Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+m
Running	14	11:45:00	32.67		52.58
Orienteering	9	9:42:27	44.3	(13:09)	71.3	(8:10)	1885
Cycling	2	7:40:00	70.84	(9.2/h)	114.0	(14.9/h)
Strength	3	1:40:00
Teamsports	1	45:00
Total	23	31:32:27	147.81		237.88		1885

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Thursday May 31, 2012 #

9 PM

Note

15 min stretching and some strength

Wednesday May 30, 2012 #

3 PM

Cycling 1:35:00 [2] 33.0 km (20.8 kph)

5 PM

Orienteering 17:28 [4] 2.1 km (8:19 / km) +85m 6:55 / km
shoes: Asics

A very nice sprint training from Robert in Meissen. After biking to the sprint 33km in headwind I didn't feel that energy full and didn't even try to keep the pace high.
I cycled back with Karin. Without her I would even had driven slower, but she was keeping a constant speed of 30km/h.

9 PM

Note

15 min stretching

Tuesday May 29, 2012 #

6 PM

Running (Forest paths) 46:00 [2]
shoes: Salomon

Easy run. I did some short sprints, but not too fast as the calves were hard.

9 PM

Note

15 min stretching

Monday May 28, 2012 #

10 AM

Orienteering race 1:12:25 [4] 9.2 km (7:52 / km) +350m 6:37 / km
shoes: INOV oroc280

A bit tired from the competitions, but others were even more tired, therefore I could at the end struggle away from Pepa and Flo.

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

9 PM

Note

15 min stretching

Sunday May 27, 2012 #

Note

144 km cycling for the week

11 AM

Orienteering race 1:51:30 [4] 14.0 km (7:58 / km) +495m 6:46 / km
shoes: INOV oroc280

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

Saturday May 26, 2012 #

12 PM

Orienteering race 45:00 [5] 6.3 km (7:09 / km) +100m 6:37 / km
shoes: INOV oroc280

It felt so good after a long while to be able to run really fast! I have been exhausted since ultralong, but not anymore. I did a lot of mistakes as I was enjoying too much running and not concentrating enough on reading the map.

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

Wednesday May 23, 2012 #

6 PM

Orienteering 38:54 [3] 5.5 km (7:04 / km)
ahr:146 max:163 shoes: INOV oroc280

I decided not to take compass and train bit more intensively reading the map though the theme was generalizing. The training went well only one mistake at the end. The biggest reason for the mistake was not realizing the dense forest and missing of a clear attack point.

9 PM

Note

15 min stretching

Tuesday May 22, 2012 #

6 PM

Running intervals (Forest) 20:00 [5]
ahr:168 max:178 shoes: Salomon

1'+2'+3'+4'+3'+2'+1' recoveries half of the interval and after a long break still one 4'. I ran all intervals in forest except the last one.
1 168 177
2 173 174
3 167 170
4 167 169
3 165 169
2 161 166
1 160 175
4 171 175

Running (Forest paths) 45:00 [2]
ahr:142 shoes: Salomon

9 PM

Note

15 min stretching

Sunday May 20, 2012 #

Note

106 km cycling for the week

10 AM

Orienteering 1:44:20 [4] 9.8 km (10:39 / km) +450m 8:40 / km
shoes: INOV oroc280

I'm not used to run on a such hot day. Czech rocky, cliff terrain is not for me. I ran too careful steep downhills and can't keep a good contact with the map. The tip of the iceberg is that I'm afraid on the cliffs.

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

Saturday May 19, 2012 #

4 PM

Running 25:00 [2]
shoes: Asics

Running 10:00 [4]
shoes: Asics

5x2' with 1' recovery
I didn't find at all a smooth step.

9 PM

Note

15 min stretching

Thursday May 17, 2012 #

6 PM

Strength 40:00 [1]

9 PM

Note

15 min stretching

Wednesday May 16, 2012 #

6 PM

Orienteering 46:35 [3] 6.9 km (6:45 / km)
ahr:154 max:175 shoes: INOV oroc280

The are around the control was marked on the map and otherwise the map was white. In my opinion the Germans do too much of these kind of training. Now days it is not that important as it was to be able to run in compass direction and estimate the distance. The maps are so good and there is more or less always something to read on the map.
The training went well. I hesitated a bit on a few controls and drifted once a bit too much from the line as I was running on a path. After catching Magic I ran with full speed the last half of the training.

9 PM

Note

15 min stretching

Tuesday May 15, 2012 #

6 PM

Running 1:20:00 [3]
shoes: INOV oroc280

Running in Heide. We did some intervals and ran with various speeds on paths and in the forest. At the end five times up Wolfshügel 28m.
1. 45
2. 55
3. 57
4. 54
5. 59

9 PM

Note

15 min stretching

Monday May 14, 2012 #

9 PM

Note

15 min stretching

Sunday May 13, 2012 #

Note

146 km cycling for the week

6 PM

Running 1:30:00 [2] 18.0 km (5:00 / km)
ahr:140 max:157 shoes: Asics

I couldn't motivate myself to do intervals so I ran with steady speed. 26 min one round in GG.

9 PM

Note

15 min stretching

Saturday May 12, 2012 #

7 PM

Running intervals 20:00 [4]
ahr:157 max:181 shoes: Asics

Running felt good
1x10' 158 avg, 5' rec
2x2' 158 avg, 1' and 2' rec
1x1' 156 avg 167 end, 2' rec
1x5' 155 avg

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

Thursday May 10, 2012 #

6 PM

Teamsports (Floorball) 45:00 [3]

7 PM

Strength 30:00 [1]

Afterwards 25 min stretching

Wednesday May 9, 2012 #

6 PM

Orienteering 1:01:15 [4] 6.7 km (9:09 / km)
ahr:150 max:177 shoes: INOV oroc280

Relay training: One route, the one has only odd numbers and the other even numbers on the map. I ran with Wieland. Wieland wished that I would write the comments in finnish.
Juoksu kulki yllättävän hyvin viime viikkojen taaperruksen jälkeen ja välillä pääsi hyvään flow-tilaan. Wieland on valmistautunut ensi viikolla alkaviin EM-kilpailuihin ja oli aika poikki harjoituksessa. Se näkyi lukuisina virheinä ja ponnettomana juoksuna.

C • Gut, so werden nur Pasi und... 1

9 PM

Note

15 min stretching

Tuesday May 8, 2012 #

6 PM

Running hills 10:00 [5]
ahr:161 max:177 shoes: Salomon

The speed and power are missing as my body is not yet fully recovered from Ultralong and last weekend. A very effective training.

Time Avg End
58 157 172
74 165 175
105 165 174
24 142 173
79 161 175
76 164 174
48 165 176
74 159 166
24 154 174
29 145 173

Running 1:04:00 [2]
ahr:135 shoes: Salomon

9 PM

Note

15 min stretching

Sunday May 6, 2012 #

Note

114 km cycling for the week + duathlon (81 km)

C • Du auch beim Duathlon, wie ... 1

10 AM

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

Orienteering 1:25:00 [4] 10.8 km (7:52 / km) +405m 6:38 / km
shoes: INOV oroc280

Body was still tired from yesterday, therefore running speed wasn't as fast as it could be. Orienteering was hard as the body was tired and I did quite a lot of mistakes. My luck was that Andrei caught me on the fifth control. I was already planning to start hiking and my motivation was low. I decided that Andrei would easily run away from me. I followed him and waited for the mistake that came on the ninth control. Andrei took a different route to tenth and managed to get ahead of me. Then I followed a while until on the way on thirteen at the hill I passed him. On control 16. I saw Andrei quite a bit behind me. There I taught that it would be great to be able to be three minutes faster on the last part of course. The last part of the course didn't go that well, but Andrei made it easy for me to as he did one huge mistake and a lot of smaller ones.
A very good race from Magic. He was a couple of seconds faster than I.

Saturday May 5, 2012 #

8 AM

Running 1:30:00 [4] 20.0 km (4:30 / km)
ahr:157 max:177 shoes: Asics

A really nice event. Five men, four bikes and 100km to finish. I decided on Wednesday to take part as I was asked to. The event went without problems and I can suggest this kind of event to the others. I'm usually not taking part twice to crazy events.

C • Why not? 8

Cycling 6:05:00 [1] 81.0 km (13.3 kph)
ahr:121

9 PM

Note

15 min stretching

Friday May 4, 2012 #

9 PM

Note

15 min stretching

Thursday May 3, 2012 #

6 PM

Strength 30:00 [1]

Afterwards 25 min stretching

Wednesday May 2, 2012 #

6 PM

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

Running race 1:00:00 [5] 14.58 km (4:07 / km)
ahr:174 max:184 shoes: Asics

A very good race from me. I kept on running behind Thoto after the couple first rounds. Some where at about 40 min I noticed that running to the end with the speed would be very hard or even impossible. A bit after the notice I gave mentally up and the speed dropped 10s per a round (1014m) as I wasn't pushing that hard. I did my best and was able to run smooth without any problems.
Disappointing was to realize that I was so much slower (800m) than last year.

C • 800m 1

9 PM

Note

15 min stretching

Tuesday May 1, 2012 #

9 PM

Note

10 min stretching

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