Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 7 days ending Sep 19, 2011:

activity

time

miles

Cycling

3:31:00

44.12

(12.5/h)

71.0

(20.2/h)

Orienteering

3:05:00

8.33

13.4

Running

2:20:00

Total

8:56:00

52.44

84.4

2:43

0:00

» now

Monday Sep 19, 2011 #

10 PM

Note

15 min stretching and about 15 min strength training.

Sunday Sep 18, 2011 #

Note

Cycling that is not otherwise marked during the week 13km

12 PM

Running warm up/down 25:00 [2]
shoes: INOV oroc280

Orienteering race 49:00 [4] 6.2 km (7:54 / km)
shoes: INOV oroc280

A middle distance race: I kept my own pace and did a good orienteering. This competition showed that I'm about 1 min/km slower in forest than I was before the trip. There is a lot to do to get in the shape were I was.

10 PM

Note

15 min stretching

Saturday Sep 17, 2011 #

Event: DM Staffel + BRL Lang

12 PM

Running warm up/down 25:00 [2]
shoes: INOV oroc280

Orienteering race 57:00 [5] 7.2 km (7:55 / km)
shoes: INOV oroc280

This was the moment I had been waiting for, but the signs during the week were bad. I wasn't at all in the shape that I was before the trip. I knew that I would needed to run on the limit the whole time. It went really well until the public control. Were I heard that I was ten minutes behind the leader with a bit shocked me as I had seen the teams fighting from the third place just before the public control. I increased the speed a bit and went over the limit. I run past the last control and my only though was there is a control. After running a while to the wrong direction, I finally noticed what was happening. On the last controls I wasn't anymore thinking. I just ran and did a lot of mistakes.

10 PM

Note

15 min stretching

Friday Sep 16, 2011 #

10 PM

Note

15 min stretching

Thursday Sep 15, 2011 #

7 AM

Cycling 36:00 [1] 12.0 km (20.0 kph)

5 PM

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

9 PM

Note

15 min stretching

Running 20:00 [2]
ahr:128 max:157 shoes: Asics

Short evening run to concentrate on the smooth running.

Wednesday Sep 14, 2011 #

8 AM

Cycling 37:00 [1] 12.0 km (19.5 kph)

5 PM

Cycling 21:00 [1] 7.5 km (21.4 kph)

6 PM

Orienteering 24:00 [5]
ahr:174 max:183 shoes: INOV oroc280

Thoto had created a nice training with four batches of controls. The thing was to figure out a route how to take the controls and follow the plan. The batches were planned well and I took the optimal route only for the last batch. The start of each batch was a mass start.

Orienteering 55:00 [2]
ahr:135 shoes: INOV oroc280

Warm up, cool down and recoveries between the batch orienteerings. I tried to keep on moving as most were standing as then I would recover faster.

7 PM

Cycling 26:00 [1] 8.0 km (18.5 kph)

9 PM

Note

15 min stretching

Tuesday Sep 13, 2011 #

8 AM

Cycling 36:00 [1] 12.0 km (20.0 kph)

5 PM

Cycling 20:00 [1] 7.5 km (22.5 kph)

6 PM

Running warm up/down 1:00:00 [3]
ahr:141 shoes: Nike

Running intervals 10:00 [5]
ahr:160 max:182 shoes: Nike

10x200m on forest path with some down hill (~5m) and up hill (~15m) 45'', 47'', 48'', 48'', 50'', 47'', 50'', 55'', 50'', 52''. Recoveries were between 2.30-3.00 minutes. At the end of the intervals heart rate average 180 and the lowest was 176.
The other guys were pushing hard and were in good shape.

9 PM

Note

15 min stretching

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