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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Cycling25 18:45:30 192.0 309.0
  Orienteering6 4:49:45 25.1(11:33) 40.4(7:10) 205
  Running8 3:31:00
  Total35 27:06:15 217.11 349.4 205

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Tuesday May 31, 2011 #

7 AM

Cycling 35:00 [1] 12.0 km (20.6 kph)

New record time to work
5 PM

Cycling 35:00 [1]

Monday May 30, 2011 #

Cycling 35:30 [1] 12.0 km (20.3 kph)

6 PM

Cycling 35:00 [1] 12.0 km (20.6 kph)

9 PM

Note

Stretching 15 min

Sunday May 29, 2011 #

Note

Cycling that's not in the log 35 km
11 AM

Running warm up/down 10:00 [1]

After the competion I went standing into a lake. I have had very good experiences with cooling down the muscles in a lake.

Orienteering race 1:44:40 [5] 17.5 km (5:59 / km)

I have never runned before under 6min/km a long distance race. One mistake at the beginning and a lot of small mistakes in the end of the race, because I was so tired.
9 PM

Note

Stretching 15 min

Saturday May 28, 2011 #

1 PM

Running warm up/down 15:00 [1]

Orienteering race 44:33 [5] 6.2 km (7:11 / km) +205m 6:10 / km
shoes: INOV oroc280

I had a confident feeling of my condition, but not of my orienteering. The race went exactly as my feeling was before. I did two big mistakes and one totally wrong route choice.
5 PM

Orienteering 22:35 [4] 3.5 km (6:27 / km)
shoes: Nike

I hadn't planned to run the sprint, but as Wieland was not feeling that well, I decided to run on his start place. Wasn't really that fun as sprint with not full speed is way too easy.
10 PM

Note

Stretching 15 min

Friday May 27, 2011 #

8 AM

Cycling 36:00 [1] 12.0 km (20.0 kph)

4 PM

Cycling 35:00 [1] 12.0 km (20.6 kph)

9 PM

Running 30:00 [2]
ahr:131 max:144

Preparing legs for competitions on the coming days and some running to get off from the biking mode. I wanted to run some sprints, but the just eated salat was not yet digested.
10 PM

Note

Stretching 15 min

Thursday May 26, 2011 #

8 AM

Cycling 36:00 [1] 12.0 km (20.0 kph)

4 PM

Cycling 33:45 [1] 12.0 km (21.3 kph)

Personal best from work to home.
9 PM

Note

Stretching 15 min

Wednesday May 25, 2011 #

7 AM

Cycling 38:00 [1] 12.0 km (18.9 kph)

C • Pace vs. Speed 2
5 PM

Cycling 45:00 [1] 14.0 km (18.7 kph)

6 PM

Running warm up/down 15:00 [2]
shoes: Nike

Orienteering 17:09 [5] 2.8 km (6:08 / km)
ahr:165 max:179 shoes: Nike

Sprint race in city. Feeling was normal and run went smoothly without mistakes.
7 PM

Cycling 55:00 [1] 17.0 km (18.5 kph)

Tuesday May 24, 2011 #

8 AM

Cycling 36:00 [1] 12.0 km (20.0 kph)

5 PM

Cycling 25:00 [1] 7.0 km (16.8 kph)

6 PM

Running intervals 10:00 [5]
ahr:170 max:178 shoes: INOV oroc280

10x1' in woods with 1' recoverings.
I have hardly ever been running with over speed in the woods. Some exercise of looking bit more ahead is needed as an example one fence came in my way and I noticed just before I banged against it.

Running warm up/down 25:00 [2]
ahr:133 shoes: INOV oroc280

Warm up 10 min and down 15 min

Running intervals 9:00 [2]
ahr:150 shoes: INOV oroc280

Recoverings between the intervals
9 PM

Note

Stretching 15 min

Monday May 23, 2011 #

8 AM

Cycling 35:15 [1] 12.0 km (20.4 kph)

Record time! It was the first time that I rode with my new bike to work. It's really fast compared to all other bikes with I have earlier had.
C • hienoa! 2

Sunday May 22, 2011 #

9 AM

Cycling long 3:30:00 [1] 53.0 km (15.1 kph)

10 PM

Note

Stretching 15 minutes

Saturday May 21, 2011 #

12 AM

Cycling 35:00 [1] 12.0 km (20.6 kph)

10 AM

Cycling 45:00 [1] 12.0 km (16.0 kph)

11 AM

Running warm up/down 10:00 [1]
shoes: INOV oroc280

Orienteering 30:48 [4] 4.4 km (7:00 / km)
ahr:161 max:180 shoes: INOV oroc280

Taking the controls was hard. I couln't run with full speed to the controls as I had hard time finding good enough attack points. The track was really great. There is still a lot to do before the next weekend.
C • Splits: 1

A - Splits

Friday May 20, 2011 #

9 PM

Running 35:00 [2]
ahr:129 max:148 shoes: Nike

Easy recovery run
10 PM

Note

Stretching 15 minutes

Thursday May 19, 2011 #

Cycling 45:00 [1] 12.0 km (16.0 kph)

It's not fun to ride a children bike with 24 inche tires.
C • Fetzt, seit dieser Woche au... 4
C • Auf in die Dresden-Crew, ab... 1
C • Schreibst du dein Training ... 2

Note

Stretching 15 min
3 PM

Cycling 45:00 [1]

It's too dangerous to ride a children bike. I wont do it tomorrow. It's better to wait that my bike will be fixed.

Wednesday May 18, 2011 #

7 AM

Cycling 45:00 [1] 12.0 km (16.0 kph)

7 PM

Orienteering 1:10:00 [2] 6.0 km (11:40 / km)
ahr:137 max:169

One shouldn't do orienteering training together and talk almost the whole time. It was a good training with only elevation levels on the map, but I didn't get the full benefit of it.

Tuesday May 17, 2011 #

Cycling 45:00 [1] 12.0 km (16.0 kph)

Bike had an almost empty front wheel.
C • pumppu 2
5 PM

Cycling 30:00 [1] 8.0 km (16.0 kph)

6 PM

Running intervals 17:00 [4]
max:177 shoes: Nike

Pyramid intervals 30'',1',2',3',4',3',2',1' and 30''

Running warm up/down 35:00 [2]
ahr:130 shoes: Nike

Warm up and down and recovering periods between the intervals.
Recovering 15'', 30'', 1', 1,5', 2', 1,5', 1', 30''
7 PM

Cycling 30:00 [1] 8.0 km (16.0 kph)

Monday May 16, 2011 #

8 AM

Cycling 45:00 [1] 12.0 km (16.0 kph)

6 PM

Cycling 35:00 [1] 10.0 km (17.1 kph)

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