Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 30 days ending Jun 30, 2012:

activity

time

miles

Orienteering

12:13:39

44.8

72.1

Running

6:11:45

Strength

55:00

Total

19:20:24

44.8

72.1

2:20

0:00

» now

Saturday Jun 30, 2012 #

9 AM

Running intervals 15:00 [4]
ahr:165 shoes: Asics

3x5'
1. gave way too high values. I maximum pulse was 200
2. 162 Avg
3. 168 Avg

Running warm up/down 25:00 [2]
ahr:140 shoes: Asics

9 PM

Note

15 min stretching

Thursday Jun 28, 2012 #

6 PM

Strength 35:00 [1]

Afterwards 15 min stretching

Wednesday Jun 27, 2012 #

5 PM

Orienteering 22:48 [4] 2.9 km (7:52 / km)
ahr:160 max:174

Forest sprint: A lot of mistakes and running didn't feel fresh at all

Tuesday Jun 26, 2012 #

6 PM

Running (Forest) 55:00 [2]
ahr:139 max:169 shoes: INOV X-Talon 212

Pace playing with Magic und Wieland

Monday Jun 25, 2012 #

10 AM

Note

I got today the threads pulled out from my knee. :)

Sunday Jun 24, 2012 #

8 PM

Running 33:00 [3]
ahr:150 max:169 shoes: Asics

Pace playing

9 PM

Strength 20:00 [1]

Note

15 min stretching

Saturday Jun 23, 2012 #

1 PM

Running warm up/down 10:00 [2]
shoes: INOV oroc280

Orienteering race 1:16:08 [4] 10.8 km (7:03 / km)
shoes: INOV oroc280

Vielposten-OL a course with 104 controls. I didn't feel confident as my knee was still sewed and running was a question mark. I had been orienteering in the forest once and knew that it is very nice. It and the interesting competition motivated me. The race went quite well. I had about 6 min mistakes. The most mistakes were due compass running and many due insufficient reading of map. At the end I managed to minimize two mistakes by being calm and standing a while.

9 PM

Note

15 min stretching

Wednesday Jun 20, 2012 #

4 PM

Orienteering 1:40:00 [1]
shoes: INOV X-Talon 212

Hanging the controls: Taking it easy and only walking

8 PM

Orienteering 15:00 [1]
shoes: INOV X-Talon 212

Fetching a couple of controls and taking the first running steps after injury.

Saturday Jun 16, 2012 #

Event: Jukola 2012

Note

The injection caused minor fever and almost paralyzed hand. Overall I felt just terrible. I decided not to risk my health and not to run in Jukola. I had been waiting and preparing for home Jukola and the fact not to be able to run there made me devastated. The process to get over the disappointment took over Jukola. Now after Jukola I have gotten over it and can look back with a smile :).

Friday Jun 15, 2012 #

Note

I went to take Tetanus-injection as the last one was 11 years ago and the doctor in the competition had advised to do so.

Thursday Jun 14, 2012 #

Note
(injured)

I tried to go around a rock too sharp and ran with the left knee directly against the stone. It was about 5 cm long, 1 cm deep and wide. The wound was sewed with three stitches at the competition center.

C • Gute Besserung 1

5 PM

Orienteering 37:00 [4] 4.5 km (8:13 / km)
shoes: INOV oroc280

Run against the rock quite in middle of the competition. After the hit I gathered a couple of seconds myself and started run to next control. It did hurt that much, but after touching the knee I got dizzy as my hand was covered with blood. Then I looked, if I could run directly to first aid or to finish. There was no first aid control and the shortest route to the finish was more or less the through the controls that I still had, therefore I jogged the to the finish taking the last controls.

Running warm up/down 10:00 [2]
shoes: INOV oroc280

Wednesday Jun 13, 2012 #

9 AM

Running 31:00 [3]
ahr:149 max:168 shoes: Salomon

Tuesday Jun 12, 2012 #

5 PM

Orienteering 51:00 [4] 6.9 km (7:23 / km)
shoes: INOV oroc280

Running warm up/down 10:00 [2]
shoes: INOV oroc280

Monday Jun 11, 2012 #

8 AM

Orienteering 29:00 [2]
shoes: INOV oroc280

A very easy run with a map partly in woods to get familiar with finish forest.

5 PM

Orienteering 1:25:00 [3] 9.0 km (9:27 / km)
shoes: INOV oroc280

Sunday Jun 10, 2012 #

Note

128 km cycling for the week

Orienteering 1:19:41 [5] 11.6 km (6:52 / km)
shoes: INOV oroc280

Running warm up/down 30:00 [2]
shoes: INOV oroc280

Saturday Jun 9, 2012 #

Orienteering 40:31 [4] 5.4 km (7:30 / km)
shoes: INOV oroc280

Running warm up/down 30:00 [2]
shoes: INOV oroc280

Wednesday Jun 6, 2012 #

6 PM

Orienteering 57:31 [4] 8.0 km (7:11 / km)
shoes: INOV oroc280

Technique training with different themes. I couldn't follow the corridor at all and ran 300m of the corridor and after that I started searching the control from the corridor's white border. Otherwise the training went well. My legs were a bit tired from yesterday, but it should be so.

9 PM

Note

15 min stretching

Tuesday Jun 5, 2012 #

6 PM

Running 55:00 [2]
shoes: INOV oroc280

Running 17:45 [5]
shoes: INOV oroc280

1'+2'+90''+2'+4'+15''+15''+30''+5'+5x15'' with recoveries that were about 1,5 times the interval, after the short intervals 1-2' recovery
I had decided already before the training to push hard. I felt throughout the training extremely good.

Sunday Jun 3, 2012 #

Note

132 km cycling for the week that are not marked in the log

5 PM

Running 35:00 [2]
ahr:134 max:150 shoes: Salomon

9 PM

Note

15 min stretching

Saturday Jun 2, 2012 #

10 PM

Orienteering 1:35:00 [3] 13.0 km (7:18 / km)
ahr:147 max:173 shoes: INOV oroc280

Nigth intervals 7x1,5-2km with Gatis. Sophie had planned a very good route of 14.7 km. We ran practically the whole route. I wanted to give Gatis the opportunity to test a LED lamp. I hadn't charged the battery and we decided to try the lamp the first two loops as the finish of second loop was near the start of the first. Naturally the battery was empty just before the end of the first loop, therefore we skipped the second loop to run back to our other lamp. The rest of the training went without problems.
Remarks: My pulse was low. It was, because I was running carefully when I couldn't see the ground (high grass). It shouldn't be an issue in Jukola. Gatis is in good shape.

Orienteering 45:00 [2]
shoes: INOV oroc280

Warm up and down and recoveries between the intervals

Friday Jun 1, 2012 #

5 PM

Running 15:00 [2]
shoes: Salomon

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