Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Oct 31, 2013:

activity	#	time	miles		km		+m
running/walking	6	13:30:42	59.1	(13:43)	95.11	(8:31)	2692
orienteering	19	13:20:19	65.52	(12:13)	105.45	(7:35)	490
cycling	8	11:07:22	129.86		208.99
running	20	9:29:04	63.26	(9:00)	101.8	(5:35)
strength and conditioning	10	4:19:30
ballgames	2	1:51:50	6.74	(16:35)	10.85	(10:18)
crosstrainer	2	1:20:00
waterrunning	3	1:20:00
cordination	3	55:00	0.75		1.21
swimming	2	30:00	0.56		0.9
Total	50	57:43:47	325.79		524.31		3182

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Thursday Oct 31, 2013 #

4 PM

cycling 2:44:50 [2] 55.12 km (2:59 / km)
ahr:130 max:169

Heart rates are back, feeling like live again ;)

8 PM

strength and conditioning 20:00 [2]

Middle body

Wednesday Oct 30, 2013 #

4 PM

cycling (exercice cycling) 32:30 [1]

crosstrainer 50:00 [3]

30min+20min

strength and conditioning 20:00 [2]

Mostly for middle body

6 PM

cycling 46:00 [1] 15.0 km (3:04 / km)

Biking during the Yokuppi... Lost gps information :/

Tuesday Oct 29, 2013 #

Note

Might have realized what wrong wiht the leg... atleast feeling little better after some treatments :)

3 PM

strength and conditioning 1:00:00 [3]

At sportcenters running straigth, mostly for legs/thighs

5 PM

waterrunning 30:00 [3]

Who needs "waterrunning belt" for this? :P

C • The ones 2

swimming 10:00 [2]

Sunday Oct 27, 2013 #

1 PM

cycling 2:28:00 [1] 52.0 km (2:51 / km)

Saturday Oct 26, 2013 #

3 PM

cycling 1:25:00 [3] 31.0 km (2:45 / km)

Not that nice biking weather, so little bit better intensity, but shorter... Including many short intervals really hard intervals. Mainly small forest roads

Friday Oct 25, 2013 #

1 PM

cycling 1:52:22 [2] 36.6 km (3:04 / km)

Skiing trails

Thursday Oct 24, 2013 #

2 PM

cycling (exerice cycling) 30:00 [2]

waterrunning 30:00 [2]

crosstrainer 30:00 [2]

strength and conditioning 27:30 [2]

Wednesday Oct 23, 2013 #

12 PM

orienteering 42:40 [3] 4.5 km (9:29 / km)

7.22
11.58
12.26
10.54
In Tuohijärvi with Joni starting ok speed, but foot isn't normal now so then run little bit easier and then with Joni

running/walking 40:00 [1] 4.4 km (9:05 / km)

So it's going to be at least couple of days no running trainings because of my foot

5 PM

strength and conditioning 40:00 [3]

Strength for legs/tighs and on breaks some other move (middle or upper body) so doing something all the time

6 PM

swimming 20:00 [3] 0.9 km (22:13 / km)

waterrunning 20:00 [2]

Tuesday Oct 22, 2013 #

8 PM

running 20:52 [2] 3.85 km (5:25 / km)

Verkkailu Mummolapäivän jälkeen

Sunday Oct 20, 2013 #

11 AM

running/walking 3:06:26 [1] 20.95 km (8:54 / km) +900m 7:20 / km

Tapanila-Orienteering part-Messilä-6 hills-Tiirismaa-Orienteering part-Tapanila-Orienteering part...
In the end foot was getting little bit sore

orienteering 56:40 [3] 5.5 km (10:18 / km)

5 PM

strength and conditioning 20:00 [3]

Middle body

Saturday Oct 19, 2013 #

2 PM

running 28:00 [1] 4.28 km (6:33 / km)

orienteering 45:28 [5] 8.17 km (5:34 / km)

Halikko-relay. Best of the autumn and not far the best of the whole year, but maybe little bit because it was quite a easy terrain... Physically little tired so body wasn't fast today, but I managed to keep all the time quite good basic speed... To make better: 2. not enough agressive when grossing the field (little zikzak), 3. sailed little bit too much to rigth (even if the control is easier to take that way), 4. propaply faster to go under the cliffs at the beginning, 18. first run to almost to the wrong stone 19. straigthter... And like 19. you can always go straigthter, still more map reading and same time compass wacthing needed

Edit. Propaply got little bit tired at the end (looked the splits), which lead to not so fluent orienteering (when you are tired it is really hard to keep enough good map readind frequency)

Friday Oct 18, 2013 #

4 PM

running 54:16 [2] 10.05 km (5:24 / km)

orienteering 41:17 [3] 4.0 km (10:19 / km)

Contour map orienteering parts, Tapanila and Tiirismaa

Thursday Oct 17, 2013 #

Note

http://www.25manna.nu/wp-content/uploads/2013/10/S...

1 PM

running 10:00 [2] 1.8 km (5:33 / km)

cordination 30:00 [3]

strength and conditioning 25:00 [3]

Some getting use to strength training for legs

7 PM

running 1:13:19 [2] 13.04 km (5:37 / km)

orienteering (nigthsprint) 19:00 [3] 3.58 km (5:18 / km)

Nigth sprint by nizkanen and PVA. Taking it quite easy (PK2), little bit lazy map reading frequency wich lead to couple of bad routechoises... But it was really fun!!! :D

9 PM

strength and conditioning 15:00 [3]

Middle body

Wednesday Oct 16, 2013 #

Note

http://www.o-norge.no/wordpress/?p=879
Well, winner wasn't really winner... Good one 25manna

C • Sweden.......... 1

11 AM

orienteering 36:12 [5] 5.1 km (7:06 / km)

At gillerberget. Lazy orienteering, but head was with me so avoided big mistakes... 1. and 2. Not enough compass looking in the middle so sailed too far from the line, 5. maybe not the best routechoise, 6. bad leaving direction, 8. didn't read the control place so well and was standing 30 before it, 9. and 10. not so good simplification, 11. again didn't watch the control place enough well... Not good work techniquely, but slowed down when was in trouble wich was ok

running 22:00 [2] 3.83 km (5:45 / km)

7 PM

orienteering 35:45 [5] 4.8 km (7:27 / km)

Yökuppi. Good going and quite good oing... Most of the time was concentrating well to map reading on compass and just let the legs do they own work... Really unsure near 4th and even if saw the control first thougth that it can't be mine, also for the 6th one some unsureness, but all in all quite good doing

running 11:00 [1] 1.8 km (6:07 / km)

Tuesday Oct 15, 2013 #

Note

Uutta tekstiä

C • Vuorimies löyty kuvasta vai... 3

12 PM

cycling 48:40 [2] 19.27 km (2:32 / km)

1 PM

orienteering 53:45 [3] 6.3 km (8:32 / km)

5000 scale and 7500 scale contour map at Tuohijärvi... Good concentration, the best feeling while orienteering in a while

8 PM

running 31:11 [1] 5.09 km (6:08 / km)

With Wili

Sunday Oct 13, 2013 #

3 PM

running/walking 3:32:16 [1] 25.47 km (8:20 / km) +892m 7:06 / km

With Joni

Saturday Oct 12, 2013 #

3 PM

orienteering 52:50 [5] 7.8 km (6:46 / km)

Little bit heavy legs, but still quite good going. Orienteering ok to halfway, but the rest of the course my working was really ugly... Awful awful awful

running 24:00 [2] 4.0 km (6:00 / km)

Friday Oct 11, 2013 #

2 PM

cordination 15:00 [3] 1.21 km (12:24 / km)

running 21:45 [2] 4.3 km (5:03 / km)

Thursday Oct 10, 2013 #

12 PM

running 1:33:52 [2] 17.63 km (5:19 / km)

Had planned to do short jog, hups

C • Haha :) 1

5 PM

orienteering 1:00:00 [3] 6.0 km (10:00 / km)

Contour map with Joni orienteering in turns

6 PM

running 3:00 [2] 0.56 km (5:21 / km)

Wednesday Oct 9, 2013 #

3 PM

running 22:20 [2] 4.3 km (5:12 / km)

running 13:05 [3] 3.0 km (4:22 / km)

running 9:50 [5] 3.0 km (3:17 / km)

Last three 1km at the test were 3.40, 3.20 and full speed 2.50 (quite ok for as slow man as me)

strength and conditioning 12:00 [2]

7 PM

orienteering 48:03 [4] 6.4 km (7:30 / km)

Taking it easier after afternoons "level-test" (pace/HR/lactate). Quite ok feeling, but really lazy orienteering: 1. didn't find path at the beginning 3. little stop next to control 6. bad direction after leaving 5th, then going well but didn't see the flag adn passed the control 8. knew that we were too rigth, but didn't trust to my self enough. 10. forgot brains to control 9.

But guys!!! It still wasn't that difficult...

running 12:50 [1] 1.88 km (6:50 / km)

8 PM

strength and conditioning 20:00 [3]

Monday Oct 7, 2013 #

6 PM

running/walking 3:02:00 [1] 26.58 km (6:51 / km)

Koomailu päivä niin en saanut aikaseks lähteä Messilään vaan starttasin vaan kotiovelta -> vähemmän nousua enemmän juoksua

Sunday Oct 6, 2013 #

12 PM

orienteering 51:30 [5] 7.7 km (6:41 / km)

Fyysisesti kroppa tuntu muuten hyvältä, mutta nyt rupes jo jalka painamaan... Suunnistuksellisesti muuten huonompaa tekemistä kuin eilen, mutta jätin törkeet virheet tekemättä.

running 13:15 [1] 2.1 km (6:19 / km)

Saturday Oct 5, 2013 #

2 PM

orienteering 1:23:17 [5] 9.8 km (8:30 / km) +490m 6:48 / km

JECin yleisökisa (Junior european cup), sama rata kuin H20 sarjalla... Fyysisesti syksyn parasta, kokonaissuoritus surkea... Väliaikoja verratessa H20 kisaan olisin ollut. 10. rastilla toisena Wängdahlin (mies 4s päästä) jälkeen juuri ennen Schneideria (JWOC pitkän kakkonen ja sprintin kulta mies), tosin tais olla oikeessa kisassa pidempi viitotus Klle. Suunnistus oli sitten, hmmmm... Sanotaanko vaikka potentiaalista, suurimmalta osalta parasta tekemistä sitten SM-pitkän, mutta kun 11. värkkäsin kauden isoimman pummin (reilu 10min), 3. (reilu 1min) ja 12. huono reitinvalinta ja toteutus (about 1.5min) niin eipä tossa paljoo kehuttavaa oo...

Kaikesta huolimatta sanoisin, että nyt ollaan taas oikeaan suuntaan menossa. Näyttää siltä, että kroppa vaatii metsäjuoksua toimiakseen parhaiten. Sitten ei muuta kun perusominaisuuksien ja -taitojen hiomista syksy... :)

Hauskaa että näin paskasta suorituksesta saa positiivista sanottavaa... Suorituksen hallintaa ei ollut, mutta muut osa-alueet olivat kuitenkin hyvällä tasolla

running 20:00 [2] 3.53 km (5:40 / km)

Friday Oct 4, 2013 #

2 PM

orienteering (Sprint) 17:29 [5] 4.0 km (4:22 / km)

Sprintti-viesti, jossa mukana useita MCjoukkueita, joista tosin suurinosa hölkkäili... Kohtuullinen suoritus ja yllättävän hyvät jalat. Pari NMMssä tänä vuonna ollutta pesin ja Matelle hävisin muutaman sekunnin

3 PM

running 31:16 [2] 5.0 km (6:15 / km)

Thursday Oct 3, 2013 #

9 AM

orienteering 18:20 [2] 2.0 km (9:10 / km)

Putting out some controls

10 AM

running 10:48 [2] 1.82 km (5:56 / km)

11 AM

orienteering 35:23 [3] 4.2 km (8:25 / km)

The best working for couple of weeks

1 PM

orienteering 29:15 [5] 4.5 km (6:30 / km)

Pva's sprint and "relay" training, including couple of rest parts when waiting team mates

2 PM

running/walking 10:00 [2] 1.19 km (8:24 / km)

collecting some controls

3 PM

ballgames 1:05:00 [3] 6.07 km (10:43 / km)

End of it start to be quite tired

Wednesday Oct 2, 2013 #

11 AM

running/walking 3:00:00 [1] 16.52 km (10:54 / km) +900m 8:34 / km

Hiking, the pace was so slow that tried to make it more like a training by taking some extra distance, also did maybe 30min just my own in rocky slopes (it was extremely fun)... Also 1h walking downhill but didn't count it as a training

2 PM

ballgames 46:50 [3] 4.78 km (9:48 / km)

Jurafutis

Tuesday Oct 1, 2013 #

11 AM

orienteering 48:16 [3] 6.5 km (7:26 / km)

Parempaa tekemistä, mutta kuitenkin paljon pieniä virheitä... Khyllä siitä vielä hyvä tulee ennen kauden alkua :D

cordination 10:00 [2]

running 20:00 [2] 3.58 km (5:35 / km)

4 PM

orienteering 25:09 [5] 4.6 km (5:28 / km)

Relay training

running 22:25 [1] 3.36 km (6:40 / km)

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