Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Cycling	45	25:52:30	303.23	(11.7/h)	488.0	(18.9/h)
Running	12	12:02:50	35.79		57.6		285
Orienteering	8	6:27:57	17.15		27.6		365
Strength	7	2:30:00
Teamsports	3	1:25:00
Total	69	48:18:17	356.17		573.2		650

3:23

0:00

» now

Saturday Dec 31, 2011 #

3 PM

Orienteering 52:00 [4]
ahr:160 max:171 shoes: Asics

15 min sprint and three short about 9 min sprints each with about 10 min recovery.

Running warm up/down 10:00 [3]
ahr:148 shoes: Asics

Friday Dec 30, 2011 #

7 AM

Cycling 41:00 [1] 12.0 km (17.6 kph)

5 PM

Cycling 37:00 [1] 12.0 km (19.5 kph)

Thursday Dec 29, 2011 #

7 AM

Cycling 40:00 [1] 12.0 km (18.0 kph)

4 PM

Cycling 40:00 [1] 12.0 km (18.0 kph)

5 PM

Running 1:00:00 [3]
ahr:146 shoes: Asics

Running with Pepa

9 PM

Note

15 min stretching

Wednesday Dec 28, 2011 #

7 AM

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

5 PM

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

Tuesday Dec 27, 2011 #

7 AM

Cycling 37:00 [1] 12.0 km (19.5 kph)

11 AM

Running 2:13:00 [4] 28.0 km (4:45 / km)
ahr:156 shoes: Asics

Robert and Christian did a long easy run. For me it was a long and demanding run, but it suited well my plans.

C • Nice run Tomi. Enjoyed it. ... 1

6 PM

Cycling 33:00 [1] 12.0 km (21.8 kph)

Monday Dec 26, 2011 #

10 AM

Running warm up/down 30:00 [2]
ahr:135 shoes: Asics

Running intervals 5:00 [5]
ahr:163 max:177 shoes: Asics

10x30'' with 1' recoveries: The intervals were done with high speed concentrating on running technique. My brother beat me in the last interval as usual.

10 PM

Note

15 min stretching

Sunday Dec 25, 2011 #

Note

20 km cycling that is not marked in the log otherwise

9 AM

Running 30:00 [2]
ahr:142 max:176

Easy run with Sami

10 PM

Note

15 min stretching

Saturday Dec 24, 2011 #

9 AM

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

10 AM

Orienteering 57:00 [2]
ahr:130 max:170

Running with Sami changing every second control the orienteerer in Hellerau. Thanks to Wieland for the fine idea.

11 AM

Cycling 28:00 [1] 10.0 km (21.4 kph)

Friday Dec 23, 2011 #

7 AM

Cycling 37:00 [1] 12.0 km (19.5 kph)

4 PM

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

Thursday Dec 22, 2011 #

7 AM

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

Fast jede Ampel war rot.

C • Weihnachten 3

6 PM

Cycling 20:00 [1] 6.5 km (19.5 kph)

Teamsports (Basketball) 30:00 [3]

7 PM

Strength 20:00 [1]

Afterwards 20 min stretching

8 PM

Cycling 25:00 [1] 7.5 km (18.0 kph)

Wednesday Dec 21, 2011 #

5 PM

Cycling 28:00 [1] 7.5 km (16.1 kph)

6 PM

Orienteering 52:27 [3]
ahr:149 max:169 shoes: INOV oroc280

Night bingo orienteering: I had the first bingo after 40 minutes after all the rows had only one missing. The second I could have had in about 45 min, but I chose to run all the controls.

7 PM

Cycling 20:00 [1] 7.5 km (22.5 kph)

Tuesday Dec 20, 2011 #

6 PM

Running warm up/down 33:00 [2]
shoes: Asics

Recoveries: 2'+2'+3x(45''+30''+60'')

Running intervals 27:00 [5]
ahr:165 max:181 shoes: Asics

6'+6'+3x(90''+60''+30'')+6'
Interval-Avg-End
6: 162 171
6: 167 164
90: 167 176
60: 165 175
30: 165 172
90: 169 175
60: 168 175
30: 163 173
90: 163 167
60: 164 173
30: 170 180
6: 165 160

7 PM

Strength 15:00 [1]

Afterwards 10 min stretching

Monday Dec 19, 2011 #

8 AM

Running 29:00 [3]
ahr:150 max:173 shoes: Asics

9 PM

Note

15 min stretching

Sunday Dec 18, 2011 #

8 PM

Strength 30:00 [2]

9 PM

Note

15 min stretching

Saturday Dec 17, 2011 #

10 AM

Orienteering 44:00 [4] 7.5 km (5:52 / km) +110m 5:28 / km
shoes: INOV oroc280

Orienteering training: It was quite cold. The route was quite easy mostly running on the paths. I organized some fun for the others as the third running direction to the first control was the right one.

C • Jo, dat war 'n Fun. :-) 1

10 PM

Note

15 min stretching and some strength

Friday Dec 16, 2011 #

7 AM

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

C • Der erfahrene alt-Finne und... 6

4 PM

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

9 PM

Note

15 min stretching and some strength

Thursday Dec 15, 2011 #

7 AM

Cycling 1:10:00 [1] 20.0 km (17.1 kph)

6 PM

Cycling 20:00 [1] 6.5 km (19.5 kph)

Teamsports (Basketball) 30:00 [3]

7 PM

Strength 25:00 [1]

Afterwards 15 min stretching

8 PM

Cycling 25:00 [1] 7.5 km (18.0 kph)

Wednesday Dec 14, 2011 #

7 AM

Cycling 40:00 [1] 12.0 km (18.0 kph)

5 PM

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

6 PM

Orienteering 45:38 [3] 5.8 km (7:52 / km)
ahr:148 max:166 shoes: Asics

City night orienteering: I concentrated on running technique. The orienteering was easy as the speed was only moderate.

9 PM

Note

15 min stretching

Tuesday Dec 13, 2011 #

7 AM

Cycling 40:00 [1] 12.0 km (18.0 kph)

5 PM

Cycling 32:00 [1] 10.0 km (18.8 kph)

6 PM

Running warm up/down 50:00 [2]
ahr:130 shoes: Asics

Running intervals 22:00 [5]
ahr:169 max:184 shoes: Asics

4+5+4+5+4 always with 90'' recoveries: Running fast felt easy and I was able to reduce the contact time.
Avg At the end
164 168
169 172
167 171
171 173
on the last one I forgot to stop the watch.

7 PM

Strength 15:00 [1]

Afterwards 10 min stretching

Monday Dec 12, 2011 #

7 AM

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

7 PM

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

10 PM

Note

15 min stretching

Sunday Dec 11, 2011 #

Note

11 km cycling that is not otherwise marked in the log

C • dein Patenkind... 4

10 AM

Running 1:30:00 [3]
ahr:147 max:175 shoes: Salomon

A long easy run in Oederan with 4x5 min intervals with 10 min recoveries
Interval heart rates: 163, 159, 156 and 154 otherwise heart rate a bit over 140.

9 PM

Note

15 min stretching

Saturday Dec 10, 2011 #

12 AM

Running warm up/down 20:00 [2]
shoes: INOV oroc280

Orienteering 29:28 [4] 2.7 km (10:55 / km) +255m 7:25 / km
ahr:161 max:177 shoes: INOV oroc280

Results: http://www.schrammstein-ol.de/Weihnachts-OL-10.12....

C • He, 2.! Freddy lief ja klas... 3

9 PM

Note

15 min stretching

Friday Dec 9, 2011 #

7 AM

Cycling 39:00 [1] 12.0 km (18.5 kph)

4 PM

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

9 PM

Note

15 min stretching and some strength

Thursday Dec 8, 2011 #

4 PM

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

8 PM

Cycling 42:00 [1] 12.0 km (17.1 kph)

9 PM

Note

15 min stretching

Wednesday Dec 7, 2011 #

7 AM

Cycling 39:00 [1] 12.0 km (18.5 kph)

5 PM

Cycling 25:00 [1] 7.5 km (18.0 kph)

6 PM

Orienteering 1:07:00 [3] 7.5 km (8:56 / km)
ahr:153 max:177 shoes: INOV oroc280

Night orienteering: Running and fine reading of the map was hard. I need to do some more running with a map or a paper.

Tuesday Dec 6, 2011 #

7 AM

Cycling 40:00 [1] 12.0 km (18.0 kph)

5 PM

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

6 PM

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

Running race 10:50 [5] 3.0 km (3:37 / km)
ahr:173 max:183 shoes: Asics

It was really great to do a new record and to see that training is paying off. I started too fast as I wanted a place in the inside curve. I can do still quite a lot on my running technique. Only the first kilometer the running was rolling.
1km 3:31 176 at the end
2km 3:40 179
3km 3:39 183

C • die ersten 200m waren viiii... 2

7 PM

Strength 20:00 [1]

Afterwards 10 min stretching

Monday Dec 5, 2011 #

7 AM

Cycling 39:30 [1] 12.0 km (18.2 kph)

5 PM

Cycling 40:00 [1] 12.0 km (18.0 kph)

9 PM

Note

15 min stretching

Sunday Dec 4, 2011 #

Note

20 km cycling that is not marked in the log

10 AM

Cycling 25:00 [1] 7.5 km (18.0 kph)

Running 2:13:00 [3] 26.6 km (5:00 / km) +285m 4:45 / km
ahr:155 max:169 shoes: INOV oroc280

Running mostly on the forest paths and a bit in forest. Ran with Matti and Wieland. The training ended up longer as planned, becauce our navigator lost the whereabouts. After 90 minutes we noticed where we were. Then it was clear it is going to be a really long run. I started hanging a bit back as the pace was faster than my long run pace and over too hour training with the pace would have been too much.

1 PM

Cycling 25:00 [1] 7.5 km (18.0 kph)

9 PM

Note

15 min stretching

Saturday Dec 3, 2011 #

10 PM

Note

15 min stretching

Friday Dec 2, 2011 #

7 AM

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

4 PM

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

Thursday Dec 1, 2011 #

8 AM

Cycling 39:00 [1] 12.0 km (18.5 kph)

5 PM

Cycling 23:00 [1] 7.0 km (18.3 kph)

6 PM

Orienteering 40:24 [2] 4.1 km (9:51 / km)
ahr:135 max:156 shoes: INOV oroc280

Fetching controls from a night orienteering training: There was a test for SportIdent tehnology. I didn't know how to reset the chip and didn't get any split times. It should be done by putting the SI right in the middle of the station and wait a while.

C • Hab'sch dir doch gesacht: I... 3

Teamsports (Basketball) 25:00 [2]

7 PM

Strength 25:00 [1]

Afterwards 15 min stretching

8 PM

Cycling 25:00 [1] 7.5 km (18.0 kph)

« Earlier | Later »