Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Jun 9, 2013:

activity	#	time	miles		km		+m
orienteering	5	3:11:14	13.81	(13:51)	22.23	(8:36)	560
running	7	2:32:10	15.36	(9:54)	24.72	(6:09)	280
strength and conditioning	2	40:00
stretching	6	1:40
Total	15	6:25:04	29.17		46.95		840
[1-5]	10	6:17:24

1:51

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» now

Sunday Jun 9, 2013 #

8 PM

running 36:00 [3] 7.5 km (4:48 / km)

Suprisingly good feeling

9 PM

strength and conditioning 20:00 [3]

stretching 15 [0]

Saturday Jun 8, 2013 #

3 PM

Note

Harvinaisen hyvä takaa-ajokisa ja lähetys Nortin finaalista :)

7 PM

strength and conditioning 20:00 [3]

9 PM

stretching 25 [0]

Friday Jun 7, 2013 #

11 AM

orienteering (sprint) 14:21 [5] 3.5 km (4:06 / km)

Sprint selection race. Already before the race felt really tired and was thinking it will be a strucle... Two bigger mistakes (10-15s) and otherwise lazy orienteering too. Physically - well, I have only heard that running can this difficult. Propaply the worst going ever when comparing to basic level

running 33:00 [1] 4.96 km (6:39 / km)

10 PM

stretching 25 [0]

Thursday Jun 6, 2013 #

Note

Started from 5.45 from the hotel to Praque -> our car miss the fligth -> we flew till Arlanda and then to Helsinki (Thanks to Markus that we got to Finland on the same day) -> got car from my father and drove to Paimio (slept in Sipponen's house - thanks for that) and got to sleep in 00.00...
About 17hours of travelling with more than 10hours of sitting in a plane or car, so no training, but pretty much not rest day too

11 PM

stretching 10 [0]

Wednesday Jun 5, 2013 #

10 AM

orienteering 1:13:40 [5] 9.5 km (7:45 / km) +560m 5:59 / km

Long distancia selection races in Boudy (same terrain that WOC2008 long). OK- race, didn't miss controls, but did couple of long legs really badly (bad routechoise and also not so fluent orienteering middle of the legs). Also was playing most of the races really safe and lost some seconds all the time because of that. The last part of the race was good in physically which you can see also from the split times

running 22:00 [1] 2.7 km (8:09 / km) +130m 6:34 / km

9 PM

running 15:55 [2] 3.0 km (5:18 / km)

Tuesday Jun 4, 2013 #

11 AM

orienteering 45:50 [4] 3.5 km (13:06 / km)

Middle selection race. Caugth Kirmula to the 2nd by 4minutes (missed still it maybe 1.5min) and after that missed pretty much every control. Didn't calm down enough in any place - stupid guy. Didn't get in to map also in any point of the race - maybe because didn't calm down.
There was big difference between old and our map...
Old
New

Don't say which ones is better, but couldn't understand the mappingg style even if it is more readable than the old map - I am used to the over 2m stones are in the map... From the competition you should have propaply just go with direction and walk most of the way not trying to read the stones etc. that much.
So much to learn :)

running 25:00 [1] 3.1 km (8:04 / km) +150m 6:30 / km

4 PM

orienteering 20:50 [3] 2.5 km (8:20 / km)

Easy model/recovery oreinteering - thinking that doing quite well in this kind of really type of terrain...

running 6:00 [0] 0.86 km (6:59 / km)

9 PM

stretching 10 [0]

Monday Jun 3, 2013 #

10 AM

orienteering 36:33 [2] 3.23 km (11:19 / km)

Middle distance model... In my opinnion didn't match with competition map

11 AM

running 14:15 [2] 2.6 km (5:29 / km)

9 PM

stretching 15 [0]

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