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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Jul 31, 2017:

activity # timemileskm+m
  running/walking18 27:45:17 95.32(17:28) 153.41(10:51) 7408
  orienteering18 17:55:21 84.81(12:41) 136.48(7:53) 4058
  Walk-O9 11:39:59 30.5(22:57) 49.08(14:16) 1700
  running18 7:45:28 52.92(8:48) 85.16(5:28) 967
  strength and conditioning5 4:00:19
  cycling4 2:28:50 33.83(4:24) 54.44(2:44) 320
  ballgames1 1:26:28 1.06(1:21:17) 1.71(50:30)
  Total43 73:01:42 298.44 480.29 14453
  [1-5]43 71:25:20

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Monday Jul 31, 2017 #

10 AM

Walk-O 45:20 intensity: (6:46 @0) + (38:19 @1) + (15 @2) 2.84 km (15:59 / km) +203m 11:46 / km
ahr:92 max:121

Looked nice on the map, wasn't... Also tired, so skipped training for beginning
1 PM

orienteering 9:33 intensity: (13 @0) + (49 @1) + (1:40 @2) + (5:25 @3) + (1:26 @4) 1.14 km (8:21 / km) +61m 6:36 / km
ahr:145 max:172

Micro

Walk-O 1:09:36 intensity: (2 @0) + (1:05:30 @1) + (4:04 @2) 5.53 km (12:35 / km) +252m 10:15 / km
ahr:104 max:134

Much better feeling

Sunday Jul 30, 2017 #

9 AM

running/walking 29:20 intensity: (2 @0) + (17:21 @1) + (11:55 @2) + (2 @3) 2.17 km (13:31 / km) +376m 7:15 / km
ahr:116 max:140

orienteering 1:55:51 intensity: (6:30 @1) + (16:58 @2) + (33:39 @3) + (58:44 @4) 14.24 km (8:08 / km) +730m 6:28 / km
ahr:153 max:175

Great long distance work for 65min, in the end getting tired... But very good signs!
5 PM

running/walking 21:55 intensity: (20 @0) + (20:56 @1) + (39 @2) 2.27 km (9:41 / km) +144m 7:21 / km
ahr:105 max:122

Walk-O 1:05:22 intensity: (9 @0) + (51:11 @1) + (14:02 @2) 4.8 km (13:37 / km) +305m 10:20 / km
ahr:110 max:137

"one-man-relay" training with nizkanen

running/walking 17:05 intensity: (4 @0) + (16:32 @1) + (29 @2) 1.99 km (8:34 / km) +46m 7:41 / km
ahr:96 max:125

Saturday Jul 29, 2017 #

10 AM

running 30:50 intensity: (4:27 @1) + (8:34 @2) + (13:16 @3) + (4:33 @4) 4.93 km (6:15 / km) +308m 4:46 / km
ahr:141 max:175

orienteering 55:35 intensity: (7:17 @1) + (3:56 @2) + (4:57 @3) + (32:38 @4) + (6:47 @5) 6.39 km (8:42 / km) +191m 7:34 / km
ahr:157 max:185

Can already feel my muscles after the lot of training during the camp but still could push quite nicely... The navigation part is other story - it is difficult for sure, but still this kind of work should be never done

running 5:48 intensity: (3 @0) + (3:38 @1) + (2:07 @2) 1.11 km (5:15 / km)
ahr:117 max:128

5 PM

running 16:07 intensity: (1:05 @0) + (4:53 @1) + (9:49 @2) + (20 @3) 2.56 km (6:18 / km) +13m 6:09 / km
ahr:120 max:156

orienteering 17:25 intensity: (3 @0) + (1:04 @1) + (18 @2) + (54 @3) + (11:50 @4) + (3:16 @5) 3.65 km (4:46 / km) +39m 4:32 / km
ahr:169 max:184

Quite nice going physically still (Y) Shape is coming for autumn races ;)

running 11:29 intensity: (5:46 @1) + (3:50 @2) + (1:14 @3) + (39 @4) 1.72 km (6:40 / km) +8m 6:31 / km
ahr:124 max:166

Thursday Jul 27, 2017 #

9 AM

running/walking 5:48:33 intensity: (27:43 @0) + (4:12:35 @1) + (1:03:01 @2) + (5:14 @3) 28.2 km (12:22 / km) +1860m 9:18 / km
ahr:102 max:153

Wednesday Jul 26, 2017 #

10 AM

running/walking 14:38 intensity: (13 @0) + (14:25 @1) 1.46 km (10:03 / km) +136m 6:51 / km
ahr:101 max:119

Walk-O 53:12 intensity: (1:24 @0) + (46:43 @1) + (5:05 @2) 3.78 km (14:05 / km) +174m 11:27 / km
ahr:102 max:138

running 7:20 intensity: (59 @0) + (6:21 @1) 1.37 km (5:20 / km)
ahr:99 max:109

4 PM

running 7:12 intensity: (11 @0) + (1:04 @1) + (4:39 @2) + (1:18 @3) 1.78 km (4:03 / km)
ahr:127 max:150

Walk-O 1:22:12 intensity: (2:59 @0) + (1:10:29 @1) + (8:44 @2) 5.67 km (14:30 / km) +239m 11:59 / km
ahr:105 max:132

running 1:45 intensity: (5 @0) + (49 @1) + (51 @2) 0.33 km (5:22 / km)
ahr:119 max:133

strength and conditioning 30:02 [1]
ahr:89 max:119

Tuesday Jul 25, 2017 #

10 AM

running/walking 21:05 intensity: (4 @0) + (6:36 @1) + (10:54 @2) + (3:31 @3) 2.57 km (8:12 / km) +219m 5:45 / km
ahr:123 max:147

orienteering 1:29:43 intensity: (7 @0) + (22 @1) + (7:48 @2) + (42:06 @3) + (39:20 @4) 12.46 km (7:12 / km) +572m 5:51 / km
ahr:156 max:175

running 7:26 intensity: (4 @0) + (2:58 @1) + (4:01 @2) + (23 @3) 1.2 km (6:10 / km) +10m 5:56 / km
ahr:122 max:148

5 PM

running 14:18 intensity: (4 @0) + (3:04 @1) + (6:58 @2) + (4:12 @3) 2.43 km (5:53 / km) +57m 5:16 / km
ahr:128 max:145

Walk-O 47:45 intensity: (5 @0) + (39:04 @1) + (8:36 @2) 3.35 km (14:15 / km) +80m 12:44 / km
ahr:112 max:129

running/walking 21:54 intensity: (6 @0) + (21:48 @1) 2.45 km (8:57 / km) +40m 8:16 / km
ahr:93 max:110

Monday Jul 24, 2017 #

10 AM

running 30:09 intensity: (15 @0) + (2:45 @1) + (16:13 @2) + (10:01 @3) + (55 @4) 6.14 km (4:54 / km) +72m 4:38 / km
ahr:135 max:173

Warm up

orienteering 15:43 intensity: (9 @0) + (40 @1) + (32 @2) + (1:01 @3) + (12:10 @4) + (1:11 @5) 2.08 km (7:33 / km) +129m 5:46 / km
ahr:169 max:181

running 13:21 intensity: (8 @0) + (23 @1) + (4:52 @2) + (5:41 @3) + (2:17 @4) 2.27 km (5:53 / km) +28m 5:32 / km
ahr:145 max:155

orienteering 43:52 intensity: (5 @0) + (1:08 @1) + (2:55 @2) + (11:55 @3) + (27:49 @4) 4.87 km (9:00 / km) +230m 7:17 / km
ahr:160 max:178

Good going - quite strong running... Awful head, not concentrating enough for the basic o-work.

Also control marks would have been help a lot. Like on the number 6 made small mistake and came to the right place, but it didn't look like the control place at all - 4,5min extra loop and then back and decided that it has to be some where here

Fun!!! even if the weather was bit moisty and my orienteering work awful :(

running 2:56 intensity: (3 @0) + (3 @1) + (26 @2) + (2:24 @3) 0.56 km (5:13 / km) +15m 4:36 / km
ahr:143 max:151

5 PM

orienteering 7:36 intensity: (7 @0) + (24 @1) + (1:15 @2) + (5:50 @3) 0.78 km (9:42 / km)
ahr:141 max:158

running 1:49 intensity: (4 @0) + (1:06 @2) + (39 @3) 0.34 km (5:18 / km) +11m 4:34 / km
ahr:138 max:150

orienteering 12:55 intensity: (5 @0) + (21 @1) + (6:19 @2) + (5:44 @3) + (26 @4) 1.05 km (12:15 / km) +14m 11:29 / km
ahr:139 max:164

running 6:05 intensity: (3 @0) + (1:43 @1) + (4:02 @2) + (17 @3) 0.45 km (13:28 / km) +25m 10:33 / km
ahr:125 max:142

orienteering 18:21 intensity: (3 @0) + (3:15 @1) + (7:17 @2) + (7:43 @3) + (3 @4) 1.72 km (10:42 / km) +69m 8:54 / km
ahr:135 max:160

running 49 intensity: (4 @0) + (45 @2) 0.12 km (6:42 / km) +4m 5:45 / km
ahr:131 max:133

orienteering 13:52 intensity: (3 @0) + (3:17 @1) + (8:01 @2) + (2:31 @3) 1.26 km (11:00 / km) +31m 9:48 / km
ahr:129 max:150

running 3:07 intensity: (4 @0) + (1:16 @2) + (1:47 @3) 0.78 km (3:59 / km)
ahr:138 max:151

Sunday Jul 23, 2017 #

Note
(rest day)

Saturday Jul 22, 2017 #

10 AM

running/walking 5:22:00 intensity: (7:15 @0) + (4:21:59 @1) + (50:58 @2) + (1:48 @3) 19.63 km (16:24 / km) +1854m 11:09 / km
ahr:105 max:146

Nice adventorous hike near Chambery with good amount of climb!

Good one!

Friday Jul 21, 2017 #

10 AM

running/walking 10:25 intensity: (9 @0) + (9:41 @1) + (35 @2) 1.09 km (9:36 / km) +90m 6:47 / km
ahr:100 max:123

Walk-O 1:25:08 intensity: (1:01 @0) + (1:10:11 @1) + (13:34 @2) + (22 @3) 5.68 km (14:59 / km) +188m 12:51 / km
ahr:107 max:144

Uupumusta

running/walking 14:14 intensity: (21 @0) + (13:36 @1) + (17 @2) 1.79 km (7:58 / km) +40m 7:10 / km
ahr:98 max:133

5 PM

strength and conditioning 1:00:05 [1]

Core and balance

Thursday Jul 20, 2017 #

10 AM

running/walking 52:18 intensity: (28 @0) + (41:26 @1) + (10:15 @2) + (9 @3) 4.61 km (11:21 / km) +262m 8:50 / km
ahr:107 max:143

orienteering 1:34:51 intensity: (5 @0) + (19 @1) + (2:28 @2) + (43:51 @3) + (48:08 @4) 10.34 km (9:10 / km) +665m 6:56 / km
ahr:158 max:178

4times downhill orienteering intervals with uphill running (mostly on trail) back... The three uphill parts were about 230m, 220m and 115m climb.

On the orienteering parts I was keeping quite good control 90% of the time (was quite slow though)... Very bad part on the end of the third interval (just didn't orienteer enough). Otherwise very decent long distance training.

running/walking 19:15 intensity: (6 @0) + (14:38 @1) + (3:56 @2) + (23 @3) + (12 @4) 1.85 km (10:26 / km) +41m 9:23 / km
ahr:115 max:164

5 PM

running/walking 8:28 intensity: (7 @0) + (7:59 @1) + (22 @2) 0.75 km (11:22 / km) +11m 10:35 / km
ahr:95 max:121

Walk-O 1:08:36 intensity: (4 @0) + (35:03 @1) + (32:14 @2) + (1:15 @3) 4.12 km (16:38 / km) +115m 14:36 / km
ahr:118 max:144

Moment-O with corridor, contour, line orienteering and "direction parts"...

running/walking 9:45 intensity: (4 @0) + (9:01 @1) + (40 @2) 0.89 km (11:00 / km) +26m 9:36 / km
ahr:99 max:126

Wednesday Jul 19, 2017 #

10 AM

running/walking 1:04:49 intensity: (3 @0) + (14:57 @1) + (23:06 @2) + (23:44 @3) + (2:59 @4) 6.16 km (10:31 / km) +515m 7:25 / km
ahr:133 max:164

Running walking to the start place... The route to the start I took was partly outside of the map... Well made then about 15-20min mistake before starting place :D:D:D:D:D

orienteering 49:49 intensity: (5 @0) + (58 @2) + (9:36 @3) + (39:10 @4) 4.79 km (10:24 / km) +73m 9:40 / km
ahr:167 max:179

O-intervals... The first two quite nicely when thinking about that it was the second visit on this type of terrain. On the last one was hurry when was late from the car, did first control ok, but then lost it totally and cam of

running 11:51 intensity: (5 @0) + (28 @2) + (10:14 @3) + (1:04 @4) 2.18 km (5:26 / km)
ahr:154 max:166

2 PM

running/walking 1:55:28 intensity: (1:42 @0) + (1:07:47 @1) + (25:43 @2) + (10:24 @3) + (9:52 @4) 9.45 km (12:13 / km) +754m 8:44 / km
ahr:106 max:178

Tour de France hike

Tuesday Jul 18, 2017 #

2 PM

orienteering 42:25 intensity: (10 @0) + (2:12 @1) + (6:33 @2) + (19:05 @3) + (13:36 @4) + (49 @5) 7.5 km (5:39 / km) +100m 5:18 / km
ahr:152 max:183

running/walking 16:07 intensity: (11:28 @1) + (3:10 @2) + (1:29 @3) 2.39 km (6:44 / km)
ahr:115 max:151

7 PM

running/walking 12:24 intensity: (3 @0) + (8:42 @1) + (2:46 @2) + (53 @3) 1.11 km (11:13 / km) +122m 7:14 / km
ahr:117 max:146

orienteering 1:26:34 intensity: (4 @0) + (12:44 @1) + (44:46 @2) + (29:00 @3) 6.94 km (12:28 / km) +199m 10:54 / km
ahr:133 max:159

Mostly walk-O in Arith... Super difficult, very hard runnebility and in most of the place also dense forest. Missing to the 1st and 2nd by walking, when going to the 4th lost my confidence and had to take attackpoint again.

After that did better, if you don't count that misspunch the the number 12th (maybe the easiest control on the course)

Very difficult orienteering, bit same kind of than some of the WOC2014 (in Italy) training terrain, but would say that even more difficult

Monday Jul 17, 2017 #

11 AM

cycling 24:52 intensity: (12 @0) + (19:01 @1) + (5:39 @2) 8.93 km (2:47 / km) +109m 2:38 / km
ahr:112 max:139

1 PM

cycling 24:02 intensity: (39 @0) + (20:32 @1) + (1:49 @2) + (56 @3) + (6 @4) 8.85 km (2:43 / km) +42m 2:39 / km
ahr:108 max:160

Sunday Jul 16, 2017 #

1 PM

running 20:43 intensity: (10 @0) + (53 @1) + (8:59 @2) + (10:41 @3) 4.16 km (4:58 / km) +46m 4:43 / km
ahr:139 max:158

cycling 32:56 intensity: (7:29 @0) + (25:27 @1) 11.11 km (2:58 / km) +28m 2:56 / km
ahr:89 max:142

Friday Jul 14, 2017 #

Note
(injured)

Managed to something to my ankle during yesterday evenings
basic muscle check... Very weird, no idea how it happened... Not able to run today, hoping fast recovery. Atleast shouldn't be anything serious

Thursday Jul 13, 2017 #

2 PM

running/walking 2:50:43 intensity: (19:08 @0) + (2:31:07 @1) + (28 @2) 14.97 km (11:24 / km) +73m 11:08 / km
ahr:95 max:123

With Hirppa in Hell, including almost half of walk-o

Wednesday Jul 12, 2017 #

2 PM

running/walking 27:02 [1] 3.94 km (6:52 / km) +86m 6:11 / km
ahr:98 max:150

4 PM

orienteering 20:11 intensity: (9 @0) + (27 @1) + (22 @2) + (4:21 @3) + (14:52 @4) 3.93 km (5:08 / km) +183m 4:10 / km
ahr:161 max:171

Fin5 sprint, still taking it easy... Know feeling quite ok

Tuesday Jul 11, 2017 #

9 AM

running 20:02 intensity: (2 @0) + (8:42 @1) + (11:18 @2) 3.07 km (6:31 / km) +46m 6:04 / km
ahr:120 max:138

orienteering 1:42:52 intensity: (42:52 @1) + (40:00 @2) + (20:00 @3) 12.98 km (7:55 / km) +116m 7:35 / km

FIN5 2nd day, jogging day - taking it easy

Monday Jul 10, 2017 #

10 AM

running 23:52 intensity: (7 @0) + (2:38 @1) + (4:47 @2) + (16:20 @3) 5.35 km (4:28 / km) +24m 4:22 / km
ahr:138 max:159

Short one in Tapanila before heading to Tampere
2 PM

running 28:33 intensity: (1:32 @0) + (10:20 @1) + (3:47 @2) + (12:05 @3) + (49 @4) 4.38 km (6:31 / km) +46m 6:12 / km
ahr:130 max:161

orienteering 48:03 intensity: (2 @0) + (14 @1) + (26 @2) + (7:32 @3) + (30:16 @4) + (9:33 @5) 7.14 km (6:44 / km) +85m 6:21 / km
ahr:170 max:186

FIN5 1.day. Plan was to do full competition performance, but not that suprisingly feeling bit too tired and noticed that wasnt working like should work so decided to not tease myself and my body - took the end of the race easily

Sunday Jul 9, 2017 #

10 AM

cycling 35:37 intensity: (2 @0) + (29:57 @1) + (5:06 @2) + (32 @3) 13.1 km (2:43 / km) +96m 2:37 / km
ahr:111 max:149

ballgames 1:26:28 intensity: (7:44 @0) + (1:15:57 @1) + (2:47 @2) 1.71 km (50:30 / km)
ahr:97 max:139

Tennis with nizkanen, his brother and one more experienced guy.
Suprisingly good games

cycling 31:23 intensity: (13 @0) + (28:25 @1) + (2:45 @2) 12.46 km (2:31 / km) +45m 2:28 / km
ahr:101 max:135

Saturday Jul 8, 2017 #

10 AM

running/walking 4:15:24 intensity: (1:03 @0) + (3:17:59 @1) + (48:32 @2) + (7:23 @3) + (27 @4) 31.17 km (8:12 / km) +564m 7:31 / km
ahr:110 max:162

In Tiirismaa with nizkanen and middle of the training also picking up brother of his for the rest of the trip

Friday Jul 7, 2017 #

6 PM

running/walking 1:32:25 [1] 12.53 km (7:22 / km) +149m 6:58 / km

Tired during the day so moved the long one for tomorrow... Did easy nordic walking still in the evening :)

Thursday Jul 6, 2017 #

10 AM

orienteering 1:36:01 intensity: (14 @0) + (15 @1) + (1:34 @2) + (34:30 @3) + (59:28 @4) 13.96 km (6:53 / km) +144m 6:32 / km
ahr:155 max:171

Long distance training with 15000 scale contour map in Sairakkala
7 PM

strength and conditioning 50:08 [2]

Balance and core

Wednesday Jul 5, 2017 #

11 AM

running 1:27:01 intensity: (12 @0) + (11:40 @1) + (12:21 @2) + (37:36 @3) + (23:08 @4) + (2:04 @5) 18.11 km (4:48 / km) +84m 4:42 / km
ahr:144 max:182

2x5x1min15s/1min/4min + 6x1min15s/1min

The plan was go to the track, but because of quite strong wind decided to stay in the forest and made the training in gravel road.

Same idea that in 200m intervals last week... Goal to have a relaxed easy fast running. Manage to do it quite well. Doing the intervals to a "runners uphill". Pace avarages bit under 3.20min/km "up" and under 3.10min/km "down"

Good one!
6 PM

running 15:01 intensity: (3 @0) + (14 @1) + (5:53 @2) + (8:51 @3) 3.35 km (4:29 / km)
ahr:142 max:153

strength and conditioning 1:05:03 intensity: (4 @0) + (42:56 @1) + (13:33 @2) + (6:10 @3) + (2:20 @4)
ahr:115 max:173

Monday Jul 3, 2017 #

11 AM

Walk-O 3:02:48 intensity: (1:05 @0) + (2:48:58 @1) + (11:40 @2) + (1:05 @3) 13.31 km (13:44 / km) +144m 13:02 / km
ahr:103 max:147

Sunday Jul 2, 2017 #

10 AM

running 25:18 intensity: (7:17 @1) + (7:48 @2) + (10:13 @3) 4.56 km (5:33 / km) +28m 5:23 / km
ahr:123 max:165

orienteering 17:07 intensity: (4 @0) + (1:04 @1) + (32 @2) + (35 @3) + (3:49 @4) + (11:03 @5) 3.78 km (4:31 / km) +26m 4:22 / km
ahr:173 max:184

running 20:02 intensity: (10:27 @1) + (8:40 @2) + (55 @3) 2.84 km (7:04 / km) +38m 6:37 / km
ahr:115 max:146

1 PM

running 28:25 intensity: (11:25 @1) + (6:51 @2) + (10:02 @3) + (7 @4) 5.24 km (5:25 / km) +71m 5:04 / km
ahr:129 max:168

orienteering 19:32 intensity: (3 @0) + (47 @1) + (3:13 @2) + (34 @3) + (1:35 @4) + (13:20 @5) 3.4 km (5:45 / km) +21m 5:34 / km
ahr:171 max:189

running 12:58 intensity: (7:51 @1) + (3:53 @2) + (1:14 @3) 1.69 km (7:41 / km) +23m 7:11 / km
ahr:105 max:147

7 PM

strength and conditioning 35:01 [1]

Saturday Jul 1, 2017 #

10 AM

running 11:11 intensity: (5 @0) + (2:58 @1) + (2:46 @2) + (5:22 @3) 2.11 km (5:18 / km) +10m 5:11 / km
ahr:118 max:156

orienteering 1:37:30 intensity: (4 @0) + (6:01 @1) + (1:24 @2) + (25:23 @3) + (1:04:38 @4) 12.06 km (8:05 / km) +380m 6:59 / km
ahr:159 max:176

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