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Training Log Archive: All-in

In the 31 days ending Mar 31, 2010:

activity

time

miles

skiing skate

23:01:00

171.62

(8:03)

276.2

(5:00)

running

9:29:01

58.6

(9:43)

94.3

(6:02)

strength and conditioning

5:40:00

skiing classic

5:35:00

36.04

(9:18)

58.0

(5:47)

running/walking

3:05:00

orienteering

1:20:53

7.77

(10:25)

12.5

(6:28)

ballgames

1:15:00

cordination

40:00

cycling

30:00

swimming

20:00

0.47

(42:55)

0.75

(26:40)

Total

50:55:54

274.49

441.75

4:25

0:00

» now

Wednesday Mar 31, 2010 #

6 PM

running 47:00 [2] 7.5 km (6:16 / km)

Running to sportcenter and short warm down after running stairs at sportcenter.

7 PM

running hills (Stairs) 40:00 [5] 4.0 km (10:00 / km)

Running stairs at sportcanter. I wait so long that heart rate got under 120 and sometimes little more before I start to the next interval
5x82 seconds
5x25 seconds

Tuesday Mar 30, 2010 #

6 PM

Note
(rest day)

I had school to 4 o'clock and tommorrow I have an exam so consentrating on that today...

Sunday Mar 28, 2010 #

3 PM

skiing skate 1:23:00 [2] 16.0 km (5:11 / km)

Easy skiing at Tapanila before our meeting...

5 PM

running 29:00 [3] 5.0 km (5:48 / km)

Running after skiing... Felt just AWFUL and because that I decede to start "competition training period" (taking training hours to about 6 hours avg or something like that). Before today I was planned to start this period maybe 2 weeks later, but because last 5 months have been about 9.5h avg training in weeks (much much more than was planned and expected) and my last weeks bad feeling at my body make me think that starting take little bit eaier is the best choice. The biggest mistake when I'm thinking about springs competitions would be train too much too late... Ofcourse this is only my opinion

Saturday Mar 27, 2010 #

9 AM

skiing skate 1:25:00 [2] 18.0 km (4:43 / km)
ahr:130 max:173

Skiing at Tapanila at beginning of my work sift

5 PM

skiing skate 1:26:00 [2] 17.0 km (5:04 / km)
ahr:129 max:176

Skiing with my cousin Joni after my work sift...

Friday Mar 26, 2010 #

1 PM

ballgames 25:00 [1]

Badminton at school. Pretty easy...

7 PM

running 38:00 [2] 6.5 km (5:51 / km)

Running to Jalkaranta...

running 15:00 [4] 3.3 km (4:33 / km)

Faster part of running

8 PM

ballgames tempo 50:00 [4]
ahr:155 max:191

Ls-37 floorball session...

Thursday Mar 25, 2010 #

1 PM

strength and conditioning 50:00 [2]

Strength training at school gym for total body... Took little bit easy for legs because they are really tired and stiff...

6 PM

skiing skate 1:27:00 [1] 20.0 km (4:21 / km)
ahr:121 max:173

Easy skiing...

Wednesday Mar 24, 2010 #

6 PM

running 44:00 [2] 7.2 km (6:07 / km)

Running before and after Korttelikuppi

orienteering race 41:12 [4] 6.1 km (6:45 / km)

Doing all the bad performances before the real season starts... No other comments

Tuesday Mar 23, 2010 #

7 PM

running 47:00 [2] 8.0 km (5:53 / km)
ahr:136

Long warm up and down...

cordination 20:00 [3]
ahr:141 max:176

8 PM

strength and conditioning (Power walk) 20:00 [3]
ahr:142 max:167

Strength training for legs

Monday Mar 22, 2010 #

6 PM

Note
(rest day)

Sunday Mar 21, 2010 #

8 PM

strength and conditioning 50:00 [2]

Same training than in Tuesday...250 repeats stomach, back, calf and tigh exercises...

Saturday Mar 20, 2010 #

4 PM

skiing skate 1:25:00 [1] 17.0 km (5:00 / km)
ahr:122

Skiing at Järvenpää

5 PM

skiing skate 15:00 [4] 4.2 km (3:34 / km)

Little bit faster part at skiing...

Friday Mar 19, 2010 #

4 PM

running warm up/down 29:00 [2] 5.0 km (5:48 / km)

cordination 20:00 [3]

Running technique at Sportcenters indoor track...

5 PM

strength and conditioning (Power walk) 20:00 [3]

Strength training for legs at Sport centers indoor track...

Thursday Mar 18, 2010 #

1 PM

strength and conditioning 50:00 [2]

Strength training at school gym for upper and middle body. I was planned to do Power walk (strength training for legs) today but my legs are still so sore that skipping it to tomorrow...

6 PM

running 1:30:00 [2] 15.0 km (6:00 / km)
ahr:139

Running with my cousin Joni. Not nice weather and because of that my calfs are pretty sore and running went little longer than it was planned...

Wednesday Mar 17, 2010 #

5 PM

running warm up/down 35:00 [2] 5.8 km (6:02 / km)

Warm up and down before/after Korttelikuppi...

6 PM

orienteering race 39:41 [4] * 6.4 km (6:12 / km)
ahr:157

157?!?!?!?!?!?!?!
Really low avarage hr (In Kuivannon kymppi it was 189 and in February test run 180) for me and I have to say that running felt also what that hr is saying. I didn't get anything aweigh from my body and sometimes I wasn't even gasping. All this was result from yesterdays strength training, because my legs ar so sore and stiff [I just start strength training period... still month to go :-)]. I have to say that it never feels good when you are not in your best condition in the competition/hard training even if you know why that is...:-(
I did maybe 80 seconds mistakes/bad route choices...

Tuesday Mar 16, 2010 #

strength and conditioning 50:00 [3]

Like a circuit training at home. Totally I did moves 250 squats for thighs, 250 for calfs, 250 for stomach and 250 for back.

6 PM

skiing skate 1:01:00 [2] 13.0 km (4:42 / km)
ahr:131 max:186

Skiing at Liipola-Renkomäki...

Monday Mar 15, 2010 #

6 PM

Note

Body feels pretty good, but otherwise I'm really tired (have slept little bit too less) so keeping rest day today... This day is for school works :-D

Sunday Mar 14, 2010 #

10 AM

running intervals 17:01 [5] 5.0 km (3:24 / km)

5x1000m in Vierumäki... We started always 6min after before interval had start, so about 2.30min breaks...
1. 3.28
2. 3.23
3. 3.24
4. 3.23
5. 3.23
Suprisingly good run because felling wasn't the best before running...

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

15min warm up and 5min warm down...

2 PM

skiing skate 1:58:00 [3] 25.0 km (4:43 / km)

Not so easy skiing, which it should been...

Saturday Mar 13, 2010 #

skiing skate 1:42:00 [2] 22.0 km (4:38 / km)
ahr:127 max:183

Skiing with my mother at Tapanila-Tiirismaa... Wonderful weather

Friday Mar 12, 2010 #

4 PM

Note
(rest day)

I'm at work in evening so that why not gona go paly floorball... Keeping this day as a rest day because this is gona be rest week...

Thursday Mar 11, 2010 #

6 PM

skiing skate 1:11:00 [2] 14.0 km (5:04 / km)
ahr:127 max:177

Easy skiing with my mother in Liipola-Renkomäki...

7 PM

running 31:00 [2] 5.0 km (6:12 / km)
ahr:129 max:172

Easy running rigth after skiing...

Wednesday Mar 10, 2010 #

1 PM

strength and conditioning 50:00 [2]

Strength training at school gym for total body...

Tuesday Mar 9, 2010 #

9 PM

Note

Feeling pretty much normal rigth now and thinking that I will do some easy indoor training tomorrow...

Monday Mar 8, 2010 #

Note

Not at school because of sickness... I hope that I will get better before wednesday and Korttelikuppi. I think that I take this week easy and let the hours drop and at next week I shall start about months strength period in my trainining...

C • Se 1

Note

Feeling is not good at all and I'm really tired, but urge to train is higher than Mt. Everest :-) (good sign for the future). Because of my feeling I'm not going to Korttelikuppi (don't wanna risk anything)...

Sunday Mar 7, 2010 #

skiing skate 1:00:00 [2] 10.5 km (5:43 / km)

Short morning training when temperature got warmer than -20 and before we left to the south...Pretty slow weather

8 AM

Note

Dam! There is -25 degrees here in Tahko so have to make up something to train or do it in south (in Lahti or some where), because it miss 2.25 from 30h/9d.

2 PM

Note
(sick)

Dam, *****, paskat... Sorry about that, but now I'm feeling awful in mental and from my body too. Travelling to Lahti and I'm sick, so that is the stop for my goal. Feeling bad also that why because I could have done more trainings in other last days and maybe not do downhill skiing and train then. I think that it was about 1.30 which I should done more to reach the goal. I'm so lazy and stupid, but sod that. Sorry again, but I'm so annoied to myself rigth now... :-/

Saturday Mar 6, 2010 #

Note

Like yesterday, today whole midday went by doing donwhill skiing so trainings will be done on afternoon and evening...

skiing classic 2:55:00 [2] 31.0 km (5:39 / km)

I had planned to ski and after that going to run, but after skiing there was -20 degrees so skiping running to tomorrow...

Friday Mar 5, 2010 #

skiing skate 3:20:00 [2] 37.0 km (5:24 / km)
ahr:129

Body felt suprisingly sharp and feeling was quite good. I still got little bit less hours than I was hope to. Pretty much half a day went in downhill skiing...

Thursday Mar 4, 2010 #

Note

Going to Tahko with my father today, so today I can do only one training, because half a day goes to travelling. Snnhhh.. :-D

skiing classic 2:40:00 [2] 27.0 km (5:56 / km)
ahr:126

First training at Tahko. Because of new snow the weather was pretty slow. Body feels little bit tired and about 7 kilometres skiing at in 6cm snow didn't help it all. Tomorrow it's gona be pretty hard day because of Alpine skiing and training...

C • Kärkeen 2

Wednesday Mar 3, 2010 #

12 PM

running 1:27:00 [3] 14.0 km (6:13 / km)

Running to Tapanila and little extra too... Running didn't felt so good :), which is no wonder because of my training hours and that I haven't run for a while...

2 PM

skiing skate 2:00:00 [2] 22.0 km (5:27 / km)
ahr:130 max:170

Skiing at Tapanila almost rigth after arriving there from my running training...

9 PM

skiing skate 58:00 [2] 11.0 km (5:16 / km)

Litlle evening ski after others had run their test run... Because of inregular eating my energy fall down and I get tired pretty fast...

Tuesday Mar 2, 2010 #

running/walking (In SNOW) 3:05:00 [2]
ahr:124 max:167

There was so much snow in the Liipola skitrack so decede not to go to ski. So I went nordic walking into snow. 80% of training was in snow and I can tell you that there was lot of snow in the forest. Avarage was about 55-60cm (little bit over my knees) and in the worst places there was snow over my waist. Training was ofcourse pretty slow, but I can sure that it was also very effective, like a strength training also... :D

strength and conditioning 50:00 [2]

Strength training at gym in Saksala...

swimming 20:00 [1] 0.75 km (26:40 / km)

Swimming after strength exercise

Monday Mar 1, 2010 #

skiing skate 2:30:00 [1] 29.5 km (5:05 / km)
ahr:120

Easy "recovery" skiing. Body felt suprisingly fresh... :-)

cycling 30:00 [1]
ahr:119

Getting muscles warm before started stretching. Can you believe I STRETCHED today... :D

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