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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  running31 15:21:27 101.77(9:03) 163.78(5:38) 800
  orienteering15 12:39:14 56.82(13:22) 91.44(8:18)
  cycling6 3:57:18 57.3(4:08) 92.22(2:34)
  running/walking5 3:36:50 14.09 22.68
  strength and conditioning5 2:17:30
  cordination3 1:26:15 5.75(15:00) 9.25(9:19)
  ballgames1 1:15:00
  stretching14 6:35
  Total62 40:40:09 235.73 379.37 800
  [1-5]48 40:33:34

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Friday Aug 31, 2012 #

3 PM

orienteering 35:00 [1] 3.0 km (11:40 / km)

Picking up controls (sandvik's competition)
4 PM

cycling 30:00 [2] 11.2 km (2:41 / km)

To home
5 PM

running 19:40 [2] 3.8 km (5:11 / km)

8 PM

stretching 15 [0]

Thursday Aug 30, 2012 #

5 PM

running 32:00 [2] 5.0 km (6:24 / km)

6 PM

orienteering 57:20 [2] 5.6 km (10:14 / km)

8 PM

strength and conditioning 26:00 [3]

Wednesday Aug 29, 2012 #

9 AM

Note
(rest day)

Massage
C • Oho 2

Monday Aug 27, 2012 #

12 PM

running/walking 2:34:00 [1] 19.28 km (7:59 / km)

Sunday Aug 26, 2012 #

11 AM

running warm up/down 32:00 [2] 5.0 km (6:24 / km)

12 PM

orienteering race 1:13:29 [5] 10.0 km (7:21 / km)

Big disappointment. Too many mistakes, but biggest disappointment was that going wasn't good at all... About three weeks to find the best of me ;)

Saturday Aug 25, 2012 #

12 PM

running 17:05 [2] 2.97 km (5:45 / km)

1 PM

orienteering race 46:42 [4] 6.2 km (7:32 / km)

FC-long qualification... Surkea suoritus, hiukan säästellen juoksu tuntuu pahemmalta kuin täyttä kisavauhtia ja karttaa ja kompassiakin voisi välillä katsoa. Huomenna lähdetään suunnistamaan sujuvaa ja hallitua suoritusta alusta loppuun asti piste.
C • Jep 3
2 PM

running 19:30 [2] 3.3 km (5:55 / km)

8 PM

stretching 10 [0]

Friday Aug 24, 2012 #

5 PM

running 27:30 [2] 5.05 km (5:27 / km)

7 PM

stretching 10 [0]

Thursday Aug 23, 2012 #

Note
(rest day)

Wednesday Aug 22, 2012 #

1 PM

running 1:30:40 [2] 16.78 km (5:24 / km)

Including 10x20s

Tuesday Aug 21, 2012 #

5 PM

orienteering 50:41 [5] 7.2 km (7:02 / km)

Orienteering intervals at Pesäkallio/Soltinjärvi with map scale 15000... One big mistake (2min) for reminder that all the time you have to know where you are and where you are going :)
2.45km 18.50
2.35km 15.42
2.3km 16.09
Physically good going, basic running not that easy, but when have to run fast in the forest ->No problemo ;)
6 PM

running 20:55 [2] 3.52 km (5:57 / km)

running/walking 10:50 [1] 0.9 km (12:02 / km)

8 PM

stretching 30 [0]

Monday Aug 20, 2012 #

12 PM

running 40:02 [2] 7.39 km (5:25 / km)

cordination 17:15 [3] 1.81 km (9:32 / km)

Some running technique and leaps
1 PM

stretching 30 [0]

Sunday Aug 19, 2012 #

Note
(rest day)

8 PM

stretching 30 [0]

Saturday Aug 18, 2012 #

4 PM

running 24:21 [2] 4.45 km (5:28 / km)

Lot shorter than had planned

Friday Aug 17, 2012 #

6 PM

running 31:21 [2] 5.52 km (5:41 / km)

running/walking 8:00 [1]

orienteering intervals 45:54 [5] 5.3 km (8:40 / km)

Tried to be Mo Farah not Thierry Gueorgiou... Huge amount of mistakes
9 PM

stretching 30 [0]

Thursday Aug 16, 2012 #

6 PM

orienteering 1:19:50 [3] 9.44 km (8:27 / km)

Hyvä meno!

running 10:10 [2] 1.75 km (5:49 / km)

8 PM

strength and conditioning 30:00 [2]

For middle body
9 PM

stretching 30 [0]

Wednesday Aug 15, 2012 #

11 AM

running 27:00 [2] 4.68 km (5:46 / km)

To radiomäki
12 PM

running 24:26 [2] 4.26 km (5:44 / km)

To home

running intervals 18:24 [5] 6.0 km (3:04 / km)

3x5x400m/1min (on the last two intervals 1.5min)/5min

1.set
1.16,2
1.16,9
1.16,1
1.16,7
1.16,5

2. set
1.14,1
1.14,4
1.14,7
1.14,0
1.13,8

3.set
1.12,2
1.11,2
1.11,6
1.10,1
1.05,5

First set felt easy even if the running itself didn't feel that easy... After last interval it was near that would have throw up. Thump up training, looking quite good

running/walking 28:00 [1] 2.5 km (11:12 / km)

C • Jos 4
6 PM

running 9:00 [2] 1.5 km (6:00 / km)

orienteering 36:00 [2] 3.5 km (10:17 / km)

Map scale 15000 at Tuohijärvi
8 PM

stretching 35 [0]

Tuesday Aug 14, 2012 #

stretching 30 [0]

4 PM

Note
(rest day)

Ei todellakaan suunniteltu lepopäivä... Aamusta flunssasta ja äärimmäisen väsynyttä -> söin ja otin päikkärit. Edelleen äärimmäisen väsynyttä -> lepopäivä. Tämän viikon suunnitelma siirtyy kaikkinensa päivällä eteenpäin.

Monday Aug 13, 2012 #

Note
(rest day)

Sunday Aug 12, 2012 #

11 AM

running warm up/down 29:45 [2] 4.87 km (6:07 / km)

orienteering race 35:11 [5] 5.7 km (6:10 / km)

Good
8 PM

running 28:00 [2] 4.93 km (5:41 / km)

Not bad feeling at all :)

strength and conditioning 20:00 [2]

Litlle bit for midle body

Saturday Aug 11, 2012 #

12 PM

orienteering 52:31 [5] 8.2 km (6:24 / km)

Started really well... To the 5th one some unsureness before control and during the 6th leg could have gone straigthter the beginning (10s). To the 8th unbelievible mistake (1min). At the road to the 9th got some kind of stomach cramp and it wasn't normal in the any point to the end (especially in the paths it hurted little bit), so I had slow down speed little bit and also made some mistakes in the end. 9. (15-20s), 10. (10-15s), 13. (35s). Totally about 2min to make better techniquely and pretty much the same physically :) But not bad

Kartta

running warm up/down 33:45 [3] 5.56 km (6:04 / km)

Friday Aug 10, 2012 #

6 PM

cordination 32:00 [3] 3.33 km (9:37 / km)

running 59:56 [2] 10.66 km (5:37 / km)

20min running+17min running tech.+20min running+15min leaps+20min running
8 PM

stretching 30 [0]

Thursday Aug 9, 2012 #

4 PM

running 10:43 [2] 1.97 km (5:26 / km)

orienteering 1:09:16 [3] 6.7 km (10:20 / km)

Orienteering in Hälvälä, beginning and end well and in the midlle couple of dissaster legs...
6 PM

running 7:00 [1] 1.12 km (6:15 / km)

Without shoes at grass field
C • Without trousers also? 3

ballgames 1:15:00 [3]

Football

Wednesday Aug 8, 2012 #

12 PM

cycling 37:54 [2] 13.68 km (2:46 / km)

To Messilä
1 PM

running warm up/down 18:00 [2] 3.06 km (5:53 / km)

running hills 42:22 [4] 5.7 km (7:26 / km) +800m 4:22 / km

8xHill interval at Messilä... Beginning felt really tough and muscles felt lazy, but after 4 intevals it start to get much better

running 36:03 [1] 5.37 km (6:43 / km)

2 PM

cycling 31:53 [2] 13.5 km (2:22 / km)

Back home
5 PM

cycling 37:50 [2] 14.65 km (2:35 / km)

From home to sport center and after the training back
6 PM

running warm up/down 27:02 [2] 4.47 km (6:03 / km)

orienteering 10:14 [5] 2.2 km (4:39 / km)

Youth relay training, quite good feeling :)

Tuesday Aug 7, 2012 #

Note
(rest day)

7 PM

stretching 40 [0]

C • Ilmeisesti 3

Monday Aug 6, 2012 #

Note
(rest day)

10 PM

stretching 45 [0]

Sunday Aug 5, 2012 #

4 PM

cycling 51:26 [2] 19.5 km (2:38 / km)

5 PM

orienteering 49:06 [3] 6.3 km (7:48 / km)

Not enough map reading - lousy orienteering (about 4min mistakes)
6 PM

cycling 48:15 [2] 19.69 km (2:27 / km)

7 PM

strength and conditioning 33:00 [3]

Saturday Aug 4, 2012 #

6 PM

running 27:04 [2] 4.77 km (5:40 / km)

Not so good feeling so did only short jog which felt really bad

Friday Aug 3, 2012 #

3 PM

running 19:35 [2] 3.42 km (5:44 / km)

orienteering 1:16:00 [3] 8.3 km (9:09 / km)

Didn't have enough power to concentrate on orienteering enough, so did much easier speed than was planned... Last couple of orienteering training have been quite poor :/

Thursday Aug 2, 2012 #

6 PM

running 23:02 [2] 3.91 km (5:53 / km)

cordination 37:00 [4] 4.11 km (9:00 / km)

Including leaps
7 PM

running 17:20 [2] 2.93 km (5:55 / km)

8 PM

strength and conditioning 28:30 [3]

Tighs+legs and upper body
9 PM

stretching 30 [0]

Wednesday Aug 1, 2012 #

10 AM

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

11 AM

running 27:04 [5] 8.0 km (3:23 / km)

8x1000m at Radiomäki, not easy running - muscles were against me, but manage to run whole training quite well
3.40
3.36
3.31
3.25
3.20
3.15
3.12
3.05

running/walking 16:00 [1]

12 PM

running 25:42 [2] 4.41 km (5:50 / km)

7 PM

running 17:00 [2] 2.9 km (5:52 / km)

Get enough from orienteering so run back to car

orienteering 42:00 [2] 3.8 km (11:03 / km)

Direction training

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