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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 7 days ending Jun 12, 2016:

activity # timemileskm+m
  Orienteering8 9:37:51 39.98(14:27) 64.33(8:59) 916
  Cycling4 1:49:05 18.95(10.4/h) 30.5(16.8/h) 627
  Strength2 1:00:00
  Aqua-Jogging1 45:00
  Running1 32:16 3.64(8:51) 5.86(5:30) 51
  Total12 13:44:12 62.57 100.7 1593
  [1-5]12 13:04:20

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MoTuWeThFrSaSu

Sunday Jun 12, 2016 #

9 AM

Cycling 26:00 [2] 7.39 km (17.1 kph) +157m

Cycling to the SG kilpaulukeskus

Orienteering race 1:51:25 intensity: (7:02 @0) + (1:30 @1) + (18:40 @2) + (49:08 @3) + (32:39 @4) + (2:26 @5) 16.73 km (6:40 / km) +268m 6:10 / km
ahr:156 max:181 shoes: VJ Integrator 2016



SG Long. A few big mistakes in the beginning followed by a really good second part. Very tired in the evening....
11 AM

Cycling 29:00 [2] 7.4 km (15.3 kph) +160m

Cycling to Ruuhilampi

Saturday Jun 11, 2016 #

10 AM

Cycling 22:41 [2] 7.39 km (19.5 kph) +157m

Cycling to the SG kilpaulukeskus

Orienteering 58:13 intensity: (6:59 @0) + (2:29 @1) + (10:49 @2) + (2:59 @3) + (19:17 @4) + (15:40 @5) 8.15 km (7:09 / km) +76m 6:50 / km
ahr:157 max:186 shoes: VJ Integrator 2016



SG Middle. The best I did so far during those last days in Finland, though there's always something to improve. Going straight to 6 and 14 would have been faster and there are those short blackouts like to #8. Looking forward to tomorrow's Long, beautiful terrain!
C • Hopp Schwiiz 2
1 PM

Cycling 31:24 [2] 8.33 km (15.9 kph) +153m

Cycling to Ruuhilampi

Friday Jun 10, 2016 #

10 AM

Orienteering 1:20:27 [1] 6.49 km (12:23 / km) +84m 11:38 / km
shoes: VJ Integrator 2016



Recovery compass training with Aleksi. Changing the lead after every control.

Thursday Jun 9, 2016 #

11 AM

Orienteering 1:05:44 intensity: (10:22 @0) + (5:47 @1) + (20:31 @2) + (24:53 @3) + (4:11 @4) 7.31 km (9:00 / km) +126m 8:17 / km
ahr:143 max:173 shoes: VJ Integrator 2016



Micro sprint mass starts by Teemu (with forking) with Allu & Teemu. Very lovely training and terrain!!

Wednesday Jun 8, 2016 #

12 PM

Orienteering 1:19:14 [1] 5.74 km (13:48 / km) +214m 11:38 / km
shoes: VJ Integrator 2016



Walk-O in Tiirismaa - nice & difficult :)
5 PM

Strength 30:00 [3]

Aqua-Jogging 45:00 [2]

Tuesday Jun 7, 2016 #

11 AM

Running 32:16 intensity: (22 @0) + (27 @1) + (26:21 @2) + (5:06 @3) 5.86 km (5:30 / km) +51m 5:16 / km
ahr:145 max:160 shoes: ASICS Gel-Cumulus 16 (blue)

Strength 30:00 [4]

5 PM

Orienteering race 1:12:39 intensity: (12:28 @0) + (5:02 @1) + (23:06 @2) + (15:18 @3) + (13:58 @4) + (2:47 @5) 7.19 km (10:06 / km) +34m 9:52 / km
ahr:145 max:180 shoes: VJ Integrator 2016



SLANT-relay with Aleksi. He did a nice job, my part was rather horrible. After the mistakes on the first loop I should have taken it a bit easier on the 2nd one, always trying to know about my position. Well, I didn't and I failed!

Orienteering warm up/down 18:30 intensity: (2:39 @0) + (2:59 @1) + (11:58 @2) + (54 @3) 1.61 km (11:32 / km) +11m 11:08 / km
ahr:133 max:155 shoes: VJ Integrator 2016

Visiting the terrain again for some cool down...

Monday Jun 6, 2016 #

12 PM

Orienteering 39:55 [3] 5.87 km (6:48 / km) +83m 6:21 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Testing two sprint courses for Lahti-Suunnistus - good fun ahead (and quite though climbs, depending on the course...) ;)
1 PM

Orienteering 51:44 [1] 5.25 km (9:51 / km) +19m 9:40 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Easy map-running in Vierumäki.

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