Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 31 days ending May 31, 2015:

activity	#	time	miles	km	+m
Orienteering	11	11:06:45	43.05	69.28	1005
Running	9	7:23:30	46.17	74.31
Strength	3	1:10:00
Teamsports	1	20:00
Total	19	20:00:15	89.22	143.59	1005

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Sunday May 31, 2015 #

Running 39:15 [2] 7.0 km (5:36 / km)
ahr:136 shoes: Asics Cumulus

Running 25:00 [4] 6.0 km (4:10 / km)
ahr:157 max:169 shoes: Asics Cumulus

5x5 min with 4 min recovery
1. 156, 2. 155, 3. 158, 4. 156, 5. 158

C • Hier trainiert ja einer für... 4

Note

60 km cycling for the week

Friday May 29, 2015 #

Running 1:29:00 [2] 16.7 km (5:20 / km)
ahr:138 shoes: Asics Cumulus

Wednesday May 27, 2015 #

Orienteering 16:48 [5] 3.4 km (4:56 / km)
ahr:169 max:191 shoes: INOV X-Talon 212

DD-Sprint-Serie: This time it was a forest sprint. It helped a lot to start not at very beginning as the grass was often very high. An excellent run for me without any big mistakes. Robert passed me to the 18, but I managed to counter to the 20 and astonishly held the lead until the finish.

Sunday May 24, 2015 #

Note

128 km cycling for the week

Running 31:15 [2] 6.0 km (5:13 / km)
ahr:141 shoes: Asics Cumulus

The body and the legs are still totally in the recovery mode from last weekend. A longer run wouldn't make any sence.

Saturday May 23, 2015 #

Running 23:00 [2] 4.0 km (5:45 / km)
ahr:139 shoes: Asics Cumulus

Thursday May 21, 2015 #

Strength 25:00 [1]

Afterwards 15 min stretching

Teamsports (Floorball) 20:00 [3]

2 against 2

Wednesday May 20, 2015 #

Orienteering 46:36 [2] 5.0 km (9:19 / km) +90m 8:33 / km
ahr:137 max:162 shoes: INOV X-Talon 212

I had exactly the same impression as Matti http://www.attackpoint.org/log.jsp/user_6277

Running warm up/down 15:00 [3]
shoes: INOV X-Talon 212

Sunday May 17, 2015 #

Note

93 km cycling for the week

Orienteering race (LDN3) 1:11:40 [4] 8.7 km (8:14 / km) +185m 7:27 / km
ahr:155 max:185 shoes: INOV X-Talon 212

I didn't need to take a lamp with me and managed to do a solid run once again.
All the time in the relay I had the words of Jonas in my mind that one should run avoiding mistakes in a relay. That is so true. I have had the bad habit always trying too much in the relay.

C • du bist ganz schön gestört ... 6

C • Sometimes I wish I could re... 1

Saturday May 16, 2015 #

9 AM

Orienteering race (SF2) 29:30 [5] 5.1 km (5:47 / km) +105m 5:15 / km
ahr:169 max:182 shoes: INOV X-Talon 212

A solid good start to the race. No searching and not giving everything as there were still much ahead.

Running warm up/down 10:00 [2]
shoes: INOV X-Talon 212

1 PM

Orienteering race (LD2) 1:11:30 [4] 9.8 km (7:18 / km) +175m 6:42 / km
ahr:163 max:184 shoes: INOV X-Talon 212

A while hesitating, if I should stick with the plan and run the LD2 that seemed to be the hardest one. I figured that it was more difficult than the others and didn't change. Only one mistake on the second last control.

6 PM

Orienteering race (LD3) 1:06:30 [4] 9.8 km (6:47 / km) +185m 6:12 / km
ahr:159 max:182 shoes: INOV X-Talon 212

I had bit more than 70 minutes to let our next runner still run the day courses. I felt very confident as Wieland had ran the leg already in 62 min. Reading in forehand and remembering the codes was too difficult, because I was too tired, so I focused all of my concentration to the moment. No mistakes.

11 PM

Orienteering race (LDN1) 1:39:45 [3] 8.7 km (11:28 / km) +265m 9:57 / km
ahr:144 max:182 shoes: INOV X-Talon 212

The night legs were the most important for me as I wanted to get a good training for Jukola. Well I got the possibility to run only once in the night and my own lamp went off ten times on the way to the K-point. There I changed to my spare lamp and the rest was wondering around in the woods.
It was relieving that Thoto caugh me and then we ran together.
In Jukola I will use the lamp of Sophie and my lamp will end up as spare parts.

Wednesday May 13, 2015 #

Running 1:00:00 [4] 14.4 km (4:10 / km)
shoes: Asics Cumulus

Stundenlauf

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics Cumulus

Tuesday May 12, 2015 #

Running intervals 25:00 [5] 6.2 km (4:02 / km)
ahr:165 shoes: Asics Cumulus

5x5' with 4' recoveries
163
164
166
168
166

Running 43:00 [3] 7.0 km (6:09 / km)
ahr:140 shoes: Asics Cumulus

Warm up+warm down and recoveries

Running 33:00 [2] 5.5 km (6:00 / km)
shoes: Asics Cumulus

Back home from training

Strength 25:00 [1]

Afterwards 10 min stretching

Sunday May 10, 2015 #

Note

112 km cycling for the week and 15 km running bringing Otto to the childcare.

Orienteering 1:40:00 [2] 8.3 km (12:03 / km)
shoes: INOV X-Talon 212

Setting controls

Orienteering 1:05:00 [2]
shoes: Asics Cumulus

Fetching controls

Saturday May 9, 2015 #

Orienteering 15:16 [5] 3.1 km (4:55 / km)
shoes: INOV X-Talon 212

I gave everything from the beginning, but the course was too easy to give me even a change to qualify. One route mistake, but otherwise nothing. Juha and Sami lost a lot of time in small forest part, therefore I was faster than they.

Orienteering 13:21 [5] 3.28 km (4:04 / km)
shoes: Asics Cumulus

B-Final: It was going to be a hard to beat Sami and beating Juha would be almost impossible. It gave me a lot of motivation. The start went well and on the way to nine noticed that I was at my limit that I could read the map. Stay focuced, I was telling to me. The tenth control was far and one needed only to run fast. I did it and went over my limit totally blacking out. I had no idea where I was. The solution was to look at the compass and run to east to get to church. Luckily I found the church. Lost about 10s with a longer route.
Then a small mistake in the garage, but Sami lost on 13 and 14 about 20s and was in the finish 6s behind me :). Juha had a good run and managed to be even second.

Running warm up/down 20:00 [2]
shoes: INOV X-Talon 212

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

Thursday May 7, 2015 #

Strength 20:00 [1]

Otto had a bad day and needed almost the whole time contact with the dad. Friday morning was even worse. Let's see how the day goes.

Afterwards stretching 15 min.

Wednesday May 6, 2015 #

Orienteering 11:42 [4] 2.0 km (5:51 / km)
shoes: Asics Cumulus

First time for me running a knockout sprint. It's definetly a lot different than running a sprint alone. On the second and third time coming to the central control took the wrong passage. Also I wasn't running fast enough as I though I was leading, but Thoto and Karsten had a shorter loop at the beginning and they were actually ahead. Thoto was stronger to the finish and took the last place in final.

Orienteering 12:07 [5] 2.1 km (5:46 / km)
shoes: Asics Cumulus

B-Final with Jan, Kurt and Alex. It was an excellent run from me with only one mistake of couple seconds. To make it to the final on Saturday I'm going to need such a run and even that might not be enough.

C • Mit einem Lauf wie in dem F... 1

Sunday May 3, 2015 #

Note

177 km cycling for the week

Saturday May 2, 2015 #

Orienteering 47:00 [3]

MTBO-Score stage: It was the last stage of the Dresden tour weekend. This was actually my very first MTBO. I was very unsure how it will go without a map holder. I started luckily to the same direction as Thilo and Uwe. My first thoughts were to follow the whole time Andy. Before the first control noticed Thilo leaving his bike and sprinting to the control. This was the point were I got into my competion mood. Running was so much easier than driving and also then I could read confortable the map. In total the time spent on the bike was most likely equal to time spent on foot. Running shoes would have been much better than clickies.

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