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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 30 days ending Apr 30, 2013:

activity # timemileskm+mload
  Running13 8:48:50 58.78(9:00) 94.59(5:35)184.3
  Orienteering5 6:52:06 29.79(13:50) 47.94(8:36)27 /30c90%105.8
  Skiing4 4:32:30 36.73(7:25) 59.11(4:37)73.9
  Ballgames3 3:05:0055.5
  Strength2 1:20:0018.0
  Total27 24:38:26 125.3 201.6527 /30c90%437.5
averages - weight:68kg

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Tuesday Apr 30, 2013 #

Note
(rest day)

Monday Apr 29, 2013 #

Note
weight:68.2kg (rest day)

Sunday Apr 28, 2013 #

5 PM

Orienteering 1:05:41 [2] *** 7.58 km (8:40 / km)
spiked:12/13c shoes: Inov8 280 Oroc

HU's training at Pesäkallio. I was tired and plan was to do lower tempo training and I did. Quite often found myself thinking that should I also navigate. Difficult to stay focused, when not trying to hard enough physically. On one leg I tried a bit and mission accomplished on that one. Training time includes warm up and down.
Results
Split times
Dot map analysis


Saturday Apr 27, 2013 #

Note
(rest day)

Short strength exercise in the morning. Abs mainly. Not enough to log.

Friday Apr 26, 2013 #

2 PM

Running intervals 44:00 intensity: (14:00 @2) + (20:00 @3) + (10:00 @4) 7.45 km (5:55 / km)
shoes: Inov-8 X-Talon 212

Warm up
3 x 400m at Kukonkoivu track with 400 m as recovery
3 x ~1'40'' in forest, uphill. Recovery on trail.
Cooling down.

Forest in Kukonkoivu is good area to prepare oneself to Jämsä Jukola's first leg's first kilometers. Not my plan, but just saying.

Thursday Apr 25, 2013 #

5 PM

Running 44:00 [2] 6.36 km (6:55 / km)
shoes: Asics Gel Kayano 17

Jogging with Niina.

Wednesday Apr 24, 2013 #

Event: Yökuppi 2013 - Race 2
 
9 PM

Running warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Inov8 280 Oroc

Warm up for Yökuppi.
10 PM

Orienteering (Night O) 58:22 [4] 6.7 km (8:43 / km)
spiked:15/17c shoes: Inov8 280 Oroc

Yökuppi in Rajakallio, Mäntsälä. Night O (and O) seasion start. Nice. Basically no snow at all. Mass start. Map exchange or turning around. Racing point of view I think I did well. Two smaller mistakes. Otherwise easy going from running and navigating point of view.

Results
Splits times
Dot map analysis

Part 1

Part 2

C • Taso sama kuin 2
11 PM

Running warm up/down 8:00 [1] 1.1 km (7:16 / km)
shoes: Inov8 280 Oroc

Cooling down.

Tuesday Apr 23, 2013 #

8 PM

Orienteering 1:05:00 [2] 8.7 km (7:28 / km)
shoes: Inov8 280 Oroc

Control pick up after training was over. Route.One hundred is the number of the week. Today 100 O enthusiast visited our training.

Monday Apr 22, 2013 #

Note
weight:67.6kg

Our club's Orienteering school for kids started today. Almost 100 participants in total. In my group 41 (born 2003-2005). Good start. Photos by Hirppa
8 PM

Strength 30:00 [1]

Sunday Apr 21, 2013 #

4 PM

Orienteering 1:45:00 [2] 11.81 km (8:54 / km)
shoes: Inov-8 X-Talon 212

Emits and flags to the forest.

Saturday Apr 20, 2013 #

10 AM

Orienteering 1:58:03 [2] ** 13.15 km (8:59 / km)
shoes: Inov8 280 Oroc

Control point check run for Tuesday training. Two positive surprises. Not too much snow in Tapanila area and courses can be planned quite easily. First forest running after winter is usually very difficult, but this time running felt rather easy. Though tempo was slowish, but anyhow this can turn into something.

Friday Apr 19, 2013 #

Note
(rest day)

Just could not and did not feel like to. Tough week.

Thursday Apr 18, 2013 #

Note
(rest day)

After four long days and 1000 km later back to Hola.

Wednesday Apr 17, 2013 #

6 PM

Running 55:00 [3] 10.1 km (5:27 / km)
shoes: Asics Gel Kayano 17

Varkaus. I met a co-worker while running (or ex), which was a surprise. Short chat with him. I mixed up litlle with tempo. About 40 sec with higher tempo, then looked up a feature in front to start a new one.

Tuesday Apr 16, 2013 #

7 PM

Running 25:00 [3] 4.51 km (5:33 / km)
shoes: Asics Gel Kayano 17

Shortly in Savonlinna. Route. I'm on a road trip. Today Hola, Helsinki, Kotka and Savonlinna.

Monday Apr 15, 2013 #

Note
weight:67.5kg

7 PM

Strength 50:00 [3]

Kunto+

Sunday Apr 14, 2013 #

2 PM

Running long 1:31:00 [3] 15.84 km (5:45 / km)
shoes: Asics Gel Kayano 17

Running

Saturday Apr 13, 2013 #

Note

Orienteering in Sportmagasinet. Team Finland training camp in Spain. "Towards to Vuokatti". Also about world orienteering champs.
10 AM

Running warm up/down 22:00 [1] 3.55 km (6:12 / km)
shoes: Asics Gel Kayano 17

Warm up and course check.
11 AM

Running race 32:26 [5] 7.7 km (4:13 / km)
shoes: Asics Gel Kayano 17

Test run in Tapanila. Close to start few spots were still icy and slippery. Otherwise good to run. I did better than last time, but did not reach the record time which was the target. Running felt much easier than last time so direction is correct. I'm satisfied. Maybe I run this course once in coming weeks to see how it goes on snow free ground. Kind of agreed this with Voimis. Date is not set yet.

Running warm up/down 17:00 [2] 2.8 km (6:04 / km)
shoes: Asics Gel Kayano 17

Cooling down.

Testijuoksu 3 kierrosta 7.7 km - Splits

Friday Apr 12, 2013 #

1 PM

Running 53:30 [2] 9.17 km (5:50 / km)
shoes: Asics Gel Kayano 17

Low tempo jog. Few downhills faster. Route.

Thursday Apr 11, 2013 #

Note
(rest day)

Wednesday Apr 10, 2013 #

8 PM

Running intervals 47:30 intensity: (16:30 @2) + (15:00 @3) + (16:00 @4) 8.62 km (5:31 / km)
shoes: Asics Gel Kayano 17

Warm up, 4x4 min + 1 min rec, cooling down.
C • nytkö lähtee 2

Tuesday Apr 9, 2013 #

Note
weight:68kg (rest day)

Monday Apr 8, 2013 #

Note
weight:68.6kg (rest day)

Sunday Apr 7, 2013 #

1 PM

Skiing (Classic) 12:30 [1] 2.0 km (6:15 / km)
shoes: Karhu Spectra Optigrip

Classic style skiing shortly while outdooring wtih Jonne and Niina on skies. Route. Tracks were not groomed today. not good for pertsa.
3 PM

Skiing (skate) 1:18:00 [3] 17.7 km (4:24 / km)
shoes: Salomon Equipe 10 Skate

Not good for classic style skiing, but not too good for skating either. Plenty of snow, but lot of dirt on snow. Partly great, partly terrible. one of the last skiing sessions on this winter. Route. I hope they keep on grooming.

Saturday Apr 6, 2013 #

11 AM

Ballgames (Rinkball) 1:05:00 [3]

Game day. Final game in div. 3. Lost to SHW 7-3. I scored.
4 PM

Ballgames (Rinkball) 1:00:00 [3]

35 + old farts division 2 Bronze medal game. We played a good game and won the bronze medal. So happy :). Season is over now.

Friday Apr 5, 2013 #

7 AM

Ballgames (Rinkball) 1:00:00 [3]

Last morning ice on this winter. Empty legs. Two games tomorrow, then season is over.

Thursday Apr 4, 2013 #

Note
(rest day)

Don't know, if it is really rest day, when you need to buy a birthday present to your wife. :)
C • Sama ongelma 2

Wednesday Apr 3, 2013 #

5 PM

Running warm up/down 46:00 intensity: (24:00 @2) + (22:00 @3) 8.0 km (5:45 / km)
shoes: Asics Gel Kayano 17

Warm up/down for test run.
6 PM

Running race 33:24 [5] 7.7 km (4:20 / km)
shoes: Asics Gel Kayano 17

Test run in Tapanila. Not the best day. Running was semi difficult. Good training anyway
C • Joku vois 2

Testijuoksu 3 kierrosta 7.7 km - Splits

Tuesday Apr 2, 2013 #

Note
weight:67.9kg

I did also invest to this piece of equipment



Easier to wax.
7 PM

Skiing (Classic) 54:00 [2] 10.13 km (5:20 / km)
shoes: Karhu Spectra Optigrip

We were skiing with family at Heinsuo (1h30min). Jonne was skiing a bit. I started to ski and skied home, while others started to drive home. It was snowing for while.

Monday Apr 1, 2013 #

2 PM

Skiing (skate) 2:08:00 [3] 29.29 km (4:22 / km)
shoes: Salomon Equipe 10 Skate

Last minute change to gameplan. Still this morning the plan was participate to test run, but skipped it in the end. I went out for skiing. Fresh tracks in Lahti. Glide was good only in some areas. Mainly it was sucking in like elderly ladies at dance floor. Short chat with club's president close to Sport Center
C • Kuules Nano-Terkelsen 4

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