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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  Running9 8:26:00
  Orienteering4 2:34:07 10.5(14:41) 16.9(9:07)
  Teamsports2 2:00:00
  Strength2 55:00
  Total17 13:55:07 10.5 16.9

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SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Jul 31, 2012 #

9 PM

Note

15 min stretching and some strength

Sunday Jul 29, 2012 #

Note

24 km cycling for the week

Note
(sick)

Coughing and blowing nose now and then. Snot is very sticky.

Saturday Jul 28, 2012 #

Note
(sick)

Coughing and blowing nose now and then. Snot is very sticky.

Friday Jul 27, 2012 #

Note
(sick)

Quite the same as yesterday, but a bit better. A slight headache, coughing as everything comes up from the lungs and blowing nose now and then.
C • Gesundheit! 1

Thursday Jul 26, 2012 #

Note
(sick)

As I woke up, I could breath through my nose - what an relief. Still high body temperature, but blowing nose is needed only now and then. The snot is coming up and causing some coughing.

Wednesday Jul 25, 2012 #

Note
(sick)

Blowing my nose about every 15 min. I was feeling the whole day much better than on Thuesday.

Tuesday Jul 24, 2012 #

Note
(sick)

The night was tough. The morning temperature 37,3. I needed to blow my nose almost every 5 min.

Monday Jul 23, 2012 #

Note
(sick)

I woke up during the night and noticed that my throat was sore. My nose started dripping snot ten a.m. I have gotten a cold :(.
Why: Hard training and moving stress lowered the resistance level

Sunday Jul 22, 2012 #

Note

152 km cycling for the week
9 PM

Running 28:00 [2]
ahr:131 max:145 shoes: Asics

Schienbeine waren noch steif von gestern.
10 PM

Note

15 min stretching

Saturday Jul 21, 2012 #

10 AM

Running 1:30:00 [3]
ahr:142 shoes: Asics

With Wieland a long one. The training was bit too long and changed the plans for Sunday training. It also had most likely some influence that I got cold. Recoveries from the intervals the same length as the interval

Running 40:00 [4]
ahr:163 max:178 shoes: Asics

10'+5'+2x10'+5'
163
159
166
161
168

9 PM

Note

15 min stretching

Thursday Jul 19, 2012 #

5 PM

Teamsports (Floorball) 1:00:00 [3]

6 PM

Strength 30:00 [1]

Afterwards 15 min stretching

Wednesday Jul 18, 2012 #

6 PM

Orienteering 19:40 [5] 3.1 km (6:21 / km)
ahr:165 max:184 shoes: INOV X-Talon 212

Full speed to the first control and I run past the crossing (20-30 s). Otherwise the sprint went well and I could keep a good pace the whole time. The others run much faster than me, but still the sprint showed that I'm going to the right direction.

Tuesday Jul 17, 2012 #

6 PM

Running (Forest paths) 1:09:00 [3]
ahr:153 max:175 shoes: INOV X-Talon 212

Janek was at the training after a while and kept the pace high. I wouldn't have had enough guts to run so fast that everyone could follow. After the first ten minutes we didn't loose anyone and everyone managed hang quite good with Janek.
9 PM

Note

15 min stretching

Sunday Jul 15, 2012 #

Note

151 km cycling for the week
10 AM

Running 29:00 [2]
ahr:135 shoes: Asics

Running intervals 20:00 [4]
ahr:162 max:173 shoes: Asics

5x4min recoveries 2 min
158, 145 recovery
161, 146
162, 150
163, 150
162

10 PM

Note

15 min stretching

Saturday Jul 14, 2012 #

9 PM

Running 30:00 [2]
ahr:135 max:155 shoes: Asics

Easy slight pace playing

Note

15 min stretching

Friday Jul 13, 2012 #

9 PM

Note

15 min stretching

Thursday Jul 12, 2012 #

5 PM

Teamsports (Basketball) 1:00:00 [3]

6 PM

Strength 25:00 [1]

Afterwards 15 min stretching

Wednesday Jul 11, 2012 #

6 PM

Orienteering 56:52 [3] 5.0 km (11:22 / km)
ahr:149 max:177 shoes: INOV X-Talon 212

Memory orienteering at each control was a map that showed the place of the next one. Once I needed to go back to previous control as I couldn't find the next one. Well I was just 5 m away and didn't see the map as it was laying on the ground.
9 PM

Note

15 min stretching

Tuesday Jul 10, 2012 #

6 PM

Running (Forest paths) 1:05:00 [3]
ahr:145 shoes: INOV X-Talon 212

Running in the Heide. 7x40s with recoveries of ~4 min

Running intervals (forest/forest paths) 5:00 [5]
max:179 shoes: INOV X-Talon 212

end heart rates
1. 179
2. 179
3. 179
4. 178
5. 176
6. 168
7. 160
9 PM

Note

15 min stretching

Monday Jul 9, 2012 #

7 PM

Orienteering 25:00 [2] 2.0 km (12:30 / km)
ahr:131 max:171 shoes: INOV oroc280

Fetching controls from Wieland's micro orienteering. It was an interval training as I sprinted to the controls and putting them into a bag took a while to recover for the next sprint.
9 PM

Note

15 min stretching

Sunday Jul 8, 2012 #

Note

126 km cycling for the week
9 PM

Running 40:00 [2]
ahr:128 max:146 shoes: Asics

Easy run in GG with Sami
10 PM

Note

15 min stretching

Saturday Jul 7, 2012 #

9 AM

Running 30:00 [5]
ahr:167 max:179 shoes: Asics

Running with fast the whole 30 min. I need to train a lot more still to get in good shape.

Running warm up/down 20:00 [3]
ahr:145 shoes: Asics

Friday Jul 6, 2012 #

9 PM

Note

15 min stretching

Thursday Jul 5, 2012 #

9 PM

Note

15 min stretching

Wednesday Jul 4, 2012 #

6 PM

Orienteering 52:35 [3] 6.8 km (7:44 / km)
ahr:152 max:179 shoes: INOV X-Talon 212

It was a good training from Andy. The idea was to run on path ~500m as fast as one could and then take a couple of tough controls. The training didn't go that well from me. I need to work on the basics in a pressure situation.

Monday Jul 2, 2012 #

10 PM

Note

15 min stretching

Sunday Jul 1, 2012 #

Note

150 km cycling for the week
3 PM

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

Running 20:00 [3]
ahr:148 shoes: Salomon

9 PM

Note

15 min stretching

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