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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 29 days ending Feb 29, 2020:

activity # timemileskm+m
  running38 21:06:01 159.0(7:58) 255.89(4:57) 2322
  orienteering21 12:26:39 83.77(8:55) 134.82(5:32) 3134328 /385c85%
  Strength5 4:25:00
  drills1 20:00
  Total50 38:17:40 242.78 390.71 5456328 /385c85%
averages - sleep:6.7

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SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Feb 29, 2020 #

6 PM

Strength (Core) 45:00 [1]

Strength (Lift) 20:00 [1]
shoes: Adidas Adizero Adios 4

7 PM

Note

Armchair of the Swedish team's KO training

Friday Feb 28, 2020 #

6 PM

running 59:24 [3] 14.39 km (4:08 / km) +78m 4:01 / km
shoes: Adidas Adizero Adios 4

A faster paced run with 1k hard in the middle(3:01).

Thursday Feb 27, 2020 #

6 PM

Strength (Core) 1:05:00 [1]

Right hamstring still feels tight so I decided to play safe and not run today. Also, this is a resting week so I'll take it easy anyways

Wednesday Feb 26, 2020 #

5 PM

running warm up/down 14:39 [2] 2.88 km (5:05 / km) +18m 4:56 / km
shoes: Adidas Adizero Adios 4

6 PM

orienteering (sprint) 16:03 [4] *** 3.43 km (4:41 / km) +57m 4:19 / km
spiked:17/18c shoes: Adidas Adizero Adios 4

running 21:30 [2] 3.87 km (5:33 / km) +15m 5:27 / km
shoes: Adidas Adizero Adios 4

orienteering (sprint) 15:30 [4] *** 3.56 km (4:21 / km) +60m 4:01 / km
spiked:10/11c shoes: Adidas Adizero Adios 4

7 PM

running warm up/down 20:28 [2] 3.2 km (6:24 / km) +30m 6:07 / km
shoes: Adidas Adizero Adios 4

Tuesday Feb 25, 2020 #

6 PM

running 49:43 [2] 10.03 km (4:57 / km) +117m 4:41 / km
shoes: Adidas Adizero Adios Orange

Mo body is not liking the cold. Right hamstring+calf is very tight, need to roll more tonight

Monday Feb 24, 2020 #

Note
(rest day)

Travelling back to Finland and taking a rest day

Sunday Feb 23, 2020 #

8 AM

orienteering long (long) 1:52:50 [5] *** 22.97 km (4:55 / km) +358m 4:33 / km
spiked:25/30c shoes: Adidas Terrex Agravic Flow

POM day 2 long(super long)

results: http://pom.pt/archive/2020/results/pom2020_results...

Saturday Feb 22, 2020 #

12 PM

running warm up/down 18:10 [2] 3.75 km (4:51 / km) +51m 4:32 / km
shoes: Adidas Adizero Adios 4

1 PM

orienteering race (sprint) 31:00 [5] *** 6.92 km (4:29 / km) +254m 3:47 / km
spiked:28/30c shoes: Adidas Adizero Adios 4

POM day 1 urban middle.

results: http://pom.pt/archive/2020/results/pom2020_results...
C • POM 2
2 PM

running warm up/down 9:36 [2] 1.76 km (5:27 / km) +19m 5:11 / km
shoes: Adidas Adizero Adios 4

6 PM

running warm up/down 15:25 [2] 3.25 km (4:45 / km) +9m 4:41 / km
shoes: Adidas Adizero Adios 4

7 PM

orienteering race (sprint) 16:35 [5] *** 4.28 km (3:52 / km) +34m 3:44 / km
spiked:23/25c shoes: Adidas Adizero Takumi Zen 5

POM day 1 night sprint

results: http://pom.pt/archive/2020/results/pom2020_results...

running warm up/down 2:52 [2] 0.59 km (4:52 / km)
shoes: Adidas Adizero Adios 4

legs stopped working so had to stop running

Friday Feb 21, 2020 #

9 AM

orienteering (sprint) 33:51 [2] *** 5.45 km (6:13 / km) +207m 5:13 / km
spiked:21/23c shoes: Adidas Adizero Takumi Zen 5

Sprint in Marvao which is a castle village on top of a hill, gorgeous!
5 PM

orienteering 39:44 [2] *** 7.84 km (5:04 / km) +110m 4:44 / km
spiked:8/9c shoes: Adidas Terrex Agravic Flow

POM Model event at Relvas Verdes

Thursday Feb 20, 2020 #

Event: Portugal O Meeting 2020
 
9 AM

running warm up/down 21:28 [2] 4.35 km (4:56 / km) +30m 4:46 / km
shoes: Adidas Adizero Adios 4

10 AM

orienteering (Knock-out) 15:19 [5] *** 4.05 km (3:47 / km) +85m 3:25 / km
spiked:13/14c shoes: Adidas Adizero Takumi Zen 5

Quali at Alter do Chao

running warm up/down 10:31 [2] 2.18 km (4:49 / km) +15m 4:40 / km
shoes: Adidas Adizero Adios 4

12 PM

running warm up/down 9:27 [2] 1.92 km (4:55 / km) +12m 4:46 / km
shoes: Adidas Adizero Takumi Zen 5

orienteering race (Knock-out) 7:53 [5] *** 1.94 km (4:04 / km) +80m 3:22 / km
spiked:11/12c shoes: Adidas Adizero Takumi Zen 5

Semi-final at Castelo de Vide

running warm up/down 9:50 [2] 1.8 km (5:28 / km) +18m 5:12 / km
shoes: Adidas Adizero Takumi Zen 5

running warm up/down 7:54 [2] 1.53 km (5:10 / km) +15m 4:55 / km
shoes: Adidas Adizero Takumi Zen 5

1 PM

orienteering long (Knock-out) 7:24 [5] *** 1.73 km (4:17 / km) +81m 3:28 / km
spiked:11/11c shoes: Adidas Adizero Takumi Zen 5

Final at Castelo de Vide. Victory by 5seconds thanks to a better route choice at halfway of the course

running warm up/down 21:15 [2] 3.96 km (5:22 / km) +21m 5:14 / km
shoes: Adidas Adizero Adios 4

3x200m with Einar on the track to flush the body
35,35,30
6 PM

running warm up/down 9:52 [2] 1.97 km (5:01 / km) +15m 4:49 / km
shoes: Adidas Terrex Agravic Flow

orienteering (Night) 53:57 [3] *** 8.45 km (6:23 / km) +271m 5:30 / km
spiked:12/15c shoes: Adidas Terrex Agravic Flow

Night-O at Entre-Ribeiras

gps: http://3drerun.worldofo.com/?id=-16764602&type...

Wednesday Feb 19, 2020 #

10 AM

orienteering (sprint) 20:39 [3] *** 4.63 km (4:28 / km) +45m 4:15 / km
spiked:12/12c shoes: Adidas Adizero Adios 4

Sprint with longer legs.

map: https://www.strava.com/activities/3113364839

running 25:24 [2] 5.6 km (4:32 / km) +72m 4:16 / km
shoes: Adidas Adizero Adios 4

eazy mileage
4 PM

orienteering (middle) 35:23 [2] 6.06 km (5:50 / km) +111m 5:21 / km
spiked:24/27c shoes: Adidas Terrex Agravic Flow

Challengin middle at Arez. Very technical and I really liked that. A lot of big boulders and thorn bushes made it even harder yet enjoyable!

gps: http://3drerun.worldofo.com/?id=-16764335&type...

Tuesday Feb 18, 2020 #

9 AM

running warm up/down 25:59 [2] 5.25 km (4:57 / km) +27m 4:50 / km
shoes: Adidas Adizero Adios 4

3x500m easy fast to start the engine
10 AM

orienteering race (sprint) 14:25 [5] *** 2.89 km (4:59 / km) +201m 3:42 / km
spiked:12/14c shoes: Adidas Adizero Takumi Zen 5

Very hard duel sprint in Castelo de Vide. SO much uphill. Real fun tho. Just a few very stupid routechoice mistakes that could have been avoided.

To compare times, Olli did it in 13:53

gps: http://3drerun.worldofo.com/?id=-16763998&type...

running warm up/down 14:57 [2] 2.8 km (5:20 / km) +27m 5:06 / km
shoes: Adidas Adizero Adios 4

5 PM

running warm up/down 18:15 [2] 3.47 km (5:16 / km) +3m 5:14 / km
shoes: Adidas Adizero Adios 4

6 PM

orienteering race (Night) 27:24 [5] 5.98 km (4:35 / km) +117m 4:10 / km
shoes: Adidas Terrex Agravic Flow

Night mass start at Monte Melio.

Gps: http://3drerun.worldofo.com/?id=-16764164&type...
7 PM

running warm up/down 8:00 [2] 1.42 km (5:38 / km)
shoes: Adidas Terrex Agravic Flow

Monday Feb 17, 2020 #

10 AM

running warm up/down 15:46 [2] 2.75 km (5:44 / km) +45m 5:18 / km
shoes: Adidas Adizero Adios 4

orienteering intervals (sprint) 37:55 [4] 6.37 km (5:57 / km) +171m 5:15 / km
spiked:26/28c shoes: Adidas Adizero Takumi Zen 5

Intervals in Portalegre:
1.4:57min 1.04km / 1:45min rest
2.4:23min 1.08km / 1:27min rest
3.3:11min 0.78km / 4:25min rest
4.4:32min 0.97km / 2:22min rest
5.3:28min 0.93km / 2:26min rest
6.4:44min 1.10km

3intervals on my own, 3 with Noora and Emma. Bit slippery due to the rain before but a fun way to start the sprint focus!
11 AM

running warm up/down 14:45 [2] 2.41 km (6:07 / km) +116m 4:56 / km
shoes: Adidas Adizero Adios 4

3 PM

running warm up/down 14:45 [2] 2.95 km (5:00 / km) +33m 4:44 / km
shoes: Adidas Adizero Adios 4

4 PM

orienteering (middle) 31:16 [3] *** 5.74 km (5:27 / km) +136m 4:52 / km
spiked:16/19c shoes: Adidas Terrex Agravic Flow

Middle at Valle Lobo. Started easy with Emma for the first 7controls and then alone a bit faster.

map: https://www.strava.com/activities/3108269042
3drerun: http://3drerun.worldofo.com/?id=-16763739&type...

Sunday Feb 16, 2020 #

10 AM

orienteering 42:41 [2] *** 7.16 km (5:58 / km) +159m 5:22 / km
spiked:26/28c shoes: Adidas Terrex Agravic Flow


map: https://www.strava.com/activities/3105077937
11 AM

running long 1:52:01 [2] 20.54 km (5:27 / km) +763m 4:36 / km
shoes: Adidas Adizero Adios 4

Long run with the boys after the middle distance. Luukas, Olli and Alastair turned back before the second climb, me and Eikka kept going up. At first we didn't find the trail we were hoping for but it turned out alright. Close to the end I started feeling a bit dizzy but it was fun!!

Saturday Feb 15, 2020 #

8 AM

running 33:29 [2] 6.77 km (4:57 / km) +66m 4:43 / km
shoes: Adidas Adizero Adios 4

4 PM

running warm up/down 17:06 [2] 2.64 km (6:29 / km)
shoes: Adidas Terrex Agravic Flow

orienteering 31:17 [2] *** 3.7 km (8:27 / km) +91m 7:32 / km
spiked:23/25c shoes: Adidas Terrex Agravic Flow


map: https://www.strava.com/activities/3102771594

running warm up/down 20:01 [2] 3.21 km (6:14 / km)
shoes: Adidas Terrex Agravic Flow

Friday Feb 14, 2020 #

8 AM

running 40:33 [2] 9.06 km (4:29 / km) +117m 4:12 / km
shoes: Adidas Adizero Adios 4

Morning wake up in Lisbon

Wednesday Feb 12, 2020 #

5 PM

running 1:22:26 [2] 17.7 km (4:39 / km) +93m 4:32 / km
shoes: Adidas Adizero Boost 2.0 viole

Semi-long with the boyz(and girls)
C • semi long 1

Tuesday Feb 11, 2020 #

6 PM

Strength 45:00 [1]

Monday Feb 10, 2020 #

8 PM

Note
slept:7.0 (rest day)

Today became a rest day by accident and there's two critical reasons

1. My new shoes were supposed to come in today, I paid extra so that they would arrive in time before going to Portugal. Well, according to UPS my address doesn't exist so they couldn't deliver. Maybe a call next time?

2. I'm so proud of my extremely sharp kitchen knife but today that proudness turned into a mild panic as I sliced my index finger(almost halfway through). It was so bad that blood was flowing all over for a decent 15min and I started to feel a bit dizzy.

All in all not a great day but I survived! Maybe better tomorrow...?

Sunday Feb 9, 2020 #

6 PM

running long 1:50:50 [2] 23.84 km (4:39 / km) +217m 4:27 / km
shoes: Adidas Adizero Adios Orange

Sunday long in the crazy wind! Also ran literally into a deer in the dark, that was cool.
C • Peura 3

Saturday Feb 8, 2020 #

5 PM

orienteering (Night) 1:56:01 [2] ***** 13.2 km (8:47 / km) +436m 7:33 / km
spiked:10/12c slept:7.5 shoes: Adidas Terrex Agravic 355 grey

After coming to the conclusion that I have to become good during the night, I decided to start from very scratch today and go so slow that I can nail the corridor and the controls. As you can see from the link below, I didn't quite catch the hang of it and had to turn back a few times to do better. Still, happy that I survived out by myself and enjoyed the whole training as well!

gps+map: http://3drerun.worldofo.com/?id=-16761729&type...

Friday Feb 7, 2020 #

7 PM

Strength (Core) 45:00 [1]

running 20:10 [2] 4.32 km (4:40 / km)
shoes: Adidas Adizero Boost 2.0 viole

Thursday Feb 6, 2020 #

5 PM

running warm up/down 14:42 [2] 2.82 km (5:13 / km)
shoes: Adidas Adizero Boost 2.0 viole

orienteering intervals (sprint) 22:32 [4] *** 4.41 km (5:07 / km) +70m 4:44 / km
22c shoes: Adidas Adizero Boost 2.0 viole

Sprint intervals
1. 3:27 0.9km / 1:55 rest
2. 3:39 0.95 / 2:50 rest
3. 5:28 1.2 / 1:34 rest
4. 3:27 0.95 / 1:00 rest

Map: https://www.strava.com/activities/3077625785
6 PM

running warm up/down 14:44 [2] 2.67 km (5:31 / km)
slept:7.5 shoes: Adidas Adizero Boost 2.0 viole

Wednesday Feb 5, 2020 #

Note
slept:5.0

Went to sleep early to get 8h of sleep but couldn't sleep at all as my stomach was complaining about something the whole time:(
5 PM

running long 1:34:41 [2] 20.2 km (4:41 / km) +168m 4:30 / km
shoes: Adidas Adizero Adios Orange

Stomach felt good for first 20min but after that it was horrible in waves and is still bad afterwards.

Tuesday Feb 4, 2020 #

4 PM

running warm up/down 17:58 [2] 3.57 km (5:02 / km)
slept:6.5 shoes: Adidas Adizero Adios 4

drills 20:00 [1]
shoes: Adidas Adizero Adios 4

running intervals 41:00 [5] 8.0 km (5:08 / km)
shoes: Adidas Adizero Adios 4

20x400m / 45sec rest
Splits: 73,75, 75,75,76,75,75,75,74,75,75,74,74,74,74,74,73,73,73,74

Lactates after 5th and 15th interval: 6,2mmol/L and 6,0mmol/L
C • wow 4
5 PM

running warm up/down 17:23 [2] 3.12 km (5:34 / km)
shoes: Adidas Adizero Adios 4

Monday Feb 3, 2020 #

8 PM

running warm up/down 26:54 [3] 5.23 km (5:09 / km)
shoes: Adidas Adizero Boost 2.0 viole

Strength (Core) 45:00 [1]

Sunday Feb 2, 2020 #

5 PM

running long 1:47:16 [2] 22.4 km (4:47 / km) +112m 4:40 / km
shoes: Adidas Adizero Boost 2.0 viole

Long one on the shore line + some strides at the end

Saturday Feb 1, 2020 #

7 PM

running warm up/down 21:00 [2] 4.51 km (4:39 / km)
shoes: Adidas Adizero Adios Orange

orienteering (sprint) 17:00 [4] 4.06 km (4:11 / km)
shoes: Adidas Adizero Adios Orange

Finally some serious sprint! This time at Tamminiemi.

Strava(map): https://www.strava.com/activities/3063179300
8 PM

running warm up/down 33:52 [2] 7.21 km (4:42 / km)
shoes: Adidas Adizero Adios Orange

longer cool down to explore a bit

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