Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m
running	41	16:32:38	100.39	(9:53)	161.57	(6:09)	500
orienteering	17	15:02:38	64.7	(13:57)	104.12	(8:40)
ballgames	2	2:21:19	9.05	(15:37)	14.56	(9:42)
cycling	4	1:33:29	21.69	(4:19)	34.91	(2:41)
running/walking	1	37:35	3.28	(11:27)	5.28	(7:07)
Total	53	36:07:39	199.11	(10:53)	320.44	(6:46)	500

2:44

0:00

» now

Wednesday Aug 31, 2011 #

6 PM

running 1:30:58 [2] 15.35 km (5:56 / km)

10x20s

Tuesday Aug 30, 2011 #

6 PM

running 22:39 [2] 3.32 km (6:49 / km)

running (terrain testrun) 22:47 [5] 4.77 km (4:47 / km)

Really good conditions and good run

C • Nyt tuli jytky, ei oo ainak... 3

7 PM

running 12:05 [3] 2.07 km (5:50 / km)

4 kierrosta 4.6km - Splits

Monday Aug 29, 2011 #

8 AM

running 19:52 [2] 3.54 km (5:37 / km)

Herkistelyy? :D

Sunday Aug 28, 2011 #

2 PM

orienteering 59:10 [4] 7.3 km (8:06 / km)

O-intervals with 15000 scale at Korpihoilo. About long distance competition speed. I did bad at beginning, because I left about 200m wrong place to the first interval and because of that did bad to the 1. control (35s). After that small mistakes and one leg I didn't do like I was planned. In total little bit over 2min mistakes (half of them were like 10s mistakes). Not so good running, especially uphills were bad

11.07
18.02
15.40
14.21

orienteering 15:40 [1] 0.8 km (19:35 / km)

Recovery sets

running 16:20 [2] 2.3 km (7:06 / km)

Saturday Aug 27, 2011 #

1 PM

Note
(rest day)

Friday Aug 26, 2011 #

9 AM

running 17:37 [2] 3.11 km (5:40 / km)

12 PM

running 17:40 [2] 2.71 km (6:31 / km)

1 PM

orienteering 48:51 [5] 6.9 km (7:05 / km)

Terrible performance! The first control was dissaster (100s mistakes) and the rest of the track I did just AWFUL. Too typical problem for me, all time hurry -> not enough map reading -> not good plans -> I am unsure -> mistakes all the time -> trying to run faster -> and this all stars again. Another bigger mistakes for the 8th, 9th, 13th and then many small ones. In total about 5.20 mistakes. Awful orienteering, awful performance -> bad taste from the competition....

http://www.ls37.fi/karttoja/show_map.php?user=aaan...

C • Urat 4

2 PM

running 10:20 [1] 1.59 km (6:30 / km)

Wednesday Aug 24, 2011 #

3 PM

running 10:00 [2] 1.66 km (6:01 / km)

running 14:30 [5] 4.4 km (3:18 / km)

Some kind of pyramid

running/walking 37:35 [1] 5.28 km (7:07 / km)

Tuesday Aug 23, 2011 #

6 PM

orienteering 1:38:00 [3] 11.0 km (8:55 / km)
ahr:150

Maybe not to the best training thinking about friday, but really nice training otherwise. Basic easy orienteering training=didn't concentrate too much :D Tomorrow trying to find some speed with pyramid training...

Monday Aug 22, 2011 #

6 PM

Note
(rest day)

Sunday Aug 21, 2011 #

6 PM

running 1:40:00 [2] 16.41 km (6:06 / km)

Saturday Aug 20, 2011 #

8 AM

running 23:00 [2] 3.5 km (6:34 / km)

3 PM

running 18:21 [2] 2.76 km (6:39 / km)

Warm up

orienteering race 36:40 [5] 6.1 km (6:01 / km)

My last Youth Jukola and ofcourse 7th leg (last). Our team had unfortune already before competition, because one of our team members got hit by car and another one was sick... Our relay started extremly well, when our first guy (Lauri) was second 37s to the leader. Our second leg runner (Joni) was also little bit sick (or not so little bit, he had temperature immideattely after his race) so his run was really hard and because of that he made also couple of mistakes... Other our team members did ok too... My own performance didn't start well, because to the first I run only couple of ten meters of from the path on the forest (lost about 40-45s), otherwise race was reall good with some marginal mistakes. Mistakes in total about 1min. I was 4th fastest anchor (lost 1.37 to the fastest) and raise our team from 36th place to the 23th... But what makes tha race worser than it was is that I lost one guy in last meters by couple of centimeters (He was 3rd fastest anchor)... and the guy is born in1996, so he is 3 years younger than me. DAMN, I mean DAMNNNN!!!!!!! So, more training next year I guess... ;)

http://www.ls37.fi/karttoja/show_map.php?user=aaan...

C • Loisto osuus! Ja eihän syks... 2

4 PM

running 10:31 [1] 1.47 km (7:09 / km)

Warm down, with out shoes at grass... Nice

Friday Aug 19, 2011 #

8 PM

running 15:10 [1] 2.32 km (6:32 / km)

Short easy jog, after coming to the Kajaani... Looking the competition center

Thursday Aug 18, 2011 #

6 PM

running 1:30:26 [2] 15.21 km (5:57 / km)

10x20s

Wednesday Aug 17, 2011 #

8 AM

running 19:01 [2] 3.38 km (5:38 / km)

5 PM

running 12:51 [2] 1.89 km (6:48 / km)

Warm up

running 6:02 [1] 0.83 km (7:16 / km)

Väli hölkyttely

orienteering 17:00 [5] 1.9 km (8:57 / km)

To the 1st first to place where control should have been and looking 10 seconds, then looking around and notice that control was 30m rigth... Mistakes to the 6th (looking control too early) and 8th (little bit left), also not so good way to the 4th... Mistakes in total maybe little bit over minute (+number one 25s in total maybe 1.40), I guess

6 PM

running 10:06 [2] 1.36 km (7:26 / km)

Warm down

orienteering 13:37 [5] 1.9 km (7:10 / km)

Another lap, pretty much faster so from that you can see that there is still lot to improve in m orienteering... :)

7 PM

Note

PAAAAAAIIISSSSSIIIIIIII!!!!!!!! Jätkä otti sen mikä oli otetttavissa...

Tuesday Aug 16, 2011 #

5 PM

Note
(rest day)

Saas nähä pukkaako flunssaa :( Vaara piilee :/

Monday Aug 15, 2011 #

4 PM

Note
(rest day)

Lepphiiiiiii

Sunday Aug 14, 2011 #

8 AM

running 18:28 [2] 3.23 km (5:43 / km)

12 PM

orienteering race 43:22 [5] 6.0 km (7:14 / km)

Orienteered all way alone (saw noly 2 competitors from different class. Performance was good with one stupid mistake at 11th (50-60s) and then couple of smaller once and some legs just I went bad. In total maybe 1.50 mistakes. Running wasn't good and it felt little bit heavy and tired... Body seems to be tired so some rest now...

http://www.ls37.fi/karttoja/show_map.php?user=aaan...

running 11:34 [2] 1.95 km (5:56 / km)

1 PM

running 11:51 [1] 1.79 km (6:37 / km)

Saturday Aug 13, 2011 #

8 AM

running 18:46 [2] 3.32 km (5:39 / km)

10 AM

running 14:00 [3] 2.43 km (5:46 / km)

11 AM

orienteering race 59:02 [5] 8.2 km (7:12 / km)
ahr:176

Class H21 and quite good performance. Biggest mistake to the 13th (maybe 1.07 seconds :DD) and then also 4th leg went bad (about 30-40s)... Then some small not so good (2nd, 9th, 11th and 15th). Running wasn't that good and especially in up hills I was slow and in the end running was tired (maybe still little bit tired from Laaso's hill training)... Fall down in the end and hurt my self little bit. In total maybe 2.45 mistakes... Satisfied, but not satisfied. Well it's still 3 weeks for the FC-long

http://www.ls37.fi/karttoja/show_map.php?user=aaan...

Friday Aug 12, 2011 #

Note
(rest day)

Thursday Aug 11, 2011 #

8 AM

running 21:22 [2] 3.51 km (6:05 / km)

C • AM-kisa 6

5 PM

running 36:09 [2] 5.77 km (6:16 / km)

6 PM

orienteering 10:10 [3] * 1.57 km (6:29 / km)

K:lla kärjessä, mutta sitten selkäranka katkesi... ;) Really really easy O, but little bit harder than was supposed to... Really really good kids relay training, thnx for everbody...

orienteering 14:14 [2] 2.14 km (6:39 / km)

Now it was good speed... Running distance not orienteering

7 PM

running 45:51 [2] 7.23 km (6:20 / km)

Wednesday Aug 10, 2011 #

8 AM

running 21:21 [2] 3.79 km (5:38 / km)
ahr:126 max:154

3 PM

running 9:32 [2] 1.4 km (6:49 / km)

running hills 19:44 [5] 3.15 km (6:16 / km) +500m 3:30 / km
max:197

Matka gepsistä n.630m ja korkeus Laason hissin kyltistä, joka sanoi 111m
4.16
4.11
3.51
3.44
3.42

running hills 25:00 [1] 3.15 km (7:56 / km)

Reovery

4 PM

running 11:42 [1] 1.59 km (7:22 / km)

Tuesday Aug 9, 2011 #

11 AM

running 20:57 [2] 3.71 km (5:39 / km)

6 PM

running 57:42 [2] 6.83 km (8:27 / km)
ahr:138

Hälvälä contour training, concentration not good and lost my self to the 3rd even if I wasn't far away, jogged of from 4th, so not orienteering training... Last week's good trainings gave me that kind of self-confidence, which I have been hoping, but now it is again under zero...

Monday Aug 8, 2011 #

6 PM

ballgames 55:00 [2] 5.68 km (9:41 / km)
ahr:139

Hups, piti olla lepopäivä... Football

Sunday Aug 7, 2011 #

5 PM

orienteering 1:05:11 [3] 6.1 km (10:41 / km)
ahr:142

Training of 37 controls at Rautakorpi, there was also HU's sunday event in Linnavuori, but I wanted to do my own training.

running 4:01 [2] 0.68 km (5:54 / km)
ahr:128

6 PM

running 7:14 [3] 1.33 km (5:26 / km)
ahr:141

Note

Nice training week is behind, next couple of weeks my training will go like: Hard, Easy, Rest and at weekend competition/competitions...

Saturday Aug 6, 2011 #

9 AM

running 17:27 [2] 3.0 km (5:49 / km)

12 PM

running warm up/down 15:28 [2] 2.73 km (5:40 / km)

1 PM

orienteering 49:42 [5] 6.8 km (7:19 / km)
ahr:169

Good performance, no really mistakes. Couple of legs not so good going (3 and 6). Some small no-mistake mistakes (10-15s). Running better than I hoped, but at places where ground was hard, couldn't yet push as hard as I should and heart rates were alo low (because on lag of really hard trainnings). Terrain was much better than, everybody said... Lost 27s for the number 1. in our ranking (Eeli) and won Minna with clear marginal :)

http://www.ls37.fi/karttoja/show_map.php?user=aaan...

C • No mistakes 2

2 PM

running 7:15 [2] 1.27 km (5:43 / km)

Friday Aug 5, 2011 #

Note
(rest day)

Thursday Aug 4, 2011 #

12 PM

orienteering intervals 1:06:35 [4] 7.5 km (8:53 / km)

O-intervals at Tiirismaa. I realised at middle of the training that when I was planning my routes the was scale mistake, so I run about 7.5km not 5km :D First interval was dissaster, propably didn't take first control, minute mistake to second and in the middle of the 3th I read wrong control, because so many controls on map. Other Five intervals went well. Nice training with some fast and some really so terrain parts.
I love and hate this terrain at the same time
3min mistakes at first interval and and maybe 80-90s to the last five intervals :D

running warm up/down 13:00 [1] 1.85 km (7:02 / km)

5 PM

cycling 26:48 [2] 9.86 km (2:43 / km)

6 PM

orienteering 47:41 [2] 4.71 km (10:07 / km)
ahr:137

Suunta ja matka harjoitus, meni huonosti, ei jaksanu. Huomenna lepoa

cycling 4:10 [2] 1.71 km (2:26 / km)

Wednesday Aug 3, 2011 #

12 PM

running 3:00 [1] 0.45 km (6:40 / km)

orienteering 1:50:00 [2] 9.4 km (11:42 / km)
ahr:138

Contour training at Soltinjärvi. Beginning went fine, but then I slept at 7th and looked controlpoint 200m too early and then decede to go to the next one and because I was lost it was awful going :D After that my orienteering was sith and in the end I got tired. So I lost myself, my confidence and my energy huhuh

C • Soltinjärvi 2

7 PM

Note

Eipä oo mikään yleisömesnestys Kapinarastit... Meidän sarjassa 5 kaveria. Pääsee kuitenkin kapinoimaan rankin ykköstä (Eeli) ja tavallaan myös Vuoden urheilijaa vastaan (näyttäis olevan sama rata, ainakin teknisten tietojen pohjalta), joten en valita.
Tosin voi olla, että lauantaina ei ole kulkupäivä :D

C • Teknisten 7

Tuesday Aug 2, 2011 #

11 AM

cycling 32:54 [1] 11.67 km (2:49 / km)
ahr:116

12 PM

orienteering 44:17 [3] 4.4 km (10:04 / km)
ahr:138

Soltinjärvi väylä/keskimatkaharjoitus. Joka toinen väli kovaa ja joka toinen hiljaa

1 PM

cycling 29:37 [2] 11.67 km (2:32 / km)
ahr:134

6 PM

orienteering 43:36 [4] 5.4 km (8:04 / km)
ahr:164

Mistake of familiar terrain at first, little bit over minute. To the 4th too left and then couple of tiny mistakes... Mistakes in total about 2min... Basic work. Avg one higher than Hämis, so intesity one lower :D

running 3:00 [2] 0.5 km (6:00 / km)

Monday Aug 1, 2011 #

9 AM

Note

Orienteering-week
Goals:
8 orienteering trainings
50km orienteering
150 controls
under 20min mistakes (=24s/km)

12 PM

running 7:47 [2] 1.25 km (6:14 / km)
ahr:130

orienteering intervals 51:00 [4] 5.5 km (9:16 / km)

Intervals in Hälvälä
10.10 1.1km 6 controls 30s mistakes
10.55 1.2km 5 controls 45s mistakes
10.44 1.2km 5 controls 55s mistakes
8.37 1.05km 4 controls 10s mistakes
10.34 0.95km 4controls 1.10 mistakes

51.00 5.5km 24 controls 3.30 mistakes

Short legs, lot of small mistakes... Quite good work, but orienteering should be little more in front and that way I could avoid the small mistakes and keep little bit better speed, but in this kind of terrain its not eas to do
About half a mistakes migth hadn't done if there would have been control flags, but thats not excuse for the mistakes

orienteering 8:50 [1] 0.5 km (17:40 / km)

Recover parts walking

1 PM

running 10:11 [2] 1.71 km (5:57 / km)

6 PM

ballgames 1:26:19 [3] 8.88 km (9:43 / km)
ahr:144 max:175

Football

« Earlier | Later »