Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
running	31	17:55:25	116.12	(9:16)	186.88	(5:45)	1636
running/walking	9	16:46:59	68.26		109.85
orienteering	8	11:28:51	37.53	(18:21)	60.4	(11:24)	200
strength and conditioning	12	6:20:30	0.72		1.16
cordination	8	1:51:39	1.57		2.52
cycling	2	1:32:12	19.3	(4:47)	31.06	(2:58)
ballgames	2	1:10:15
swimming	1	30:00	0.5		0.8
Total	53	57:35:51	243.99		392.67		1836

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Friday Dec 30, 2011 #

12 PM

running/walking 2:12:00 [1] 10.46 km (12:37 / km)

Too short :( and really easy. In the forest most of the time

C • wellll 1

8 PM

running 31:00 [3] 5.8 km (5:21 / km)

Thursday Dec 29, 2011 #

12 PM

strength and conditioning 55:00 [2]

At gym at Saksala... More upper body than usually, because didn't like the leg/thigh equimpments and there was no spaceto do with free weigths... Not that good training, felt like I was hanging out there :(

1 PM

swimming 20:00 [3] 0.8 km (25:00 / km)

Boring

swimming (Water-running) 10:00 [3]

Testing water running... Could feel it on my thighs, but it was even more boring than swimming. Propaply the most boring training way ever :D

C • try 2

7 PM

running 23:10 [2] 3.91 km (5:55 / km)
ahr:139

orienteering (Nigthcontour) 28:40 [3] 3.0 km (9:33 / km)
ahr:147

8 PM

running 29:58 [2] 4.94 km (6:04 / km)
ahr:142

Wednesday Dec 28, 2011 #

11 AM

running 10:00 [2] 1.8 km (5:33 / km)

cordination 10:00 [3]

running 4:00 [4] 1.0 km (4:00 / km)

At Pajulahti... There was some football turnament, but we thougth that there would be space for us to run. And actually there was space for us and we run one interval, but then some guy told to us that whole sport hall is taken by football turnament, expect the pole vault (Salomäki etc.) and javelin places (Kimmo Kinnusen harjoitusporukka). We asked if we could do some strength at gym, but it wasn't an option, even if there was nobody there.
Well my bad, because I didn't check the situation before, we went there :(

1 PM

running 19:20 [2] 3.63 km (5:20 / km)
ahr:131

Started alternative training immidiettely, when I arrived home

running hills 24:46 [5] 5.32 km (4:39 / km) +350m 3:30 / km
max:188

Running hills at Liipola (Eteläinen Liipolankatu so not the same than last winter, this is more runnable). Had map with me. I read one leg at beginnig of the every hill, imagined how would I go that and what would I see. Another leg in just before ending the hill.
3.48 137/172
3.47 163/174
3.38 169/177
3.33 172/181
3.25 174/184
3.23 175/186
3.12 179/188

running hills (down :D) 28:00 [2] 4.76 km (5:53 / km)

2 PM

running 24:07 [3] 4.29 km (5:37 / km)
ahr:142

7 PM

cycling 1:08:24 [1] 21.84 km (3:08 / km)
ahr:120

Great feeling. I am not really into so called recovery trainings, but this was maybe that kind of training :) :/

Tuesday Dec 27, 2011 #

1 PM

running/walking (terrain) 2:50:00 [2] 18.7 km (9:05 / km)

Running at roads and paths and walking at forest... About 50/50 walking and running.

Monday Dec 26, 2011 #

7 PM

running warm up/down 35:00 [2] 5.95 km (5:53 / km)

cordination 17:00 [3] 1.25 km (13:36 / km)

strength and conditioning 16:00 [3]

Leaps and jumps

8 PM

strength and conditioning 26:00 [3]

Circuit for middle body

Sunday Dec 25, 2011 #

2 PM

running/walking 2:45:00 [1] 19.0 km (8:41 / km)

Nordic walking near fathers cottage. Maybe 1/3 in the forest. Had forgot to reload garmin...

Saturday Dec 24, 2011 #

2 PM

running 1:30:34 [3] 18.51 km (4:54 / km)
ahr:148 max:177

Reipas PK-lenkki... Lihaksisto vähän tahmeen oloinen muuton hyvänoloista menoa. Ei ois varmaan Janilla ollu PK-lenkki, siis noin sykkeiden puolesta, vauhdin puolesta kevyt sellanen ;)

Friday Dec 23, 2011 #

2 PM

Note
(rest day)

Jejej

Thursday Dec 22, 2011 #

11 AM

running 9:18 [2] 1.6 km (5:49 / km)

orienteering 56:16 [1] 4.5 km (12:30 / km)

Samoamiseksi meni, mutta tulipa kuitenkin ulkoiltua käyräkartan kanssa. Viime päivien treenit huomaa kropassa, mutta onneks huomenna on lepopäivä :)

running 9:42 [2] 1.7 km (5:42 / km)

9 PM

strength and conditioning 25:30 [2]

Circuit for middle body

Wednesday Dec 21, 2011 #

6 PM

running warm up/down 10:55 [2] 1.7 km (6:25 / km)

orienteering intervals (nigth) 1:03:47 [4] 6.8 km (9:23 / km)

Nigthorienteeringintervals at Korpihoilo.... Ok going, some bad controls
1.6km 13.34 (Not really mistakes)
1.9km 18.31 (2min mistakes to one control, the whole control was mistake)
1.8km 17.39 (One of the most stupid mistake ever 1min)
1.5km 14.03 (Little bit unsure 45s)

running/walking 6:30 [1] 0.4 km (16:15 / km)

Tuesday Dec 20, 2011 #

11 AM

strength and conditioning 1:07:00 [3]

leg press 5x30
leg something :D 5x30
thigh adductors 5x30
thigh abductors 5x30
jackknife 3x20
extra stomach move x3
situps 3x30
back 3x30
sides 3x30
and little bit bench press

6 PM

running/walking 2:50:00 [1] 22.0 km (7:44 / km)
ahr:123 max:174

10x20s to the end...

C • Tiukkaa 2

Monday Dec 19, 2011 #

4 PM

running 19:21 [2] 3.11 km (6:13 / km)
ahr:132

5 PM

running hills 30:23 [5] 4.65 km (6:32 / km) +570m 4:03 / km

Had to change mondays and wednesdays trainings with each other because I had workshift today (which I didn't remember). I also changed place from Liipola to Tapanila/Messilä (same than last thursday).

4.46
4.39
4.28
4.21
4.12
4.05
3.52

Good going did little bit faster than last time and also going was better, but feeling wasn't :D Last one maybe little bit over treshold in some parts :) Intesity could be also 4 but because this was little bit harder training marked it as a 5.

running 29:00 [2] 3.9 km (7:26 / km)

6 PM

running 23:14 [2] 3.83 km (6:04 / km)

cordination 15:00 [3]

During the youth training, watching how guys and girls did :)

Sunday Dec 18, 2011 #

2 PM

Note
(rest day)

Who has decided that athlete needs rest? I hate that guy, these easy weeks are annoying!
But on the other hand I have to say that feeling at the trainings was good this week. Especially hill training and yesterdays o went amazingly well.

Saturday Dec 17, 2011 #

10 AM

orienteering 2:09:19 [3] 10.9 km (11:52 / km)
ahr:138 max:188

Moment-o at Tuohijärvi with Paroni. Contour+corridor (straigth, so you could only read items near control-line)+control picking+contour

Friday Dec 16, 2011 #

6 PM

running 28:36 [2] 5.14 km (5:34 / km)
ahr:140

With map from Slovakia

7 PM

running/walking 9:00 [1]

Warm up

cordination 8:20 [2]

strength and conditioning 19:00 [2]

Circuit by Paxi

running/walking 14:00 [1] **

Map training

8 PM

ballgames 36:55 [4]

Floorball

strength and conditioning 7:00 [2]

Sit ups and some other stomach moves

Thursday Dec 15, 2011 #

4 PM

running 20:09 [2] 3.14 km (6:25 / km)
ahr:133

running 27:30 [4] 3.95 km (6:58 / km) +500m 4:16 / km

Hill intervals at Tapanila/Messilä
5.04
4.51
4.40
4.30
4.19
4.06
Feeling great, didn't push full in any point (viimeisessä vedossa syke koko matkan anaerobisen kynnyksen huitteilla). Could have run more, but not too much sweet at the same time

running 22:05 [1] 3.25 km (6:48 / km)

Recovery downhills

5 PM

orienteering 22:28 [3] 2.2 km (10:13 / km)

Nigthcontour

running 2:02 [2] 0.37 km (5:30 / km)

Wednesday Dec 14, 2011 #

1 PM

strength and conditioning 1:09:00 [3]

leg press 5x30
leg something :D 5x30
thigh adductors 5x30
thigh abductors 5x30
jackknife 3x20
extra stomach move x3
situps 3x30
back 3x30
sides 3x30
and little bit bench press

Tuesday Dec 13, 2011 #

7 PM

running 25:00 [2] 3.94 km (6:21 / km)

Had planned this to be total rest day, but decede ot do easy run before stretching...

Monday Dec 12, 2011 #

9 AM

Note
(rest day)

Lepii

3 PM

Note

Lueskelin Jukolan viestin kilpailukutsua... ;) "Matkoihin sisältyy 1800 – 2200 m viitoitusta." NICE!

C • Siinä saa sitten vetää ihan... 5

Sunday Dec 11, 2011 #

9 AM

running 13:01 [1] 1.8 km (7:14 / km)

Warm up

cordination 10:20 [3]

strength and conditioning 22:00 [3]

For legs and tighs...

running 14:00 [4] 3.75 km (3:44 / km)

Vk treeni. Syke pyöri vähän alta 180... 2+3+4+3+2min Noin 3.45 vauhtia. Hyvä fiilis ja juoksu tuntu suhteellisen helpolta

running 4:40 [1] 0.6 km (7:47 / km)

6 PM

running/walking 2:26:29 [1] 17.79 km (8:14 / km)
ahr:120 max:159

Saturday Dec 10, 2011 #

11 AM

cordination 11:35 [2]

Some running technique for warm up

running 28:54 [4] 2.8 km (10:19 / km)

Same kind od training than in Pajulahti. 200x14 running with map then circuit movement and than drawing the map... Way too hard speed, especially at the beginning.

running 10:52 [2] 1.9 km (5:43 / km)

Warm down

7 PM

running 1:31:29 [2] 14.5 km (6:19 / km)

Little bit and little bit more snowy trails and paths. Beginning with Paroni. Basic running felt great, but in fast running you can notice that body is tired... Next week will be really easy

Friday Dec 9, 2011 #

1 PM

running 17:56 [2] 2.7 km (6:39 / km)

Warm up and down half of that in forest

orienteering 38:11 [4] 4.2 km (9:05 / km) +200m 7:21 / km

Tired feeling. Suprise? Same leg 3 different routes
12.53
13.15 (Did bad in the beginning)
12.03

2 PM

orienteering 39:10 [2] 3.3 km (11:52 / km)

Really lazy and slow o-parts

Thursday Dec 8, 2011 #

5 PM

running/walking 2:50:00 [2] 21.5 km (7:54 / km)

Heavie... Garmin migth be broken :/

C • Mikä 10

Wednesday Dec 7, 2011 #

5 PM

running 21:47 [3] 3.97 km (5:29 / km)
ahr:148

6 PM

running race 28:42 [5] 7.5 km (3:50 / km) +216m 3:21 / km

Satisfied with my run. Running wasn't easy, but result quite good, especially when I compared it to my basic physical feeling (hamstrings sore and body not that recovered what it could be). 16s faster than previous record and 1.10 faster than year ago. 27.30 is still far away, but I believe that I will do it at spring, even if the now feels its too far away. But its long journey and many trainings before April :)

Garmin also claimed that my avg heart rate during the run was 168, but when I watched heart rate curves, it showed that my heart rate was all the time little bit above 180.

Paroni and Sanna Andelin run really well, I think

C • Aika nipussa on 3

7 PM

running 56:31 [2] 9.5 km (5:57 / km)

To home

Testijuoksu 3 kierrosta 7.7 km - Splits

Tuesday Dec 6, 2011 #

2 PM

running 31:51 [2] 5.84 km (5:27 / km)
ahr:143

Hamstrings quite sore from yesterday, which was little suprise... I am eagerly waiting tomorrows testrun and how it will go (I fear the worst)

Monday Dec 5, 2011 #

2 PM

strength and conditioning 30:00 [3]

For middle body, didn't do anything for legs because of Wednesdays testrun.

C • testrun 3

6 PM

running 11:00 [1] 1.8 km (6:07 / km)

cordination 24:00 [3]

Basic running technique and downhill intervals

running 18:30 [1] 2.8 km (6:36 / km)

7 PM

running 37:55 [2] 6.2 km (6:07 / km)

With Paroni and joni

8 PM

running 27:36 [2] 5.2 km (5:18 / km)

On my own

Sunday Dec 4, 2011 #

10 PM

Note
(rest day)

Saturday Dec 3, 2011 #

9 AM

orienteering 5:11:00 [3] 25.5 km (12:12 / km)
ahr:138 max:199

Sairakkala->Hälvälä->Tiirismaa->Tapanila. With Paroni, joni, Nizkanen, Verkku and 3h with hirppa. Using almost all the difficult orienteering parts. These terrains are really slow and/or we are really slow
Running distance about 31km

C • WOW jätkähän on vetäny tree... 8

Friday Dec 2, 2011 #

2 PM

running 48:56 [3] 10.0 km (4:54 / km)

Kiihtyvä 6.00->3.48. Vaikeeta, eilinen treeni tuntu jäsenissä. Piti alunperin suunnistaa VK pätkiä sprintti kartalla, mutta ei oikein ollut keskittynyt olo niin muutin treeniä.

3 PM

running 11:12 [2] 1.96 km (5:43 / km)

7 PM

strength and conditioning 28:00 [2]

Circuit training

running/walking 24:00 [1]

Warm up and down and map training

8 PM

ballgames 33:20 [2]

Floorball

Thursday Dec 1, 2011 #

7 PM

running 23:23 [2] 3.87 km (6:03 / km)

cordination 15:24 [3] 1.27 km (12:08 / km)

strength and conditioning 16:00 [4] 1.16 km (13:48 / km)

Leaps and jumps

9 PM

cycling 23:48 [3] 9.22 km (2:35 / km)
ahr:143

To home with heavy back. Wind wasn't my friend

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