Training Archive: JaggeIn the 30 days ending 2007-09-30:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | |||||||||||||||||||||||||||
Sunday Sep 30 | ||
| Orienteering 46:20 [4] 7.08 km (6:33 / km) | |
| Iltarastit, Solvalla. Boomed #11 for 2 mins.
Hamstring is OK, no problems with asthma. Fitness isn't best possible (10 years without serious & planned training - just fun running), but that's not a big deal - I am ready for 25manna. map & route later. | ||
| Running warm up/down 20:00 [2] | |
| Running 20:00 [1] | |
| Pm warmup run before strength & stretching. | ||
| Strength 5:00 [1] | |
Saturday Sep 29 | ||
| Running 1:07:00 [2] | |
| Am run. Minna ran interavals, her pace ~4 min/km was too fast for me. But we ran kind of together, I catched her in the middle of each rest period. | ||
Friday Sep 28 | ||
| Running 1:03:00 | |
| Checking thresholds.
part 1: 6,19 km, 27:12, 4:24 min/km, average154 (measured with Forerunner) part 2: two times 1808.3 m lap (sand road, officially measured for a 100km race, about 8m climb per lap) 1. lap: 6:35, 3:38 min/km, hr 178 2. lap: 6:51, 3:47 min/km, hr 186 Two laps 3.616 km, 13:26, 3:43 min/km, hr 182, max 188 I guess thresholds are: aerobic: 4:20 min/km, 162 anaerobic: 3:50 min/km, 182 Not 100% correct values of course, but close enough. I think I saw Ruhis wearing something red. You don't see AP users here too often. | ||
Thursday Sep 27 | ||
| Note | |
| (rest day) | ||
| A geeky friend of mine who develops CF style orienteering simulator has been lately working on porting and integrating my random map generator and adding it as a part of the game. He has added some map clips how random maps will look like:
http://www.suunnistussimulaattori.net/portal/index... There will be no need to use ocad to convert the map, it makes game map straight. Nice. --- It was late when I got home from last night's O training, now I am so tired I better have a rest day. I guess I should have some tupplur intervals again :) | ||
Wednesday Sep 26 | ||
| Orienteering (Night) 2:00:00 | |
| Nigth O with two non-orienteers, a multi sport athlete and a ultra runner (or something). They just followed me - they were just feeling what night O is like. So I thought they might like to feel what running in woods is like if you know what you are doing. And it was fun, of course. Last km we had pretty good pace.
I forgot to put gps on (again) so here is hand drawn route: http://routegadget.awardspace.com/misc/landboyorei... This 7 km course took 1.16, and we did 45 min(!) warm down. These guys seem to be cool fellows, I guess should practice more with them if possible. I am too lazy to longer than one hour trainings, with these guys I would be too embarrassed to go home after 45 min. Would make good for me. | ||
Tuesday Sep 25 | ||
| Running warm up/down 25:00 [1] | |
| Orienteering (Night) 47:45 [3] 5.2 km (9:11 / km) | |
| http://www.routegadget.net/gpsoblog/cgi-bin/reitti...=
Results will be here later: http://www.espoonakilles.fi/er07/er26_t.htm | ||
Monday Sep 24 | ||
| Running 35:00 [1] | |
Sunday Sep 23 | ||
| Note | |
| Spectating Finnish relay champs in Lahti. | ||
| Running 1:20:00 [1] 13.5 km (5:56 / km) | |
Saturday Sep 22 | ||
| Running 1:29:00 [3] 9.3 km (9:34 / km) | |
| Permanent controls 2007, central park of Espoo. Easy pace, harmstring hurts a bit, but it's not so bad if I don't try to run fast.
http://www.routegadget.net/gps/22.9.2007.kmz http://www.routegadget.net/gpsoblog/cgi-bin/reitti... I forgot to take compass and draw lines between controls. So I ended up running to funny directions and boomed last control miserably. And almost forgot to visit one and took one twice... | ||
Friday Sep 21 | ||
| Note | |
| I went to a library in espoo and got 3 maps with permanent controls. They give these maps for free. Nice.
| ||
Thursday Sep 20 | ||
| Note | |
| Yesterday I played first time with WinSplits (trial version). Need to play it more to really see what I can do with it.
| ||
| Running 30:00 [1] 4.2 km (7:09 / km) | |
| Am run. | ||
| Running 45:00 [1] 7 km (6:26 / km) | |
| Pm run. | ||
Tuesday Sep 18 | ||
| Orienteering (Night) 55:00 | |
| Kalajärvi. Boomed like I beginneer. I guess my focus was too much on my hamstring - that's not what you should think while night-o here. I'll put RG up later.
Hamstring did hurt, but could walk/jog the course. Progress. EDIT: Seems like I forgot to put gps on... I got only 8 sec track log, from "stop" to power off, by my car. So there will be no RG this time. Shame, there would have been nice mistakes. I fixed time, 55 minutes, not sec... EDIT2: results: http://www.espoonakilles.fi/er07/er25_t.htm#Y%D6-B | ||
| C • 55 seconds? 4 | ||
| C • beginner? 2 | ||
Monday Sep 17 | ||
| Bike (indoor) 15:00 [2] | |
| Running 55:00 [1] | |
| Shorter than I planned. Hamstring problems, had to stop running and walk home. | ||
Sunday Sep 16 | ||
| Running 1:20:00 [1] 13 km (6:09 / km) | |
| Bike (indoor) 15:00 [2] | |
Saturday Sep 15 | ||
| Note | |
| Yesterday I made a new map and "ran" some courses on it, here is one of them:
http://routegadget.awardspace.com/misc/cfmap.jpeg | ||
| C • New map... 2 | ||
| Running 35:00 [1] 5 km (7:00 / km) | |
| Note | |
|
Spectating Finnish Night champs. Minna was 15th, not bad at all, 7.48 behing Kauppi and 6 min behind Jukkola. | ||
Friday Sep 14 | ||
| Running 51:30 [1] 5 km (10:18 / km) | |
| No hamstring pain if I run slow enough. I guess this was my slowest run ever, but it really was running, not walking. | ||
Thursday Sep 13 | ||
| Running 8:00 [1] | |
| This time I could jog 5 min until hamstring started to hurt. | ||
Tuesday Sep 11 | ||
| Note | |
| Group Rastivarsat is dead last in AP Groups list. | ||
| C • Last 3 | ||
| Tupplur intervals 30:00 [0] | |
| Some serious tupplur intervals today after work. 10 min + 15min +5min with short breaks. NIce but tough, I felt pretty tired after the session. Had some coffee to recover. | ||
| C • Tupplur intervals 1 | ||
Monday Sep 10 | ||
| Running 15:00 [1] | |
| leg started to hurt and I walked back. I guess I'll have to skip next weekend too. | ||
| C • Hurting legs... 2 | ||
Sunday Sep 9 | ||
| Note | |
| (rest day) | ||
| Watching long champs. | ||
Thursday Sep 6 | ||
| Note | |
| (rest day) | ||
| I'll have to skip long champs next weekend :( | ||
| C • Smålandskavlen 3 | ||
Wednesday Sep 5 | ||
| Note | |
| Will team Rastivarsat be 2.7% faster if we get new O pants made of this new fabric?
http://www.news.com.au/couriermail/story/0,23739,2... | ||
| C • Bionic O-pants 4 | ||
| Orienteering race (Night) 20:00 [3] | |
| (injured) | ||
| Youkuppi. Boomed #3 about one minute, Iwvas only few meters away but couldn't see the reflector. On my way to 6 my hamstring pain came back and I had to dnf. I Knew my leg isn't quite ok yet so I treid to take it easy. But still at #5 I was well ahead of Tuxi and orhi (2006 Finnish night champs H35 silver medalist) and only 50 sec behind leader, so I guess I didn't do so badly - or did If I think of my leg.
Anyway, this means I will not run Finnish long champs next weekend. No use driving so far to find ot I can't run. RG (dnfs are not there): http://gadget.yokuppi.net/cgi-bin/reitti.cgi?act=m... Splits: http://www.yokuppi.net/valiajat.php?kisa_id=105 L.Laine helped injured runner on his way to #3, 7 mins is taken away ere, thats why his times in RG is different. | ||
| C • maybe you made mistakes becaus... 2 | ||
Tuesday Sep 4 | ||
| Running 28:50 [2] 6.1 km (4:44 / km) | |
Monday Sep 3 | ||
| Note | |
| (rest day) | ||
| 2h Catching Features. I made new random Ocad map, draw two courses and ran them. Had to swim to get to all controls.
Knee is getting better, sweet. And so fine. | ||
Sunday Sep 2 | ||
| Orienteering 1:05:00 [3] | |
| Solvalla. RG:
http://www.routegadget.net/gpsoblog/cgi-bin/reitti...= | ||
| Running warm up/down 15:00 [1] | |
| Before/after track session. | ||
| Running race 10:39 [5] 3 km (3:33 / km) vdot: 54.8 | |
| 3000m alone on track. I could keep 3:20 pace only for two laps, then astma made it clear it's all too fast for me today. But I jogged 3k trough anyway. | ||
Saturday Sep 1 | ||
| Note | |
| Analogue television broadcasting in Finland is history, yesterday was the last day of TV as we used to know it.
http://www.digitv.fi/default.asp?path=9 For some reason the first digi only day is one day before of men's javelin final at Osaka. By accident? | ||
| C • Javelin... 2 | ||
| Note | |
| http://routegadget.awardspace.com/misc/akku.jpeg
packs 10 x AA, 5 x AA and Y-wire. Compared to good old battery pack. | ||
| Running 40:00 [1] | |
| Hesburger loop | ||
