Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m
Trail running	16	17:03:00	106.14	(9:38)	170.82	(5:59)	2055
Cycling	9	16:17:00	246.82	(3:57)	397.22	(2:28)	2230
Running	8	7:20:00	51.42	(8:33)	82.75	(5:19)	575
Orienteering	5	3:54:00	19.54	(11:58)	31.45	(7:26)	680
Strength	4	1:50:00
Total	33	46:24:00	423.92		682.24		5540

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Sunday May 31, 2020 #

Cycling (road) 4:05:00 [2] 103.0 km (2:23 / km) +750m 2:18 / km

Roine around with Sami. First century ride of the year and first ice cream of the summer! :)

Saturday May 30, 2020 #

Trail running 29:00 [2] 5.1 km (5:41 / km) +80m 5:16 / km

Evening run to Särkijärvi and dip into lake :)

Running intervals 55:00 [4] 10.1 km (5:27 / km)

5x1000m/2min (3:55) + 5x100m (20s) intervals. Gasping air like a fish on dry land. Pollen season still on.

Friday May 29, 2020 #

Trail running 1:18:00 [2] 12.8 km (6:06 / km) +160m 5:44 / km

Easy evening run around Suolijärvi incl. 4x15'' strides

Thursday May 28, 2020 #

Cycling (road) 1:10:00 [2] 24.0 km (2:55 / km) +100m 2:51 / km

Easy evening ride around Seurasaarenselkä and Konungsviken :)

Wednesday May 27, 2020 #

Cycling (cyclocross) 58:00 [2] 21.0 km (2:46 / km) +200m 2:38 / km

Cyclocrossing to Kisapirtti and back :)

Tuesday May 26, 2020 #

7 AM

Trail running 31:00 [2] 5.3 km (5:51 / km) +20m 5:44 / km

Morning run

6 PM

Trail running warm up/down 16:00 [2] 2.5 km (6:24 / km)

Trail running 32:00 [5] 6.6 km (4:51 / km) +30m 4:44 / km

Solo trail cup Niihama with Milla, Hanna-Mari, and Jouni. Running still hard and trails were pretty demanding for my achilles. 2-3min behind the girls.

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Monday May 25, 2020 #

Trail running 50:00 [2] 8.2 km (6:06 / km) +50m 5:55 / km

Easy run & drills & uphill jumps

Strength (circuit) 30:00 [2]

Running drills and Liam's circuit 3 rounds incl. jumping jacks, plank, squats, push-ups, lunges, crunches, knees-to-chest jumps, superman with 30m run between the sets.

Sunday May 24, 2020 #

Cycling 1:22:00 [2] 33.0 km (2:29 / km) +193m 2:25 / km

Pyhäjärvi round with Sami

Saturday May 23, 2020 #

Running intervals 1:00:00 [4] 11.0 km (5:27 / km)

10min warm up, then 5min drills and strides, then 2x200m/200m (40-42s) + 10x400m/200m (1:30) + 2x100m intervals (19-20s), and warm down. Summer! :)

Friday May 22, 2020 #

Trail running 1:18:00 [2] 12.7 km (6:09 / km) +170m 5:45 / km

Easy run around Suolijärvi incl. 3x15'' sprints. Finally summer! :)

Thursday May 21, 2020 #

10 AM

Trail running warm up/down 12:00 [2] 1.7 km (7:04 / km)

Trail running 29:00 [5] 5.8 km (5:00 / km) +147m 4:26 / km
ahr:170 max:177

Solo Trail Cup Kyötikkälä with Milla, Hanna-Mari, and Ulrika

Trail running warm up/down 14:00 [2] 2.2 km (6:22 / km) +30m 5:57 / km

Wednesday May 20, 2020 #

Trail running 47:00 [2] 7.1 km (6:37 / km) +303m 5:27 / km

Spontaneous hill reps in Malminkartano hill due to traffic jam on the way home from Espoo. 3x2,5min stairs + 1x3,3min long trail climb. Tired legs.

Tuesday May 19, 2020 #

7 AM

Trail running 28:00 [2] 5.5 km (5:05 / km)

Morning run in Arabianranta. Feels like summer! :)

5 PM

Running tempo 1:13:00 [4] 15.6 km (4:41 / km) +50m 4:36 / km

12k steady at 4:30-4:40 pace to Roihuvuori, Herttoniemi, Kulosaari, and Mustikkamaa

Sunday May 17, 2020 #

Trail running 3:05:00 [2] 30.9 km (5:59 / km) +450m 5:35 / km

Long trail run from Pälkäne to Leinola with Annika, Milla and Venla. Awesome! :)

Saturday May 16, 2020 #

Trail running warm up/down 30:00 [2] 5.0 km (6:00 / km) +70m 5:36 / km

Orienteering 12:00 [5] 2.15 km (5:35 / km) +70m 4:48 / km
ahr:174 max:182

SM sprint 2004 weekly training race in Kyötikkälä. Fastest girl today but 28'' slower than my time in 2004.

Running intervals 30:00 [4] 6.0 km (5:00 / km)
ahr:157 max:177

3x1000m/1,5min intervals at about 4:00 pace right after the sprint incl. warm down

Friday May 15, 2020 #

Trail running intervals 55:00 [3] 10.1 km (5:27 / km) +40m 5:20 / km

10x1min/1min + 10x30s/30s + jumps & drills

Strength (circuit) 45:00 [2]

Thursday May 14, 2020 #

Orienteering (12) 1:22:00 [2] 11.0 km (7:27 / km) +276m 6:37 / km

Easy orienteering Kyötikkälä incl. 5x100m strides.

Wednesday May 13, 2020 #

Trail running 1:18:00 [2] 13.0 km (6:00 / km) +100m 5:47 / km

Easy trail run around Suolijärvi

Tuesday May 12, 2020 #

Trail running warm up/down 13:00 [2] 2.2 km (5:55 / km) +50m 5:18 / km

Trail running tempo 29:00 [5] 5.82 km (4:59 / km) +138m 4:27 / km
ahr:176 max:182

Solo Trail Cup Lamminpää with Milla and Hanna-Mari. Quite a lactate feast!

Trail running warm up/down 15:00 [2] 2.8 km (5:21 / km) +32m 5:04 / km

Monday May 11, 2020 #

Running 46:00 [2] 7.4 km (6:13 / km) +73m 5:55 / km

Easy run incl. 12min drills and jumps (high knees, butt kicks, kuopaisu, eteen-ristiin-taakse-ristiin, päkijärullaus, skipping, small hops, single leg hops, uphill leaps, squat jumps)

Strength (circuit) 20:00 [2]

Sunday May 10, 2020 #

Cycling (road) 2:33:00 [2] 65.3 km (2:21 / km) +473m 2:16 / km

Viitapohja round with Sami :) Very enjoyable ride up to Viitapohja but heavy headwind on the way back and on top of that Nisutiina was closed!

Saturday May 9, 2020 #

Trail running warm up/down 10:00 [2] 1.7 km (5:53 / km)

Orienteering (11) 29:00 [4] 3.7 km (7:50 / km) +72m 7:09 / km

Weekly training competition Kortejärvi. Slow pace and some hesitation here and there but overall better grip than last time.

Trail running warm up/down 10:00 [2] 1.7 km (5:53 / km)

Trail running (walk ) 1:05:00 [1] 6.3 km (10:19 / km) +85m 9:40 / km

Friday May 8, 2020 #

Cycling (road) 2:20:00 [2] 57.4 km (2:26 / km)

Säijä round on my own.

Thursday May 7, 2020 #

Cycling 55:00 [2] 21.72 km (2:32 / km)

Easy evening ride with Sami

Wednesday May 6, 2020 #

11 AM

Running 29:00 [2] 5.13 km (5:39 / km)

Strength (circuit) 15:00 [2]

6 PM

Trail running warm up/down 25:00 [2] 3.8 km (6:35 / km)

Trail running tempo 33:00 [5] 6.8 km (4:51 / km) +100m 4:31 / km
ahr:170 max:188

Inov-8 Trail Cup Suolijärvi with Hanna-Mari and Milla :) Girls were too fast for me but fun to have some competition.

Trail running warm up/down 16:00 [2] 2.7 km (5:56 / km)

Tuesday May 5, 2020 #

Running intervals 1:05:00 [4] 13.22 km (4:55 / km) +43m 4:50 / km

6x1k intervals on gravel at 4:06-4:15 pace with 1min jog recoveries. Not yet fully recovered from the flu and the effort felt harder than it should have.

Monday May 4, 2020 #

Orienteering (10) 51:00 [2] 6.0 km (8:30 / km) +100m 7:51 / km

Easy orienteering Pulesjärvi (10) incl. drills, strides, and jumps

Sunday May 3, 2020 #

Cycling long 2:02:00 [2] 50.2 km (2:26 / km) +350m 2:21 / km

Cycling with Lotta to Vuores - Rusko - Kangasalan as.- Kaukajärvi and back

Saturday May 2, 2020 #

Orienteering (9) 1:00:00 [4] 8.6 km (6:59 / km) +162m 6:23 / km

16' warm up, then WOC 2001 short distance Vattula 30', and 14' warm down. Feeling still lousy from the flu and legs tired from yesterday so didn't even bother to run full speed. Also achilles still too weak for that. Generally fairly good orienteering but mistakes on number 3 and 6 where I run to men's control instead of mine. I was going right but self confidence too low to make right decisions when seeing a control. Next time...

Cycling warm up/down 52:00 [2] 21.6 km (2:24 / km) +164m 2:19 / km

Easy afternoon ride with Sami

Friday May 1, 2020 #

Running hills 1:22:00 [4] 14.3 km (5:44 / km) +409m 5:01 / km
ahr:154 max:177

5x6min hills reps in Pyynikki 6:42, 6:20, 6:49, 6:47, 6:40. Achilles ok during the workout but sore afterwards.

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