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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  running21 13:46:07 93.04(8:53) 149.74(5:31)
  orienteering13 12:37:50 58.6(12:56) 94.3(8:02) 1025
  running/walking8 7:41:57 34.29 55.19
  strength and conditioning8 2:53:00
  ballgames2 1:15:00
  cordination1 9:30
  stretching22 7:37
  Total46 38:31:01 185.93 299.23 1025
  [1-5]32 38:23:24
averages - sleep:15

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Oct 31, 2012 #

6 PM

orienteering 1:19:10 [5] 15.0 km (5:17 / km)

Night cup, rogaining style, enjoyed more than thougth. Little bit heavy young, too much small mistakes. Some problem with emit (said that my time was over 4h), so thats why the result

running 33:00 [2] 5.76 km (5:44 / km)

To sport center and back
8 PM

stretching 30 [0]

Tuesday Oct 30, 2012 #

running 2:00:00 [2] 21.25 km (5:39 / km)

C • alkaa näyttää Allumaisilta ... 2

strength and conditioning 30:00 [3]

circuit

stretching 30 [0]

Monday Oct 29, 2012 #

running 1:31:20 [2] 16.3 km (5:36 / km)

stretching 20 [0]

strength and conditioning 20:00 [3]

stretching 20 [0]

4 PM

ballgames 35:00 [4]

Floorball

Sunday Oct 28, 2012 #

12 PM

running/walking 3:00:00 [1] 22.8 km (7:54 / km)

8 PM

stretching 30 [0]

Saturday Oct 27, 2012 #

Note
slept:15.0

Next three weeks will be mostly just training :)

running 1:32:09 [3] 19.2 km (4:48 / km)

20min 5.30/134
20min 5.01/142
20min 4.27/159
20min 4.00/170
12min recovery jog
Ok feeling

strength and conditioning 32:00 [3]

For middle body

stretching 40 [0]

Friday Oct 26, 2012 #

8 AM

Note
(rest day)

Marssi hälvälästä kassulle... 19km/noin 5h pysähdyksineen/opetustuokioineen - lopussa hartiat melko jurrissa. Käy treenistä muttei oo treeni :D
C • Treeni 2

Tuesday Oct 23, 2012 #

Note

Mehtäleiri Hälvälä...

Monday Oct 22, 2012 #

3 PM

stretching 10 [0]

running 35:30 [2] 6.55 km (5:25 / km)

strength and conditioning 16:00 [3]

For middle body
7 PM

stretching 30 [0]

Sunday Oct 21, 2012 #

12 PM

running/walking 3:06:12 [1] 23.07 km (8:04 / km)

8 PM

stretching 25 [0]

Saturday Oct 20, 2012 #

2 PM

running 31:45 [2] 4.95 km (6:25 / km)

3 PM

orienteering 46:18 [5] 8.1 km (5:43 / km)

Friday Oct 19, 2012 #

5 PM

Note
(rest day)

Thursday Oct 18, 2012 #

10 AM

stretching 15 [0]

running 16:32 [4] 4.6 km (3:36 / km)

At Pajulahti, endurance demo 90s-3min-6min-3min-90s and 3x200m... Young started from on and ended to great, last 200m 28s... Running mostly on the middle of vk1 and vk2

running 10:03 [2] 2.0 km (5:02 / km)
ahr:136

running 29:30 [1] 4.5 km (6:33 / km)

running/walking 25:00 [1] 2.0 km (12:30 / km)

Recovery sets
3 PM

stretching 15 [0]

running 22:30 [2] 3.95 km (5:42 / km)

At Pajulahti

strength and conditioning 25:00 [3]

For middle body

Wednesday Oct 17, 2012 #

11 AM

orienteering 1:25:23 [3] 8.8 km (9:42 / km) +600m 7:14 / km

last training of the training camp... Ole big mistake otherwise Dell. Some parta with high speed

running 6:28 [2] 0.96 km (6:44 / km)

1 PM

stretching 10 [0]

Tuesday Oct 16, 2012 #

11 AM

running 17:30 [2] 2.91 km (6:01 / km)

running/walking 5:00 [1]

orienteering 29:21 [5] 4.6 km (6:23 / km)
ahr:175 max:186

Cezch city sprint 2.1km+2.5km... First one really poorly, but the second quite well techniquely. Running ok in this part of the training camp
5 PM

orienteering 29:00 [4] 4.6 km (6:18 / km)
ahr:157

Three loops at relay type terrain. First one hard and then moderate speed, ok o

running 16:50 [2] 2.79 km (6:02 / km)

Monday Oct 15, 2012 #

12 PM

orienteering 1:12:55 [2] 5.4 km (13:30 / km)
ahr:136 max:155

Czech sandstone terrain, lot of climbing, awesome terrain - easy speed, ok o

running/walking 7:25 [1] 0.97 km (7:39 / km)

1 PM

ballgames (football) 40:00 [4]

Football 4vs4. Great games
9 PM

stretching 10 [0]

Sunday Oct 14, 2012 #

11 AM

orienteering 1:16:50 [3] 9.9 km (7:46 / km)
ahr:151 max:180

Competiotion next to JWOC-relay terrain... Shit terrain in my opinnion - Green, paths and ditches, that's it. Big problems at beginning then better for a while and then huge mistake, after that decided to concentrate in orienteering and tried to learn everything from the terrain (run with quite easy speed)

running 19:30 [2] 3.18 km (6:08 / km)

5 PM

running 19:55 [2] 3.38 km (5:54 / km)

orienteering 20:51 [5] 2.8 km (7:27 / km)

Czech sprint training - quite easy, couple of routechoise mistakes otherwise ok orienteering
9 PM

stretching 25 [0]

Saturday Oct 13, 2012 #

11 AM

orienteering 1:15:58 [5] 9.1 km (8:21 / km) +425m 6:46 / km

Czech competition... First part same kind of terrain than JWOC-long with 15000 map scale and second part JWOC-middle distance terrain (map scale 10000)... One bigger mistake on the middle of the long leg (90s) and then lot of smaller mistakes near the controls (again some problems with the rocks - on the map or not on the map?) in total maybe 5.45

running/walking 19:12 [1] 2.24 km (8:34 / km)

6 PM

stretching 25 [0]

Friday Oct 12, 2012 #

10 AM

running 13:20 [2] 2.27 km (5:52 / km)

orienteering 1:23:16 [3] 8.1 km (10:17 / km)
ahr:151

Czech JWOC-long distance training, pair training with Tuukka... Trying some routechoises - quite straigth is the best, good orienteering and going
5 PM

running/walking 27:50 [1] 3.31 km (8:25 / km)

orienteering 41:00 [3] 3.3 km (12:25 / km)
ahr:148 max:184

Partly JWOC-middle distace type terrain and partly really slow amazing sandstone... Every other leg hard
9 PM

stretching 15 [0]

Thursday Oct 11, 2012 #

5 PM

running/walking 11:18 [1] 0.8 km (14:07 / km)

orienteering 1:04:08 [3] 6.0 km (10:41 / km)

Training camp in Czech. JWOC-middle distance terrain type... 5 intervals, pace faster than had planned and didn't concentrate to orienteering enough - bad orienteering
9 PM

stretching 10 [0]

Wednesday Oct 10, 2012 #

8 PM

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

stretching 10 [0]

Tuesday Oct 9, 2012 #

7 PM

running 23:00 [2] 4.2 km (5:29 / km)

strength and conditioning 20:00 [3]

Middle body
8 PM

stretching 20 [0]

Monday Oct 8, 2012 #

6 PM

strength and conditioning 20:00 [3]

Middle body
7 PM

running 20:15 [2] 3.65 km (5:33 / km)

8 PM

stretching 15 [0]

Sunday Oct 7, 2012 #

6 PM

running 1:30:00 [2] 16.94 km (5:19 / km)
ahr:141

8 PM

stretching 25 [0]

Saturday Oct 6, 2012 #

3 PM

running 24:00 [1] 4.0 km (6:00 / km)

orienteering 53:40 [5] 8.6 km (6:14 / km)

Friday Oct 5, 2012 #

2 PM

cordination 9:30 [3]

running 26:00 [2] 4.5 km (5:47 / km)

Thursday Oct 4, 2012 #

7 PM

running 36:00 [2] 6.4 km (5:37 / km)

Höntsä-hölkkä with Jurvis, Nenonen and some runner
8 PM

strength and conditioning 10:00 [2]

Middle body Höntsä

stretching 15 [0]

Tuesday Oct 2, 2012 #

8 PM

stretching 12 [0]

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