Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 30 days ending Sep 30, 2012:

activity

time

miles

orienteering

11:53:27

50.7

(14:04)

81.6

(8:45)

running

11:27:06

75.09

(9:09)

120.85

(5:41)

running/walking

9:28:27

41.17

(13:48)

66.26

(8:35)

strength and conditioning

2:35:00

ballgames

1:15:00

stretching

6:25

Total

36:45:25

166.97

268.71

[1-5]

36:39:15

3:11

0:00

» now

Sunday Sep 30, 2012 #

1 PM

running/walking 3:07:07 [1] 22.49 km (8:19 / km)
ahr:127 max:168

Some hills (got over 1000m ascent)

Saturday Sep 29, 2012 #

10 PM

orienteering 1:01:15 [5] 8.7 km (7:02 / km)
ahr:175 max:190

FC-nigth! Physically good (best of the autumn) and orienteering ok with two bigger mistakes... 6th is ok, but I want more both in performance and position! Lot more :)

running 35:24 [2] 5.95 km (5:57 / km)

Thursday Sep 27, 2012 #

2 PM

running/walking 3:11:20 [1] 22.37 km (8:33 / km)
ahr:124 max:164

With Joni at Tiirismaa... Some "extra" hills

9 PM

stretching 25 [0]

Wednesday Sep 26, 2012 #

8 PM

orienteering 46:51 [4] 5.5 km (8:31 / km)

Tighs sore and tired from strength training... One big mistake other wise basic really careful nigth orienteering

9 PM

running 28:28 [2] 5.04 km (5:39 / km)

10 PM

stretching 30 [0]

Tuesday Sep 25, 2012 #

10 AM

stretching 15 [3]

12 PM

running 28:00 [2] 4.8 km (5:50 / km)

Warm up and long recovery sets

running 25:00 [4] 5.7 km (4:23 / km)

5x5x15s/45s/4min

running 24:00 [2] 3.0 km (8:00 / km)

Picking up controls

6 PM

strength and conditioning 1:03:00 [3]

At gym in Järvenpää... Better and harder set than last time

10 PM

stretching 25 [0]

Monday Sep 24, 2012 #

10 AM

stretching 15 [0]

2 PM

running/walking 30:00 [1] 3.2 km (9:22 / km)

Controls to the forest (52min)

Sunday Sep 23, 2012 #

11 AM

stretching 15 [0]

strength and conditioning 27:00 [3]

For middle body

4 PM

running 16:30 [2] 3.0 km (5:30 / km)

orienteering 36:53 [5] 5.4 km (6:50 / km)

Not mistake free performance like I promised to Terkelsen, but good orienteering. 1. 10s lookin near the control, 4. 30s mistake, 6. 10s (and bad routechoise and execution), 10. 15s some unsureness
Tighs quite sore and tigth from yesterdays "trying to do gym" trainnig, but otherwise body worked quite well - some positive signals :) Maybe my muscles (<-joke ;)) needed some irritant :)

Saturday Sep 22, 2012 #

10 AM

stretching 15 [0]

Note

"Perus" veriarvot kohdallaan kohdillaan, mahdollinen mycoplasma selvinnee ens viikon alussa... Jos sitä ei ole niin sit on vähän tyhjä olo, no ei kai se auta kun syödä ja levätä hyvin, sekä treenailla fiiliksen mukaan.

P.S Tilasin uuden garminin :)

4 PM

running 32:00 [2] 5.6 km (5:43 / km)

5 PM

strength and conditioning 40:00 [3]

Salilla. Takareisi kramppas kun tein kyykkyä 50kg, joten harjoituksesta tuli torso... Lihaksisto ei vaan tunnu hyvältä kun sillä joutuu selvästi tekemään työtä :/

Friday Sep 21, 2012 #

6 PM

running 40:30 [2] 7.8 km (5:12 / km)

Hyvä vauhti, huono fiilis

7 PM

stretching 30 [0]

Thursday Sep 20, 2012 #

10 AM

Note

Visited doctor and take some blood tests... Some results tomorrow and the rest on the beginning of next week

Wednesday Sep 19, 2012 #

5 PM

stretching 25 [0]

8 PM

orienteering 57:27 [4] 5.9 km (9:44 / km)

Ei hyvää päivää, Aleksi!! Vetelin vähän sinne päin eli ihan miten sattuu...

running 10:00 [2] 1.8 km (5:33 / km)

Tuesday Sep 18, 2012 #

6 PM

orienteering 1:04:14 [3] 5.8 km (11:04 / km)

Evening event in Kalliola/Soltinjärvi. Nice track and good orienteering (without compass. Search 5th for couple minutes, because it was little bit in the wrong place :)

running 4:00 [2] 0.7 km (5:43 / km)

Monday Sep 17, 2012 #

10 AM

running 4:30 [2] 0.8 km (5:37 / km)

orienteering 1:03:00 [2] 4.7 km (13:24 / km)

2 PM

running 6:00 [2] 1.0 km (6:00 / km)

orienteering 45:00 [2] 4.2 km (10:43 / km)

9 PM

stretching 25 [0]

Sunday Sep 16, 2012 #

12 PM

orienteering 47:18 [5] 5.7 km (8:18 / km)

FC relay. Going maybe little bit better than yesterday but still bad. Orienteering parformance more calm than ever... Under minute to make better techniquely. Really inspirational performance!!!

running 18:00 [2] 2.8 km (6:26 / km)

1 PM

running 10:00 [2] 1.6 km (6:15 / km)

Saturday Sep 15, 2012 #

9 AM

orienteering 22:16 [5] 3.6 km (6:11 / km)

FC middle qualification. Unsure to the first one, but other wise easy orienteering, physically bad feeling, but could run quite easy speed

10 AM

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

2 PM

orienteering 35:12 [5] 4.4 km (8:00 / km)

FC middle final. Really really bad going! Almost 2min mistake to the seventh, then trying to run behind Nenonen, but just couldn't follow him... Big dissapointment, feeling that something migth be wrong in my body

running 15:00 [2] 2.4 km (6:15 / km)

Wednesday Sep 12, 2012 #

6 PM

running 19:50 [2] 3.7 km (5:22 / km)

Vaikeeta on... Piti juosta kovempi treeni, juoksin 2min kovempaa ->vauhti hidas, mutta vääntä sai vaikka kuinka. Vähän tuntuis, että joku on nyt oikeesti pielessä :/

stretching 30 [0]

Tuesday Sep 11, 2012 #

10 AM

stretching 30 [0]

Morning stretching

6 PM

running 41:24 [2] 7.3 km (5:40 / km)

Very difficult

C • Alkaa 3

Monday Sep 10, 2012 #

Note
(rest day)

Massage

Sunday Sep 9, 2012 #

7 PM

stretching 30 [0]

Saturday Sep 8, 2012 #

6 PM

running 20:00 [2] 3.8 km (5:16 / km)

8 PM

stretching 30 [0]

Friday Sep 7, 2012 #

11 AM

running 11:00 [2] 1.9 km (5:47 / km)

running 47:30 [5] 9.2 km (5:10 / km)

5x5x15s/45s/4min... Garmin died after 27min, I think I should buy new or change the battery

12 PM

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

6 PM

running 11:00 [2] 2.0 km (5:30 / km)

orienteering intervals 40:00 [5] 5.0 km (8:00 / km)

At hälvälä. First interval went bad (80s mistakes), but after that better with couple of small mistakes (maybe 35s in total)... Ok going. Time including 3xabout 2min recovery parts

7 PM

running 10:00 [2] 1.7 km (5:53 / km)