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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  running28 14:24:54 109.28(7:55) 175.87(4:55) 1060
  orienteering9 6:05:37 39.1(9:21) 62.92(5:49) 1076122 /143c85%
  Strength6 3:31:00
  drills1 20:00
  Total33 24:21:31 148.38 238.79 2136122 /143c85%
averages - sleep:7.3

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Saturday Dec 28, 2019 #

7 PM

orienteering 46:42 [3] 7.95 km (5:52 / km) +142m 5:24 / km
shoes: Adidas Adizero Adios Orange

Sick line-O as a birthday gift from Emma. Probably the coolest gift in a while!

The second part of the gift turned out to be too well planned for my brain to understand

Friday Dec 27, 2019 #

5 PM

running 30:58 [4] 8.0 km (3:52 / km) +74m 3:42 / km
shoes: Adidas Adizero Adios Orange

Little birthday stroll with fast pace

Wednesday Dec 25, 2019 #

5 PM

running 2:02:12 [2] 25.0 km (4:53 / km) +182m 4:43 / km
shoes: Adidas Adizero Adios Orange

25k for 25th

Normally I run 24k on 24th but since yesterday was all about making christmas dinner I didn't have time to go for a run.

Monday Dec 23, 2019 #

6 PM

running 1:08:24 [3] 15.74 km (4:21 / km) +172m 4:07 / km
slept:7.0 shoes: Adidas Adizero Boost 2.0 viole

Finally, some good running

Sunday Dec 22, 2019 #

8 PM

Note
slept:7.0 (rest day)

Today or this weekend hasn't really been easy so I decided not to go running when I got home at 10pm.
I'm also moving in a few days
Haven't gotten any presents yet.
I think I'm gonna be in kind of a hurry the next few days

Saturday Dec 21, 2019 #

8 PM

Note
slept:6.5 (rest day)

Was planning on going for a nice long run after work but my plans got cancelled... My mom broke her knee cap so I had to drive her to the hospital, then change the tires in her car and after get her back home so now I'm way too exhausted to go out and its too late. Oh well, tomorrow then.

Friday Dec 20, 2019 #

12 PM

running warm up/down 15:45 [2] 3.12 km (5:03 / km)
shoes: Adidas Adizero Adios 4

Strength (Core) 40:00 [1]
shoes: Adidas Adizero Adios 4

Thursday Dec 19, 2019 #

5 PM

running warm up/down 5:46 [2] 1.1 km (5:15 / km)
shoes: Adidas Terrex Agravic 355 grey

6 PM

orienteering race (Night) 40:56 [5] *** 8.42 km (4:52 / km) +121m 4:32 / km
spiked:15/16c shoes: Adidas Terrex Agravic 355 grey

Night-cup again:

I had a stressful day at work so I decided to unleash all that negative energy into tonight's training. Started full out and was leading at 2 which was the first common control. From there, the big pack just behind me had a different forking so I ran the butterfly loops alone. Had a very good flow and kept doing my thing until 10 where the course met again and I was 10meters ahead of the next runners. Einari passed me after that and I couldn't hold on to him until the end but strong finish anyway. Only 1min behind him at the end which is already much better than 2,5min last week!

running warm up/down 14:01 [2] 2.52 km (5:34 / km) +10m 5:27 / km
shoes: Adidas Terrex Agravic 355 grey

Wednesday Dec 18, 2019 #

11 AM

Strength (Core) 31:00 [1]
shoes: Adidas Adizero Adios 4

12 PM

running (Treadmill) 30:25 [2] 6.62 km (4:36 / km)
shoes: Adidas Adizero Adios 4

6 PM

running 1:20:06 [2] 15.59 km (5:08 / km) +205m 4:49 / km
shoes: Adidas Adizero Boost 2.0 viole

Slow in the rain and wind, a storm is coming up in the night.

Tuesday Dec 17, 2019 #

4 PM

running warm up/down 18:42 [2] 3.43 km (5:27 / km)
shoes: Adidas Adizero Adios 4

drills 20:00 [2]
shoes: Adidas Adizero Adios 4

running intervals 40:00 [3] 9.42 km (4:15 / km)
shoes: Adidas Adizero Adios 4

9 x 1k at 3'25min/k
Laps: 3'26, 3'26, 3'23, 3'22, 3'23, 3'25, 3'24, 3'23, 3'21
Lactates: after 5th 4,7 mmol, after 9th 6,5 mmol

Today felt really flowy all the way and the others said that its clear I'm developping a lot. I could truly feel it as well and the low lactates also show that. So happy
5 PM

running warm up/down 18:20 [2] 3.12 km (5:53 / km)
shoes: Adidas Adizero Adios 4

Monday Dec 16, 2019 #

11 AM

Strength (Core) 35:00 [1]
shoes: Adidas Adizero Adios 4

running (treadmill) 13:45 [2] 2.82 km (4:53 / km)
shoes: Adidas Adizero Adios 4

Sunday Dec 15, 2019 #

6 PM

running 1:16:59 [2] 15.11 km (5:06 / km) +168m 4:50 / km
shoes: Adidas Adizero Prime LTD

Saturday Dec 14, 2019 #

12 PM

running warm up/down (treadmill) 13:45 [2] 2.85 km (4:49 / km)
shoes: Adidas Adizero Adios 4

Strength (Core) 40:00 [1]
shoes: Adidas Adizero Adios 4

Friday Dec 13, 2019 #

12 PM

running warm up/down (treadmill) 15:24 [2] 3.02 km (5:06 / km)
shoes: Adidas Adizero Adios 4

Strength (Core) 35:00 [1]
shoes: Adidas Adizero Adios 4

running 39:03 [2] 6.11 km (6:23 / km)
shoes: Adidas Adizero Prime LTD

Nice easy run with Emily and then dinner after with her and Andreas! Lovely evening

Thursday Dec 12, 2019 #

5 PM

running warm up/down 12:05 [2] 2.12 km (5:42 / km)
shoes: Adidas Terrex Agravic 355 grey

6 PM

orienteering race (Night) 45:32 [4] 7.52 km (6:03 / km) +127m 5:35 / km
shoes: Adidas Terrex Agravic 355 grey

Good mass start event once again. About 65 people on the start line. Got a different forking in the beginning than others so we took off with Eikka. After a long leg to 3rd, we had a different to 4th. Then went alone 4-6 clearly but then to 7 made a mistake and a group got passed me. Hung at the back of the pack and hit the full gear on just before last control. Got a solid lead leaving the control and kept the lead to the finish. Solid fun.
7 PM

running warm up/down 11:58 [2] 2.01 km (5:57 / km)
shoes: Adidas Terrex Agravic 355 grey

Wednesday Dec 11, 2019 #

6 PM

running 1:05:03 [2] 12.95 km (5:01 / km) +87m 4:52 / km
shoes: Adidas Adizero Boost 2.0 viole

Heavy rain and strong winds plus a bus driver splashing a huge wave of water on me = LOVELY conditions!

Monday Dec 9, 2019 #

6 PM

Note
slept:8.0

Studied route to christmas 1-9

Sunday Dec 8, 2019 #

10 AM

running warm up/down 19:29 [2] 3.27 km (5:57 / km) +51m 5:32 / km
shoes: Adidas Terrex Agravic 355 grey

orienteering race (relay) 40:25 [5] *** 7.95 km (5:05 / km) +161m 4:37 / km
spiked:10/11c shoes: Adidas Terrex Agravic 355 grey

Mass start relay training: Full speed from the start, and at 2 I already found myself alone, I must have had a shorter forking. 3 and 4 easily with Ali joining me. The long leg to 5 split us up and even if I thought that going around on the road was the best choice it clearly wasn't since I was about 20sec behind the group at the control. At this point Olli had already taken off so there was no way to catch him. So I caught up with the group of 5 and stayed with them until 8 where I tried to make a move. Kinda worked because I got myself a bit of a gap. Next controls were fine but soon I found myself going straight and the others going around so I lost some time and ended up 4th after a tough fight from last control. roughly 3min behind Olli.

Map with gps's:
http://3drerun.worldofo.com/?id=-635544&type=i...
11 AM

running warm up/down 13:35 [2] 2.21 km (6:09 / km) +36m 5:41 / km
shoes: Adidas Terrex Agravic 355 grey

Saturday Dec 7, 2019 #

10 AM

orienteering (sprint) 42:23 [2] *** 8.21 km (5:10 / km) +51m 5:00 / km
spiked:41/48c shoes: Adidas Adizero Adios 4

Memory sprint: 4 different courses from technically easiest to hardest. Idea was to only read the map at a control(originally: only read map when you can see the control), memorize the leg there and then not look at the map during the leg. First two courses were pretty easy flow since you could almost see the control point from the previous one. 3rd and 4th were clearly harder since not only did you not see where you were going but there was also a lot of different route choices to take. What also made it difficult was the fact that most of the control points were behind something so even if I was very close I just couldn't remember the actual control point anymore.

I think I should do more of something like this to get my sprint performance flow in races to a good level. Something we agreed on with the guys after the training was that even for the harder legs you would have only needed an extra 2nd glance at the map(like at 2/3 of the leg) to get all the way to the controls. So I think LESS TIME ON MAP READING is something I wanna achieve before next summer.
5 PM

orienteering (Night) 1:24:34 [2] *** 8.27 km (10:14 / km) +237m 8:57 / km
spiked:3/8c shoes: Adidas Terrex Agravic 355 grey

Night-O, corridor + normal: For otherwise such a good weekend, this was definitely a huge low point... A lot to work on with night skills or maybe not run night at all? IF you want to amuse yourself, go check the gps from the following link:

http://3drerun.worldofo.com/?id=-635296&type=i...

Friday Dec 6, 2019 #

9 AM

running warm up/down 13:19 [2] 2.65 km (5:02 / km) +12m 4:55 / km
shoes: Adidas Adizero Adios 4

10 AM

orienteering race (sprint) 13:02 [4] *** 3.15 km (4:08 / km) +15m 4:02 / km
spiked:12/13c shoes: Adidas Adizero Adios 4

Knock-out Qualification: easy shake out to get ready for the afternoon's finals

running warm up/down 5:49 [2] 1.2 km (4:51 / km)
shoes: Adidas Adizero Adios 4

12 PM

orienteering race (sprint) 7:32 [5] *** 2.12 km (3:33 / km) +27m 3:20 / km
spiked:15/16c shoes: Adidas Adizero Takumi Zen 5

Knock-out sprint, Semifinal: Good start and going into 2 I was leading already. I think I had chosen the best of the three options and I could tell that nobody else had the same as me. So I hit it hard and ended up way in the lead(50m gap to the next ones). But just a few controls after the forking I misread a turn and lost the lead... Anyways, I had enough to push at the end and get to the Final.

orienteering race (sprint) 8:02 [5] *** 2.27 km (3:32 / km) +32m 3:18 / km
spiked:12/14c shoes: Adidas Adizero Takumi Zen 5

Knock-out, Final: Got drifted to the back of the group at the start but jumped in the lead after 2nd control. 4th was a long leg just before the forking. Luukas and I took a different route than the others and ours was better so I got in the lead before the forking. Again, chose the shortest and fastest option but this time so did Olli. Leaving 4th I misread the map again and Olli managed to get past me. Since we had the best of the three options we were way ahead of the others after the forkings. Tried to get past Olli at every possible corner but he took the best route choice every time and I just couldn't be any faster. Victory was so close but at least I had a good day and finished just behind Olli and clearly way ahead of the others.

running warm up/down 4:21 [2] 0.77 km (5:39 / km)
shoes: Adidas Adizero Takumi Zen 5

Thursday Dec 5, 2019 #

5 PM

running warm up/down 14:36 [2] 3.14 km (4:39 / km) +33m 4:25 / km

6 PM

orienteering (Night) 36:29 [4] *** 7.06 km (5:10 / km) +163m 4:38 / km
spiked:14/17c shoes: Adidas Terrex Agravic 355 grey

First training of my club's training camp from home. Fast terrain and a lot of fast guys out there. Somehow I got away from the pack early on with just one other guy and we kept the lead until the end. Such a good way to start this weekend!

running warm up/down 15:41 [2] 2.63 km (5:58 / km) +30m 5:38 / km

Wednesday Dec 4, 2019 #

6 PM

Note
(rest day)

Been really busy with work lately that I really needed a rest today, yet again.

Very excited for the weekend and my club's training camp here in Helsinki!

Tuesday Dec 3, 2019 #

12 PM

running (treadmill) 17:02 [2] 3.72 km (4:35 / km)
slept:8.0 shoes: Adidas Adizero Adios 4

1 PM

running intervals (treadmill) 26:21 [4] 6.78 km (3:53 / km)
shoes: Adidas Adizero Adios 4

2x2000m + 6x200m

running warm up/down (treadmill) 12:00 [2] 2.4 km (5:00 / km)
shoes: Adidas Adizero Adios 4

Monday Dec 2, 2019 #

12 PM

running warm up/down (treadmill) 15:00 [2] 3.25 km (4:37 / km)
slept:7.5 shoes: Adidas Adizero Adios 4

Strength (Core) 15:00 [1]
shoes: Adidas Adizero Adios 4

Strength (Lift) 15:00 [1]
shoes: Adidas Adizero Adios 4

1 PM

running warm up/down (treadmill) 15:00 [2] 3.2 km (4:41 / km)
shoes: Adidas Adizero Adios 4

Sunday Dec 1, 2019 #

Note
(rest day)

December starting with rest and packing stuff for my new appartement

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