Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+m
Cycling	43	25:47:05	326.22	(12.7/h)	525.0	(20.4/h)	250
Running	14	8:57:05	13.79		22.2
Orienteering	6	5:18:11	15.6		25.1
Total	61	40:02:21	355.61		572.3		250

2:40

0:00

» now

Sunday Jul 31, 2011 #

Note

25 km cycling for the week that is not marked in the log.

9 PM

Note

15 min stretching
Sophie got a flu from her friend and it was raining the whole day. I decided to keep a rest day that my immune system would be ready for the battle.

Friday Jul 29, 2011 #

7 AM

Cycling 36:30 [1] 12.0 km (19.7 kph)

3 PM

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

4 PM

Running warm up/down 20:00 [2]
ahr:140 shoes: Asics

Recoveries and cool down of 10 min

Running intervals 6:34 [5] 2.2 km (2:59 / km)
max:179 shoes: Asics

11x200m with 57s recoveries. I was a bit late and the Andrei, Matti and Paul had already started the training. It was really great to do the training with the others. I have never before been able to run that fast 200m intervals. Muscles gathered that much lactic acid that the running technique for the couple last ones changed and the last one I couldn't any more push that hard.
Number | Time | End HR | Time | End HR
1. 36 166 55 137
2. 36 171 57 142
3. 36 177 58 142
4. 36 175 57 144
5. 35 175 58 150
6. 36 177 58 152
7. 35 178 58 153
8. 36 177 57 152
9. 35 178 57 154
10. 35 177 55 154
11. 38 174
AVG: 35.8, 175, 57, 148

Thursday Jul 28, 2011 #

7 AM

Cycling 31:20 [1] 12.0 km (23.0 kph)

4 PM

Cycling 32:00 [1] 12.0 km (22.5 kph)

New record

9 PM

Note

15 min stretching

Wednesday Jul 27, 2011 #

8 AM

Cycling 30:20 [1] 12.0 km (23.7 kph)

New record. I didn't ride so fast, but I was lucky not to need stop for longer period at any Traffic lights. 14:10 to Alauenpark

4 PM

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

7 PM

Orienteering 20:00 [3]
shoes: Asics

Fetching the control of the sprint that Sophie and I organized

9 PM

Note

15 min stretching

Tuesday Jul 26, 2011 #

7 AM

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

5 PM

Cycling 22:00 [1] 7.5 km (20.5 kph)

6 PM

Running warm up/down 30:00 [2]
ahr:145 shoes: Nike

Warm up 14 min, recoveries between the intervals 3x3min and cool down 7 min.

Running 31:00 [5] 8.0 km (3:53 / km)
ahr:171 max:179 shoes: Nike

4x2000m with speed of 7:40. I ran with Andrei, Gatis and Paul. The last one I couldn't keep up down hill with the guys as my down hill running technique isn't good when my legs get tired.

7 PM

Cycling 25:00 [1] 8.0 km (19.2 kph)

Monday Jul 25, 2011 #

7 AM

Cycling 36:30 [1] 12.0 km (19.7 kph)

5 PM

Cycling 30:00 [1] 10.0 km (20.0 kph)

9 PM

Note

15 min stretching

Sunday Jul 24, 2011 #

Note

For the week 34 km cycling that is not marked in the log.

9 PM

Note

15 min stretching

Saturday Jul 23, 2011 #

Running intervals 20:00 [4]
ahr:165 max:175 shoes: Asics

1', 2', 3', 4', 3', 2', 1', 4' and 30''. The training went smoothly.

6 PM

Running warm up/down 40:00 [2]
ahr:145 shoes: Asics

10 min warm up, recoveries 30'', 1', 90'', 2', 90'', 1', 5', 2' and cool down 13 min.

Friday Jul 22, 2011 #

7 AM

Cycling 33:40 [1] 12.0 km (21.4 kph)

5 PM

Cycling 34:00 [1] 12.0 km (21.2 kph)

9 PM

Note

15 min stretching

Thursday Jul 21, 2011 #

8 AM

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

5 PM

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

9 PM

Note

15 min stretching

Wednesday Jul 20, 2011 #

6 PM

Orienteering 1:01:20 [3] 4.2 km (14:36 / km)
ahr:133 max:175

Memory orienteering: I had planned to run the long one, which was 6.1 km, but ended up running the short one. It was raining cats and dogs, but in forest it was a comfortable running weather. There was one control where the long and short course separated. After coming the third time there with more than 20 minutes wasted time, I decided to run the short route that the others wouldn't need to wait so long.

9 PM

Note

15 min stretching

Tuesday Jul 19, 2011 #

7 AM

Cycling 34:30 [1] 12.0 km (20.9 kph)

5 PM

Cycling 18:00 [2] 8.0 km (26.7 kph)

6 PM

Running warm up/down 50:00 [2]
shoes: INOV oroc280

Warm up, down and recoveries 5x3min.

Running intervals 24:00 [5] 6.0 km (4:00 / km)
ahr:170 max:186 shoes: INOV oroc280

6x1000m intervals: The two first ones I ran partly in the forest 4:24 and 4:41. The other guys were running on the path. It wasn't so motivating to run next to the road in the bushes so I decided to join the others. The next four intervals on the road 3:45 (168), 3:45 (170), 3:48 (171) and 3:41 (176).
Next time I'll take shoes without spikes.

7 PM

Cycling 20:00 [2] 8.0 km (24.0 kph)
ahr:133 max:149

Monday Jul 18, 2011 #

8 AM

Cycling 40:30 [1] 14.0 km (20.7 kph)

22:20 Alauenpark-Priesnitzgrund

5 PM

Cycling 32:40 [1] 12.0 km (22.0 kph)

9 PM

Note

15 min stretching

Sunday Jul 17, 2011 #

Note

Cycling that is not marked in the log 8 km.

9 AM

Cycling 2:40:00 [1] 53.0 km (19.9 kph) +250m

Biking event SZ-Fahrradfest 45 km and biking to the area and back

10 PM

Note

15 min stretching

Saturday Jul 16, 2011 #

10 AM

Running 25:00 [3]
ahr:146 max:159 shoes: Asics

Friday Jul 15, 2011 #

8 AM

Cycling 33:20 [1] 12.0 km (21.6 kph)

New record

5 PM

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

7 PM

Running warm up/down 40:00 [2]
shoes: Asics

warm up, down and the recoveries

Running intervals 9:35 [5] 3.0 km (3:12 / km)
max:179 shoes: Asics

15x200m first nine wtih recoveries of 2 min and the rest with 80''.
Times: 36, 38, 38, 39, 38, 40, 38, 40, 39, 38, 39, 40, 39, 39, 34
Average: 38.3''
At the end of intervals avg. heart rate: ~169

Thursday Jul 14, 2011 #

7 AM

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

6 PM

Cycling 29:00 [1] 10.0 km (20.7 kph)

10 PM

Cycling 25:00 [1] 8.0 km (19.2 kph)

Wednesday Jul 13, 2011 #

8 AM

Cycling 34:30 [1] 12.0 km (20.9 kph)

15:45 to Alauenpark

6 PM

Cycling 35:30 [1] 14.0 km (23.7 kph)

17 min to Alauenpark through Priesnitzgrund

10 PM

Note

15 min stretching

Tuesday Jul 12, 2011 #

7 AM

Cycling 34:30 [1] 12.0 km (20.9 kph)

5 PM

Cycling 22:00 [1] 7.5 km (20.5 kph)

6 PM

Running 1:10:00 [3]
shoes: INOV oroc280

On forest roads and paths with Wieland and Gatis

7 PM

Cycling 25:00 [1] 8.0 km (19.2 kph)

Monday Jul 11, 2011 #

7 AM

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

4 PM

Cycling 21:00 [1] 7.5 km (21.4 kph)

5 PM

Orienteering 25:00 [5] 3.4 km (7:21 / km)
shoes: INOV oroc280

Students training groups last training: The training was two person relay. First 1,7 km course with full speed. I started right after Pepa. He managed to take the second last control bit better and was earlier than me in the change. The first course was also an micro orienteering and I made three mistakes. Then we had memory orienteering were one fetched one control at the time and waited for the other one to come. It was a nice interval training always resting 30''-1' and then running with full speed 15'-45''.

C • auf dem Sportplatz waren au... 2

6 PM

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

Sunday Jul 10, 2011 #

Note

36 km cycling for the week that is not marked in the log

11 AM

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

Warm up 12 min recoveries 4x2' cool down 10 min

Running intervals 20:00 [5]
shoes: Asics

5x4', it was quite hot and after the training I felt a bit dizzy.

9 PM

Note

15 min stretching

Friday Jul 8, 2011 #

9 AM

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

6 PM

Orienteering 1:25:00 [3]
shoes: INOV oroc280

Youngsters last training before holiday brake: I ran with Theresa and Anton (H10). The training was an interval training as I ran more half of it together with Anton.

Thursday Jul 7, 2011 #

8 AM

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

17:00 min to Alauenpark

C • ist heute TU training in de... 3

4 PM

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

Wednesday Jul 6, 2011 #

8 AM

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

5 PM

Cycling 1:15:00 [1] 20.0 km (16.0 kph)

6 PM

Running race 10:56 [5] 3.0 km (3:39 / km)
shoes: Asics

Muscles were a bit tired and tight before the run. The preparation was not optimal for a test run. The run went as it felt before. The motivation was lacking to push as the running felt so difficult.

C • Wenn du anstatt Training Ra... 3

Running warm up/down 20:00 [2]
shoes: Asics

Tuesday Jul 5, 2011 #

7 AM

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

5 PM

Cycling 22:00 [1] 7.5 km (20.5 kph)

6 PM

Running 55:00 [3]
shoes: INOV oroc280

Running in the forest and on paths with fairly constant speed. Wütti was guiding and keeping the speed almost the whole time as I didn't want to run too fast, because on Wednesday was going to be a test run.

7 PM

Cycling 25:00 [1] 8.0 km (19.2 kph)

10 PM

Note

15 min stretching

Monday Jul 4, 2011 #

8 AM

Cycling 37:30 [1] 12.0 km (19.2 kph)

5 PM

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

9 PM

Note

15 min stretching

Sunday Jul 3, 2011 #

11 AM

Orienteering race 1:22:17 [4] 11.5 km (7:09 / km)
shoes: INOV oroc280

The weather was really challenging with about 10 degrees and constant rain. Did a good run without pushing too much expect taking the wrong road on control four that ended up as an almost four minute mistake. I was a bit unsure, but as I saw another road going to the field, I decided that I'm on the right road and ran further without thinking too much. The road that went to the field wasn't on the map as it was only a tractor road. There where a couple of signs before that I was not on the right road, but I ignored them as should have been really an easy control. I managed to match everything on the map somehow and thought everything is going smoothly. As I arrived to "the control", it wasn't there. Then I first realized that I'm not there where I think.

Running warm up/down 10:00 [2]

10 PM

Note

15 min stretching

Saturday Jul 2, 2011 #

11 AM

Orienteering race 44:34 [4] 6.0 km (7:26 / km)
shoes: INOV oroc280

Saxony championships in middle distance: It was a pity that really few participated to the competition. Only seven runners started. On control 6 after running a couple of meters the optimal route, I decided to change my route to save elevation. It was not a good change as it hardly saved any elevation and was about 100 meters longer with more green.
Other mistake was only partly my fault. I came to a stone in green area and noticed a control at the stone. Checked the code and noticed that it wasn't mine. Looked the map and noticed a stone 10 meters next to my control that was a hole. I ran to the hole and saw there only the marking of control 48. I was looking for control 45??? I looked the map and noticed no other holes besides on the other side of the path. I looked there, but saw no hole. I decided to run a bit further to see, if there would be another hole. After a couple of ten meters I realized that there was no other holes. I calmed down and checked the code once more. My control should be the 48! I had looked the code of the previous control.
The control was in the wrong place as on the next day the same number should be at the stone and the premarkings where already in the forest for the both days. The guy who hanged the controls wasn't paying enough attention and happily hang the control as he found the marking for Sunday.

Running warm up/down 15:00 [2]
shoes: INOV oroc280

9 PM

Note

15 min stretching

Friday Jul 1, 2011 #

10 PM

Note

15 min stretching

« Earlier | Later »