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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  running22 13:27:55 90.29(8:57) 145.3(5:34)
  skiing skate7 8:47:30 75.5(6:59) 121.5(4:20)
  skiing classic3 6:30:00 47.85(8:09) 77.0(5:04)
  orienteering7 4:57:57 27.34(10:54) 44.0(6:46)
  ballgames4 3:13:00
  strength and conditioning5 3:07:00
  running/walking5 2:33:00 4.97 8.0
  cordination2 33:00
  cycling2 30:00
  Total47 43:39:22 245.94 395.8
averages - sleep:11

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Thursday Mar 31, 2011 #

6 PM

cordination 15:00 [3]

Today I realized again how fast I am or NOT :D
7 PM

running 27:00 [2] 4.5 km (6:00 / km)

Wednesday Mar 30, 2011 #

6 PM

running race 28:58 [5] 7.7 km (3:46 / km)

Good run without any help, which makes it even better...

running warm up/down 33:00 [2] 5.0 km (6:36 / km)


Testijuoksu 3 kierrosta 7.7 km - Splits

Tuesday Mar 29, 2011 #

6 PM

Note
slept:11.0 (rest day)

Monday Mar 28, 2011 #

7 PM

skiing skate 1:39:00 [2] 21.0 km (4:43 / km)

Sunday Mar 27, 2011 #

11 AM

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

running intervals 21:10 [5] 6.0 km (3:32 / km)

6x1000m start every 5minute. Really really REALLY difficult running.
Trying to rice speed all the time
3.48
3.42
3.31
3.28
3.22
3.19
Lousy times

running/walking 9:00 [1]

Saturday Mar 26, 2011 #

7 PM

running 1:40:00 [2] 16.0 km (6:15 / km)

Friday Mar 25, 2011 #

5 PM

running 35:00 [3] 6.5 km (5:23 / km)

reippaasti
6 PM

running/walking 35:00 [1]

Warm up, running technique and map training
7 PM

strength and conditioning 30:00 [2]

3x10x(45s/15s) circuit training by Paxi

ballgames 1:05:00 [3]

Good games

Thursday Mar 24, 2011 #

7 PM

cycling 15:00 [1]

8 PM

strength and conditioning 55:00 [3]

3x100 vatsaa, selkää, kyykkyä ja varpaille nousua sekä vähän käsille

Wednesday Mar 23, 2011 #

6 PM

Note
(rest day)

Tuesday Mar 22, 2011 #

6 PM

running 1:21:00 [2] 13.5 km (6:00 / km)

Today supposed to be rest day, but for other program its better that rest day is tomorrow. Running was really really hard and because of that I skipped running technique and leaps, which i had planned to do
7 PM

running 10:00 [5] 2.6 km (3:51 / km)

Rypäsin

Monday Mar 21, 2011 #

2 PM

ballgames 45:00 [3]

PE. Vähän sulista mutta pääosin kössiä.
7 PM

skiing skate 1:07:00 [2] 14.0 km (4:47 / km)

8 PM

skiing skate 26:00 [4] 7.0 km (3:43 / km)

Vähä menny tää tekeminen tasapaksuks. Erimittasii treenejä pitäis saada tehtyä

Sunday Mar 20, 2011 #

12 PM

skiing classic 2:07:00 [1] 24.0 km (5:18 / km)

4 PM

ballgames 55:00 [2]

Saturday Mar 19, 2011 #

12 PM

running warm up/down 15:00 [2] 2.2 km (6:49 / km)

1 PM

running race 36:02 [5] 10.0 km (3:36 / km)

Pretty satisfied
2 PM

running 18:00 [2] 3.0 km (6:00 / km)

6 PM

cycling 15:00 [1]

7 PM

strength and conditioning 40:00 [3]

Friday Mar 18, 2011 #

7 PM

skiing classic 1:43:00 [2] 23.0 km (4:29 / km)

Thursday Mar 17, 2011 #

6 PM

running 2:00:00 [2] 21.0 km (5:43 / km)
ahr:138

It was nice to run even if this kind of trainings are little bit boring in my opinnion. Trying to keep good tempo, but still pk running felt quite good... To the end some short intervals

Wednesday Mar 16, 2011 #

6 PM

skiing skate 2:00:00 [2] 30.0 km (4:00 / km)

Tuesday Mar 15, 2011 #

6 PM

running warm up/down 15:00 [2] 2.8 km (5:21 / km)
ahr:133 max:150

cordination 18:00 [3]

Some movements with hurdles...

strength and conditioning 12:00 [1]

Recovery pench push 3x4min
C • Näyttää 1

running/walking 9:00 [1]

Short breaks between intervals

running 15:45 [5] 5.0 km (3:09 / km)
ahr:172 max:189

3x5x333,3m with just 30 seconds small break and then 5min break after every 5... It was good chaince for interval trainings because heart rates didn't drop that much in 30s, which was idea of this training. Running felt ok. Didn't push 100%...
7 PM

running warm up/down 15:00 [2] 2.5 km (6:00 / km)
ahr:131 max:140

Monday Mar 14, 2011 #

6 PM

Note
(rest day)

Pitäny kirjoittaa reissujuttuu, mut ei oo jaksanu ja sitten vielä kouluhommat painaa päälle... Koulussa oli kuntonyrkkeilyy, ei jaksa merkata

Totesin vaihteeks, että missään ei oo mitään järkeä... :D
C • Kuulostaa 4

Sunday Mar 13, 2011 #

2 PM

skiing skate 1:12:30 [2] 16.0 km (4:32 / km)

3 PM

skiing skate 30:00 [3] 8.0 km (3:45 / km)
ahr:160

2x15min. Difficult
4 PM

running 37:00 [2] 6.0 km (6:10 / km)

Saturday Mar 12, 2011 #

3 PM

skiing classic 2:40:00 [1] 30.0 km (5:20 / km)
ahr:122 max:164

Friday Mar 11, 2011 #

6 PM

running/walking 40:00 [2]

Warm up and many different kind of movements
7 PM

strength and conditioning 50:00 [2]

8 PM

ballgames 28:00 [3]

Thursday Mar 10, 2011 #

5 PM

Note

Vielä hampaan koloon jäi kisoista... Oikeaan suuntaan mennään kuitenkin niin fyysisesti kuin taidollisesti...
6 PM

skiing skate 1:53:00 [2] 25.5 km (4:26 / km)

Wednesday Mar 9, 2011 #

Note
(rest day)

Tuesday Mar 8, 2011 #

10 AM

orienteering race 1:17:48 [5] 12.6 km (6:10 / km)

Good performance. Small mistakes (couple minuts totally)... Lost second to Tommi Oksanen, because I lost 4 seconds at final straigth... Dam!

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

Warm up 15 and down 5 :D

Monday Mar 7, 2011 #

12 PM

orienteering 37:42 [5] 5.3 km (7:07 / km)

Mies oli paperia. 5.5 min virhettä. Isoin noin 1.30

running warm up/down 20:00 [2] 2.5 km (8:00 / km)

1 PM

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

7 PM

orienteering 17:20 [5] 2.9 km (5:59 / km)

Nigth sprint. Two mistakes, about 30second totally. Litlle dissapointment

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

Warm up and down

Sunday Mar 6, 2011 #

12 PM

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

orienteering race 32:25 [5] 5.2 km (6:14 / km)

Running ok, orienteering ok, so ok performance. About 3min small mistakes (biggest maybe little bit over minute)
1 PM

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

Warm down
6 PM

running 55:00 [2] 9.5 km (5:47 / km)

Trip to Spain

Saturday Mar 5, 2011 #

Event: Portugal O' Meeting 2011
 
12 PM

orienteering race 1:09:42 [5] 11.2 km (6:13 / km)

Juoksua hirveetä puurtamista ja liikaa pieniä virheitä...

running warm up/down 10:00 [3] 1.0 km (10:00 / km)

6 PM

running/walking 1:00:00 [1] 8.0 km (7:30 / km)

"Almost in Spain"

Friday Mar 4, 2011 #

3 AM

orienteering 41:00 [2] 4.0 km (10:15 / km)

4 PM

orienteering 22:00 [3] 2.8 km (7:51 / km)

Wednesday Mar 2, 2011 #

6 PM

Note
(sick) (rest day)

Piti juosta yks kierros testijuoksurssa ja lyhyitä vetoja siihen päälle, mutta tuntuis pelättyä flunssaa pukkaavaan (kurkku kipee ja muutenkin tukkoinen ja höntti olo), joten jää väliin. Vielä en kuitenkaan sairaaksi merkkaa ja toivottavasti ei tarvitsekaan merkata, pitäis nimittäin reissuun lähteä...

Näin on näreet...

Tuesday Mar 1, 2011 #

6 PM

Note
(rest day)

Wanhojen risteilyllä herkistelyä... :D

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