Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 7 days ending Jun 5, 2011:

activity	#	time	miles		km		+m
Orienteering	7	5:21:18	23.8	(13:30)	38.31	(8:23)	1195
Cycling	7	3:50:30	39.15		63.0
Running	2	1:10:00
Strength	1	30:00
Total	16	10:51:48	62.95		101.31		1195

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Sunday Jun 5, 2011 #

3 AM

Orienteering race 43:39 [4] 3.69 km (11:50 / km) +175m 9:34 / km
shoes: INOV oroc280

Short difficult night: A lot of small mistakes. It was with big difference my slowest orienteering this year. I hope, it will also stay as so.

7 AM

Orienteering race 48:29 [4] 5.97 km (8:07 / km) +210m 6:54 / km
shoes: INOV oroc280

Long difficult night: Every step was fighting. I was breathing so loud in the forest that Sophie was astonished. I didn't even recognize that it was her. It helped a lot to dream of the second position and Janek's back, but they it stayed as a dream.

8 PM

Note

15min stretching

Saturday Jun 4, 2011 #

9 AM

Orienteering race 1:10:52 [4] 7.56 km (9:22 / km) +235m 8:07 / km
shoes: INOV oroc280

Long diffucult: A lot of mistakes and running was felt hard

3 PM

Orienteering race 38:45 [4] 4.97 km (7:48 / km) +160m 6:43 / km
shoes: INOV oroc280

Short diffucult: Quite ok, about 2 min mistakes

6 PM

Orienteering race 48:03 [4] 5.83 km (8:15 / km) +210m 6:59 / km
shoes: INOV oroc280

Long Easy: Good run. I had trouble with my stomach and felt couldn't give my best. It went by and on the other legs I had no problems.

11 PM

Orienteering race 41:30 [4] 5.29 km (7:51 / km) +205m 6:34 / km
shoes: INOV oroc280

Long easy night: Really good run.

Thursday Jun 2, 2011 #

11 AM

Running intervals 30:00 [3]
ahr:158 max:169 shoes: Nike

5x2' with 1' cooldown. The heart rate avg is for the five intervals

9 PM

Strength 30:00 [1]

Jokkeri shortened version

Note

15 min stretching

Wednesday Jun 1, 2011 #

8 AM

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

5 PM

Cycling 25:00 [1] 7.0 km (16.8 kph)

6 PM

Orienteering 30:00 [5] 5.0 km (6:00 / km)
shoes: INOV oroc280

A great training! We had seven three control short courses. The first one hanged the controls. The second one started the chace 30 second after and the third runner 45 seconds after the first one. The last one at the controls took them. It was really interesting to have double pressure. One needs to orienteer really carefully to set the controls right, but also you need to be fast enough as there are two chacers after you.
I runned with Paul and Andrei. At least I runned with sprint speed. I managed to push the two courses when I was setting the controls that well that the others didn't get sight contact to me.

Running warm up/down 40:00 [1]
shoes: INOV oroc280

+ cooling downs between the courses

8 PM

Cycling 25:00 [1] 8.0 km (19.2 kph)

9 PM

Note

15 min stretching

Tuesday May 31, 2011 #

7 AM

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

New record time to work

5 PM

Cycling 35:00 [1]

Monday May 30, 2011 #

Cycling 35:30 [1] 12.0 km (20.3 kph)

6 PM

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

9 PM

Note

Stretching 15 min

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