Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Jan 1, 2012:

activity	#	time	miles		km		+m
running/walking	2	5:02:00	18.12	(16:40)	29.16	(10:21)
running	9	5:01:38	33.24	(9:05)	53.49	(5:38)	350
strength and conditioning	4	2:07:00
cycling	1	1:08:24	13.57	(5:02)	21.84	(3:08)
orienteering	2	46:40	2.49	(18:47)	4.0	(11:40)
swimming	1	30:00	0.5		0.8
cordination	2	27:00	0.78		1.25
Total	16	15:02:42	68.69		110.54		350

3:08

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» now

Sunday Jan 1, 2012 #

4 PM

running 6:42 [2] 1.14 km (5:53 / km)
ahr:133

orienteering 18:00 [4] 1.0 km (18:00 / km)

Piti vetää suunnistusvetoja Hälvälässä nopeita maastonosia käyttäen kartalla jossa polut on poistettu... Suunnitelman mukaan lähdinkin vetämään mutta en vaan kässännyt ykkösrastia ja sahasin sitä edes takaisin, jonka jälkeen lähdin kakkosta kohden todeten puolessa matkassa, että ei tällä ole mitään tekemistä suunnistuksen kanssa kun ei tee suunnitelmaa, ei ennakoi eikä havannoi. Jätin sitten kesken ja päätin että huomenna otetaan runsaampien yöunien jälkeen revanssi ja ei pummata yhtään. Tuli harjoituksen aikana nykyään harvinainen fiilis kun mietin, että pitäiskö lopettaa suunnistaminen kokonaan :/

C • Synkkä 3

5 PM

running 1:05:35 [2] 10.95 km (5:59 / km)
ahr:136

Juoksentelin sitten Hälvälässä poluilla... Muutama kiihdytys loppuun. Fyysisesti yllättävän hyvä fiilis

7 PM

strength and conditioning 30:00 [2]

Keskikropalle

Saturday Dec 31, 2011 #

1 PM

Note
(rest day)

Friday Dec 30, 2011 #

12 PM

running/walking 2:12:00 [1] 10.46 km (12:37 / km)

Too short :( and really easy. In the forest most of the time

C • wellll 1

8 PM

running 31:00 [3] 5.8 km (5:21 / km)

Thursday Dec 29, 2011 #

12 PM

strength and conditioning 55:00 [2]

At gym at Saksala... More upper body than usually, because didn't like the leg/thigh equimpments and there was no spaceto do with free weigths... Not that good training, felt like I was hanging out there :(

1 PM

swimming 20:00 [3] 0.8 km (25:00 / km)

Boring

swimming (Water-running) 10:00 [3]

Testing water running... Could feel it on my thighs, but it was even more boring than swimming. Propaply the most boring training way ever :D

C • try 2

7 PM

running 23:10 [2] 3.91 km (5:55 / km)
ahr:139

orienteering (Nigthcontour) 28:40 [3] 3.0 km (9:33 / km)
ahr:147

8 PM

running 29:58 [2] 4.94 km (6:04 / km)
ahr:142

Wednesday Dec 28, 2011 #

11 AM

running 10:00 [2] 1.8 km (5:33 / km)

cordination 10:00 [3]

running 4:00 [4] 1.0 km (4:00 / km)

At Pajulahti... There was some football turnament, but we thougth that there would be space for us to run. And actually there was space for us and we run one interval, but then some guy told to us that whole sport hall is taken by football turnament, expect the pole vault (Salomäki etc.) and javelin places (Kimmo Kinnusen harjoitusporukka). We asked if we could do some strength at gym, but it wasn't an option, even if there was nobody there.
Well my bad, because I didn't check the situation before, we went there :(

1 PM

running 19:20 [2] 3.63 km (5:20 / km)
ahr:131

Started alternative training immidiettely, when I arrived home

running hills 24:46 [5] 5.32 km (4:39 / km) +350m 3:30 / km
max:188

Running hills at Liipola (Eteläinen Liipolankatu so not the same than last winter, this is more runnable). Had map with me. I read one leg at beginnig of the every hill, imagined how would I go that and what would I see. Another leg in just before ending the hill.
3.48 137/172
3.47 163/174
3.38 169/177
3.33 172/181
3.25 174/184
3.23 175/186
3.12 179/188

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

2 PM

running 24:07 [3] 4.29 km (5:37 / km)
ahr:142

7 PM

cycling 1:08:24 [1] 21.84 km (3:08 / km)
ahr:120

Great feeling. I am not really into so called recovery trainings, but this was maybe that kind of training :) :/