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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  running16 10:31:56 65.48(9:39) 105.38(6:00)
  orienteering9 7:51:33 33.84(13:56) 54.46(8:40)
  roller ski2 3:41:00 41.01(5:23) 66.0(3:21)
  strength and conditioning3 2:00:00
  cycling1 20:00
  Total25 24:24:29 140.33 225.84

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Tuesday Aug 31, 2010 #

6 PM

running 35:00 [2] 5.3 km (6:36 / km)

running 23:38 [5] 5.18 km (4:34 / km)
ahr:191 max:197

Feeling wasn't the best at start, but at run I could push really well and running felt good almost all the time and on same time I felt bad (just like it must be).
Not sure about the lap times...?
5.44
6.00
6.00
5.54
C • Seuran enkka on nyt siinä s... 2

4 kierrosta 4.6km - Splits

Monday Aug 30, 2010 #

Note
(rest day)

Saturday Aug 28, 2010 #

12 PM

orienteering race 25:16 [5] 4.7 km (5:23 / km)

Basic performance. Terrain was very fast. To the 3. Control I made minute mistake when I looked the control too low, to the 9. Small mistake (20s) and to the 10. Maybe 45 seconds...

running warm up/down 30:00 [2] 4.5 km (6:40 / km)

Friday Aug 27, 2010 #

1 PM

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

orienteering race 44:24 [5] 6.86 km (6:28 / km)

Kll. To first control some small problem (35s) and also to the 2. Some stupid lines (20s). Then I run well and at 8. I was at second place. Then to the 9. I made bad route choise and then at end of the long control I taught that I was too left and turned to rigth, but I was at different place were I thougth and then I turned left, came to the path and took the control from back (all this was made 2min mistakes) rest of the race was easy and went good. I was fifth little bit over minute to the second place. Winner was really fast, i lost that much wich my mistake did. I am pretty satisfied, but still ääärghhhh
C • Nyt oli kyllä mitsku tyrkyl... 3

Tuesday Aug 24, 2010 #

6 PM

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

running hills 16:20 [5] 3.4 km (4:48 / km)

Hilltraining
four short and three long.
1.36
3.55
1.32
3.44
1.28
3.41
1.24
No clue about the distance... Anyone?

running 32:00 [1] 4.0 km (8:00 / km)

Running between hills

Monday Aug 23, 2010 #

2 PM

strength and conditioning 35:00 [3]

School ended earlier than usual so after school some stregth training at gym. Time is more active working than usually...
6 PM

running 1:25:00 [2] 15.0 km (5:40 / km)

Running with my cousin Joni. Much longer run than planned to. Man it was nice to run...

Sunday Aug 22, 2010 #

Note

Tästä treenaamisesta ei oo näin kisakautena tullu mulla yhtään mitään :-/ No onneks just tällä hetkellä ei hirveesti tarviikaa...

Saturday Aug 21, 2010 #

2 PM

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

orienteering race 40:30 [5] 5.8 km (6:59 / km)

Youth jukola at Tampere. Performance wasn't good. To the 1. I made small mistake (15-20s), then four controls went fine. But then begin bad part, to the 6. maybe 40s, 7. huge mistake 2.40 and to the 10. 1.40 then rest of the race went fine with 30-40s mistakes. Total 5.30 or more. I was so hurry again. Have to say that Paxi runs always well in relays, so can't wait the relay of Finnish championships.
C • Lopun kolme osuutta paiskoi... 2

Thursday Aug 19, 2010 #

6 PM

running 13:00 [2] 2.4 km (5:25 / km)

orienteering 19:25 [3] 1.8 km (10:47 / km)

Running the track second time easier still some small mistakes

orienteering 21:39 [4] 1.8 km (12:02 / km)

Clubs "championships". In facebook i wrote that at the moment I have many things on my mind and said that before races I have to clear my mind. Well today I didn't do that. Before second I thougth that when should I made my mother tongue essay and after that many other things and then after fith control I thought that should Iread the map and did so one control went fine and rest again BLÄÄH. 7min mistakes is not far... Thank god this wasn't my goal number one
7 PM

running 22:00 [2] 3.8 km (5:47 / km)

Wednesday Aug 18, 2010 #

Note
(rest day)

Not planned rest day

Tuesday Aug 17, 2010 #

6 PM

running warm up/down 14:00 [2] 2.3 km (6:05 / km)

running intervals 15:32 [5] 4.9 km (3:10 / km)

Pyramid:
100m 19s
200m 38s
300m 57s
400m 1.16
500m 1.40
600m 1.56
700m 2.17
600m 1.55
500m 1.35
400m 1.13
300m 53s
200m 35s
100m 18s

Running got better and better all the time. Times are not very precise

running 54:00 [1] 6.0 km (9:00 / km)

Warm down and running between intervals.

Monday Aug 16, 2010 #

Note
(rest day)

C • NuJu 7

Sunday Aug 15, 2010 #

11 AM

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

orienteering race 51:53 [5] 6.5 km (7:59 / km)

Today running felt better than yesterday, but still I notice in a race that its far from what it should be. Today my orienteering went fine with small mistakes. To the 3. I run little bit too rigth at beginning (15s), to 4. small mistakes and stop (25s), to fifth I made bad route choise and also some looking near control (1.00), to the eigtht I first didn't find one path (50s). Totally maybe 2.30 mistakes so no bad...

Saturday Aug 14, 2010 #

9 AM

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

10 AM

orienteering race 58:51 [5] 6.3 km (9:20 / km)

I knew that todays race will be though to me because running has been awful in last weeks and I was very rigth on that. Running felt worse than it has ever felt in competition and it was that worse too. My goal was not to do any mistakes bigger than minute, but I did. To the first I run bad route (30s), 3. also bad route and then some stopping before control (50s), 4. bad route again and also little mistake near control (1.20), 5. was long and that went ok, with some stopping before control (30), to 7. control I made my biggest mistake (1.40), I also caugth Paxi, when I was going to 8. I run little bit on a wrong path (30s) and also to the 9. I made mistake (50s). So maybe 6minutes mistakes.

Friday Aug 13, 2010 #

1 PM

strength and conditioning 45:00 [2]

I had a break before last lesson...
8 PM

running 30:00 [2] 4.8 km (6:15 / km)

Really easy run

Thursday Aug 12, 2010 #

8 PM

roller ski 1:31:00 [2] 28.0 km (3:15 / km)

Wednesday Aug 11, 2010 #

Note
(rest day)

Tuesday Aug 10, 2010 #

8 AM

running 23:30 [2] 4.0 km (5:53 / km)

morning jog
6 PM

orienteering 46:00 [4] 5.7 km (8:04 / km)

Running felt awful and orienteering thinking was missing totally. Maybe 9 minutes mistakes. I have felt pretty long that anything doesn't feel fun and i don't manage to do anything like i wanted. I don't know why, but I guess that I'm just tired...?

Monday Aug 9, 2010 #

4 PM

Note
(rest day)

Sunday Aug 8, 2010 #

11 AM

orienteering 1:42:00 [3] 8.5 km (12:00 / km)

Couple of first controls I walked and then I lift the speed step by step as almost to the competition speed. Energy fell down before finnish...

Saturday Aug 7, 2010 #

5 PM

Note

Slept really worse and feeling is tired so trainings today... and also legs are feeling like they don't want to train because of yesterdays massage (first time in my life)
8 PM

running 15:00 [4] 3.0 km (5:00 / km)

3x5min pretty fast

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

Talked too soon... 10+5+5+10min easy

Friday Aug 6, 2010 #

running 22:30 [1] 3.8 km (5:55 / km)

Thursday Aug 5, 2010 #

12 PM

roller ski 2:10:00 [2] 38.0 km (3:25 / km)

Wednesday Aug 4, 2010 #

8 PM

strength and conditioning 40:00 [3]

4x(5min exercise cycling+10min circuit training)

cycling 20:00 [3]

Tuesday Aug 3, 2010 #

6 PM

orienteering 1:01:35 [3] 6.5 km (9:28 / km)

Easy working... I notice that body is still tired from the two orienteering weeks and there is small pain feelings on the rigth leg so now some break from the running/orienteering

Monday Aug 2, 2010 #

9 PM

running 40:26 [2] 7.0 km (5:47 / km)

Sunday Aug 1, 2010 #

7 PM

Note
(rest day)

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