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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  running32 24:45:09 191.99(7:44) 308.97(4:48) 2824
  orienteering9 7:10:39 46.51(9:16) 74.85(5:45) 1538146 /161c90%
  Strength3 2:10:00
  Armchair-O1 15:00
  Total38 34:20:48 238.49 383.82 4362146 /161c90%
  [1-5]37 34:05:48

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Monday Mar 30, 2020 #

7 PM

running 53:17 [1] 9.95 km (5:21 / km) +171m 4:56 / km
shoes: Adidas Adizero Adios 4

50min trail run + 5x10s easy rolling strides

How good can a 50min trail run feel?? It was like running on clouds and to top it off the sunset was the nicest I've seen in a while. Enjoy the small things in life in these times

Sunday Mar 29, 2020 #

2 PM

Note
(rest day)

Just woke up, wild evening/night at work. Normally I don't work night shift but when Finland's chillest millionaire calls you can't say no, right? Damn it was a fun way to spend some time driving! Probably more of this during the upcoming week.
I know I should be fully focused on training since there's so much extra time at the moment but I think it was a good change to my regular repeating daily cycle and now I feel a bit more alive again. Rest is needed

Saturday Mar 28, 2020 #

2 PM

orienteering 1:15:57 [3] 10.31 km (7:22 / km) +347m 6:18 / km
shoes: Adidas Terrex Agravic Flow

Crazy line-o on a contour map. Really hard to stay on the line in this terrain but managed to do it pretty well except for one mistake.
Map: https://www.strava.com/activities/3229003009

Friday Mar 27, 2020 #

6 PM

running 45:37 [3] 10.72 km (4:15 / km) +129m 4:01 / km
shoes: Adidas Adizero Adios 4

Friday segment chase. Got 2/3 of the ones I tried!

Thursday Mar 26, 2020 #

4 PM

running 1:26:51 [3] 20.17 km (4:18 / km) +198m 4:06 / km
shoes: Adidas Adizero Adios 4

+8 and sunny outside, headphones on and just enjoying how easy running faster feels at the moment!

Wednesday Mar 25, 2020 #

5 PM

running 54:26 [2] 12.07 km (4:31 / km) +85m 4:21 / km
shoes: Adidas Adizero Adios 4

Out and back to sheep island. Very hard headwind on the way back so that was tough

Tuesday Mar 24, 2020 #

6 PM

running warm up/down 11:32 [2] 2.23 km (5:10 / km) +12m 5:02 / km
shoes: Adidas Terrex Agravic Flow

orienteering intervals 33:13 [4] *** 6.09 km (5:27 / km) +125m 4:57 / km
spiked:13/14c shoes: Adidas Terrex Agravic Flow

4x1k o-intervals with a jog to the next start between intervals.

1. 4:18min 1.13km / rest 1:10min 0.06km
2. 5:50min 1.16km / rest 6:26min 0.96km
3. 5:24min 1.22km / rest 3:48min 0.45km
4. 7:28min 1.15km /

running warm up/down 13:48 [2] 2.33 km (5:55 / km) +25m 5:37 / km
shoes: Adidas Terrex Agravic Flow

Monday Mar 23, 2020 #

Armchair-O 15:00 [0]
(rest day)

Sunday Mar 22, 2020 #

4 PM

running long 2:16:27 [2] 30.33 km (4:30 / km) +281m 4:18 / km
shoes: Adidas Adizero Adios 4

A looong one with a little bit of zigzag in the city

Saturday Mar 21, 2020 #

6 PM

running 59:45 [2] 13.3 km (4:30 / km) +76m 4:22 / km
shoes: Adidas Adizero Adios 4

Saturday fun run into the sunset, this time on the east side of the city center!

Friday Mar 20, 2020 #

4 PM

Strength (Core) 45:00 [2]

Thursday Mar 19, 2020 #

5 PM

running warm up/down 22:45 [2] 4.42 km (5:09 / km) +12m 5:05 / km
shoes: Adidas Adizero Adios 4

running intervals 33:30 [5] 7.03 km (4:46 / km) +105m 4:26 / km
shoes: Adidas Adizero Adios 4

Sprint type intervals with stairs, short hills, tight corners

2 x 7min + 2 x 3,5min + 4x100m

A new type of training that I want to add to my weekly program as we are getting closer to WOC. Still need to work a bit on the exact intervals length since the 7min was just too much. Probably will try next week as 6 x 3,5min + 4x100m.
6 PM

running intervals 19:15 [2] 3.66 km (5:16 / km) +64m 4:50 / km
shoes: Adidas Adizero Adios 4

Wednesday Mar 18, 2020 #

6 PM

running 32:15 [2] 6.0 km (5:23 / km) +54m 5:09 / km
shoes: Adidas Adizero Adios 4

recovery

Tuesday Mar 17, 2020 #

11 AM

running warm up/down 25:03 [2] 5.16 km (4:51 / km) +36m 4:41 / km
shoes: Adidas Adizero Adios 4

running intervals 33:25 [5] 9.89 km (3:23 / km) +33m 3:19 / km
shoes: Adidas Adizero Adios 4

2 x 4 x 1k (1min/4min)

3'35, 3'32, 3'32, 3'32
4min rest
3'29, 3'30, 3'25, 3'23
12 PM

running warm up/down 17:25 [2] 2.55 km (6:50 / km) +39m 6:21 / km
shoes: Adidas Adizero Adios 4

Monday Mar 16, 2020 #

12 PM

running long 3:01:02 [2] 28.06 km (6:27 / km) +642m 5:47 / km
shoes: Adidas Terrex Agravic Flow

Looong hike/run in the lovely weather at Nuuksio national park. No better way to spend the day on my own, so peaceful!

Finnish gov just announced that Finland will close its borders from wednesday until 13th April for now.

Sunday Mar 15, 2020 #

1 PM

running 18:24 [2] 3.55 km (5:11 / km) +39m 4:55 / km
shoes: Adidas Adizero Adios 4

orienteering (sprint) 35:02 [5] 8.48 km (4:08 / km) +140m 3:49 / km
shoes: Adidas Adizero Adios 4

Knock-out day with 3 boys from Turku
2 PM

running warm up/down 14:33 [2] 2.66 km (5:28 / km)
shoes: Adidas Adizero Adios 4

Saturday Mar 14, 2020 #

6 PM

running 1:14:32 [2] 17.9 km (4:10 / km) +90m 4:04 / km
shoes: Adidas Adizero Adios 4

Easy Saturday fun run towards the sunset

Thursday Mar 12, 2020 #

6 PM

running warm up/down 15:05 [2] 3.34 km (4:31 / km) +5m 4:29 / km
shoes: Adidas Adizero Adios 4

orienteering intervals 28:26 [4] *** 7.37 km (3:51 / km) +56m 3:43 / km
spiked:34/37c shoes: Adidas Adizero Adios 4

HS Sprint cup Jätkäsaari:

B course for warm up, A course semi-hard
7 PM

running warm up/down 12:00 [2] 2.62 km (4:35 / km)
shoes: Adidas Adizero Adios 4

Wednesday Mar 11, 2020 #

6 PM

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

A bit exhausted and not well enough hydrated from yesterday so just some core while watching hockey

Tuesday Mar 10, 2020 #

5 PM

running warm up/down 25:54 [2] 5.29 km (4:54 / km) +36m 4:44 / km
shoes: Adidas Adizero Adios 4

6 PM

running race 31:19 [5] 9.0 km (3:29 / km) +99m 3:18 / km
shoes: Adidas Adizero Adios 4

Pirkkola test run: still tired from the weekend so that magical 31min limit was still not broken... BUT felt so smooth and was really enjoying it all the way. Its good to continue from here.

running warm up/down 24:40 [2] 5.0 km (4:56 / km) +33m 4:47 / km
shoes: Adidas Adizero Adios 4

Monday Mar 9, 2020 #

6 PM

running 33:02 [1] 6.47 km (5:06 / km)
shoes: Adidas Adizero Adios 4

Slow recovery, a bit tired from the weekend, mostly mentally.

+ some map study on old maps from next weekend's races in Italy. Sadly tho, it is looking like I have to cancel the trip and even more sad is that I won't get my money back:(

Sunday Mar 8, 2020 #

10 AM

running warm up/down 8:47 [3] 1.63 km (5:23 / km)
shoes: Adidas Terrex Agravic Flow

orienteering intervals (Relay) 44:36 [5] *** 7.96 km (5:36 / km) +150m 5:07 / km
spiked:12/13c shoes: Adidas Terrex Agravic Flow

HS home camp, relay training: Course split into two intervals. First one was good but just outside top6 so I had to start in the second group for the second interval. Went together with Jani for a bit. On the long leg to 13th I saw that Jani wanted to continue on a trail for longer so I took my chance and went straight. Would have been at the control before him and others but I don't know what I did, found myself far away from the control and it took me a while to understand where I was. Then I just jogged until the finish.... Really sucks

http://3drerun.worldofo.com/?id=-16768655&type...

Saturday Mar 7, 2020 #

10 AM

orienteering (sprint) 48:53 [3] *** 9.81 km (4:59 / km) +129m 4:41 / km
spiked:34/36c shoes: Adidas Adizero Adios 4

Memory sprint at Pasila. 4 courses from easy to hard. Idea was to only read the map when you can see the control(in close proximity)
6 PM

orienteering (Night) 1:33:52 [2] *** 10.74 km (8:44 / km) +367m 7:28 / km
spiked:14/15c shoes: Adidas Terrex Agravic Flow

Pair night-o with Ville. One had the even numbered controls and the other had odds and leading in turns

http://3drerun.worldofo.com/?id=-16768571&type...

Friday Mar 6, 2020 #

10 AM

running 1:14:12 [2] 16.41 km (4:31 / km) +120m 4:22 / km
shoes: Adidas Adizero Adios 4

Nice city tour with Einar and Olli in the lovely sunshine!
6 PM

running warm up/down 21:07 [2] 4.22 km (5:00 / km) +24m 4:52 / km
shoes: Adidas Terrex Agravic Flow

7 PM

orienteering (Night ) 44:30 [3] *** 7.27 km (6:07 / km) +84m 5:47 / km
spiked:8/12c shoes: Adidas Terrex Agravic Flow

Night-o to start the HS home camp. Definitely have to work more on my night-o skill if I want to be at least good in a race.

http://3drerun.worldofo.com/?id=-16768242&type...

running warm up/down 4:23 [2] 0.77 km (5:42 / km)
shoes: Adidas Terrex Agravic Flow

Thursday Mar 5, 2020 #

5 PM

running warm up/down 11:20 [2] 2.1 km (5:24 / km)
shoes: Adidas Adizero Adios 4

6 PM

orienteering (sprint) 11:09 [4] *** 2.9 km (3:51 / km) +64m 3:28 / km
spiked:13/15c shoes: Adidas Adizero Adios 4

HS Sprint cup course B: easy paced to warm up

orienteering (sprint) 15:01 [5] *** 3.92 km (3:50 / km) +76m 3:30 / km
spiked:18/19c shoes: Adidas Adizero Adios 4

HS Sprint cup course A: harder and darker too, fun!

running warm up/down 4:00 [2] 0.8 km (5:00 / km)
shoes: Adidas Adizero Adios 4

very short cool down

Wednesday Mar 4, 2020 #

5 PM

running 1:14:34 [2] 14.64 km (5:06 / km) +140m 4:52 / km
shoes: Adidas Adizero Adios 4

Wednesday group run with the boyzzz + sauna and dinner at my place!

Tuesday Mar 3, 2020 #

5 PM

running warm up/down 20:52 [2] 4.57 km (4:34 / km) +15m 4:30 / km
shoes: Adidas Adizero Adios 4

6 PM

running tempo 10:00 [4] 2.63 km (3:48 / km) +15m 3:42 / km
shoes: Adidas Adizero Adios 4

10min tempo at a pretty chill pace, should have maybe done a second one since this ended up so early.

running intervals 16:00 [4] 4.16 km (3:51 / km) +25m 3:44 / km
shoes: Adidas Adizero Adios 4

8x1min on/off
on pace = 3'20min/k
off pace = 4*25min/k

running warm up/down 28:45 [2] 6.34 km (4:32 / km) +50m 4:22 / km
shoes: Adidas Adizero Adios 4

Monday Mar 2, 2020 #

6 PM

running 52:25 [2] 11.15 km (4:42 / km) +63m 4:34 / km
shoes: Adidas Adizero Adios 4

Strength (Core) 20:00 [1]

Sunday Mar 1, 2020 #

5 PM

running long 1:22:52 [2] 15.85 km (5:14 / km) +108m 5:03 / km
shoes: Adidas Adizero Adios 4

Long run with Jasmiina. Was supposed to run 100min but at 70min a heavy wind started and soon after it was raining horizontally so we decided to head back.

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