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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  strength and conditioning20 13:32:43
  orienteering7 7:46:54 27.85(16:46) 44.82(10:25) 1114137 /156c87%
  running9 7:28:01 49.3(9:05) 79.33(5:39) 1797
  skiing skate4 6:47:39 59.7(6:50) 96.08(4:15) 812
  cycling6 6:35:21
  waterrunning7 5:51:38
  running/walking3 4:27:38 19.75(13:33) 31.78(8:25) 1519
  crosstrainer1 1:55:53
  ballgames2 1:33:17
  swimming2 1:20:31
  Total40 57:19:35 156.6 252.02 5242137 /156c87%
  [1-5]39 56:17:16
averages - sleep:9 rhr:50 weight:72.1kg

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Thursday Dec 31, 2015 #

Note
rhr:51 slept:9.5 weight:73.2kg

Orthostatic test (polar, heart rate avg)
Rest 51
Top 96
Stand 81
12 PM

running/walking 21:59 intensity: (15 @0) + (4:12 @1) + (16:00 @2) + (1:14 @3) + (18 @4) 2.75 km (8:00 / km) +42m 7:26 / km
ahr:121 max:158

To the gym

strength and conditioning 1:06:08 intensity: (35 @0) + (45:42 @1) + (11:58 @2) + (7:38 @3) + (15 @4)
ahr:108 max:158

SUPPORTING trainings - Strength Basics

4x15x20kg front squats as a warm up

back squats (sharply)
12x50kg
10x60kg
8x70kg
6x80kg
4x90kg
4x100kg

clean 4x5x40kg (training tech.)

deadlift
12x50kg
10x60kg
8x70kg
2x80kg

running/walking 20:33 intensity: (4 @0) + (4:37 @1) + (12:22 @2) + (3:13 @3) + (17 @4) 2.77 km (7:25 / km) +12m 7:16 / km
ahr:122 max:157

9 PM

orienteering 1:21:19 intensity: (32 @0) + (25:43 @1) + (49:59 @2) + (4:52 @3) + (13 @4) 6.73 km (12:05 / km) +200m 10:31 / km
ahr:119 max:164 spiked:27/27c

SKILL training...
Walk-night-O at Surmarjärvi, course made by Nizkanen... Also some very short (100m or something) running parts

Walk-Night-O

Wednesday Dec 30, 2015 #

Note
rhr:48 slept:7.0 weight:73.3kg

Orthostatic test (polar, heart rate avg)
Rest 48
Top 88
Stand 73
1 PM

cycling 1:25:02 intensity: (53 @0) + (10:04 @1) + (54:43 @2) + (13:52 @3) + (5:30 @4)
ahr:126 max:169

BASICS - speed
4x5x10s/1.20/5min
7 PM

running/walking 1:34:34 intensity: (6 @0) + (31:37 @1) + (32:26 @2) + (27:05 @3) + (3:20 @4) 11.54 km (8:12 / km) +474m 6:48 / km
ahr:126 max:160

BASICS - muscle endurance

Tuesday Dec 29, 2015 #

Note
rhr:46 slept:9.5 weight:71.7kg

Orthostatic test (polar, heart rate avg)
Rest 46
Top 97
Stand 93

Katja's instructions were that doing what doesn't feel bad in the foot... And maybe MRI if there is still problems after beginning of January
1 PM

crosstrainer (MissionLD) 1:55:53 intensity: (9 @0) + (48 @1) + (5:13 @2) + (53:28 @3) + (40:32 @4) + (15:43 @5)
ahr:157 max:190

MAINtraining - Mission long distance session #1

45min avg.hr. 151
30min avg.hr. 165
15min avg.hr. 176
5min avg.hr. 186
7 PM

cycling 1:00:02 intensity: (1 @0) + (4:14 @1) + (53:15 @2) + (2:32 @3)
ahr:120 max:144

RECOVERY training

strength and conditioning 25:00 intensity: (24:16 @1) + (44 @2)
ahr:92 max:120

SUPPORTING training
glutes and core

Monday Dec 28, 2015 #

Note
rhr:46 slept:9.5 weight:71.5kg

Orthostatic test (polar, heart rate avg)
Rest 46
Top 98
Stand 87
3 PM

cycling 14:59 intensity: (44 @0) + (1:50 @1) + (9:50 @2) + (2:35 @3)
ahr:124 max:143

strength and conditioning 57:40 intensity: (11 @0) + (36:00 @1) + (12:49 @2) + (7:08 @3) + (1:32 @4)
ahr:113 max:166

SUPPORTING trainings - Strength Basics

4x15x20kg front squats as a warm up

back squats (sharply)
12x50kg
10x60kg
8x70kg
6x80kg
4x90kg
2x100kg

clean 4x5x30kg (training tech.)

deadlift
12x50kg
10x60kg
8x70kg
4x80kg

And some middle and upper body as recovery

cycling 15:01 intensity: (14 @0) + (33 @1) + (13:17 @2) + (57 @3)
ahr:126 max:138

9 PM

strength and conditioning 30:00 [1]

SUPPORTING training
Balance and core

Sunday Dec 27, 2015 #

Note
rhr:47 slept:9.0 weight:72.5kg (rest day)

Orthostatic test (polar, heart rate avg)
Rest 47
Top 87
Stand 79

All the day working with school work

Saturday Dec 26, 2015 #

Note
rhr:50 slept:8.0 weight:72.6kg

Orthostatic test (polar, heart rate avg)
Rest 50
Top 101
Stand 73

And Morning "gymnastics"
10 AM

running 6:10 intensity: (7 @0) + (18 @1) + (2:06 @2) + (3:39 @3) 1.24 km (4:58 / km) +2m 4:56 / km
ahr:136 max:152

orienteering 1:06:12 intensity: (13 @0) + (6:40 @1) + (22:21 @2) + (36:13 @3) + (45 @4) 5.87 km (11:17 / km) +207m 9:35 / km
ahr:133 max:159 spiked:19/21c

SKILL training
At Anttola, FC middle 2016 training area... Tryied some running parts... Partly felt ok, but still some feelings on the foot

Friday Dec 25, 2015 #

Note
rhr:48 slept:8.5 weight:71.7kg

Orthostatic test (polar, heart rate avg)
Rest 48
Top 102
Stand 87

And Morning "gymnastics"
8 PM

strength and conditioning 40:01 [0]

SUPPORTING training
Balance and core

Thursday Dec 24, 2015 #

Note
rhr:54 slept:7.8 weight:71.6kg

Orthostatic test (polar, heart rate avg)
Rest 54
Top 98
Stand 93

And Morning "gymnastics"
10 AM

running/walking 2:10:32 intensity: (10 @0) + (43:56 @1) + (29:30 @2) + (27:31 @3) + (27:18 @4) + (2:07 @5) 14.72 km (8:52 / km) +991m 6:38 / km
ahr:131 max:182

BASIC training
Walking hills with joni, Hirppa and Lude... Part of it with high intensity when trying to caugth guys after they run away during downhill

strength and conditioning 30:00 [1]
ahr:87 max:120

SUPPORTING training
Core and glutes

Wednesday Dec 23, 2015 #

Note
rhr:48 slept:8.5 weight:71.5kg

Orthostatic test (polar, heart rate avg)
Rest 48
Top 93
Stand 86

And Morning "gymnastics"
4 PM

Note
slept:1.0

Again had planned morning training, but couldn't get there... Took nap
6 PM

orienteering 1:44:36 intensity: (1:01 @0) + (29:54 @1) + (1:04:44 @2) + (8:57 @3) 7.57 km (13:49 / km) +295m 11:34 / km
ahr:120 max:148 spiked:38/45c

SKILL training
walking in the Tuohijärvi with contour map at nigth

strength and conditioning 25:00 intensity: (24:44 @1) + (16 @2)
ahr:88 max:117

SUPPORTING training
Core and glutes

Tuesday Dec 22, 2015 #

Note
rhr:43 slept:7.0 weight:70.9kg

Orthostatic test (polar, heart rate avg)
Rest 43
Top 91
Stand 98

No rest heart rate what it should be but now standing higher than "top"...
Didn't get that well sleep at the evening. Probably some stress because of the foot, and one hanging school work etc.

And Morning "gymnastics"
C • There's 2

Note

Thinking that should I do some O-walks... Could be good, at least for my head :)
9 AM

strength and conditioning 1:05:23 intensity: (48:36 @1) + (11:04 @2) + (4:47 @3) + (56 @4)
ahr:106 max:163

SUPPORTING trainings - Strength Basics

4x10x20kg front squats as a warm up

back squats (sharply)
12x50kg
8x60kg
6x70kg
4x80kg
2x90kg

clean 4x5x30kg (training tech.)

deadlift
12x50kg
8x60kg
4x70kg
2x80kg

And some calves and core as recovery parts

Tapsan also with me at gym

waterrunning 1:00:12 intensity: (40 @0) + (47:37 @1) + (11:55 @2)
ahr:109 max:126

With Tapsa
6 PM

orienteering (WALK-O) 58:36 intensity: (4:08 @0) + (43:09 @1) + (10:28 @2) + (51 @3) 4.74 km (12:21 / km) +35m 11:55 / km
ahr:107 max:141 spiked:5/5c

SKILL training
Talked to Katja and she said that walking in the forest should be ok... Then did Walk-Nigth-O with Joni.... Contours+countour/corridor. One huge wondering when we thougth that we are out of the corridor but in the end (after walking back ann forth for a while noticed that we are in the coccidor :D)

Good for the head

strength and conditioning 30:00 intensity: (29:32 @1) + (28 @2)
ahr:88 max:120

SUPPORTING training
Core and glutes

Monday Dec 21, 2015 #

Note
rhr:52 slept:10.0 weight:71.1kg

Orthostatic test (polar, heart rate avg)
Rest 52
Top 100
Stand 98

Propaply something wrong in the body or then in the Polar... Though didn't get sleep that well in the evening

And Morning "gymnastics"

The plan was to do decent training day, but little tired and no motivation or interest for training - that's it

Sunday Dec 20, 2015 #

Note
rhr:58 slept:9.5 weight:73kg

Orthostatic test (polar, heart rate avg)
Rest 58
Top 94
Stand 87

Weird heart rates again... first minute between 40-55, but then it jumped to 60-70

And Morning "gymnastics"
12 PM

cycling 1:30:02 intensity: (14 @0) + (4:25 @1) + (1:20:10 @2) + (5:09 @3) + (4 @4)
ahr:125 max:155

SUPPORTING training

In the end 5x10s
5 PM

waterrunning 55:03 intensity: (14 @0) + (3:05 @1) + (41:45 @2) + (9:47 @3) + (12 @4)
ahr:126 max:157

SUPPORTING training
20x15-20s

Saturday Dec 19, 2015 #

Note
rhr:51 slept:9.5 weight:72.6kg

Orthostatic test (polar, heart rate avg)
Rest 51
Top 85
Stand 84

Well quite much different heart rates than last morning...

And Morning "gymnastics"
4 PM

cycling 2:00:16 intensity: (20 @0) + (3:52 @1) + (1:04:15 @2) + (50:01 @3) + (1:48 @4)
ahr:131 max:162

SUPPORTING training
Exercise cycling at gym...
15min easy
15min with high frequancy
15min easy
15min with heavier level
15min easy
15min by standing
15min easy
15min including 14x6-10s max
9 PM

strength and conditioning 30:01 [1]

SUPPORTING training
Basic core and glutes

Friday Dec 18, 2015 #

Note
rhr:56 slept:10.5 weight:71.7kg

Orthostatic test (polar, heart rate avg)
Rest 56
Top 92
Stand 87

Well quite much different heart rates than last morning...

And Morning "gymnastics"
2 PM

cycling 9:59 intensity: (1:06 @1) + (8:08 @2) + (45 @3)
ahr:124 max:139

strength and conditioning 46:01 intensity: (31:59 @1) + (9:04 @2) + (4:21 @3) + (37 @4)
ahr:110 max:161

SUPPORTING trainings - Strength Basics

4x10x20kg front squats as a warm up

back squats (sharply)
12x50kg
8x60kg
4x70kg
2x80kg

clean 4x5x30kg (training tech.)

deadlift
12x50kg
8x60kg
4x70kg
2x80kg

And some calves and upper body ass recovery parts

waterrunning 30:01 intensity: (18 @0) + (17:07 @1) + (12:36 @2)
ahr:113 max:127

9 PM

strength and conditioning 30:00 [1]
ahr:100 max:133

SUPPORTING training
Core and glutes

Thursday Dec 17, 2015 #

10 AM

Note
rhr:45 slept:9.0 weight:72kg (rest day)

Hard coughing during the nigth (like half hour)... So propably no trainings for today either. By the way the plan is to do about week supporting training and then test running... If foot not ok then either then most likely MRI

Orthostatic test (polar, heart rate avg)
Rest 45
Top 91
Stand 73

And Morning "gymnastics"
6 PM

Note
slept:1.0

Hour naps and evening gymnastics

Tuesday Dec 15, 2015 #

Note
(rest day)

Visited X-ray... Bone seems to be ok.

Little coughing at the morning and lot of school work... And really no motivation for supporting training... :/

Monday Dec 14, 2015 #

Note
(rest day)

Started for test run for my foot... Ran 47s...

Contacted Katja and propaply X-ray tomorrow

Sunday Dec 13, 2015 #

Note
(rest day)

Quite bad coughing at the Morning, so rest day today... Thinking that maybe coming back from Vuokatti earlier, though no any feelings or coughing at the moment.

Hard to say about the foot... Not bad, but not feeling totally normal... Migth try some running tomorrow if feeling other wise

Phone not working normally at the moment, WhatsApp etc. not working

Saturday Dec 12, 2015 #

10 AM

skiing skate 1:30:30 intensity: (15 @0) + (2:46 @1) + (13:44 @2) + (38:12 @3) + (35:33 @4) 23.74 km (3:49 / km) +156m 3:41 / km
ahr:148 max:174

SUPPORTING training
70min with faster pace
5 PM

skiing skate 2:00:40 intensity: (34 @0) + (17:50 @1) + (1:24:39 @2) + (17:37 @3) 26.6 km (4:32 / km) +218m 4:21 / km
ahr:124 max:151

SUPPORTING training
Mostly with Hero and some part with Hirppa

strength and conditioning 20:00 [1]
ahr:84 max:100

Core and glutes

Friday Dec 11, 2015 #

10 AM

swimming 50:28 intensity: (2:51 @0) + (21:40 @1) + (18:27 @2) + (6:39 @3) + (51 @4)
ahr:118 max:163

SUPPORTING training
16x25m hard

waterrunning 40:05 intensity: (31 @0) + (10:19 @1) + (15:29 @2) + (11:00 @3) + (2:46 @4)
ahr:127 max:162

SUPPORTING training
15x30s/1min
5 PM

skiing skate 1:45:11 intensity: (4:29 @1) + (59:47 @2) + (39:26 @3) + (1:29 @4) 25.14 km (4:11 / km) +244m 3:59 / km
ahr:131 max:166

SUPPORTING training¨
With Hero and Hirppa

strength and conditioning 30:00 intensity: (29:47 @1) + (13 @2)
ahr:92 max:116

SUPPORTING training
Core and glutes

Thursday Dec 10, 2015 #

6 PM

skiing skate 1:31:18 intensity: (28 @0) + (12:38 @1) + (53:16 @2) + (24:41 @3) + (15 @4) 20.6 km (4:26 / km) +194m 4:14 / km
ahr:127 max:157

SUPPORTING training
Skiing at Vuokatti

Wednesday Dec 9, 2015 #

10 AM

waterrunning 1:30:13 [1]

SUPPORTING training
Mostly with Tapsa, Loukkis and Anna Kotkajuuri
6 PM

waterrunning 56:04 intensity: (40:00 @1) + (6:04 @2) + (2:30 @3) + (7:30 @4)

SUPPORTING training
15x30s/1min
9 PM

strength and conditioning 30:01 [1]

SUPPORTING training
Core and glutes

Tuesday Dec 8, 2015 #

6 PM

swimming 30:03 [1]

SUPPORTING training
9 PM

strength and conditioning 45:02 [1]

SUPPORTING training
Core and glutes

Monday Dec 7, 2015 #

Note
(injured) (rest day)

Hurted my foot in the end of sunday's long run... Still bit sore, but let's hope that nothing serious :)

Sunday Dec 6, 2015 #

10 AM

running 2:51:02 intensity: (5 @0) + (3:59 @1) + (1:17:38 @2) + (1:23:06 @3) + (6:13 @4) + (1 @5) 27.18 km (6:18 / km) +1080m 5:15 / km
ahr:135 max:176

BASIC training

Saturday Dec 5, 2015 #

9 AM

running 28:03 intensity: (24 @0) + (1:15 @1) + (6:37 @2) + (15:48 @3) + (3:59 @4) 5.32 km (5:17 / km) +55m 5:01 / km
ahr:140 max:170

3x10s uphill max and 3x20s downhill

orienteering 37:10 intensity: (28 @0) + (4:24 @1) + (5:32 @2) + (1:55 @3) + (21:56 @4) + (2:55 @5) 3.5 km (10:38 / km) +76m 9:35 / km
ahr:153 max:179 spiked:22/25c

SKILL training
Good training made by Timpuri. 4xabout 0.8km
Good legs (I think those 10s uphill intervals are good for my muscles), not liking my technique work, have to get higher map reading frequency...
22/25 in control, but need to get more solid

Great fun though!

running 19:59 intensity: (5 @0) + (38 @1) + (6:18 @2) + (11:11 @3) + (1:47 @4) 3.88 km (5:09 / km) +47m 4:51 / km
ahr:139 max:167

2x10s uphill max and 2x20s downhill
4 PM

strength and conditioning 42:32 intensity: (30:00 @1) + (9:25 @2) + (3:02 @3) + (5 @4)
ahr:98 max:155

SUPPORTING training
Strength by Tuomo

running 9:45 intensity: (8 @0) + (21 @1) + (5:01 @2) + (3:46 @3) + (29 @4) 1.57 km (6:14 / km) +20m 5:51 / km
ahr:132 max:146

2x10s uphill max

orienteering 40:24 intensity: (1:12 @0) + (3:37 @1) + (8:03 @2) + (26:58 @3) + (34 @4) 4.63 km (8:44 / km) +85m 8:00 / km
ahr:133 max:157 spiked:19/23c

SKILL training
Night-O, training bänks training made by Voimis. Three loops, not that good techniqualy... Higher map reading freaquancy needed

Friday Dec 4, 2015 #

6 PM

strength and conditioning 21:50 intensity: (14:32 @1) + (6:03 @2) + (1:15 @3)
ahr:98 max:147

SUPPORTING training

ballgames 42:38 intensity: (2:24 @0) + (9:11 @1) + (4:50 @2) + (5:43 @3) + (16:22 @4) + (4:08 @5)
ahr:141 max:181

SUPPORTING training
I had quite great tempo

strength and conditioning 40:00 [1]

SUPPORTING training
Core and balance at home

Thursday Dec 3, 2015 #

1 PM

running 1:00:06 intensity: (55 @0) + (6:27 @1) + (26:35 @2) + (22:21 @3) + (3:48 @4) 9.39 km (6:24 / km) +172m 5:52 / km
ahr:131 max:168

BASIC training
10min running tech. + 6x10s uphill max and 6x20s downhill with relaxed fast running
5 PM

running 20:12 intensity: (17 @0) + (27 @1) + (6:58 @2) + (11:44 @3) + (46 @4) 3.31 km (6:06 / km) +53m 5:39 / km
ahr:136 max:160

orienteering 1:18:37 intensity: (3 @1) + (16 @2) + (30:30 @3) + (43:58 @4) + (3:50 @5) 11.79 km (6:40 / km) +216m 6:06 / km
ahr:157 max:179 spiked:7/10c

EXPERIENCE training :D
Kurko-cup... 30year old map, years biggest mistake to 1st control... All the time intensity going lower and lower!

Awful, stupid etc. but a "good" experience :D

Wednesday Dec 2, 2015 #

11 AM

running 1:03:13 intensity: (9 @0) + (1:24 @1) + (16:38 @2) + (23:19 @3) + (13:28 @4) + (8:15 @5) 12.04 km (5:15 / km) +331m 4:37 / km
ahr:148 max:190

MAIN training
Portailta huipulle -test
Bit of snow in the ground, wich most likely made it little bit slower... 2/3 of the part it propaply affected.

Slower than last time.
AERK now 11.17 and last time 10.42
MAX now 8.33 and last time 8.29 (prefer that was atleast as good as last time because of the snow, migth be even little bit better)

Analyze (by me and Arvo):
AERK interval was clearly slower than last time, was struggling to keep heart rates near 160, but actually running that intensity felt very easy. Max was pretty much the same than last time and max heart rate was 4bpm higher. Heart rates are reacting to intensity chances very well, going well up when accelerating and also well done during the recovery (at the test even better than last time).
Reason for this is most likely that haven't done really strength training for week and only running/orienteering and there for muscles are not stuck (also Tappi said at the massage that muscles were feeling quite good - in my level;)). Before last times test more strength training done and propaply body little bit stuck so there for heart rates lower than now...

All in all even no records on the test, everything looks to be on a control.

4 PM

running 12:07 intensity: (1 @0) + (12 @1) + (21 @2) + (11:17 @3) + (16 @4) 2.73 km (4:26 / km) +18m 4:18 / km
ahr:148 max:156

strength and conditioning 48:01 intensity: (33:03 @1) + (10:56 @2) + (1:43 @3) + (2:19 @4)
ahr:112 max:174

SUPPORTING training
Max strength training angled leg press on leg -> 170kg
Glutes/balance
Calves
3x20 stepping to bench (knee high)

ballgames 50:39 intensity: (11 @0) + (5:41 @1) + (26:22 @2) + (18:19 @3) + (6 @4)
ahr:130 max:155

KortSu's floorball

running 11:36 intensity: (4 @0) + (10 @1) + (16 @2) + (10:49 @3) + (17 @4) 2.68 km (4:20 / km) +3m 4:19 / km
ahr:148 max:156

strength and conditioning 20:02 intensity: (15:45 @1) + (4:17 @2)
ahr:103 max:131

SUPPORTING training
Core

Portailta huipulle mäkitesti 2x2km/135m - Splits

Tuesday Dec 1, 2015 #

2 PM

running 45:48 intensity: (7 @0) + (13 @1) + (47 @2) + (34:47 @3) + (9:54 @4) 10.0 km (4:35 / km) +16m 4:33 / km
ahr:150 max:172

BASIC/PERUSMÄTTÖ....
25min moderate speed and then 10x20s
7 PM

strength and conditioning 40:01 [1]

SUPPORTING training. glutes/balance, calves and core

waterrunning 20:00 [1]

RECOVERY training

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