Sunday Dec 31 |
 | Running 48:00 [1] | |
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| Strength 21:00 [2] | |
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| Note | |
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| Photo from last spring. This is how I keep my forerunner 205 (neck).
(Click it to get bigger image)
Hmm, maybe I should try rogaineing... |
Saturday Dec 30 |
| Orienteering warm up/down 40:00 [1] | |
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| Orienteering warm up/down 1:00:00 [5] | |
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| Salmi, Vihti
Chase training with Minna and Tomi. 1,5 min start interval. Minna didn't run all intervals. Running was quite difficult, my asthma is getting worse again. |
Friday Dec 29 |
| Running 1:15:00 [2] 15.1 km (4:58 / km) | |
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Tuesday Dec 26 |
| Orienteering 1:56:00 [1] | |
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| Taipalsaari. Quite extraordinary and unbelievable place for orienteering - middle of the lake Saimaa.
Just take a look at the route with Google Earth.
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Monday Dec 25 |
| Running warm up/down 25:00 [2] | |
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| Running 27:00 [4] | |
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| 6.6 km again, 26:45. Icy and slippery.
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Sunday Dec 24 |
| Orienteering 2:15:00 [1] | |
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| Taipalsaari |
Saturday Dec 23 |
| Running warm up/down 35:00 [1] | |
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| Running 27:00 [4] | |
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| 6.6 km, 26:16. Icy and slippery. |
Wednesday Dec 20 |
| Running warm up/down 35:00 [1] | |
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| Running intervals 10:00 [5] | |
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| 10 x 1min. A bit too slippery (snow). |
Tuesday Dec 19 |
| Running 1:00:00 [2] 12.1 km (4:58 / km) | |
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Sunday Dec 17 |
| Orienteering 2:25:00 [1] 11.5 km (12:37 / km) | |
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| With Minna and Tomi. Only 6 contols (2/ person). The longest leg was 3 km.
http://www.routegadget.net/scandi06/cgi-bin/reitti... |
Saturday Dec 16 |
| Running 30:00 [1] | |
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Friday Dec 15 |
| Running 1:36:00 [2] 20.43 km (4:42 / km) | |
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| Helsinki central park, Route |
Thursday Dec 14 |
| Note | |
| (rest day) |
| Yesterday's training was harder than I planned, I could not sleep well and my HR was high this morning (my excuse for having a rest day again).
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Wednesday Dec 13 |
| Running 1:00:31 [3] 13.9 km (4:21 / km) +74m 4:14 / km | |
| ahr:163 max:171 |
| With fore 205 (distance, time) & Polar 710 (climb, HR). |
Tuesday Dec 12 |
| Running 35:00 [2] 7.8 km (4:29 / km) | |
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| Long day at work, but managed to go out and run a short loop. |
Sunday Dec 10 |
| Orienteering 45:00 [5] | |
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| Map, routes, dot race
My favourite training: 700-1000m O chase intervals with 3 controls, 2 min rest in between. Minna started 2 min after me, I dropped controls and Minna picked them up. So we had only 2 controls (I was the third control), rings cut out of a plastic bag. We didn't change roles in halfway as usually is done.
If you uncheck "Mass start" you'll see how it goes in "real time".
The best part here is putting controls in full speed under stress: after booming 45 sec you'' know if you make yet an other misteke you'll be eaten. Cool.
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| Orienteering warm up/down 30:00 [1] | |
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| C • Sounds good. 2 |
Saturday Dec 9 |
| Running hills 51:00 [3] | |
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| 5 x Malminkartano hill |
Friday Dec 8 |
| Running 24:00 [5] | |
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| 5.9 km test run 23:45. Quite bad time, should be at least 2 min faster. I ran with GPS, this was 5th time I ran this same test loop, Here you can compare my runs. If you check 'Names' on, you can see pace min/km, I am not sure how accurate it is.
(How this is done? I record my run with Forerunner 205, import data to Sporttracks, export in as gpx to my test run folder. Then I launch a little script and it makes the rest. Well, of course I had to hack RG a bit, but using it now it's very fast and easy.)
Here is the route in Google Earth |
| Running warm up/down 40:00 [2] | |
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Wednesday Dec 6 |
| Orienteering 2:05:00 [1] | |
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| Gillerberget map, gps route etc
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Tuesday Dec 5 |
| Running 1:00:00 [2] | |
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| Rain. |
Sunday Dec 3 |
| Orienteering 2:07:00 [1] | |
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| With Minna and Tomi. Most of the time together, two legs with different route choices.
Map, routes, dot race
We had lead turns and only our own controls on our maps, so we had to figure out where each control were. Also we draw our routes on RG first before we uploaded GPS data and draw the whole course with controls. This is why some routes does not visit all controls.
On my way to #4 I got stuck in a slippery uphill (I had spikeless o-shoes) and when I finally managed to climb up, I dropped my map and wind blowed it 10 meters down and I had to climb the difficult spot down and up again. Also there was angry dog right after #3, it has to stop for a moment to make sure it won't attack me. I have once got biten by a dog during O training (15 years a go in Joensuu), it wasn't nice experience at all. This is my excuse why I was the last one to #4 ;]
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Saturday Dec 2 |
| Orienteering 1:05:00 [3] | |
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| Same O loop twice, both rounds as hard as possible. Aim was finding out how much time is lost/used for orienteering - second time you know the course and controls pretty well. There was no control flags and it made first round more difficult.
I recorded both rounds with GPS (Forerunner 205).
Map , routes, dot race
1st round: 22:33 Boomed finish.
2nd round: 21:57 I tried to improve my route choices, but only one of them was faster. I lost the path to #1
Both rounds: asthma trouble - speed wasn't good so there was plenty of time to read map. It made difficult to run an faster even if I knew well where I was going.
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| C • Looks fun! 2 |
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| C • Accuracy 1 |
Friday Dec 1 |
| Running 1:00:00 [2] | |
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| Note | |
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| Snapshot from a game. |
