Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Jan 31, 2011:

activity

time

miles

skiing classic

16:04:00

124.27

(7:45)

200.0

(4:49)

running

12:35:03

86.49

(8:44)

139.2

(5:25)

skiing skate

6:54:00

57.79

(7:10)

93.0

(4:27)

strength and conditioning

6:03:00

running/walking

5:49:00

18.33

29.5

ballgames

1:42:00

orienteering

1:14:50

4.66

(16:03)

7.5

(9:59)

cordination

52:00

cycling

30:00

swimming

25:00

0.62

(40:14)

1.0

(25:00)

Total

52:08:53

292.17

470.2

3:17

0:00

» now

Monday Jan 31, 2011 #

7 PM

skiing classic 1:18:00 [2] 16.0 km (4:53 / km)

Little skiing

Sunday Jan 30, 2011 #

3 PM

skiing classic 1:30:00 [3] 21.0 km (4:17 / km)

Mostly with Hirppa

6 PM

running 31:00 [2] 5.5 km (5:38 / km)

Running to home

running 22:00 [4] 5.0 km (4:24 / km)

Faster part to the end

7 PM

strength and conditioning 16:30 [5]

Heart rates aren't ofcourse so high than in for exampel when running is intesity 5, but I did training preety much on full power... Same training than two weeks ago

Saturday Jan 29, 2011 #

3 PM

skiing classic 2:42:00 [2] 32.0 km (5:04 / km)

I was planned to do long intervals (vk), but skiing felt really phlegmatic and glide wasn't good at all so I skipped it for some other time

Friday Jan 28, 2011 #

6 PM

cordination 14:00 [3]

running/walking 13:00 [1]

Map training

7 PM

ballgames 52:00 [3]

In cluding shoe floorball

strength and conditioning 24:00 [3]

Circuit training (Look Paxi's log)

Wednesday Jan 26, 2011 #

7 PM

running 17:30 [2] 2.3 km (7:37 / km)

Part of warm up and warm down

running hills 21:09 [5] 5.0 km (4:14 / km)

Six hill intevals in Liipola three from both side of the hill. Cooling down between interwall by street-o. Intervals were longer than usual (maybe 15 seconds or something)

3.45
3.34
3.30
3.30
3.30
3.20

orienteering (street-o) 15:50 [2] 1.5 km (10:33 / km)

Warm up-o

orienteering (street-o) 59:00 [3] 6.0 km (9:50 / km)

Downhill-o. Some forest parts wich were really really slow (in some places there hard surface of the snow but snow to the knee so it was really hard to even walk in those places)

Tuesday Jan 25, 2011 #

6 PM

running 36:00 [2] 6.0 km (6:00 / km)

Running to sportcenter

7 PM

cordination 25:00 [4]

30m move and then 30m interval
5 moves all 4 times (polvenn., pakara,kuopasu, loikka, kinkkaukset)

strength and conditioning (Powerwalk) 13:00 [3]

8 PM

running 36:00 [3] 6.0 km (6:00 / km)

Legs were tired that's why 3

Monday Jan 24, 2011 #

7 PM

skiing skate 1:30:00 [2] 20.0 km (4:30 / km)

9 PM

strength and conditioning 25:00 [3]

Middle body

Sunday Jan 23, 2011 #

8 PM

running 10:00 [5] 3.3 km (3:02 / km)

10x1min

running 50:00 [2] 8.5 km (5:53 / km)

Piti tehdä vielä kova kuntopiiri, mutta jalat oli eilisestä melko arat joten skippasin kuntopiirin...

Saturday Jan 22, 2011 #

12 PM

strength and conditioning 1:00:00 [3]

While my brother was swimming.
For legs (kyykkyjä, varpaille nousuja ja askelkyykkyjä) 20:stä 55kg:n 20-8 toistoa. Lepotauoksi penkkipunnerrusta. Lopuksi keskikroppaa ja hiukan käsille.)

2 PM

swimming 25:00 [2] 1.0 km (25:00 / km)

7 PM

skiing classic 1:49:00 [2] 22.0 km (4:57 / km)

Friday Jan 21, 2011 #

4 PM

Note
(rest day)

Thursday Jan 20, 2011 #

7 PM

skiing classic 1:49:00 [2] 24.0 km (4:33 / km)

9 PM

strength and conditioning 38:00 [3]

2x(100 kyykkyä, varpaille nousua, vatsaa, selkää ja askelkyykyä)

Wednesday Jan 19, 2011 #

6 PM

running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Warm up with Paxi

running 20:04 [5] 6.0 km (3:21 / km)
ahr:185

6x1000m start in every 6 minutes
3.27 193/185
3.26 mitä sattuuu
3.24 mitä sattuuu
3.20 200/180 osaks ehkä mitä sattuu
3.18 195/183
3.09 196/187
Legs were pretty sore and tired and running was hard, but times were ok, because plan was to start little bit easier. Good training

C • Noilla vauhdeilla voi vesi ... 9

running/walking 15:00 [1]

Recovery parts. I think that in all parts heart rate did went under 120 and in almost every time 110. Avg heart rates in recovery were about 140

7 PM

strength and conditioning 15:00 [1]

Strength training for upper body after running

running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Warm down

Tuesday Jan 18, 2011 #

running 2:21:30 [2] 23.5 km (6:01 / km)
ahr:136 max:169

With Paxi

Monday Jan 17, 2011 #

6 PM

skiing skate 1:34:00 [2] 21.0 km (4:29 / km)

Nice weather!!!!! Eeaassy

7 PM

skiing skate 30:00 [4] 11.0 km (2:44 / km)

3x10min

Sunday Jan 16, 2011 #

7 PM

cycling warm up/down 10:00 [2]
ahr:124 max:138

Warm up

strength and conditioning 16:30 [5]
ahr:162 max:182

10 jännehyppyä
20 askelkyykkyhyppyä
30 vatsaa
10 jännehyppyä
20 askelkyykkyhyppyä
30 selkää
10 jännehyppyä
20 askelkyykkyhyppyä
30 punnerrusta
10 jännehyppyä
20 askelkyykkyhyppyä
30s hoover?
3 laps almost in full power
5.20 182/157
5.50 181/162
5.20 (205) Tuskin pitää paikkaansa :D/166

cycling warm up/down 10:00 [1]
ahr:116 max:127

Warm down

Saturday Jan 15, 2011 #

12 PM

Note

Oho, Terälle kohtalainen vahvistus...
http://www.suunnistus.net/G2/code/apps/news/index....

3 PM

skiing classic 1:20:00 [2] 16.0 km (5:00 / km)

Tänään oli kyllä hiihto todella väsynyttä, mikä oman arvion mukaan johtui aika tiukasta runsaasta ohjelman määrästä viiime päivinä. Keli vei voiton miehestä :(

Friday Jan 14, 2011 #

6 PM

running 40:00 [2] 6.7 km (5:58 / km)
ahr:136

Runnig to Kivimaa

strength and conditioning 40:00 [2]

Circuit training, map exercise and warm up with club mates

7 PM

ballgames 50:00 [3]

8 PM

strength and conditioning 30:00 [3]
ahr:126 max:167

With Paxi 10 movements (1 for arms, 5 for middle body and 4 for legs/tighs)
(40s/20s x10)x3

Thursday Jan 13, 2011 #

7 PM

skiing classic 2:01:00 [2] 23.0 km (5:16 / km)

Easy, almost half with younger clubs mates and then rest of with only one younger club mate (Paxi) :D

Wednesday Jan 12, 2011 #

6 PM

running warm up/down 21:00 [2] 3.5 km (6:00 / km)

Warm up and down

running 8:36 [5] 3.0 km (2:52 / km)

3X5x200m
1.
33.5
35
35.5
35
36
2.
34
35.5
35
34.5
35
3.
35.5
35
33.5
33
30

running/walking 22:00 [1] 2.5 km (8:48 / km)

Recovery parts

cordination 13:00 [4]

Tuesday Jan 11, 2011 #

12 PM

Note
(rest day)

Monday Jan 10, 2011 #

Note
(rest day)

Kevyttä rasituksen tuntumaa vasemmassa sääressä

Sunday Jan 9, 2011 #

10 AM

skiing skate 1:15:00 [2] 15.0 km (5:00 / km)

Some skiing and same time watching FC-skiing competition.

2 PM

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

3 PM

running 31:00 [3] 5.5 km (5:38 / km)

Runnig after hills for a while with guys and then to home

running hills 21:57 [5] 4.2 km (5:14 / km)

Running hills in Liipola with Paxi and Paxi's brother :D
4.15
3.43
3.44
3.39
3.25
3.11
Goal was to raise the speed step by step. First one was way too slow. Road was really slippery with couple of cm new snow and because of todays warm weather, it was quite difficult to run

running 27:00 [1] 4.2 km (6:26 / km)

Recovery parts

6 PM

Note

Next week is going to easy week, because I can go to school to rest.
Basic plan looks like this.
vk2 Rest
vk3 Training
vk4 Training
vk5 Rest
vk6 Training
vk7 Training
vk8 Training
vk9 Rest (winter holiday. Wanhojen risteily and then to the POM)
vk10 Training
And so on

Saturday Jan 8, 2011 #

11 AM

running/walking (in snow) 2:32:00 [2] 12.0 km (12:40 / km)
ahr:138 max:180

Training at soltinjärvi mostly by walking, but also some running. 25-30min faster parts. Half of training could have marked as a orienteering, but didn't want to split training. Lots of snow so it was pretty heavy for the legs...

7 PM

strength and conditioning 45:00 [3]

250 tigh, calf, stomach and back movements

Friday Jan 7, 2011 #

7 PM

skiing skate 2:05:00 [2] 26.0 km (4:48 / km)

Mistä tätä lunta oikein tulee?

Thursday Jan 6, 2011 #

7 PM

skiing classic 2:02:00 [2] 26.0 km (4:42 / km)

At Naarajärvi. Day went pretty fast, by traveling and waiting. Tomorrows training is going to be also evening training, because of travelling back home with couplse of stops