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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  orienteering14 10:35:06 60.15(10:34) 96.8(6:34) 736325c
  running17 8:02:00 43.19 69.5
  swimming6 5:10:00 11.06(28:02) 17.8(17:25)
  swimrun1 1:49:00 7.8(13:59) 12.55(8:41)
  Strength3 1:35:40
  Total36 27:11:46 122.19 196.65 736325c

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Wednesday Aug 31, 2016 #

9 AM

orienteering 12:00 [3] 1.9 km (6:19 / km)
shoes: VJ Bold black/orange

Orienteering training gone terribly wrong. I fell between to rocks and hit my leg. So a little rest for me. Let's hope that I can run in the finnish champs.

Tuesday Aug 30, 2016 #

9 AM

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas adizero Boost 3.0

Warm up

running (drills) 30:00 [2]
shoes: Adidas adizero Boost 3.0

Drills, running drills and stretching.

running 20:00 [4]
shoes: Adidas adizero Boost 3.0

2x5x60m on the road + 2x40m full uphill
10 AM

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas adizero Boost 3.0

Cool down
12 PM

running warm up/down 13:00 [3] 2.3 km (5:39 / km)

Warm up

Strength (gym) 45:00 [3]

At the gym with a basketball friend.
1 PM

running warm up/down 14:00 [3] 2.4 km (5:50 / km)

Cool down

Monday Aug 29, 2016 #

3 PM

running 30:00 [3] 6.7 km (4:29 / km)
shoes: Adidas adizero Boost 3.0

4 PM

Strength (core) 40 [3]
shoes: Vibram five fingers Orange pin

Sunday Aug 28, 2016 #

2 PM

running 46:00 [3] 10.8 km (4:16 / km)
shoes: Adidas adizero Boost 3.0

Saturday Aug 27, 2016 #

11 AM

orienteering race (relay) 28:12 [4] *** 5.8 km (4:52 / km) +95m 4:30 / km
12c shoes: VJ Bold black/orange

Relay of the same competition, second leg for me: no mistakes, just pushing at full speed all the flat and downhill parts.

Friday Aug 26, 2016 #

10 AM

running warm up/down 16:00 [2] 2.9 km (5:31 / km)
shoes: Adidas adizero Boost 3.0

Warm up to competition center.
11 AM

orienteering race 44:26 [4] *** 7.6 km (5:51 / km) +110m 5:27 / km
18c shoes: VJ Bold black/orange

Finnish school champs in Kajaani. A good race with only two 10sec mistakes. Ended up 4th, just 7secs from the podium. Atleast we had a great party after the race!
12 PM

running warm up/down 16:00 [2] 2.7 km (5:56 / km)
shoes: Adidas adizero Boost 3.0

Cool down back to the hotel.

Thursday Aug 25, 2016 #

8 PM

running 25:00 [2] 5.2 km (4:48 / km)
shoes: Adidas adizero Boost 3.0

light jog after bus trip to Kajaani.

Wednesday Aug 24, 2016 #

9 AM

orienteering long 1:18:00 [2] *** 10.9 km (7:09 / km) +176m 6:37 / km
12c shoes: VJ Bold black/orange

Prep training for finnish long distance champs.

Tuesday Aug 23, 2016 #

8 AM

running warm up/down 10 [2] 1.9 km (5 / km)
shoes: Vibram five fingers Orange pin

warm up

running 1:05:00 [3] 4.7 km (13:50 / km)
shoes: Vibram five fingers Orange pin

Longer drills, running technique and sprints(2x5x60m + 2x40m)
9 AM

running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Vibram five fingers Orange pin

cool down
4 PM

running warm up/down 15:00 [2] 2.9 km (5:10 / km)
shoes: VJ Bold black/orange

warm up

orienteering intervals 27:36 [5] *** 6.4 km (4:19 / km)
16c shoes: VJ Bold black/orange

2x3k relay intervals with mass start. prep training for Saturday.

running 15:30 [2] 3.1 km (5:00 / km)
shoes: VJ Bold black/orange

cool down

Monday Aug 22, 2016 #

5 PM

orienteering 1:14:50 [3] *** 8.2 km (9:08 / km) +250m 7:55 / km
17c shoes: VJ Bold black/orange

Had to stop for a few longer stops to collect mushrooms because there was so much of them!!

Friday Aug 19, 2016 #

8 AM

running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Vibram five fingers Orange pin

warm up

Strength (core) 50:00 [3]

Core training with new athletics coach. New moves lead to finding new muscles.
9 AM

running warm up/down 11:30 [2] 2.0 km (5:45 / km)
shoes: Vibram five fingers Orange pin

cool down

Thursday Aug 18, 2016 #

8 AM

running warm up/down 13:00 [3] 2.5 km (5:12 / km)
shoes: Adidas adizero Boost 3.0

warm up

running 1:10:00 [3] 3.7 km (18:55 / km)
shoes: Adidas adizero Boost 3.0

stretching, running drills and sprints.

running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: Adidas adizero Boost 3.0

cool down
4 PM

orienteering intervals (sprint) 18:00 [4] *** 3.9 km (4:37 / km)
25c shoes: Vibram five fingers Orange pin

3x1k sprint intervals in the beautiful urban terrain of Länsi-Pasila in Helsinki.

running warm up/down 13:00 [3] 2.6 km (5:00 / km)
shoes: Vibram five fingers Orange pin

warm up
5 PM

running warm up/down 13:50 [2] 2.6 km (5:19 / km)
shoes: Vibram five fingers Orange pin

cool down

Tuesday Aug 16, 2016 #

swimming 45:00 [3] 2.2 km (20:27 / km)

Monday Aug 15, 2016 #

5 PM

orienteering (middle) 35:00 [3] *** 5.2 km (6:44 / km) +105m 6:07 / km
13c shoes: VJ Bold black/orange

Sunday Aug 14, 2016 #

12 PM

swimrun race 1:49:00 [4] 12.55 km (8:41 / km)
shoes: Vibram five fingers Orange pin

So today was the time for the race. Not mentioned before: the race is a pair race and my pair is a swimmer that isn't good at running and I'm a runner that is bad at swimming. So the idea is to run to a lake, swim over, run to the next one, swim over and so on... There is 10k of running and 2.5k of swimming. And you have to stay with your pair all the time.
So the race started well, run to the first and longest swim, started swimming but without a good rythm. Then our rope opened up so we had to stop in the water and tie it up again. On the second swim we both got our swimming rythm at a good point and running went well too! We continued to speed up until the end and we ended up beeing on 4th position!

Friday Aug 12, 2016 #

7 AM

swimming 1:15:00 [2] 5.1 km (14:42 / km)

Morning swim again with the same equipment.
Rest of the day was resting and sightseeing.

Thursday Aug 11, 2016 #

7 AM

swimming 45:00 [2] 3.2 km (14:04 / km)

Morning swim which was quite fine without anybody else in the pool. Ready for the day!
12 PM

orienteering race (middle long) 1:44:45 [4] *** 14.5 km (7:13 / km)
100c shoes: VJ Bold black/orange

Today there was a more special race in Tallinn o week categories. In men Elite it was 100controls and 13k. The first 5 controls I was waking up my routines. Then, after 20 controls I could speed up a little and I could keep up that speed up until 70 where it started to get into my head already. After 80 my head started to feel heavy. After 90 I started feeling hungry and thats when a russian caught me up, fortunately. What a truly different kind of experience!
Results here: http://www.wmoc2016.ee/2016/tow2016/day_4.htm#M21A
4 PM

orienteering 29:00 [3] *** 2.9 km (10:00 / km)
10c shoes: VJ Bold black/orange

After this terribly long middle distance race, I still had the honour to pick up 10 controls from the forest, goes as a longer cool down.

Wednesday Aug 10, 2016 #

orienteering race (middle long) 58:32 [4] *** 10.2 km (5:44 / km)
25c shoes: VJ Bold black/orange

Today was a good race without mistakes and it felt good. The result wasn't bad either.
Results here: http://www.wmoc2016.ee/2016/tow2016/day_3.htm#M21A

swimming 1:05:00 [2] 3.1 km (20:58 / km)

This time swimming with both paddles and pull buoy. Now the technique hits almost perfect so I think I can start swimming and I'm ready for Sunday

Tuesday Aug 9, 2016 #

11 AM

orienteering (long) 56:28 [3] *** 8.9 km (6:21 / km)
22c shoes: VJ Bold black/orange

Training day in a really nice and especially fast terrain. Will be the similar kind of terrain next year in WOC.
3 PM

swimming 45:00 [2] 2.9 km (15:31 / km)

This time swimming with hand paddles. Was going well.

Monday Aug 8, 2016 #

7 AM

orienteering (sprint) 55:00 [3] *** 6.3 km (8:44 / km)
32c shoes: Adidas adizero Boost 3.0

Setting out controls for the final of the WMOC. I sat out 32 and checked 35 of 135.
4 PM

swimming 35:00 [2] 1.3 km (26:55 / km)

So on Sunday I will have a swimrun competition and I'm not the best swimmer so I have to train my technique a little bit. Luckily, there is a 50m pool in our hotel!

Sunday Aug 7, 2016 #

orienteering race (sprint) 13:17 [4] *** 4.1 km (3:14 / km)
23c shoes: Vibram five fingers Orange pin

Finally back after summer vacation which included a lot of golf and studying. Today morning we headed out to Tallinn for WMOC where I'll be volunteering and Tallinn o week where I'll be running. Today was time for some spint. Nice park with small lakes and flower plantings all around. Funniest part was that we had a marked route in the second third of the race that went inside a building and it was a little surprising.
Results here: http://www.wmoc2016.ee/2016/tow2016/day_1.htm#M21A

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