Training Archive: JaggeIn the 30 days ending 2008-06-30:
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| 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 | M | |||||||||||||||||||||||
Monday Jun 30 | ||
| Running 15:00 [1] | |
| pain... | ||
Saturday Jun 28 | ||
| Running race 1:27:54 | |
| MIkkeli 1/2 marathon. Bad run, had a bad day couldn keep normal pace at all. struggled to get to finish. Hot day didn help either. Better luck next time. | ||
Friday Jun 27 | ||
| Note | |
| My first ever 1/2 marathon tomorrow!
I wonder should I eat makkara at 10.5 or after every 5 km? Or three makkaras at halfway? | ||
| C • live tracking? 3 | ||
Thursday Jun 26 | ||
| Running 35:00 [3] 6 km (5:50 / km) | |
Wednesday Jun 25 | ||
| Running 22:00 [2] | |
Tuesday Jun 24 | ||
| Note | |
| (rest day) | ||
| Now it is proven. Forget all those carbohydrate gels - makkara is the way to go:
http://www.attackpoint.org/viewlog.jsp/user_3269/p... | ||
Monday Jun 23 | ||
| Note | |
| (rest day) | ||
| Left calf does not feel too good, it needs a rest day or two. | ||
Sunday Jun 22 | ||
| Running 1:28:00 [1] | |
Saturday Jun 21 | ||
| Running 1:02:00 [3] | |
| Running warm up/down 20:00 [3] | |
| Running 34:54 [4] 9.23 km (3:47 / km) | |
| 1/2 marathon training, 3 x 3.075 km loop. | ||
| C • Mille 2 | ||
Friday Jun 20 | ||
| Running 45:00 | |
| the usual lappeenranta 3.075 km loop once. 11:15. Not max effort but close. Didnt hurt my back this time.
| ||
| Running 51:00 [3] | |
Wednesday Jun 18 | ||
| Running 1:53:00 [1] 17.3 km (6:32 / km) | |
| Jogging with Minna. Spotted some animals: horse, pig, lamb, cow, hare, dog, pheasant, squirrel (ordinary one, not a white kansas squirrel), cat and possibly a small black bear (not sure about this, might have been a large dog too). And lots on small birds - and insects of course. | ||
| C • In Korkeasaari Zoo 3 | ||
Monday Jun 16 | ||
| Orienteering 1:00:00 [1] | |
| picking up controls. Mostly walking. | ||
| C • which terrain? 3 | ||
Sunday Jun 15 | ||
| Orienteering race 1:43:00 [4] 13.8 km (7:28 / km) | |
| Jukola, last leg. Our 3rd leg runner had to give up (calf injury), so there was no need fot 100% effort, so I didnät make any warm up - warmed up on my way to #1 and #2. I took first half easily so I didn't to get tired and felt pretty OK at finish. Two 20 sec mistakes and maybe on bad route choice, but quite OK overall.
Vallu and Thierry were about 23-24 min faster. I don't know if my run was good or bad, it depends how you like to see that. Maybe not so bad for an average H35 runner who has been strugling with injuries and hasn't been training much lately. The most important issue of this weekend got forgotten just as someone guessed. The fact that it was raining and I didn't have raincoat/umbrella and I hat lots of food in my bag didn't help either. Will the whole issue be out dated at 25manna? --- Jögge ran/walked 2nd leg with my home made head lamp. It worked just fine, the temporary battery pack just isn't best possible. I should get better battery pack later this week. | ||
| C • Sorry! 5 | ||
Saturday Jun 14 | ||
| Event: Jukola 2008 | ||
Friday Jun 13 | ||
| Note | |
| http://www.o-news.net/archives/2008/06/-routegad.p...
| ||
Thursday Jun 12 | ||
| Running 35:00 [1] | |
| Recovery jogging. (private note test - can you see my private note?) | ||
| C • can you see my private note? 2 | ||
Wednesday Jun 11 | ||
| Note | |
| Rastivarsat 1 FIN
1 Denis Glazunov 2 Esa Orava 3 Tuukka Tuomala 4 Kristian Leppänen 5 Jari Lehtonen 6 Sergei Sibilev 7 Jarkko Ryyppö | ||
| C • Korv? 4 | ||
| Note | |
|
http://www.martenbostrom.com/news.html ? | ||
| C • What do you think of that? ... 8 | ||
Tuesday Jun 10 | ||
| Orienteering race 30:34 [4] 3.8 km (8:03 / km) | |
| Uusimaa district champs, H35. Wasn't recovered too well from sunday's race, legs were heavy and my lungns were having a day off. I was 2nd 16 sec behind winner. I did one clear 20 sec mistake, so I had a chance after.
http://routegadget.awardspace.com/misc/am_keski08_... http://routegadget.awardspace.com/misc/am_keski08_... http://www.pihkaniskat.fi/gadget/cgi/reitti.cgi?ac...= | ||
| Running warm up/down 30:00 [1] | |
Monday Jun 9 | ||
| Note | |
| (rest day) | ||
| I think I'll have rest day. Instead I'll take a nap on my new self-inflating sleeping mat they gave me yesterday. If I'll see sweet dreams I'll take it to Jukola.
Hopefull orhi will not step on this with O shoes (like he did with my previous mat at 10mila when it was new and shiny and used for first time). | ||
| C • Don't worry Jagge 5 | ||
Sunday Jun 8 | ||
| Running warm up/down 20:00 [1] | |
| Orienteering race 1:11:00 [4] | |
| Course
http://routegadget.awardspace.com/misc/velskolah35... Route: http://routegadget.awardspace.com/misc/velskolah35... Overall 2nd about 1:50 behind winner. Got really tired after 6km (dehydration or fitness?) and got blister under my feet, it made last two kilometer really miserable and slow. | ||
| C • Väriviiva 2 | ||
Saturday Jun 7 | ||
| Running warm up/down 30:00 [1] | |
| Orienteering race 35:00 [4] 4.6 km (7:37 / km) | |
| Suunto Games 2008, H35A.
2nd, 55 sec behind today's winner. Map http://routegadget.awardspace.com/misc/sg2008_la1.... Qroute: http://routegadget.awardspace.com/misc/sg2008_la2.... To be continued tomorrow. | ||
| Note | |
| Watching O on TV. Pipo seems to be fit, 3 min faster than anybody else on 7km course! And A. Khramov was hanging behind Pipo all the way from first control ( or second), he barely could keep the pace and it looked like all he could do in that pace was hanging. There seems to be no rule against hanging these days, it was so obvious.
Will Pipo run last leg instead of Thierry G in Jukola? I guess he will. | ||
| C • Last leg 2 | ||
Thursday Jun 5 | ||
| Running 30:00 | |
| Hesburger loop variation. | ||
Wednesday Jun 4 | ||
| Note | |
Here is my home made led headlamp "Battleship Galactica":
More images: http://routegadget.awardspace.com/misc/oheadlamp/0... http://routegadget.awardspace.com/misc/oheadlamp/0... http://routegadget.awardspace.com/misc/oheadlamp/0... http://routegadget.awardspace.com/misc/oheadlamp/0... "BG" and Wilma with mila headband: http://routegadget.awardspace.com/misc/oheadlamp/0... http://routegadget.awardspace.com/misc/oheadlamp/0... - it weights 240g with band and wires, without battery pack. (Wilma weights 270g wth Mila band and wires) - it gives about the same amount of light than 830 lumen rated wilma. or a bit more. difficult to say. Doesn't matter, both give enough light, more than twice the amount of 20W halogen gives, I think. - it burns in regulation about 45-50 minutes with four AA batteries (2700 mah). I'll use 8 AA batterypack, it should give light over 1:30 at full power and then maybe 30 min some weak light. It should just not suddenly die when it drops from regulaton. Battery's weight will be about 240g (Wilma's battery is 200g). I may try it with light lipo 75g battery too, it could cut the total weight to ~ 300g and give something like 70 min some sort of light. - no modes, it on or off. So if there is some problems with wires it will not go to SOS mode or 10% mode - it will give full light right away when circuit is closed again. - color is slightly more blue then wilma's. But it should be easy to replace the LED later with better tint if needed. Parts: - old 20W halogen headlamp from mid 80', brand Silva. - Led flashlight with SSC P7 led and wide beam, this one was max 900 lumen rated, cost 30 euros. - 2.8A driver, cost ~ 7 euros. - thermally conductive glue - beer can - heatsink form an old broken computer - some wires, tape etc. Tasks: - cut flashlight in half in the midle. I used hand saw. Cutting something with electronics in half with hand saw is always a good start for any project. - drill some holes for attaching lamp to headband. and for heatsinks. I used a drill AP nixon may still remember. - take a way all electornics except the led. - replace wires to led with your own better ones - put driver in. I glued it to the heatsink with the thermally conductive glue. - take some aluminiun from the can to close the open end of the lamp. Rememeber to empty the can first, beer is not good for electronics. - solder some wires here and there - put some glue here and there to keep it together if needed. I haven't done any proper test runs, darkens comes so late I cand stay awake that long. Damn summer with never ending daylight. | ||
| C • Good timing... 3 | ||
| Strength 15:00 [2] | |
| back, abs, hamstrings. Injury workaround stuff. | ||
Tuesday Jun 3 | ||
| Orienteering 1:15:00 | |
| O intervals. I had to skip 2 intervals due stomach problems. Drinking strong mangnesium dring just before high intensity workout wasn't a good idea... but I guess trees will grow better now, maybe there will be green line showing how I went on the next map update of that area. | ||
Monday Jun 2 | ||
| Running 30:00 [2] | |
| Strength 10:00 [2] | |
Sunday Jun 1 | ||
| Running 1:34:00 [2] 20.35 km (4:37 / km) | |
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