Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 30 days ending Sep 30, 2019:

activity

time

miles

running

18:51:34

145.98

(7:45)

234.93

(4:49)

1752

orienteering

5:26:46

37.03

(8:49)

59.6

(5:29)

871

63 /

69c

91%

Strength

1:50:00

biking

1:25:00

Pool running

45:00

Total

28:18:20

183.01

294.53

2623

63 /

69c

91%

1:49

0:00

» now

Monday Sep 30, 2019 #

6 PM

running 32:12 [2] 5.73 km (5:37 / km) +45m 5:24 / km
shoes: Adidas Adizero Adios Orange

Easy with LauriS

Saturday Sep 28, 2019 #

6 PM

running warm up/down 23:14 [2] 4.73 km (4:55 / km) +33m 4:45 / km
shoes: Adizero Takumi Sen

running intervals 19:13 [4] 4.89 km (3:56 / km) +12m 3:53 / km
shoes: Adizero Takumi Sen

2 x 1k / 2min: 3:30, 3:25
4min rest
4 x 400m / 1min: 1:16, 1:12, 1:11, 1:12

running warm up/down 26:20 [2] 5.54 km (4:45 / km) +72m 4:28 / km
shoes: Adizero Takumi Sen

Friday Sep 27, 2019 #

10 AM

running 40:17 [3] 8.5 km (4:44 / km) +63m 4:34 / km
shoes: Adidas Adizero Adios Orange

Thursday Sep 26, 2019 #

1 PM

running warm up/down 16:35 [2] 3.88 km (4:16 / km) +30m 4:07 / km
shoes: Adidas Adizero Adios Orange

running hills 25:41 [4] 3.25 km (7:54 / km) +195m 6:05 / km
shoes: Adidas Adizero Adios Orange

Stairs up and down

2 PM

running warm up/down 17:33 [2] 3.53 km (4:58 / km) +24m 4:48 / km
shoes: Adidas Adizero Adios Orange

Wednesday Sep 25, 2019 #

7 PM

running 24:57 [2] 5.12 km (4:52 / km)
shoes: Adidas Adizero Adios Orange

Strength (Core) 35:00 [1]

Tuesday Sep 24, 2019 #

7 PM

running 1:04:34 [2] 13.33 km (4:51 / km) +130m 4:37 / km
shoes: Adidas Adizero Adios Orange

Sunday Sep 22, 2019 #

9 AM

running warm up/down 25:45 [2] 4.68 km (5:30 / km) +61m 5:10 / km
shoes: Adidas Adizero Adios Orange

orienteering race 13:28 [5] 3.34 km (4:02 / km) +60m 3:42 / km
shoes: Adidas Adizero Adios Orange

Finnish Sprint Champs, Quali
Results: https://online4.tulospalvelu.fi/tulokset-new/fi/20...

10 AM

running warm up/down 10:00 [2] 1.76 km (5:41 / km)
shoes: Adidas Adizero Adios Orange

12 PM

running warm up/down 14:11 [2] 2.86 km (4:58 / km) +9m 4:53 / km
shoes: Adizero Takumi Sen

1 PM

orienteering race 14:52 [5] 3.9 km (3:49 / km)
shoes: Adizero Takumi Sen

Sprint champs, B-final
Results: https://online4.tulospalvelu.fi/tulokset-new/fi/20...

running warm up/down 13:00 [2] 2.01 km (6:28 / km)
shoes: Adizero Takumi Sen

Saturday Sep 21, 2019 #

12 PM

running warm up/down 14:22 [2] 2.12 km (6:47 / km)
shoes: Adidas Terrex Agravic 355 grey

orienteering race 36:36 [5] 6.39 km (5:44 / km) +141m 5:10 / km
shoes: Adidas Terrex Agravic 355 grey

Finnish Relay champs
Results: http://www.kokkens.fi/kilpailut/2019/smviesti/tulo...
Map: http://www.tulospalvelu.fi/gps/2019smviestiH2/

1 PM

running warm up/down 14:24 [2] 2.45 km (5:53 / km) +21m 5:38 / km
shoes: Adidas Terrex Agravic 355 grey

Friday Sep 20, 2019 #

7 PM

running 41:59 [2] 8.9 km (4:43 / km) +57m 4:34 / km
shoes: Adidas Adizero Adios Orange

Easy run to get my car from the paint shop, looks DOPE!

C • DOPE car 3

Thursday Sep 19, 2019 #

Note
(rest day)

Feeling just a tad chilly and sick so I'm gonna take today off and hope its nothing... I really wanna race this weekend

Wednesday Sep 18, 2019 #

7 PM

running 52:25 [3] 10.76 km (4:52 / km) +102m 4:39 / km
shoes: Adidas Adizero Adios Orange

Tuesday Sep 17, 2019 #

11 AM

running 48:30 [2] 10.8 km (4:29 / km)
shoes: Adidas Adizero Adios Orange

5 PM

running warm up/down 15:02 [2] 3.2 km (4:42 / km) +6m 4:39 / km
shoes: Adidas Adizero Adios Orange

orienteering 28:47 [3] 6.54 km (4:24 / km) +21m 4:20 / km
shoes: Adizero Takumi Sen

3 x sprint intervals + 1 x 1k

1. 5:21 1.59km 3'23k/min
rest 3min
2. 4:09 1.16km 3'36k/min
rest 3min
3. 4:53 1.30km 3'46k/min
rest 4min
4. 3:20 1.06km 3'09k/min

6 PM

running warm up/down 17:27 [2] 3.16 km (5:31 / km) +22m 5:20 / km
shoes: Adidas Adizero Adios Orange

Monday Sep 16, 2019 #

5 PM

running warm up/down 17:45 [2] 4.0 km (4:26 / km)
shoes: Adidas Adizero Adios Orange

running tempo 10:30 [4] 3.0 km (3:30 / km)
shoes: Adidas Adizero Adios Orange

Tempo 3k

I did the 3k loop to be sure of the distance as I don't have my watch. Tomorrow I get it back!

6 PM

running warm up/down 18:30 [2] 4.0 km (4:38 / km)
shoes: Adidas Adizero Adios Orange

Sunday Sep 15, 2019 #

10 AM

running warm up/down 14:23 [2] 2.45 km (5:52 / km)
shoes: Adidas Terrex Agravic 355 grey

orienteering intervals 1:05:00 [4] *** 9.75 km (6:40 / km)
spiked:31/35c shoes: Adidas Terrex Agravic 355 grey

With the club guys on a VERY rainy day in Helsinki.
4 x 2km(approx) loops head-to-head in pairs. Winner of each pair got a point and at the end most points won. I won all 4 of my intervals so victory for me!

Estimate for distance as I didn't have my gps watch.

11 AM

running warm up/down 16:45 [2] 3.21 km (5:13 / km)
shoes: Adidas Terrex Agravic 355 grey

Saturday Sep 14, 2019 #

8 PM

Strength (Core) 35:00 [2]

biking (Indoor) 25:00 [2]

Friday Sep 13, 2019 #

7 PM

running 26:21 [2] 5.62 km (4:41 / km) +25m 4:35 / km
shoes: Adidas Adizero Adios Orange

Estimate for distance and elevation because gps watch is under maintenance

C • Training 2

Strength (Core) 20:00 [1]

Thursday Sep 12, 2019 #

10 AM

running 48:51 [2] 10.32 km (4:44 / km) +49m 4:37 / km
shoes: Adidas Adizero Adios Orange

Wednesday Sep 11, 2019 #

5 PM

running warm up/down 14:27 [2] 2.31 km (6:15 / km) +67m 5:28 / km
shoes: Adidas Terrex Agravic 355 grey

6 PM

orienteering intervals 59:02 [5] 8.86 km (6:40 / km) +279m 5:45 / km
shoes: Adidas Terrex Agravic 355 grey

1.5.30min 1.08km
rest 4.40min 0.39km
2.12.08min 1.81km
Rest 4.45min 0.42km
3.6.03min 1km
Rest 4.51min 0.35km
4.8.25min 1.61km
Rest 6.23min 0.46km
5.9.23min 2.12km

Some nice o-intervals in pouring rain. Last two intervals we started with a blind start by the coach tapping on your back when you can go. For both of those I started last and finished first so good fly today!!

7 PM

running warm up/down 15:21 [2] 2.91 km (5:16 / km)
shoes: Adidas Terrex Agravic 355 grey

Tuesday Sep 10, 2019 #

7 PM

running 21:15 [2] 4.89 km (4:21 / km)
shoes: Adidas Adizero Prime LTD

running intervals 32:15 [4] 7.93 km (4:04 / km) +101m 3:49 / km
shoes: Adidas Adizero Prime LTD

Intervals while reading a sprint map and visualizing the legs and route choices.

hard: 10.36 2.67km pace: 3'58min/k
rest: 4min 0.85km
hard: 5.34 1.46km pade: 3'49min/k
rest: 1.30 0.29km
hard: 3.38 1.1km pace: 3'40min/k
rest: 1min
hard: 5.30 1.64km pace: 3'35min/k

For the last one got to run with some marathon runner that was going a good pace.

running warm up/down 22:01 [2] 4.81 km (4:35 / km)
shoes: Adidas Adizero Prime LTD

Monday Sep 9, 2019 #

7 PM

running 51:52 [2] 11.51 km (4:30 / km) +108m 4:18 / km
shoes: Adidas Adizero Adios Orange

biking (Indoor) 15:00 [2]

8 PM

Strength (Core) 10:00 [1]

Sunday Sep 8, 2019 #

6 PM

biking (Indoor) 45:00 [2]

Felt a bit weird this morning so decided not to go run the B-final. Slept in instead and did an easy bike and run in the afternoon

running 15:00 [2] 2.92 km (5:08 / km)
shoes: Adidas Adizero Adios Orange

Saturday Sep 7, 2019 #

11 AM

running warm up/down 11:11 [2] 1.57 km (7:07 / km)
shoes: Adidas Terrex Agravic 355 grey

orienteering race 56:36 [5] *** 9.91 km (5:43 / km) +212m 5:10 / km
spiked:15/17c shoes: Adidas Terrex Agravic 355 grey

Messed up 1 pretty badly, after that navigation was decent. I got very tired physically pretty early in the race(after control 6) but somehow managed the navigation still. Just a minute off the A-final...

I don't know why but the long distance just isn't giving me the kicks anymore,I wanna try to understand why

Map( H21K3 ): https://routegadget.tulospalvelu.fi/2014/cgi-bin/r...
Results: https://online.tulospalvelu.fi/tulokset-new/en/201...

12 PM

running warm up/down 8:58 [2] 1.63 km (5:30 / km)
shoes: Adidas Terrex Agravic 355 grey

Friday Sep 6, 2019 #

7 PM

running 26:26 [1] 4.94 km (5:21 / km) +54m 5:04 / km
shoes: Adidas Adizero Adios Orange

Easy jog to be ready for tomorrow

Thursday Sep 5, 2019 #

7 PM

Pool running 45:00 [1]

20min easy + 5x1min intervals + 20min easy

Had a full legs massage after this, that felt good. :)

Wednesday Sep 4, 2019 #

7 PM

running hills 1:21:36 [3] 18.77 km (4:21 / km) +240m 4:05 / km
shoes: Adidas Adizero Adios Orange

Warm up to Paloheinä, 2 times the 5k saw dust loop doing hills hard and the rest easy, a short segment chase and cool down home

Haven't done hills in a while but felt good so let's see how the long champs go this weekend.

C • which long champs 9

Tuesday Sep 3, 2019 #

Note
(rest day)

Full rest cause that is needed

Monday Sep 2, 2019 #

10 AM

running 23:57 [1] 4.65 km (5:09 / km) +57m 4:51 / km
shoes: Adidas Adizero Prime LTD

Morning wake up jog

Strength (Core) 10:00 [1]

5 PM

orienteering 52:25 [3] *** 10.91 km (4:48 / km) +158m 4:29 / km
spiked:17/17c shoes: Adidas Adizero Boost 2.0 viole

Longer park-O near our house

Sunday Sep 1, 2019 #

6 PM

running 1:36:29 [3] 22.29 km (4:20 / km) +169m 4:10 / km
shoes: Adidas Adizero Adios Orange

Hot day in Helsinki for the end of the summer(+25!!). Felt supa fly today and really enjoyed a longer tour around the city! Now officially going to the final round of the world cup in China in October, EXCITED!!

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