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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  running30 25:07:45 172.92(8:43) 278.28(5:25) 8438
  orienteering17 14:31:53 76.28(11:26) 122.77(7:06) 4391
  strength and conditioning19 12:46:28
  waterrunning6 3:30:03
  ballgames3 2:31:16
  swimming4 1:50:06
  running/walking2 1:45:00 7.48(14:02) 12.04(8:43) 867
  Total51 62:02:31 256.68 413.09 13696
  [1-5]51 61:51:35

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Saturday Oct 31, 2015 #

9 AM

orienteering 45:42 intensity: (1:00 @0) + (3:00 @1) + (15 @2) + (4:28 @3) + (36:59 @4) 6.22 km (7:21 / km) +215m 6:16 / km
ahr:142 max:178

"Relay"training at FC-nigth champs qualication courses... Group1 course from start to 7th 25.49 and Group2 course from 7th to finnish 14.14
Little tired... OK work, but I can do mych better :)

running 36:18 intensity: (17:00 @1) + (19:18 @2) 5.58 km (6:30 / km) +79m 6:05 / km
ahr:119

2 PM

running 7:49 intensity: (7 @0) + (13 @1) + (4:29 @2) + (2:16 @3) + (42 @4) + (2 @5) 1.35 km (5:47 / km) +6m 5:40 / km
ahr:138 max:187

orienteering 41:22 intensity: (5 @0) + (12 @1) + (19:07 @2) + (21:47 @3) + (11 @4) 5.72 km (7:14 / km) +181m 6:15 / km
ahr:139 max:167

Friday Oct 30, 2015 #

4 PM

orienteering 37:11 intensity: (2:29 @0) + (15:25 @1) + (19:04 @2) + (10 @3) + (3 @4) 3.28 km (11:19 / km) +109m 9:43 / km
ahr:116 max:164

Puttig some control marks in Tapanila... Didn't manage to put all of them, because f the darkness

running 20:21 intensity: (5 @0) + (26 @1) + (16:51 @2) + (2:59 @3) 4.35 km (4:41 / km) +31m 4:31 / km
ahr:134 max:147

Thursday Oct 29, 2015 #

9 AM

running 45:00 intensity: (13 @0) + (39 @1) + (8:20 @2) + (31:10 @3) + (4:38 @4) 10.07 km (4:28 / km) +20m 4:25 / km
ahr:148 max:175

20min moderate speed 4.13min/km and then 10x20s/1.40
5 PM

running 17:01 intensity: (1 @0) + (36 @1) + (5:20 @2) + (11:04 @3) 2.65 km (6:26 / km) +104m 5:22 / km
ahr:142 max:156

orienteering 40:24 intensity: (2 @1) + (7 @2) + (16 @3) + (35:19 @4) + (4:40 @5) 6.67 km (6:03 / km) +196m 5:17 / km
ahr:174 max:182

KurkoCup (nigth mass starts) in Laajavuori with contour/rock ma (mostly)...
Very fun and mostly working very well, maybe because was doing my own job after 150m of running and then there were know no one with me after the 3rd control (different calfings)... Not so good work on the second diamond because seeing many others. Biggest lost to the 17th (because didn't run path almost all way and then to the 18th real stupid mistake and spiked there 20s later than Jammu and Toni... Got the gap smallest to the 20m, but that was it. Toni was much stronger in the end...

But all in all great fun with countour map at nigth :):):) Fabolous

http://doma.ls37.fi/show_map.php?user=aaanttol&map...
http://www.vaajakoskentera.com/kurkotuloksia/2015/...

running 13:01 intensity: (1 @0) + (6:12 @1) + (6:13 @2) + (35 @3) 2.22 km (5:51 / km) +29m 5:30 / km
ahr:121 max:143

8 PM

strength and conditioning 30:01 [1]

Ass, calves, balance

Wednesday Oct 28, 2015 #

10 AM

swimming 30:00 [2]

waterrunning 45:00 [1]

15x20s/1.40
4 PM

running 13:16 intensity: (10 @0) + (11 @1) + (34 @2) + (11:53 @3) + (28 @4) 2.8 km (4:44 / km) +43m 4:24 / km
ahr:148 max:161

strength and conditioning 45:59 intensity: (42:58 @1) + (3:01 @2)
ahr:103 max:138

ass/balance, calves, angeld leg press one leg max strength, pistol squats

ballgames 51:15 intensity: (12 @0) + (37 @1) + (5:54 @2) + (32:46 @3) + (11:46 @4)
ahr:151 max:171

KortSun säbä

running 12:34 intensity: (8 @0) + (9 @1) + (2:27 @2) + (9:50 @3) 2.82 km (4:27 / km) +19m 4:19 / km
ahr:144 max:158

Tuesday Oct 27, 2015 #

3 PM

running hills 2:01:14 intensity: (8 @0) + (14:03 @1) + (43:56 @2) + (27:14 @3) + (33:21 @4) + (2:32 @5) 22.17 km (5:28 / km) +936m 4:31 / km
ahr:145 max:182

Nice hill interval session with Samppa, Loukkis, Koskinen ja Tapsa with easier speed on his own...

First on my own 3 times skiing slope (100m climb) and then some not that big hill (45min climb) 3 longer and 3 shorter intervals... All the intervals between 4.30-3.07. At the last interval hr. mostly just over 180 otherwise little mostly little bit over 170

Good one!
8 PM

strength and conditioning 45:00 [1]

Calves, balance and core

Monday Oct 26, 2015 #

9 PM

strength and conditioning 45:00 [1]

Ass and core

Sunday Oct 25, 2015 #

10 AM

running 2:38:48 intensity: (36 @0) + (29:55 @1) + (1:37:49 @2) + (28:33 @3) + (1:55 @4) 27.3 km (5:49 / km) +703m 5:09 / km
ahr:131 max:167

Trying to get use to longer runs... Mostly with joni, to the end little bit faster part on my own 25min/5.42km/153 hr
Different size of trails and paths and quite ok amount of climb :)

Saturday Oct 24, 2015 #

1 PM

running 29:59 intensity: (14 @0) + (2:08 @1) + (8:37 @2) + (15:09 @3) + (3:51 @4) 4.99 km (6:01 / km) +422m 4:14 / km
ahr:142 max:174

orienteering 42:44 intensity: (1 @0) + (6 @2) + (12 @3) + (18:20 @4) + (24:05 @5) 7.7 km (5:33 / km) +229m 4:50 / km
ahr:180 max:189

Halikko-relay... Tired legs, not good at all physically, but the stupid thing that wasn't concentrating to orienteering at all... Read map marginal of what I should read.

Positive things that even with this work, the techniqual results wasn't that awful. And the parts 1.,2., 5., from 10th ->14th :) Not bad if comparing to that there was so small peaces of good :D

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

running 14:59 intensity: (6 @0) + (4:51 @1) + (10:02 @2) 2.38 km (6:19 / km) +72m 5:29 / km
ahr:122 max:138

Friday Oct 23, 2015 #

6 PM

running 51:04 intensity: (8 @0) + (40 @1) + (31:55 @2) + (12:27 @3) + (5:49 @4) + (5 @5) 10.21 km (5:00 / km) +95m 4:47 / km
ahr:140 max:180

10x20s/1.40
Tired feeling otherwise, but intervals were great!

strength and conditioning 35:01 intensity: (32:00 @1) + (3:01 @2)
ahr:102 max:204

Core

Thursday Oct 22, 2015 #

12 PM

running 1:30:40 intensity: (9 @0) + (15:20 @1) + (28:47 @2) + (46:10 @3) + (14 @4) 13.03 km (6:57 / km) +776m 5:22 / km
ahr:136 max:161

Hills, running all the time
7 PM

running 32:20 intensity: (5 @0) + (12 @1) + (20 @2) + (29:53 @3) + (1:50 @4) 7.61 km (4:15 / km) +74m 4:03 / km
ahr:148 max:176

Basic running is feeling and going already quite nice!

strength and conditioning 30:00 [1]
ahr:83 max:108

Ass, balance, calves

Wednesday Oct 21, 2015 #

1 PM

running 59:28 intensity: (6 @0) + (1:54 @1) + (21:39 @2) + (18:24 @3) + (11:30 @4) + (5:55 @5) 12.14 km (4:54 / km) +346m 4:17 / km
ahr:147 max:186

Running the Portailta huipulle -hilltest second time...

Good cut from the first attempt

avg. heart rate 160: 10.58->10.42
and maximium: 8.42->8.29
4 PM

running 13:30 intensity: (7 @0) + (6 @1) + (19 @2) + (12:56 @3) + (2 @4) 2.78 km (4:51 / km) +20m 4:41 / km
ahr:150 max:160

strength and conditioning 49:59 intensity: (41:36 @1) + (8:22 @2) + (1 @3)
ahr:109 max:140

At gym: angled leg press one leg maximium (from 50kg->max, so not only max), pistol squats (still have to get right ankle work much better), calves, ass/balance, little bit of core

ballgames 52:08 intensity: (10 @0) + (4:28 @1) + (13:31 @2) + (26:24 @3) + (7:35 @4)
ahr:143 max:169

Kortsu's floorball

running 14:37 intensity: (13 @0) + (48 @1) + (8:27 @2) + (5:09 @3) 2.73 km (5:22 / km) +166m 4:07 / km
ahr:135 max:148


Portailta huipulle mäkitesti 2x2km/135m - Splits

Tuesday Oct 20, 2015 #

3 PM

swimming 30:00 [2]

waterrunning 45:00 [2]

15x20s/1.10
8 PM

running 30:01 intensity: (11 @0) + (17 @1) + (6:35 @2) + (22:42 @3) + (16 @4) 6.48 km (4:38 / km) +185m 4:03 / km
ahr:145 max:162

9 PM

strength and conditioning 40:00 [1]

Balance, calves and core

Monday Oct 19, 2015 #

9 PM

strength and conditioning 45:00 [1]

Balance, calves, ass, some thigh/legs and little bit of core

Sunday Oct 18, 2015 #

11 AM

running/walking 14:01 intensity: (6 @0) + (26 @1) + (7:12 @2) + (6:17 @3) 1.73 km (8:07 / km) +139m 5:47 / km
ahr:136 max:147

orienteering 2:02:08 intensity: (1 @0) + (6:49 @1) + (55:17 @2) + (1:00:01 @3) 12.14 km (10:04 / km) +807m 7:33 / km
ahr:138 max:157

Downhill orienteering and up walking/running at Vuokatinvaara... Little tired and bad compass work at slopes. Techniqually very demanding!

More downhill-o! One of the best tech. trainings

Saturday Oct 17, 2015 #

9 AM

running 12:20 intensity: (3 @0) + (50 @1) + (5:58 @2) + (5:19 @3) + (10 @4) 1.84 km (6:42 / km) +51m 5:53 / km
ahr:137 max:162

orienteering 15:01 intensity: (1 @0) + (7 @1) + (6 @2) + (17 @3) + (14:30 @4) 3.57 km (4:12 / km) +35m 4:00 / km
ahr:170 max:175

WOC2013 sprint course, ofcourse little known course, but still good training I think...
Nice work and ok physically.

Sotkamo is really a great sprint area :)

running 12:11 intensity: (1 @0) + (1:33 @1) + (8:57 @2) + (1:33 @3) + (7 @4) 1.86 km (6:33 / km) +50m 5:46 / km
ahr:130 max:162

2 PM

orienteering 1:08:39 intensity: (8 @0) + (32 @1) + (25:47 @2) + (12:42 @3) + (29:30 @4) 11.13 km (6:10 / km) +300m 5:26 / km
ahr:149 max:173

Joutenlampi, parts of 2012 KRV mens courses (mostly 4th day)... 32,5min harder (from 1st to 15th control), nice work techniqually, only couple of unsureness.
Could push quite well and actually the speed was quite nice (http://3drerun.worldofo.com/2d/?lidstr=20120706k), not loosing that much time for the fastest guys (propaply Pajunen)...

Quite low heart rates though... Two trainings with easy speed and then home for rest :)
7 PM

orienteering 1:01:20 intensity: (6 @0) + (2:53 @1) + (41:47 @2) + (16:34 @3) 8.51 km (7:12 / km) +349m 5:59 / km
ahr:135 max:150

Night-O at Tipasoja-Huhtikangas with 15000 map scale... Difficult to see small countour shapes, but a good training

Friday Oct 16, 2015 #

9 AM

orienteering 1:11:44 intensity: (30 @0) + (3:21 @1) + (17:45 @2) + (27:44 @3) + (22:24 @4) 8.36 km (8:35 / km) +475m 6:41 / km
ahr:148 max:173

At Porttivaara (WOC 2013 middle qual area), warm up and down by orienteering... Had planned to do hard middle distance training. Missed all the time in the beginning. Stopped when going to the fifth one, stand maybe 2min there and was clearing my head... Started to concentrate to map reading and fluent o, not to extreme speed. And suprisingly the end was good doing.
Hardish training... Quite low heart rates, which tells about some tiredness in muscles (and can also feel it ;)), but that's fine (not that tired in other ways)... Will rest in the beginning of next week
12 PM

Note

Adjusted heart rate zones here:
So
1 <120
2 120-140
3 140-160
4 160-180
5 >180
3 PM

orienteering 58:59 intensity: (6 @0) + (1:46 @1) + (26:22 @2) + (30:45 @3) 6.12 km (9:38 / km) +211m 8:13 / km
ahr:138 max:157

Vuokatinvaara, some kind of moment-o... Control picking, corridor, follow contour, downhill "intervals". Nice, mostly very nice work
7 PM

orienteering 56:59 intensity: (8 @0) + (2:58 @1) + (30:54 @2) + (22:51 @3) + (8 @4) 5.36 km (10:37 / km) +276m 8:27 / km
ahr:136 max:160

Nigth-o at Vuokatinvaara... Mostly going the course of WC2012... Very very slow going on this terrain at night... Beginning good work. Not enough confidence -> very slow, but otherwise ok night-work :D

Thursday Oct 15, 2015 #

3 PM

running 9:59 intensity: (10 @0) + (1:03 @1) + (5:53 @2) + (2:53 @3) 1.82 km (5:28 / km) +27m 5:06 / km
ahr:135 max:160

orienteering 34:17 intensity: (1 @0) + (28 @1) + (58 @2) + (1:58 @3) + (30:52 @4) 7.72 km (4:27 / km) +54m 4:18 / km
ahr:169 max:179

2012 WC sprints in Kajaani. Both qualification and final with 1.5min recovery between them... great spint areas and fun courses. Had to do some jumping over fenches and also couple extra loops because of that... Mostly good working :)

running 10:01 intensity: (1 @0) + (7:51 @2) + (2:01 @3) + (8 @4) 1.72 km (5:49 / km) +46m 5:08 / km
ahr:137 max:166

6 PM

orienteering 1:03:47 [3] 8.47 km (7:32 / km) +434m 6:00 / km

Nightcontour at Pöllyvaara...
This http://iso-henna.com/doma/show_map.php?user=esaora... training... In the end was mentaly fighting against Orhi ;)

Forget heart rate belt - damn you Aleksi

Wednesday Oct 14, 2015 #

12 PM

running/walking 1:30:59 intensity: (13 @0) + (37:17 @1) + (52:38 @2) + (51 @3) 10.31 km (8:49 / km) +728m 6:31 / km
ahr:121 max:160

Very easy training, walking hills
6 PM

ballgames 47:53 intensity: (6 @0) + (4:44 @1) + (20:17 @2) + (22:22 @3) + (24 @4)
ahr:141 max:166

KortSu's floorball

Tuesday Oct 13, 2015 #

1 PM

running 1:30:29 intensity: (10 @0) + (6 @1) + (26:04 @2) + (59:32 @3) + (4:37 @4) 14.71 km (6:09 / km) +980m 4:37 / km
ahr:151 max:177

Moderate speed hill training
7 PM

running 20:01 intensity: (1 @0) + (25 @1) + (19:35 @2) 4.35 km (4:36 / km)
ahr:136 max:142

Warm up at treadmill

strength and conditioning 1:00:01 intensity: (48:36 @1) + (10:24 @2) + (1:01 @3)
ahr:110 max:154

Max one leg leg press, pistol squats, calves, core

Monday Oct 12, 2015 #

1 PM

strength and conditioning 30:27 [1]

"Balance"/ass, calves, pistol squats and some bench press

swimming 20:05 [1]

waterrunning 30:01 [1]

Including 10x20s
7 PM

running 30:01 intensity: (18 @1) + (13:47 @2) + (15:26 @3) + (30 @4) 6.2 km (4:51 / km) +187m 4:12 / km
ahr:145

strength and conditioning 30:00 [1]
ahr:97 max:116

Balance and core

Sunday Oct 11, 2015 #

Note
(rest day)

Rest day, but not rest day :D

Saturday Oct 10, 2015 #

12 PM

running 25:03 intensity: (4 @0) + (2:23 @1) + (11:43 @2) + (9:14 @3) + (1:28 @4) + (11 @5) 4.37 km (5:44 / km) +36m 5:30 / km
ahr:142

orienteering race 48:41 intensity: (1 @0) + (7 @1) + (6 @2) + (46 @3) + (33:28 @4) + (14:13 @5) 9.75 km (5:00 / km) +256m 4:25 / km
ahr:177 max:190

25manna, ok performance, but not not the best doing techniqualy... Many small stupid things, but keeping it small :) Lacking the last gear, little dissapointed for my speed

Nice one for the team! Up, up, up we go ;) :P

running 15:01 intensity: (4 @0) + (6:19 @1) + (8:28 @2) + (10 @3) 2.23 km (6:45 / km) +21m 6:27 / km
ahr:121 max:145

Friday Oct 9, 2015 #

1 PM

running 23:14 intensity: (12 @0) + (43 @1) + (19:22 @2) + (2:43 @3) + (13 @4) + (1 @5) 4.39 km (5:17 / km) +56m 4:58 / km
ahr:138

Had planned to do short intervals and some core strength, but was quite tired after not that good sleep

Thursday Oct 8, 2015 #

12 PM

Note

Sen verran väsyä oli, että päätin jättää aamusta treenin välistä ja köllöttelin päikkärit
7 PM

running 1:31:14 intensity: (7:31 @1) + (53:47 @2) + (29:12 @3) + (43 @4) + (1 @5) 17.06 km (5:21 / km) +541m 4:37 / km
ahr:137 max:188

Harkitsin lähteäkö vaiko ei, päätin lähteä ja mennä fiiliksen mukaan... Fiilis oli hyvä ja kun en muuta keksinyt niin keräsin mäkeä liipolassa :D

strength and conditioning 30:00 [1]
ahr:95 max:188

Wednesday Oct 7, 2015 #

11 AM

running 1:30:19 intensity: (9 @0) + (2:05 @1) + (22:29 @2) + (1:04:14 @3) + (1:22 @4) 18.39 km (4:55 / km) +561m 4:16 / km
ahr:148

Basic endurance training with moderate speed at Laajavuori... Lot of small trails and also quite ok amount of climb...
Tomorrow easier day
4 PM

waterrunning 30:00 [1]

10x15s

strength and conditioning 40:00 [1]

Maximium one leg at legpress?, calves, pistol squats, balance/ass exercises
7 PM

Note

Massage

Tuesday Oct 6, 2015 #

11 AM

running hills 1:31:00 intensity: (12 @0) + (2:13 @1) + (38:06 @2) + (17:21 @3) + (33:08 @4) 14.14 km (6:26 / km) +1055m 4:41 / km
ahr:150 max:179

Hill traning at Laajavuori... 8x560m/95m between thresholds (VK), the exact time between heart rates 165-180 33.08

Bit windy and chilly, but beautiful weather!

Nice one!

strength and conditioning 40:00 [1]
ahr:102 max:173

Calves, balance, ass control :D and core
5 PM

running 11:59 intensity: (9:26 @1) + (1:29 @2) + (3 @3) + (1:01 @4) 1.79 km (6:41 / km) +10m 6:30 / km
ahr:131 max:171

orienteering 27:45 intensity: (2 @0) + (20 @1) + (39 @2) + (1:04 @3) + (20:21 @4) + (5:19 @5) 6.91 km (4:01 / km) +118m 3:42 / km
ahr:174 max:190

Kortsu-cup at Kortepohja...Thougth that it would be "sprint", but it was way too long. Concentrate too much running even if it was quite easy techniqually

running 13:00 intensity: (35 @1) + (11:15 @2) + (1:10 @3) 2.28 km (5:42 / km) +123m 4:29 / km
ahr:133 max:148

Monday Oct 5, 2015 #

8 PM

strength and conditioning 40:00 [3]

Calves, balance and core

Sunday Oct 4, 2015 #

11 AM

running 1:30:01 intensity: (6 @0) + (10 @1) + (3:38 @2) + (1:13:20 @3) + (12:47 @4) 19.83 km (4:32 / km) +371m 4:09 / km
ahr:157 max:178

Reipas PK - AERK + 6xn.100m... Erikokoista polkua ja hiekkatietä ja myös jonkun verran mäkeä

strength and conditioning 45:00 [3]
ahr:93 max:124

Pakaranhallinta, tasapainot ja corea
10 PM

running 20:49 intensity: (1:48 @1) + (16:04 @2) + (2:24 @3) + (33 @4) 4.26 km (4:53 / km) +73m 4:30 / km
ahr:134

Piti käydä pään selvitys lenkillä

Saturday Oct 3, 2015 #

10 AM

running 34:02 intensity: (1 @0) + (1:27 @1) + (1:23 @2) + (31:11 @3) 7.28 km (4:40 / km) +43m 4:32 / km
ahr:146 max:157

With Oona, in Järvenpää

strength and conditioning 40:00 [3]
ahr:105 max:128

Jalkojenheilutusliikkeet laitteessa, yhen jalan jalkaprässi maksimi, pohkeet yhden jalan kyykky penkillä seisten (oikealla jalalla ei kunnolla onnistu nilkan takia)

waterrunning 30:01 [1]

n. 10x10s
4 PM

swimming 30:01 intensity: (55 @0) + (8:38 @1) + (20:28 @2)
ahr:121 max:138

waterrunning 30:01 intensity: (18 @0) + (15:30 @1) + (14:13 @2)
ahr:119 max:134

Friday Oct 2, 2015 #

12 PM

strength and conditioning 45:00 [3]

Pohkeet, tasapainot, pakaranhallinta ja vähän jalkoja muuten... Semmosta huoltavaahan tää lihaskunto on... ja sen takia sitä tulee jatkossa paljon lisää

Thursday Oct 1, 2015 #

9 AM

running 25:02 intensity: (14 @0) + (1:45 @1) + (8:32 @2) + (13:51 @3) + (40 @4) 4.25 km (5:53 / km) +42m 5:37 / km
ahr:139 max:169

orienteering 35:10 intensity: (1 @0) + (1:13 @1) + (1:16 @2) + (55 @3) + (20:28 @4) + (11:17 @5) 5.13 km (6:52 / km) +146m 6:00 / km
ahr:172 max:188

Viimenen treeni Virossa, kova keskimatka kahdessa osassa... Eka veto kohtuu hyvää tekemistä, toinen veto meni rastiympyröissä sörräämiseksi. Yllättävän hyvin jaksa pitää kovaa vauhtia yllä

running 9:59 intensity: (1:21 @1) + (8:01 @2) + (37 @3) 1.86 km (5:22 / km) +39m 4:51 / km
ahr:128 max:145

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