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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  orienteering18 26:19:53 120.38(13:07) 193.73(8:09) 5514
  running/walking5 14:03:04 60.35(13:58) 97.13(8:41) 2070
  Walk-O6 10:05:14 28.16(21:30) 45.31(13:21) 1399
  running11 7:28:16 47.4(9:27) 76.28(5:53) 1195
  cycling5 3:26:58 43.27(4:47) 69.64(2:58) 770
  strength and conditioning2 1:13:23
  Total35 62:36:48 299.55 482.08 10948
  [1-5]35 60:15:30

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Wednesday Jun 27, 2018 #

11 AM

running/walking 5:48:24 intensity: (22:50 @0) + (4:34:30 @1) + (46:59 @2) + (4:05 @3) 43.84 km (7:57 / km) +800m 7:17 / km
ahr:104 max:160

Tuesday Jun 26, 2018 #

12 PM

orienteering 1:39:13 intensity: (1:45 @1) + (11:06 @2) + (36:37 @3) + (49:45 @4) 13.46 km (7:22 / km) +530m 6:10 / km
ahr:155 max:176

Long distance training in Ukkohalla, no speed full mistakes

running 28:15 intensity: (11:49 @1) + (5:36 @2) + (2:33 @3) + (8:17 @4) 5.15 km (5:29 / km) +35m 5:18 / km
ahr:133 max:177

2x3min + 2x1min relaxed running after long-O...

This gives quite positive feedback what it comes to basic physicall condition
6 PM

cycling 1:56:19 intensity: (52 @0) + (1:40:05 @1) + (15:22 @2) 40.63 km (2:52 / km) +569m 2:41 / km
ahr:105 max:136

Monday Jun 25, 2018 #

1 PM

running 27:35 intensity: (51 @0) + (9:58 @1) + (5:26 @2) + (11:20 @3) 4.19 km (6:35 / km) +170m 5:28 / km
ahr:121 max:157

orienteering 1:05:23 intensity: (4 @0) + (7:01 @1) + (11:25 @2) + (21:16 @3) + (25:37 @4) 7.7 km (8:30 / km) +345m 6:56 / km
ahr:149 max:176

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

running 24:37 intensity: (5 @0) + (12:49 @1) + (4:56 @2) + (1:36 @3) + (58 @4) + (4:13 @5) 2.76 km (8:55 / km) +153m 6:59 / km
ahr:134 max:188

Ukkohalla skiing slope, 5.02
7 PM

Note

Skipping evening training due the late first training

Sunday Jun 24, 2018 #

2 PM

running 27:20 intensity: (4 @0) + (3:14 @1) + (15:45 @2) + (8:17 @3) 5.77 km (4:44 / km) +137m 4:14 / km
ahr:132 max:150

strength and conditioning 46:07 intensity: (44:37 @1) + (1:30 @2)
ahr:91 max:136

Searched a place to do strength training for quite a long time. Found it from Kajaani sport track...
Max strenght... Worked very well :)

running 15:06 intensity: (8 @0) + (11:24 @1) + (1:54 @2) + (1:40 @3) 2.19 km (6:54 / km) +1m 6:54 / km
ahr:115 max:159

6 PM

orienteering 1:28:46 intensity: (6 @0) + (6:21 @1) + (1:10:55 @2) + (11:24 @3) 11.84 km (7:30 / km) +760m 5:40 / km
ahr:132 max:150

Easy evening O in Joutenlampi - long legs
http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Friday Jun 22, 2018 #

1 PM

running/walking 4:07:31 intensity: (16:00 @0) + (3:46:31 @1) + (5:00 @2) 24.99 km (9:54 / km) +800m 8:32 / km
ahr:100 max:155

Very easy hike through Paljakka loop... Very very small trails (read lot of pure forest basically). Couple of time lost the marked route

Thursday Jun 21, 2018 #

11 AM

running 12:38 intensity: (3 @0) + (2:50 @1) + (8:41 @2) + (1:01 @3) + (3 @4) 2.26 km (5:36 / km) +20m 5:21 / km
ahr:126 max:160

orienteering 1:54:09 intensity: (13:18 @1) + (10:31 @2) + (45:58 @3) + (44:22 @4) 14.7 km (7:46 / km) +300m 7:03 / km
ahr:149 max:174

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Ouh... Physically ok, but orienteering. Just not doing enough basic things

running 16:21 intensity: (4 @0) + (1:58 @1) + (6:26 @2) + (3:12 @3) + (4:41 @4) 3.09 km (5:18 / km) +20m 5:08 / km
ahr:143 max:177

Including 3min+1min+2x20s... Quite nice
6 PM

Walk-O 1:51:48 intensity: (29 @0) + (1:45:47 @1) + (5:32 @2) 8.42 km (13:17 / km) +250m 11:34 / km
ahr:103 max:132

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Wednesday Jun 20, 2018 #

11 AM

running 10:26 intensity: (7 @0) + (1:19 @1) + (6:16 @2) + (2:44 @3) 1.02 km (10:13 / km) +125m 6:20 / km
ahr:130 max:147

orienteering 2:09:33 intensity: (24:41 @1) + (49:11 @2) + (14:08 @3) + (33:59 @4) + (7:34 @5) 14.38 km (9:00 / km) +400m 7:54 / km
ahr:141 max:187

So and so, good pushing in the uphills

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Including long orienteering warm up and downs and terrain running intervals 2x3min+2x1min+2x20s. Good

running 5:35 intensity: (3 @0) + (5:07 @1) + (25 @2) 0.73 km (7:37 / km)
ahr:114 max:136

6 PM

running/walking 12:12 intensity: (5 @0) + (9:56 @1) + (2:11 @2) 1.44 km (8:29 / km) +20m 7:56 / km
ahr:107 max:132

orienteering 2:02:35 intensity: (6 @0) + (1:40:41 @1) + (21:48 @2) 9.82 km (12:29 / km) +500m 9:57 / km
ahr:112 max:137

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

running/walking 13:05 intensity: (1 @0) + (9:45 @1) + (3:19 @2) 1.71 km (7:38 / km)
ahr:113 max:134

Tuesday Jun 19, 2018 #

9 AM

running 30:22 intensity: (3 @0) + (2:04 @1) + (20:24 @2) + (7:51 @3) 5.94 km (5:07 / km) +120m 4:38 / km
ahr:133 max:149

To gym to check that it¨s closed

strength and conditioning 27:16 intensity: (3:13 @0) + (22:48 @1) + (1:15 @2)
ahr:92 max:138

Stair training, trying to wake up those very stiff muscles
7 PM

orienteering 1:27:29 intensity: (58 @0) + (7:57 @1) + (1:14:41 @2) + (3:39 @3) + (11 @4) + (3 @5) 10.93 km (8:00 / km) +200m 7:20 / km
ahr:128 max:188

In Joutenlampi, so nice to orienteer here. Bit lazy after all the travelling though

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Monday Jun 18, 2018 #

5 PM

cycling 31:43 intensity: (3:08 @0) + (25:07 @1) + (3:06 @2) + (22 @3) 8.89 km (3:34 / km) +124m 3:20 / km
ahr:102 max:144

To office
8 PM

cycling 24:08 intensity: (1:22 @0) + (21:37 @1) + (53 @2) + (16 @3) 8.9 km (2:43 / km) +63m 2:37 / km
ahr:98 max:149

And back

Sunday Jun 17, 2018 #

Note

Jukola things

Saturday Jun 16, 2018 #

Note

Jukola things

Friday Jun 15, 2018 #

Note

Jukola things

Thursday Jun 14, 2018 #

11 AM

orienteering 3:00:27 intensity: (3:28 @1) + (1:04:44 @2) + (1:52:15 @3) 21.56 km (8:22 / km) +350m 7:44 / km
ahr:141 max:159

Wednesday Jun 13, 2018 #

12 PM

orienteering 1:46:30 intensity: (6:22 @1) + (6:52 @2) + (42:37 @3) + (50:39 @4) 17.45 km (6:06 / km) +300m 5:37 / km
ahr:154 max:174

5 PM

running 1:34:15 intensity: (3:55 @0) + (32:03 @1) + (26:16 @2) + (27:54 @3) + (4:07 @4) 14.85 km (6:21 / km) +100m 6:08 / km
ahr:121 max:170

Tuesday Jun 12, 2018 #

10 AM

running 27:08 intensity: (14:15 @1) + (7:17 @2) + (5:36 @3) 5.28 km (5:09 / km)
ahr:118 max:169

orienteering 37:04 intensity: (5 @0) + (1:59 @1) + (1:15 @2) + (2:21 @3) + (31:24 @4) 6.62 km (5:36 / km) +150m 5:02 / km
ahr:166 max:179

running 25:49 intensity: (2:44 @1) + (5:31 @2) + (3:31 @3) + (7:51 @4) + (6:12 @5) 4.85 km (5:19 / km) +40m 5:07 / km
ahr:155 max:186

6 PM

Walk-O 1:31:38 intensity: (1:09 @0) + (1:22:19 @1) + (8:10 @2) 7.48 km (12:15 / km) +150m 11:08 / km
ahr:106 max:132

Monday Jun 11, 2018 #

2 PM

Walk-O 2:44:38 intensity: (10:11 @0) + (2:27:29 @1) + (6:58 @2) 11.55 km (14:15 / km) +250m 12:52 / km
ahr:94 max:131

Sunday Jun 10, 2018 #

7 PM

Walk-O 1:16:08 intensity: (3:55 @0) + (1:09:17 @1) + (2:56 @2) 5.24 km (14:32 / km) +150m 12:43 / km
ahr:97 max:130

Saturday Jun 9, 2018 #

10 AM

running 23:41 intensity: (5:52 @1) + (6:01 @2) + (11:27 @3) + (21 @4) 3.93 km (6:01 / km) +30m 5:48 / km
ahr:129 max:172

orienteering 1:02:55 intensity: (5 @0) + (10:36 @1) + (9:51 @2) + (1:27 @3) + (6:13 @4) + (34:43 @5) 8.52 km (7:23 / km) +200m 6:37 / km
ahr:162 max:191

running 15:00 intensity: (8:39 @1) + (4:19 @2) + (2:02 @3) 2.75 km (5:27 / km) +20m 5:16 / km
ahr:121 max:149

4 PM

orienteering 1:06:07 intensity: (5:04 @1) + (54:16 @2) + (6:47 @3) 7.02 km (9:25 / km) +150m 8:31 / km
ahr:131 max:152

Friday Jun 8, 2018 #

9 AM

Walk-O 1:28:38 intensity: (1:25 @0) + (1:19:11 @1) + (8:02 @2) 6.53 km (13:34 / km) +300m 11:02 / km
ahr:105 max:132

4 PM

orienteering 1:06:23 intensity: (5 @0) + (6:13 @1) + (47:26 @2) + (12:39 @3) 7.48 km (8:53 / km) +200m 7:50 / km
ahr:132 max:155

Thursday Jun 7, 2018 #

9 AM

orienteering 1:51:55 intensity: (51:55 @1) + (40:00 @2) + (20:00 @3) 13.15 km (8:31 / km) +300m 7:39 / km

Krustkalni routechoise testing with Eikka and Siren

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

http://www.tulospalvelu.fi/gps/20180607Krustkalni/
4 PM

Note

Skipping the evening training due a bit of tiredness

Wednesday Jun 6, 2018 #

9 AM

running 23:39 intensity: (1 @0) + (9:04 @1) + (2:56 @2) + (11:38 @3) 4.25 km (5:34 / km) +20m 5:26 / km
ahr:123 max:167

orienteering 59:03 intensity: (6:55 @1) + (49 @2) + (1:06 @3) + (33:10 @4) + (17:03 @5) 7.2 km (8:12 / km) +330m 6:40 / km
ahr:163 max:188

Middle distance training in last years word cup terrain... Quite decent pace, especially in the uphills. Awful orienteering. 4th in the wrong place.
Swiss run the event one day later

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

http://www.tulospalvelu.fi/gps/20180606Zagarkalns/

running 4:23 intensity: (4 @0) + (3:36 @1) + (43 @2) 0.66 km (6:37 / km) +5m 6:23 / km
ahr:112 max:122

4 PM

orienteering 1:05:48 intensity: (3 @0) + (8:47 @1) + (51:21 @2) + (5:37 @3) 7.42 km (8:52 / km) +150m 8:03 / km
ahr:128 max:151

Very easy pace in Sarkanas

http://www.tulospalvelu.fi/gps/20180606Sarkanas2/

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Tuesday Jun 5, 2018 #

9 AM

running 27:53 intensity: (13:04 @1) + (13:25 @2) + (1:24 @3) 5.09 km (5:28 / km) +199m 4:35 / km
ahr:117 max:162

orienteering 57:26 intensity: (5 @0) + (2:42 @1) + (2:57 @2) + (2:22 @3) + (34:23 @4) + (14:57 @5) 7.48 km (7:41 / km) +349m 6:14 / km
ahr:170 max:187

"Pair-intervals" with map scale 15000. 3 times about 2.2km. Bad in the first interval after that a solid job, with not that good feeling but ok pace I guess (many of the runners took it easier)

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

http://www.tulospalvelu.fi/gps/20180605Ratnieki2/

running 8:13 [1] 1.51 km (5:27 / km)
ahr:111 max:140

4 PM

orienteering 59:07 [1] 7.01 km (8:26 / km)

Mostly a walk-O in Sarkanas north, with very good runnability and visibility. Contour map

http://www.tulospalvelu.fi/gps/20180605Sarkanas/

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Monday Jun 4, 2018 #

8 AM

Note

Hip/glute seems to be ok... SI-nivel oli Jampan mukaan vaan aika soirossa
6 PM

Walk-O 1:12:24 intensity: (12 @0) + (53:47 @1) + (17:04 @2) + (1:21 @3) 6.09 km (11:53 / km) +299m 9:32 / km
ahr:110 max:146

Walk-O at Ratnieki as a start for the training camp. Taking easy because of not that good feeling in the last days in the hip area

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

http://www.tulospalvelu.fi/gps/20180604Ratnieki/

Sunday Jun 3, 2018 #

12 PM

Note

Bad week... Bad planning, not enough easy training, too much work with Jukola stuff.

Well it's only one week but not good as an athlete

Saturday Jun 2, 2018 #

11 AM

cycling 18:47 intensity: (54 @0) + (17:53 @1) 5.64 km (3:20 / km) +13m 3:18 / km
ahr:97 max:116

running/walking 2:40:18 intensity: (55:03 @0) + (1:35:17 @1) + (9:58 @2) 18.21 km (8:48 / km) +400m 7:56 / km
ahr:94 max:136

DNF training, when bad feeling in hip/glute area
3 PM

cycling 16:01 intensity: (15:32 @1) + (29 @2) 5.58 km (2:52 / km) +1m 2:52 / km
ahr:80 max:124

Friday Jun 1, 2018 #

6 PM

running/walking 1:01:34 intensity: (13:24 @0) + (43:00 @1) + (5:10 @2) 6.93 km (8:53 / km) +50m 8:34 / km
ahr:96 max:134

Not a good day. Way too much work to do with Jukola training map special orders... So much of sitting etc.

Only one easy jog while spectating RedMachines Jukola test

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