00 [2] 3.5 km (17:09 / km)

contour map easy parts. One giant mistake

8 PM

cycling 30:00 [2] 11.0 km (2:44 / km)

Wednesday Apr 27, 2011 #

10 PM

orienteering 1:14:00 [4] 8.0 km (9:15 / km)

running 9:00 [1] 1.5 km (6:00 / km)

Tuesday Apr 26, 2011 #

7 PM

cycling 26:42 [3] 10.5 km (2:33 / km)

Cycling to Tapanila

cycling 14:46 [2] 5.0 km (2:57 / km)

Cycling to sport center

8 PM

running 12:00 [2] 2.0 km (6:00 / km)

running 4:55 [5] 1.0 km (4:55 / km)

2x5x28-31s stair intervals. To the beginning rest 1.5h and to the end little bit more

running/walking 25:00 [1] 2.0 km (12:30 / km)

Small jogging and walking as recovery parts

9 PM

cycling 17:18 [2] 6.0 km (2:53 / km)

Cycling home

Sunday Apr 24, 2011 #

10 AM

orienteering warm up/down 21:30 [1] 1.8 km (11:57 / km)

Orienteering to the starting point and back

orienteering intervals 30:57 [4] 3.97 km (7:48 / km)

6 loops. I run 3 almost competition speed and 2 easy... Energy fell down so skipped the last loop.

Hard
8.44/1.1km (7.57min/km)
12.55/1.73km (7.28min/km)
9.18/1.14km (8.09min/km)

orienteering 37:30 [2] 3.0 km (12:30 / km)

At second easy loop I felt so tired (energies fell down) that had to walk half of the loop

Saturday Apr 23, 2011 #

Event: FinnSpring

1 PM

running warm up/down 25:00 [2] 4.0 km (6:15 / km)

orienteering 58:41 [5] 8.1 km (7:15 / km)

1. I took easy and did it bad anyway (30s), second leg without good plan (20s), 4. Mistake near control because didn't watch the place of the control (20s), for sixth same and also some zikzak (20s), seventh bad routechoise and stupid lines, to 8 I was unsure and had to stop couple of times (40s) then also mistake to the 10. Running wasn't the best possible, but not bad. All my mistakes were because of really bad plans. I was hurry all the time and was late in orienteering all the time, which slow down me. I would say that performance was good, but, my orienteering wasn't. Race was pretty even and place was small dissapointment

6 PM

orienteering 1:31:00 [2] 8.0 km (11:23 / km)

O with 15000 map, with out compass

running 10:00 [2] 1.75 km (5:43 / km)

Friday Apr 22, 2011 #

2 PM

orienteering 20:30 [2] 2.0 km (10:15 / km)

Lineorienteering in Liipola. So and so that was it orieteering

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

Thursday Apr 21, 2011 #

4 PM

orienteering 30:46 [5] 3.95 km (7:47 / km)

Rastivarsat's saturday training with extra made by my self. 18 controls and trying to keep competition speed. Some small mistakes. 6 different loops and ofter every loop 2min walking/jogging break

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

Running before and after... Half of it in the forest

5 PM

running 2:30 [5] 0.9 km (2:47 / km)

5x30s hard

Wednesday Apr 20, 2011 #

9 PM

Note
(rest day)

Nyt on kyllä semmonen rata yökupissa, että porukka on ihan pyörällä päästään... Hajontojen hajonta

Tuesday Apr 19, 2011 #

9 AM

Note

Pahoittelen sunnuntain sopimatonta kielenkäyttö... Päähän otti, mutta meni hiukan yli, ei tule toistumaan...
AAA

3 PM

strength and conditioning 45:00 [3]

Mostly middle and upper body

7 PM

Note

Kevyt viikko meneillään Finnspringiä ajatellen ja sen jälkeen yks reilu ja kaks kovaa viikkoa ennen SM-ep:tä... Kyllä tekis mieli treenata enemmän, mut suunnitelman mukaan mennään

Monday Apr 18, 2011 #

3 PM

ballgames (volleyball) 30:00 [1]

Really good games, so deceded to mark as a training... It really was Volleyball

7 PM

running 57:00 [2] 10.0 km (5:42 / km)

8 PM

cordination 13:00 [4]

Sunday Apr 17, 2011 #

12 PM

running warm up/down 18:00 [1] 2.5 km (7:12 / km)

Warm up, couldn't do warm down

orienteering 59:14 [4] 7.5 km (7:54 / km)

@7%6&/7¤$323!+1£=#¤¤%)¤))!!!!!!!!!!!!!!!!!!!!!! mitä paskaa ja tässä tapauksessa voi puhua kirjaimellisesti paskasta. Alku hyvä. 2-3 välillä rupes vatsaa sattuu, 3 löyty kuitenkin helposti ja tulin sen välin hyvin ja olin tässä vaiheessa kärjessä. Vatsaa rupesi vääntämään entistä enemmän ja vauhtia piti hiljentää ja pari kertaa piti pysähtyä ja käydä pusikossa (koko kisan aikana). Vatsaa väänti lähes koko kisan joten aika "hölkkäämiseksi" meni kisa. Kyllä pummiakin tuli kun keskittymisestä ei oikein tullut mitään pahan olon tullessa (ehkä 6min). Kyllä ottaa päähän. Ei kiinnosta... @*#+/=#6559'lorj?!?!!!!!!!!!!!!!!!!!!?!!!!!!!
Loppu verkata ei pystyny kun vatsaan kivisti ja pesulla tuli nojailtua polviin toista kymmentä minuuttia. VATSA PETTI, MUTTA SE EI OLE SYY LUOKATTOMALLE SUUNNISTUSKSELLE vaikka kipu fyysistä puolta haittasikin. Eipä tullu semmoista kauden avausta, mitä ois toivonu....

C • Toi on näitä kevään eka kis... 1

Saturday Apr 16, 2011 #

12 PM

Note
(rest day)

Varmistetaan kropan palautuminen (ei siis mitään herkistelyä :D)... :)

Friday Apr 15, 2011 #

8 PM

running intervals 10:00 [5] 3.5 km (2:51 / km)

10x1min

running 48:00 [2] 8.0 km (6:00 / km)

Tänään tuntu kyllä tiukka viikko kropassa. Juoksemisesta vaikea sanoa, mut ei se kummoiselta tuntunut... Taitaa näillä fiiliksillä puskea lepopäivää huomenna

Thursday Apr 14, 2011 #

10 AM

Note
slept:5.0 (rest day)

At home 01:30

Wednesday Apr 13, 2011 #

9 AM

orienteering 49:00 [3] 5.0 km (9:48 / km)

Over half a course I run intensity 2 and then maybe 2/5 over speed in many different parts... Hard parts felt pretty good!!!!!!! Consentration wasn't the best because of tireness

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

Tuesday Apr 12, 2011 #

10 AM

orienteering 38:35 [4] 5.0 km (7:43 / km)

Starting from intensity 3 and for the end for a while almost in full power... Long legs, only 6 controls. Consentration was best so far. One fast maybe litlle bit over 30 seconds mistake

running 27:00 [2] 4.5 km (6:00 / km)

Before and after orienteering

4 PM

running 24:00 [2] 4.0 km (6:00 / km)

Warm up (and I really mean up) 19min and down 5min

5 PM

orienteering 51:00 [3] 5.0 km (10:12 / km)

Took little bit easier. Much more climb comparing to mornings training...

Monday Apr 11, 2011 #

10 AM

running 1:36:00 [1] 15.0 km (6:24 / km)

Eaaaasyyy running mostly in forest paths. distance is some where between 10 and 20. We had one 300m climb

4 PM

running 12:00 [3] 2.3 km (5:13 / km)

orienteering 49:40 [4] 5.4 km (9:12 / km)

Three small courses with contour map... LOT of small mistakes and being unsure almost all time, consentration wasnt the best

Sunday Apr 10, 2011 #

10 AM

running warm up/down 20:00 [1] 3.3 km (6:04 / km)

11 AM

orienteering race 1:10:34 [5] 8.5 km (8:18 / km)

Better day in physical and orienteering went fine for 45 minutes with maybe 90 second mistakes, then black moment and I stop thinking and made about 5minute mistake to the 17 control (tried to push true the green area in unpurpose). Totally maybe 7.5minute mistakes... :(

Saturday Apr 9, 2011 #

11 AM

orienteering race 43:14 [5] 5.4 km (8:00 / km)

Not good at all. About 5min mistakes and running felt worse than for long time and I just couldn't push like normaly

running warm up/down 15:00 [1] 2.5 km (6:00 / km)

4 PM

orienteering race 32:14 [5] 4.6 km (7:00 / km)

Relay, second leg. Maybe little under two minutrs mistakes, body didn't work at all

running warm up/down 25:00 [1] 4.0 km (6:15 / km)

Friday Apr 8, 2011 #

9 AM

running 38:00 [2] 7.0 km (5:26 / km)

Some intervals

7 PM

running 33:00 [2] 6.0 km (5:30 / km)

Without any snow... With Dany Peley

Thursday Apr 7, 2011 #

3 PM

Note
(rest day)

Wednesday Apr 6, 2011 #

Note

Jaahas Silja-rastit siirretty :(

C • Hämärää touhua 2

9 AM

running 2:00:00 [2] 20.5 km (5:51 / km)

Not too easy -> really good training

Tuesday Apr 5, 2011 #

6 PM

running 52:30 [2] 9.3 km (5:39 / km)

Running before and after hill intervals

7 PM

running hills 27:16 [5] 5.5 km (4:57 / km)

8 intervals. Starting from intesity 3 I think and the ricing the speed with every interval, so whole training wasn't intesity 5 :D. Legs felt quite tired and running didn't feel easy at all (maybe because couple strength trainings what I have had), but still I could run pretty well...
4.01
3.47
3.40
3.29
3.15
3.09
2.56
2.39

running 28:00 [1] 4.8 km (5:50 / km)

Recovery parts