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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Orienteering12 14:51:19 66.33(13:26) 106.75(8:21) 3635
  Running13 14:20:33 85.38(10:05) 137.4(6:16) 4069
  Strength4 2:25:00
  Basketball1 1:20:00
  Cycling1 1:03:43 5.0 8.04 188
  Badminton1 1:00:00
  Football1 50:00
  Total33 35:50:35 156.7 252.19 7892
  [1-5]33 34:34:01

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Monday Nov 30, 2015 #

4 PM

Running long 2:03:01 [2] 16.06 km (7:40 / km) +656m 6:22 / km
shoes: inov8 X-TALON 212

Nice longjog up to the Uetliberg with delicious pasta following. :)

Sunday Nov 29, 2015 #

10 AM

Orienteering 2:00:20 intensity: (20:00 @2) + (1:40:20 @3) 14.69 km (8:11 / km) +585m 6:50 / km
shoes: VJ Integrator

Final training of the LS camp. There was still some energy left, I guess skipping Saturdays night training was a good idea.



3DRerun

Saturday Nov 28, 2015 #

9 AM

Orienteering 48:08 intensity: (28:08 @2) + (20:00 @4) 6.59 km (7:18 / km) +101m 6:47 / km
shoes: inov8 X-TALON 212

Sprints in Pécs. Really interesting map, unfortunately quite many gates have been closed.

One of the loops:
1 PM

Orienteering 2:03:29 intensity: (1:19:56 @2) + (43:33 @3) 15.48 km (7:58 / km) +678m 6:33 / km
shoes: VJ Integrator

Planned to be a downhill-o with short warm-up up the hill. Instead the warm-up got a bit longer, visiting places where there would be a nice view (if there hadn't been any fog and snwo fall).

Friday Nov 27, 2015 #

Basketball 1:20:00 [2]

PVSK indoor training.
10 AM

Orienteering 1:07:46 intensity: (14:19 @0) + (3:19 @1) + (30:36 @2) + (17:04 @3) + (51 @4) + (1:37 @5) 7.84 km (8:38 / km) +377m 6:58 / km
ahr:135 max:193 shoes: inov8 X-TALON 212



Steep "welcome" training from Teemu. Some route choice testing with Allu and Tapsa.

3DRerun
2 PM

Orienteering 1:14:48 intensity: (10:14 @0) + (2:43 @1) + (3:44 @2) + (22:33 @3) + (12:38 @4) + (22:56 @5) 9.8 km (7:38 / km) +308m 6:36 / km
ahr:159 max:202 shoes: VJ Integrator



Intervals. Partyl really nice forest, partly "quite" green. Thanks to Kimmo for pathing the way to and from #5. :)

3DRerun

Thursday Nov 26, 2015 #

11 AM

Orienteering 1:11:46 intensity: (12:54 @0) + (6:51 @1) + (28:17 @2) + (23:44 @3) 6.24 km (11:31 / km) +282m 9:23 / km
ahr:139 max:167 shoes: VJ Integrator

Running through the first snow. Quite old an unaccurate map (in some parts).

5 PM

Orienteering 1:37:34 [2] 10.02 km (9:44 / km) +328m 8:22 / km
shoes: inov8 X-TALON 212



Nice terrain, though getting totally lost and finding back together with Seppo. :)

3DRerun

Wednesday Nov 25, 2015 #

2 PM

Orienteering 1:27:14 intensity: (22:07 @0) + (3:22 @1) + (20:31 @2) + (28:33 @3) + (12:40 @4) + (1 @5) 10.82 km (8:04 / km) +6m 8:02 / km
ahr:138 max:178 shoes: VJ Integrator



Getting O-Country #20 in one of the best terrains it has to offer.

3DRerun
8 PM

Orienteering 1:08:21 intensity: (9:38 @0) + (14:00 @1) + (11:11 @2) + (9:01 @3) + (24:31 @4) 9.61 km (7:07 / km) +232m 6:21 / km
ahr:163 max:213 shoes: VJ Integrator

yö-suunnistus

Marking the first two controls, then hunting the marks. Skipping the last two as I was quite sure to be one of the last guys. (though it was still dark when I came back to the car)

3DRerun

Tuesday Nov 24, 2015 #

12 PM

Running 1:04:40 intensity: (7:22 @0) + (7:11 @1) + (31:03 @2) + (19:04 @3) 11.37 km (5:41 / km) +207m 5:13 / km
ahr:138 max:162 shoes: ASICS Gel-Cumulus 16 (yellow)

Monday Nov 23, 2015 #

4 PM

Strength (Pilates) 50:00 [3]

Saturday Nov 21, 2015 #

10 AM

Running long 2:36:35 [2] 18.9 km (8:17 / km) +1186m 6:18 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Traditional "ärtsoppaloppet", couldn't do anymore rest day :D

A few pictures can be found here .
C • This 4

Friday Nov 20, 2015 #

Note
(rest day)

Another rest day bcs of my lower leg. Better be ready for Hungary!

Thursday Nov 19, 2015 #

Note
(rest day)

Wednesday Nov 18, 2015 #

7 PM

Cycling 48:43 [1] 8.04 km (9.9 kph) +188m

Accompanying Laura (she was running) as a muscle in my lower leg still hurts a bit.

Cycling (indoor) 15:00 [2]

Tuesday Nov 17, 2015 #

Note
(rest day)

Monday Nov 16, 2015 #

4 PM

Running 1:03:16 [2] 11.13 km (5:41 / km) +169m 5:17 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Sunday Nov 15, 2015 #

12 PM

Running race 1:15:26 [4] 20.56 km (3:40 / km) +231m 3:28 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

First proper half marathon ever. Good weather, nice track, a lot of fun until km 15-16. Eventually one of the muscles in the lower leg (which concerned me the whole last week) started to hurt again so I couldn't really attack on those last km's...
C • Is that course official? 4

Saturday Nov 14, 2015 #

Note
(rest day)

Friday Nov 13, 2015 #

Note
(rest day)

Spa!

Thursday Nov 12, 2015 #

6 PM

Running intervals 1:20:59 intensity: (1:00:59 @2) + (20:00 @4) 8.5 km (9:32 / km) +33m 9:21 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Partner Intervals. Running the opposite direction of the track, hand over (and changing the speed fast<->slow) every time meeting the partner.

Some kind of cramp in my lower leg, not full speed all the way.

Wednesday Nov 11, 2015 #

2 PM

Badminton 1:00:00 [3]

2h in total
5 PM

Strength (TRX) 55:00 [4]

Tuesday Nov 10, 2015 #

7 AM

Strength 20:00 [4]

4 PM

Running 43:36 [2] 7.6 km (5:44 / km) +261m 4:54 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Monday Nov 9, 2015 #

9 AM

Running 1:19:52 [2] 13.32 km (6:00 / km) +472m 5:06 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

5 PM

Running 56:29 [2] 11.55 km (4:53 / km) +255m 4:24 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Monday evening Sauna run

Sunday Nov 8, 2015 #

8 PM

Running 27:28 intensity: (16:21 @2) + (11:07 @4) 5.87 km (4:41 / km) +30m 4:34 / km

As I'm going to run a half marathon next Sunday I tried at least to get the feeling of fast street running back after the training break. Only had old running shoes without insoles back home - my knee answered quite soon so I had to skip the 2nd loop I planned...

Saturday Nov 7, 2015 #

10 AM

Orienteering race 1:15:57 intensity: (39:31 @2) + (36:26 @4) 6.81 km (11:09 / km) +542m 7:59 / km
shoes: VJ Integrator



Starting into a new training year in on of the best Swiss forests. Taverne is one of those terrains in Switzerland you should visit once, why would one travel 7h for half an hour of orienteering?
More or less easy cruising, some mistakes, too.

25°C during the race, summer is back! :)
C • This seemed 3
12 PM

Orienteering warm up/down 4:58 [1] 0.82 km (6:01 / km) +17m 5:27 / km
shoes: VJ Integrator

Friday Nov 6, 2015 #

Note
(rest day)

Thursday Nov 5, 2015 #

8 AM

Strength 20:00 [4]

7 PM

Running 46:04 [2] 5.49 km (8:24 / km) +482m 5:50 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Uetliberg by night, beautiful view over the city.
8 PM

Running warm up/down 7:41 [1] 1.38 km (5:35 / km)
shoes: ASICS Gel-Cumulus 16 (yellow)

Wednesday Nov 4, 2015 #

4 PM

Running 35:26 [2] 5.68 km (6:14 / km) +87m 5:47 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Tuesday Nov 3, 2015 #

Note
(rest day)

Monday Nov 2, 2015 #

4 PM

Football 50:00 [3]

1h high intensity game, sauna afterwards.

Sunday Nov 1, 2015 #

11 AM

Orienteering 50:58 [3] 8.02 km (6:21 / km) +179m 5:43 / km
shoes: inov8 X-TALON 212

"Shadowing" a friend during his first real orienteering event - he did very well apart from one 90° mistake

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