Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 30 days ending Apr 30, 2020:

activity

time

miles

running

32:14:51

250.97

(7:43)

403.9

(4:47)

4730

Strength

3:30:00

orienteering

2:49:01

18.8

(8:59)

30.25

(5:35)

637

61 /

65c

93%

stretching

45:00

drills

20:00

Total

39:38:52

269.77

434.16

5367

61 /

65c

93%

[1-5]

39:18:52

4:13

0:00

» now

Wednesday Apr 29, 2020 #

1 PM

running intervals 48:41 [3] 10.87 km (4:29 / km) +69m 4:21 / km
shoes: Adidas Adizero Adios 4

5x1,1k + 5x10s

7 PM

Strength (Core) 40:00 [1]

Workout with AG!

Tuesday Apr 28, 2020 #

5 PM

running 48:47 [1] 8.76 km (5:34 / km) +132m 5:11 / km
shoes: Adidas Adizero Adios 4

Super slow ks in hope of recovery. Legs feel pretty tight still, must be the 44k from the other week...

Sunday Apr 26, 2020 #

10 AM

running long 2:05:26 [2] 25.64 km (4:54 / km) +344m 4:35 / km
shoes: Adidas Adizero Adios 4

Helsinki central park trails all the way to the northernmost part and back. Mostly staying on trails but towards the end, during the last 3k, stayed on roads to keep it easy

Friday Apr 24, 2020 #

6 AM

running 1:02:22 [2] 14.36 km (4:21 / km) +139m 4:09 / km
shoes: Adidas Adizero Adios 4

5 PM

running warm up/down 5:39 [2] 0.9 km (6:16 / km) +19m 5:41 / km
shoes: Adidas Terrex Agravic Flow

running 45:16 [4] 8.44 km (5:22 / km) +204m 4:47 / km
shoes: Adidas Terrex Agravic Flow

7km test race, that was fast and fun!
Course designed by Olli

Thursday Apr 23, 2020 #

10 AM

running 29:50 6.78 km (4:24 / km) +46m 4:15 / km
shoes: Adidas Adizero Boost 2.0 viole

wake up

drills 20:00 [1]
shoes: Adidas Adizero Boost 2.0 viole

Some drills to open up the legs.

Left calf kinda tight, right glute still tight

Wednesday Apr 22, 2020 #

4 PM

running warm up/down 18:02 [2] 3.86 km (4:40 / km) +28m 4:30 / km
shoes: Adidas Adizero Adios 4

running intervals 39:29 8.89 km (4:26 / km) +96m 4:13 / km
shoes: Adidas Adizero Adios 4

7 x 1,1k + 5 x 100m
Splits:
4'00, 3'51, 3'49, 3'54, 3'56, 3'54, 3'50
14, 14, 14, 13, 13

running warm up/down 10:33 [2] 2.28 km (4:37 / km) +24m 4:23 / km
shoes: Adidas Adizero Adios 4

Tuesday Apr 21, 2020 #

3 PM

running 1:11:59 16.07 km (4:29 / km) +120m 4:19 / km
shoes: Adidas Adizero Adios Orange

Rolling into Tuesday

Legs didn't feel all that bad after Sunday's run, i'm happy!

6 PM

Strength (Core) 40:00 [1]

Workout with AG! over Facetime

Monday Apr 20, 2020 #

7 PM

Note
(rest day)

Definitely a rest day. Not feeling that bad other than my right calf feels a bit tight. Went out for a few hours to check some control points for my O-event in June.

Sunday Apr 19, 2020 #

10 AM

running 4:13:55 [2] 44.71 km (5:41 / km) +997m 5:07 / km
shoes: Adidas Adizero Adios 4

My longest run ever!
Eikka had planned a wonderful long run mostly on trails. We got dropped off at the north end of the Nuuksio National park and we ran all the way back to Espoo. Nice fun exploring some new endurance limits. For all of us the longest single run before was about 4k less.
All in all good way to spend a Sunday, now some serious recovery is needed...

C • Top effort 4

Saturday Apr 18, 2020 #

11 AM

stretching (Yoga) 25:00 [1]

Focus on my back

Friday Apr 17, 2020 #

10 AM

stretching (yoga) 20:00 [0]

really needed this today, woke up with all of my muscles hurting

C • yoga 9

4 PM

running tempo 1:20:23 19.99 km (4:01 / km) +119m 3:54 / km
shoes: Adidas Adizero Adios 4

Warm up

10km tempo at 3'37min/km

Cool down

Thursday Apr 16, 2020 #

6 PM

running 50:18 [2] 11.04 km (4:33 / km) +76m 4:24 / km
shoes: Adidas Adizero Adios 4

First k was hard since my muscles were very tight from yesterday but after that it was easy.

7 PM

Strength (Core) 40:00 [2]

"Ass & Abs" themed core workout with AG! over facetime!

Wednesday Apr 15, 2020 #

5 PM

running 1:21:57 17.39 km (4:43 / km) +273m 4:22 / km
shoes: Adidas Adizero Adios 4

Long on trails with Eikka

Tuesday Apr 14, 2020 #

10 AM

running 42:19 10.38 km (4:05 / km) +87m 3:55 / km
shoes: Adidas Adizero Adios Orange

Morning 10
Tried to keep it above 4'00 but was too excited at times.
Some snow, yes, snow coming down while the sun was shining.

4 PM

running 53:36 11.14 km (4:49 / km) +90m 4:38 / km
shoes: Adidas Adizero Adios 4

Warm up + 10x400m (76-74s) / 1min + Cool down

C • The next Lockdown-O April 24-26 2

Monday Apr 13, 2020 #

2 PM

running 58:41 [2] 10.79 km (5:26 / km) +259m 4:51 / km
shoes: Adidas Adizero Adios 4

Monday recovery run on trails

Sunday Apr 12, 2020 #

10 AM

running 2:58:06 [2] 36.08 km (4:56 / km) +268m 4:46 / km
shoes: Adidas Adizero Adios 4

Sunday extra long. First to Anniina's place. Then around Lauttasaari with Anniina, Noora, Ville and Luukas and then alone again. Running felt so good despite the horrible weather. Also probably the biggest waves I've seen in Helsinki.

C • Big boy miles 2

Saturday Apr 11, 2020 #

4 PM

running 1:59:41 [2] 20.42 km (5:52 / km) +407m 5:20 / km
shoes: Adidas Terrex Agravic Flow

Long day out at Nuuksio National park. Directed some traffic during the day and then went to enjoy the nature in the afternoon. Nothing can beat a sunset and some good trails!

Friday Apr 10, 2020 #

6 PM

Strength (Core) 25:00 [1]

Very lazy day, taking it easy and focusing on stretching and armchair

Thursday Apr 9, 2020 #

11 AM

running 52:00 [2] 10.12 km (5:08 / km) +178m 4:43 / km
shoes: Adidas Adizero Adios Orange

easy trailzz in the central park

5 PM

running warm up/down 25:57 [2] 5.53 km (4:41 / km) +29m 4:34 / km
shoes: Adidas Adizero Adios 4

6 PM

orienteering 13:59 [3] 3.1 km (4:31 / km) +44m 4:13 / km
spiked:16/17c shoes: Adidas Adizero Adios 4

Some sprinting out on an empty office block area

7 PM

running warm up/down 22:56 [2] 4.73 km (4:51 / km) +39m 4:39 / km
shoes: Adidas Adizero Adios 4

Wednesday Apr 8, 2020 #

4 PM

running 1:28:28 21.4 km (4:08 / km) +139m 4:00 / km
shoes: Adidas Adizero Adios 4

Nice and easy with Ville on the bike to pace me at and around 4'05

Tuesday Apr 7, 2020 #

11 AM

running 43:35 10.64 km (4:06 / km) +100m 3:55 / km
shoes: Adidas Adizero Adios 4

Morning 10

5 PM

running 1:17:03 18.32 km (4:12 / km) +80m 4:07 / km
shoes: Adidas Adizero Adios 4

Warm up 5.89km 27:22 04'38min/km
8km tempo 8.03km 29:33 03'40min/km
Cool down 4.40km 20:07 04'34min/km

Monday Apr 6, 2020 #

4 PM

running warm up/down 14:57 [2] 3.17 km (4:43 / km) +36m 4:27 / km
shoes: Adidas Adizero Adios 4

5 PM

orienteering 32:42 [4] 6.62 km (4:56 / km) +150m 4:26 / km
spiked:14/16c shoes: Adidas Terrex Agravic Flow

Rerun of the 2008 Youth Jukola in Espoo, 7th leg. Fun to compare to Johan Runesson, who back then at 18 years of age, was 20 seconds slower than me today:D

6 PM

running warm up/down 13:06 [2] 2.48 km (5:16 / km) +34m 4:56 / km
shoes: Adidas Adizero Adios 4

Sunday Apr 5, 2020 #

1 PM

orienteering 2:02:20 [2] 20.53 km (5:58 / km) +443m 5:23 / km
spiked:31/32c shoes: Adidas Terrex Agravic Flow

Long orienteering in the lovely spring weather. The national park is just such a nice area to spend time at!

Saturday Apr 4, 2020 #

1 PM

running 1:27:07 [3] 20.6 km (4:14 / km) +98m 4:08 / km
shoes: Adidas Adizero Adios 4

Enjoying the Saturday sunlight on a long out around the big pond

Put intensity 3 because I was at the limit of aerobic and not sure how going so fast felt so easy.

Friday Apr 3, 2020 #

4 PM

running 54:43 [2] 11.75 km (4:39 / km) +131m 4:25 / km
shoes: Adidas Adizero Adios 4

Thursday Apr 2, 2020 #

Note

It seems like this current situation in Finland makes finding time for training really hard. Since most companies(including mine) have had to lay off most of the people, I find my self in a somewhat lucky situation of being the only one working besides my boss and his wife. I have the nicest car at home and whatever I get to do I get a good percentage for myself. The unlucky side of this is that I have to be on-call 24/7 and the phone can ring even during the night. I can assure you, it has.
So I'm trying to figure out how to deal with this inconsistency and haven't figured it out yet. Any suggestions?

"How to be running while being showered ready, having a suit on and the car nearby...?"

C • Laps 4

7 PM

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

A solid and creative workout right here at home. Squats with a wine box, some core using the sofa and chairs, running laps around the appartement(lap distance 29m) and other cool stuff!

Wednesday Apr 1, 2020 #

9 AM

running 29:59 [2] 6.37 km (4:42 / km) +70m 4:28 / km
shoes: Adidas Adizero Adios 4

Easy morning wake up, its been a busy start of the week, hopefully I have more time at the end of the week

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