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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Paroni

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  cross-country skiing6 12:38:29
  running16 12:17:15
  circuit training8 3:32:50
  orienteering5 3:20:39
  swimming4 2:55:00
  games4 2:32:53
  walking4 2:07:20
  gym4 1:57:58
  Total23 41:22:24

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Wednesday Feb 29, 2012 #

running warm up/down 11:26 [2]
ahr:139

orienteering 50:31 [5] ***
ahr:176 max:186

Block-orienteering. Fairly good performance --> legs were a little bit heavy. Tricky routeplan choices.

running warm up/down 10:10 [2]
ahr:140

Tuesday Feb 28, 2012 #

running warm up/down 19:13 [2]
ahr:130

running 34:08 [4]
ahr:162 max:173

strength training, 6 x hill-interval, good going

running 29:33 [2]
ahr:140

recovery-sets

running warm up/down 18:43 [2]
ahr:139

Monday Feb 27, 2012 #

Note
(rest day)

C • puhelin 10

Sunday Feb 26, 2012 #

cross-country skiing warm up/down 4:41 [2]
ahr:127

cross-country skiing 3:12:35 [2]
ahr:136 max:159

sunshine and -4 Celsius degrees --> brilliant weather, company was awesome too :D

Note

successful week

Saturday Feb 25, 2012 #

swimming warm up/down 5:00 [2]

swimming 45:00 [2]

awesome

swimming warm up/down 5:00 [2]

Friday Feb 24, 2012 #

running 16:38 [2]

midday training, easy

circuit training 10:00 [3]

5 x ( 20 sit-ups + 10 push-ups + 5 pull-ups + short rec. )

running warm up/down 2:54 [2]
ahr:131

evening training

circuit training 21:59 [2]
ahr:128

running 3:06 [2] *
ahr:128

a map training

games 55:32 [3]
ahr:147 max:174

floorball, constant playing

Thursday Feb 23, 2012 #

Note
(rest day)

Wednesday Feb 22, 2012 #

running warm up/down 20:30 [2]
ahr:143

orienteering 1:07:31 [5] ***
ahr:168 max:184

Rough journey due to snow conditions --> running was difficult from time to time --> check avg hr. Furthermore, one major mistake ( 4min ) and minor mistakes 2 min = total 6 min mistakes. Not so good performance. Knees were little sore in the finish.

running warm up/down 23:08 [2]
ahr:142

Tuesday Feb 21, 2012 #

cross-country skiing 2:28:31 [2]
ahr:140 max:165

warm weather, excellent glide, gentle snowing

circuit training 15:00 [2]

exercises with balance board

Monday Feb 20, 2012 #

gym warm up/down 10:00 [2]

midday training

gym 30:00 [3]

mostly middle body, 40 reps./ set, no recovery

gym warm up/down 5:00 [2]

running warm up/down 8:34 [2]

evening training

running 45:00 [2]

counselling younger club buddies in the block-orienteering training

running warm up/down 4:07 [2]

Sunday Feb 19, 2012 #

Note
(rest day)

Saturday Feb 18, 2012 #

running warm up/down 21:36 [2]
ahr:143

midday training

running 9:37 [3]
ahr:151

running technique

running 5:38 [5]
ahr:160 max:173

5 x downhill-intervals, concentrating in technique
C • Painaako... 2

running 15:00 [2]
ahr:150

5 x 3min recovery

running warm up/down 20:10 [2]
ahr:143

walking warm up/down 4:43 [1]
ahr:123

cooling down properly

swimming warm up/down 5:00 [2]

evening training, with fins

swimming 20:00 [2]

with fins

swimming warm up/down 5:00 [2]

Friday Feb 17, 2012 #

running 21:11 [2]
ahr:136 max:161

easy morning run

running warm up/down 4:14 [2]
ahr:124

evening training

circuit training 19:23 [1]
ahr:99

combined training of technique, power and a jigsaw

circuit training 30:00 [2]

3 x ( 10 x ( 45s/ 15s ) )

running 9:30 [1] ****
ahr:103

a map training, difficult

games 31:30 [3]
ahr:145 max:170

floorball, no substitutes

Thursday Feb 16, 2012 #

Note
(rest day)

Wednesday Feb 15, 2012 #

cross-country skiing 1:42:19 [2]
ahr:142 max:159

excellent going; marvellous grip, glide and weather

circuit training 10:00 [1]

exercises with balance board

Tuesday Feb 14, 2012 #

Note
(rest day)

Monday Feb 13, 2012 #

gym warm up/down 5:00 [2]

gym 15:00 [2]

30 reps./ set, light weights

gym warm up/down 5:00 [2]

Sunday Feb 12, 2012 #

running warm up/down 15:02 [2]
ahr:136

Special O'training a'la Paroni. First I was thinking of doing an hour-fast-training - like on Wednesday. Then I begann to think why to do a training like that twice in a week in winter? Recovery is faster in interval-training. Eventually, I decided to do long intervals. Plan was this: 10m/ 2m/ 15m/ 2m/ 20m/ 2m/ 15m/ 2m/ 10m/ 2m. I wanted to have short recovery-intervals so that overall strain would be somewhere between a constant-fast training and a typical interval-training. Training was tremendously successful - after a tough week, I was totally exhausted.
C • Äijä.. 2

running 10:01 [5]
ahr:168

running 2:00 [2]
ahr:151

orienteering 14:47 [5] **
ahr:171

Pleasant course.

running 2:00 [2]
ahr:152

running 20:01 [5]
ahr:172 max:181

running 2:00 [2]
ahr:153

orienteering 17:35 [5] **
ahr:168

Once again I over-estimated my skills. But to be honest, I had to wade in snow occasionally. I decided to shorten the last interval so that overall (tough training) time would be constant.

running 2:00 [2]
ahr:147

running 7:49 [5]
ahr:168

running 2:00 [2]
ahr:155

walking warm up/down 13:21 [1]
ahr:124

Exceptionally I had to walk, since I was so tired. But of course there was some running/ jogging while warming down. Good training and excellent week. Next week eaaaaazyyyyyy.

Saturday Feb 11, 2012 #

circuit training warm up/down 10:00 [2]

midday training

circuit training 20:00 [4]

preparing for tomorrow, different sets --> mostly for legs, a set = 3 x ( 10 reps / 30s rec. )

swimming 15:00 [4]

training continues... power and technique exercises

swimming warm up/down 15:00 [2]

cross-country skiing warm up/down 7:43 [2]
ahr:105

afternoon training

cross-country skiing 1:19:23 [2]
ahr:140

eazy

cross-country skiing warm up/down 4:41 [2]
ahr:123

Friday Feb 10, 2012 #

running warm up/down 4:37 [2]
ahr:126

circuit training 15:39 [2]
ahr:126

good training, included movements with jumprope

circuit training 14:54 [3]
ahr:131

a little bit harder

games 1:00:12 [4]
ahr:149 max:178

good playing, easy activity while being substitute

circuit training 10:00 [1]

at home, exercises with balance board

Thursday Feb 9, 2012 #

running warm up/down 12:51 [2]
ahr:134 max:161

running 6:15 [5]
ahr:149 max:173

speed training, indoor intervals 5 x ( 5 x ( 15s/45s ) + 5min serierecovery ), excellent training

running 18:45 [2]
ahr:157

45s recoveries

running 25:00 [2]

serierecoveries

running warm up/down 10:03 [2]
ahr:139 max:150

Wednesday Feb 8, 2012 #

running 12:08 [2]
ahr:143

orienteering 48:43 [5] ***
ahr:175 max:184

Block-orienteering. Chilly weather --> proper clothing. Brilliant going, intensive routeplan-thinking, one 20s mistake ( and maybe some routeplan mistakes ).

running 6:33 [2]
ahr:139

Tuesday Feb 7, 2012 #

cross-country skiing 1:39:29 [2]
ahr:137 max:155

excellent glide

running 10:00 [4]
ahr:149 max:173

preparing intervals for tomorrow, 10 x ( 1min semi-fast/ 1min walking/jogging )

walking 10:00 [1]
ahr:156

easy sets, compare hr:s

running warm up/down 10:31 [2]
ahr:143 max:151

Monday Feb 6, 2012 #

Note
(rest day)

Power-orienteered week

Sunday Feb 5, 2012 #

running warm up/down 9:01 [2]
ahr:124

running 5:00 [2]

some technique movements

running 23:51 [5]
ahr:158 max:193

1000m intervals, no recovery, accelerating speed
1. interval: 6.17 avg 132
2. i.: 5.22 avg 145
3. i.: 4.41 avg 156
4. i.: 4.00 avg 173
5. i.: 3.31 avg 185

running warm up/down 7:19 [2]
ahr:138

gym 4:03 [4]

fast reps with moderate weight

running warm up/down 10:47 [2]
ahr:136

evening training

running 47:06 [2]
ahr:140

running 4:02 [3]
ahr:151 max:160

a little faster

running 23:53 [2]
ahr:139

running warm up/down 6:57 [2]
ahr:131

proper stretching in the evening

Saturday Feb 4, 2012 #

running warm up/down 4:30 [2]

midday training

orienteering 1:32 [1] ****

short o-intervals
1. interval: 17.4
2. i.: 15.2
3. i.: 12.5
4. i.: 17.9 (disqualified though)
5. i.: 29.3

circuit training 5:57 [1] ***

a map-training

walking 1:39:16 [2]
ahr:117 max:132

evening training, walking with snowshoes, beautiful moonlight

Friday Feb 3, 2012 #

swimming 50:00 [2]

midday training

swimming 10:00 [3]

some power and technique exercises

gym warm up/down 3:06 [2]

afternoon training

gym 40:49 [3]

Thursday Feb 2, 2012 #

cross-country skiing 1:59:07 [2]
ahr:133 max:160

Beautiful sunshine and cold weather. Also testing some new methods to protect from cold --> they worked indeed.
C • Skied... 3

running 15:01 [2]
ahr:143

circuit training 29:58 [2]

mostly middle body

Wednesday Feb 1, 2012 #

running warm up/down 15:52 [2]
ahr:141

running 19:19 [5]
ahr:185 max:192

5000m testrun, indoor, good result
1. km: 3.47.7 avg 172
2. km: 3.49.5 avg 187
3. km: 3.52.4 avg 189
4. km: 3.55.7 avg 189
5. km: 3.53.3 avg 190

running warm up/down 10:55 [2]
ahr:138

first 2min walking

games warm up/down 5:39 [2]
ahr:138

some tricking with football, constant running

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