Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  orienteering16 8:47:00 48.03 77.3 2618345c
  running11 6:55:38 47.2 75.96 828
  biking9 3:24:44 34.98 56.3 880
  hiking1 2:28:00 2.91(50:47) 4.69(31:33) 601
  Strength3 2:01:00
  basketball1 1:25:00
  stretching1 45:00
  Snow shoe walking1 32:41 0.37(1:27:40) 0.6(54:28) 100
  Armchair-O1 15
  Total40 26:19:18 133.5 214.85 5027345c
  [1-5]38 25:34:03

» now

Tuesday May 31, 2016 #

8 AM

orienteering (sprint) 1:25 [2] ***
15c shoes: Adidas adizero Boost 3.0

Today went to teach a class what is orienteering. After talking for a while we let the kids run the course in the class. Then I demonstrated how it is done a little faster. Dieter and I have drawn the map.
Control challenge: 293/338
Link to map:
10 AM

orienteering (long) 48:33 [3] *** 5.09 km (9:32 / km) +363m 7:02 / km
ahr:151 max:183 27c shoes: VJ Bold black/orange

Got to test a whole new terrain that Dieter had made a map of. I was the first to ever orienteer in this forest. Was very nice and promising!
Control challenge: 320/338
Link to the map:
4 PM

orienteering (middle) 51:06 [3] *** 4.8 km (10:39 / km) +302m 8:06 / km
24c shoes: VJ Bold black/orange

Dieter had drawn a map from this small area by hand, was a nice and different map.
Control challenge: 344/338
Link to the map:

Monday May 30, 2016 #

11 AM

orienteering (middle) 24:16 [3] *** 3.6 km (6:44 / km) +117m 5:48 / km
ahr:167 max:184 20c shoes: VJ Bold black/orange

Very tecnic terrain, also similar with JWOC middle final terrain. The focus was on the Thierry Gueorgiou legacy, "full speed - no mistakes" and according to the time and Dieter's observations it went quite well! After the training met a couple of very behaving and sweet local lamas. That was nice!
Control challenge: 267/338
Link to map:
5 PM

orienteering 38:33 [1] *** 2.49 km (15:29 / km) +100m 12:54 / km
ahr:111 max:170 11c shoes: Adidas adizero Boost 3.0

So Dieter introduced me to three local guys that are going to the Swiss school champs in orienteering next wednesday. He wanted me to show the guys how they should orienteer in these kind of terrains. It was fun even tho we only went to a few(11) controls.
Control challenge: 278/338
Link to the map: coming soon.

Sunday May 29, 2016 #

9 AM

running 1:07:47 [2] 9.86 km (6:52 / km) +220m 6:11 / km
ahr:142 max:170 shoes: Adidas adizero Boost 3.0

Went with Dieter to see a terrain that he will do a map of in the near future. So this terrain has a huge 62m high waterfall and it was such a great view.

Dieter also told me a story of the past: So in 2004 he came to this waterfall by bike and walk and he was so amazed with this enormous amount of water coming straight down from so high. So he decided that two days later he would come back and bring a friend to see this. When he came back he was astounded by this huge piece of rock that had come from nowhere and was now standing there at the side of the waterfalls end. Then he looked up and so this huge, approximately same sized whole in the mountain wall and understood that the rock had fallen down from there. Two days and there wasn't even any storm or rain! So we have to be careful in JWOC...
4 PM

orienteering (middle) 43:00 [3] *** 5.4 km (7:58 / km) +268m 6:23 / km
20c shoes: VJ Bold black/orange

After the morning run we went to an outside thermal bath and it was so refreshing that after wards the orienteering training went very well! So this course is Dieter's special and it is the same kind of terrain as will the middle distance be. It was also quite similar to the terrains in WOC 2013 in Vuokatti, Finland. And he has quite good names on his list that has run this course: Vinogradova, Lizzie Ingham, Salmenkylä and so on...
Course challenge: 247/338
Link to the map:

Saturday May 28, 2016 #

10 AM

Snow shoe walking 32:41 [1] 0.6 km (54:28 / km) +100m 29:43 / km
ahr:127 max:153

Started the high altitude camp at Dieter Wolf's in Davos by snow shoe walking up the hill at Flüelapass(over 2200m high). Really nice weather and the views were amazing!
The key of this one was to understand snowfalls better. So first we went through our knowledge of snowfalls, then I learnt a few new things and then we finaliside the lesson by making a few snowfalls our selves. We also had luck because when we finished, there happened a REALLY big snowfall at the other side of the valley, and with that I understood better the huge amount of power a big moving pile of snow can have.
11 AM

orienteering (middle) 20:20 [2] *** 2.32 km (8:46 / km) +99m 7:13 / km
ahr:164 max:177 13c shoes: VJ Bold black/orange

After snow shoe walking we continued the sport Saturday to a small orienteering course. It was also very nice and much similar to the terrains of JWOC!
Control challenge: 227/338
Link to map:
2 PM

hiking long 2:28:00 [2] 4.69 km (31:33 / km) +601m 19:14 / km
ahr:125 max:163 shoes: Adidas adizero Boost 3.0

A longer hiking trip to Seehorn(2238m) with Dieter and a Hungarian family with such a lovely 10 year old Valer. We had such a fun time climbing straight on the rocks and cliffs while the others went on the path around. Today was a lot of moving so now I'm all tired.

A story about this hiking trip: So the route (that you can see here: ) that we went up is Dieter's private forest part here in Davos. There is few people that know about this path and you can tell; fallen trees here and there, the path is small, almost untraceable. But the terrain, the rocks and cliffs, few smaller hidden places with beautiful flowers. This is where Dieter brings the clients of his company to take them off of the work and so. It was just magnificent!

Thursday May 26, 2016 #

5 PM

biking warm up/down 13:58 [2] 5.82 km (25.0 kph) +12m
ahr:142 max:173 shoes: Adidas adizero Boost 3.0

Warm up by bike from home to city. Sprinting through all the crowd and tourists.

orienteering (sprint) 29:15 [3] *** 6.86 km (4:16 / km) +121m 3:55 / km
ahr:183 max:194 30c shoes: Adidas adizero Boost 3.0

Had a fun time today in the center of Zürich with a lot of tourists glancing over their shoulders when I passed by. It made running full speed impossible but at least I got a good coordination training when trying to slalom through all of them.
Control challenge: 214/338
Link to the map:
6 PM

biking warm up/down 21:00 [2] 5.78 km (16.5 kph) +76m
ahr:154 max:174 shoes: Adidas adizero Boost 3.0

Warm down by bike from city to home.

Wednesday May 25, 2016 #

8 PM

running race (track race) 2:03 [5] 0.8 km (2:34 / km)
ahr:192 max:202 shoes: Adidas middle distance spikes

Track race in Freienbach.

running warm up/down 16:00 [2] 3.39 km (4:43 / km)
ahr:153 max:162 shoes: Adidas adizero Boost 3.0

warm up before the race.
9 PM

running warm up/down 19:00 [2] 3.1 km (6:08 / km)
ahr:161 max:172 shoes: Adidas adizero Boost 3.0

Warm down after the race.

Tuesday May 24, 2016 #

stretching 45:00 [0]
shoes: Vibram five fingers Orange pin

A little stretching with table-O's.

Sunday May 22, 2016 #

10 AM

orienteering race (sprint) 14:51 [4] *** 3.39 km (4:23 / km) +66m 4:00 / km
ahr:183 max:196 29c shoes: Vibram five fingers Orange pin

Sprint race in the beautiful city of Winterthur. A very warm weather again (80 degrees fahrenheit!!) and a good course with many controls!
Control challenge: 184/263 (got challenged 5 more!)
Link to the map:

Saturday May 21, 2016 #

12 PM

running 59:36 [3] 11.1 km (5:22 / km) +473m 4:26 / km
ahr:168 max:182 shoes: Adidas adizero Boost 3.0

Nice warm weather and easy running to start a very nice Saturday!
1 PM

Strength 11:00 [1]
ahr:138 max:155

After the run, a tight 11min core strength with push-ups and so on. REALLY warm in the sun, I guess summer is here.

Friday May 20, 2016 #

3 PM

basketball 1:25:00 [2]
ahr:122 max:152 shoes: Adidas D Rose 5 Boost

A few hoops since a while, summer is coming!

Wednesday May 18, 2016 #

6 PM

running warm up/down 17:56 [2] 3.3 km (5:26 / km)
ahr:156 max:164 shoes: Adidas adizero Boost 3.0

Warm up
7 PM

running (intervals) 37:00 [3] 3.7 km (10:00 / km)
ahr:175 max:186 shoes: Adidas middle distance spikes

Track training with LC Uster. 1x1200m + tempo 1200(200m fast, 200m walking) + 3x400m accelerating. Felt pretty good, in one week going to hit the track for 800m competition, will see what that turns out to be.
8 PM

orienteering warm up/down (sprint) 10:45 [2] *** 2.27 km (4:44 / km) +32m 4:25 / km
ahr:163 max:171 15c shoes: Adidas adizero Boost 3.0

When starting the track training, I noticed that there is an orienteering training going on around in the city of Uster, so I decided to go pick up a map and as warm down I run this sprint course.
Control challenge: 155/258
Link to the map:

Tuesday May 17, 2016 #

6 PM

orienteering (sprint) 9:15 [3] *** 2.16 km (4:17 / km) +38m 3:56 / km
ahr:167 max:184 12c shoes: Vibram five fingers Orange pin

Nice small park near Zurich University. A few years ago the world cup sprint was partly organised on this map.
Control challenge: 128/258
Link to the map:

orienteering (sprint) 9:10 [3] *** 2.15 km (4:16 / km) +40m 3:54 / km
ahr:178 max:187 12c shoes: Vibram five fingers Orange pin

Another short sprint on the same map but with a different course. To the 6th control I didn't first notice the underground tunnel so that went bad, luckily it was the only one.
Control challenge: 140/258
Link to the map:

Monday May 16, 2016 #

10 AM

orienteering race (long sprint) 39:35 [3] *** 9.11 km (4:21 / km) +35m 4:16 / km
ahr:174 max:187 39c shoes: Vibram five fingers Orange pin

A little different sprint in 46. Zuger Frühlings-OL competition. Course length 5.8km(on the line) and 39 controls(of which there was one control on the course that we had to visit twice so 38 controls more for the challenge.
Control challenge: 116/258 (Got challenged 10 more today)
Link to the map:
9 PM

Armchair-O 15 [0]

Armchair with Evalin.

Sunday May 15, 2016 #

1 PM

biking warm up/down 40:56 [2] 8.21 km (12.0 kph) +386m
ahr:149 max:168 shoes: VJ Bold black/orange

Warm up to training. Look at that climb...!!!? (and it was one big hill...)
2 PM

orienteering (long) 1:07:11 [3] *** 9.73 km (6:54 / km) +445m 5:37 / km
ahr:164 max:183 19c shoes: VJ Bold black/orange

This time a little more roads and paths on the map but still nice orienteering. It wasn't even raining so it was nice! And the views were also nice. No big mistakes, but speed was quite low because the warm up on the bike was so hard, that hill was a little too much.
Control challenge: 78/248
Link to the map:
3 PM

biking warm up/down 20:17 [2] 8.36 km (24.7 kph) +43m
ahr:131 max:156 shoes: Adidas adizero Boost 3.0

Warm down from training to home. This time I had fun coming down that big steep hill, going faster than cars on that road, what a feeling!

Saturday May 14, 2016 #

4 PM

orienteering (long) 59:24 [2] *** 6.33 km (9:23 / km) +332m 7:26 / km
ahr:156 max:175 21c shoes: VJ Bold black/orange

A very nice terrain near Adliswil called Sihlwald. I enjoyed the training even if while starting it was raining like crazy and I was all wet before coming to first control. One bigger mistake was at 4th control, had too much speed and will to go up and then found myself up on the road.
Control challenge: 59/248
Link to map:

biking warm up/down 24:33 [2] 7.72 km (18.9 kph) +162m
ahr:143 max:168 shoes: VJ Bold black/orange

Warm up biking to training.
5 PM

biking warm up/down 20:00 [2] 7.61 km (22.8 kph) +109m
ahr:148 max:168 shoes: VJ Bold black/orange

Warm down from training back to the house. Really looking forward to Tiomila tonight, tho sadly this is the first time I'm watching it from home...

Friday May 13, 2016 #

6 PM

biking 19:00 [2] 6.42 km (20.3 kph) +66m
ahr:142 max:164 shoes: Adidas Adizero Boost 2.0 viole

Warm up, from home to training.

orienteering long (long) 45:00 [2] ** 7.52 km (5:59 / km) +231m 5:11 / km
ahr:164 max:180 15c shoes: Adidas Adizero Boost 2.0 viole

Running training with an easier pace after yesterday and the day before.
Control challenge: 38/248 done
Link to map:

7 PM

biking warm up/down 15:00 [2] 6.38 km (25.5 kph) +26m
ahr:150 max:175 shoes: Adidas Adizero Boost 2.0 viole

Warm down, biking from training to home.

Thursday May 12, 2016 #

6 PM

running tempo 40:51 [2] 9.87 km (4:08 / km) +135m 3:52 / km
ahr:161 max:178 shoes: Adidas adizero Boost 3.0

Finally back on the normal speed, hills and terrain. How I love Switzerland
7 PM

Strength 35:00 [1]
ahr:89 max:122 shoes: Vibram five fingers Pink

Wednesday May 11, 2016 #

11 AM

biking intervals 30:00 [3]
ahr:145 max:187 shoes: Adidas adizero Boost 3.0

Lactat test(again) on the bike:
5min warm up then every 3min upgrade of level in the following order:
70 watts, 100, 130, 160, 190, 220, 250 and at the last one heartbeat beeing at 197.
7 PM

running intervals (on track) 30 [4] 3.02 km (10 / km)
ahr:172 max:193 shoes: Adidas middle distance spikes

Interval training on track:
1000m 3:03 + 3x200m 31/30/28 + 3x100m 15/14/13

running warm up/down 25:00 [2] 4.5 km (5:33 / km)
ahr:150 max:156 shoes: Adidas adizero Boost 3.0

Warm up/down

Monday May 9, 2016 #

Strength 1:15:00 [2]
ahr:134 max:162 shoes: Vibram five fingers Orange pin

Hard strength training back at home in Helsinki.

Sunday May 8, 2016 #

4 PM

running race (cross country) 19:55 [4] 6.02 km (3:19 / km)
shoes: Adidas adizero Boost 3.0

Cross country running race. Had an accident in a downhill and hit my arm into a metallic stick but luckily not a big thing. 1 week without lifting with the right hand.

running warm up/down 30:00 [2] 5.6 km (5:21 / km)
ahr:161 max:171 shoes: Adidas Adizero Boost 2.0 viole

Warm up/down a little longer because of the race.

Saturday May 7, 2016 #

11 AM

running 55:00 [2] 11.7 km (4:42 / km)
shoes: Adidas adizero Boost 3.0

A nice and easy run after yesterday's sprint and before tomorrow's cross country running race.

Friday May 6, 2016 #

7 PM

orienteering race (sprint) 15:21 [5] *** 4.08 km (3:46 / km) +29m 3:38 / km
ahr:189 max:202 23c shoes: Vibram five fingers Orange pin

Sprint at Pietarsaari, Finland.
Control challenge: 23/248

running warm up/down 25:00 [2]
ahr:154 max:161 shoes: Adidas adizero Boost 3.0

Warm up/down

« Earlier | Later »