Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Orienteering	7	7:50:43	38.53	(12:13)	62.0	(7:36)	960
Running	4	3:20:00	21.87		35.2
Skiing	1	2:29:00	10.56	(14:06)	17.0	(8:46)	380
Strength	1	20:00
Teamsports	1	15:00
Total	11	14:14:43	70.96		114.2		1340

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Wednesday Jan 28, 2015 #

Orienteering 21:12 [5] 3.5 km (6:03 / km) +70m 5:30 / km
ahr:169 shoes: INOV X-Talon 212

A bit too hasty at the first control and lost 40s. Otherwise just a couple minor issues with not more than 5s lose. The best ones were taking it easy therefore fairly close to fastest.
It was a solid start for the sprint cup.

Sunday Jan 25, 2015 #

Note

122 km cycling for the week

Orienteering 2:40:00 [2] 17.0 km (9:25 / km) +500m 8:12 / km
ahr:132 max:165 shoes: INOV X-Talon 212

Test running the first darft version of the HE-course for BRL-Lang in Tharanderwald. The length was 14km with 420 meters elevation. I did the course in 2:20. The extra 20 min were to the start and from the finish to the car.
Summary: Nice forest with some brambles, the map needs some adjusting as well as the course.

C • Nice nice. :-) 1

Thursday Jan 22, 2015 #

Strength 20:00 [1]

Afterwards stretching 20 min

Teamsports (Floorball) 15:00 [3]

Wednesday Jan 21, 2015 #

Orienteering 55:00 [3] 6.0 km (9:10 / km)
ahr:153 shoes: INOV X-Talon 212

A training to forget. I ran the first time with Sophie's lamp and didn't take the extension cable with. So the battery was pulling constantly the lamp. After the fourth control I took the battery in my hand. The concentration was at the lamp and not in the orienteering. Well next time I will use the extension cable.

Sunday Jan 18, 2015 #

Note

120 km cycling for the week

Orienteering 1:33:00 [3] 14.3 km (6:30 / km) +195m 6:05 / km
ahr:150 shoes: INOV X-Talon 212

A long run with Cedrik, Emil, Willi, Patricia and Wieland.

Saturday Jan 17, 2015 #

10 AM

Orienteering 1:01:10 [5] 9.2 km (6:39 / km) +195m 6:01 / km
ahr:170 max:182 shoes: INOV X-Talon 212

Running warm up/down 10:00 [3]
shoes: INOV X-Talon 212

3 PM

Orienteering 16:50 [4] 3.0 km (5:37 / km)
ahr:160 max:173 shoes: Salomon

C • Sprint 2

Running warm up/down 25:00 [3]
shoes: Salomon

10 min einlaufen und 15 min nachher Lauf ABC

Wednesday Jan 14, 2015 #

Orienteering 1:03:31 [5] 9.0 km (7:03 / km)
ahr:168 max:178 shoes: INOV X-Talon 212

Same track for everyone with mass start and one control was allowed to skip. Before the training I told myself: Don't run too much in a group, it is a training. The start went well. I planned to skip the seventh control or later, if I'm in the front. Totally uncontrolled to the sixth control and searching a while. Lost the contact to the front and decided to skip the seventh as planned. It felt good to run under pressure, but Matti and Moritz caught me as I did a mistake to the tenth control. The road choice through control 14 to the 13 was slower and missed the contact to the Post guys. The end went very well, but wasn't enough to catch the others.
100 meters before the finish my lamp broke down. This time I won't fix it anymore. 7 good years are enough. Now it is time to get a new one.

Sunday Jan 11, 2015 #

Note

47 km cycling for the week

Monday Jan 5, 2015 #

Skiing (Skating) 2:29:00 [2] 17.0 km (8:46 / km) +380m 7:53 / km
ahr:137 max:163

Skiing with Sami in Altenberg. Most of the tracks were very soft and covered with a layer up to 5 cm of new snow. Pepas favorite track was an adventure as the icy snow was hitting the face. It felt like someone would be scraping with sand paper.
The whole time Sami was showing his ski ends.

Sunday Jan 4, 2015 #

Running 50:00 [3] 10.0 km (5:00 / km)
ahr:152 shoes: Asics Cumulus

Running intervals 25:00 [5] 6.0 km (4:10 / km)
ahr:167 max:180 shoes: Asics Cumulus

5x5 min with 5 min revovery with Sami. Sami is in very good condition. The last time we ran intervals together with same speed was many years ago.

Friday Jan 2, 2015 #

Running 1:30:00 [3] 19.2 km (4:41 / km)
ahr:151 shoes: Asics Cumulus

With Sami

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