Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 30 days ending Apr 30, 2015:

	activity	#	time	miles		km		+m				load
	Running	21	13:26:36	82.28	(9:48)	132.42	(6:05)		4 /	4c	100%	253.7
	Orienteering	11	8:54:59	38.19		61.46			145 /	154c	94%	236.2
	Strength	5	3:20:00									20.0
	Total	33	25:41:35	120.47		193.88			149 /	158c	94%	509.9
	[1-5]	32	25:41:34
averages - weight:67.9kg

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Thursday Apr 30, 2015 #

4 PM

Running intervals 1:00:00 10.0 km (6:00 / km)
shoes: Inov-8 X-Talon 212 (2015)

Warm up + 5 * 1000 m. Start at every 5 min + Cooling down. At Kukonkoivu. First leg on my mind.

Wednesday Apr 29, 2015 #

8 PM

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Inov-8 280 Oroc (2014)

Warm up

9 PM

Orienteering (Night O) 1:00:47 [3] ***** 5.3 km (11:28 / km)
spiked:12/17c shoes: Inov-8 280 Oroc (2014)

Yökuppi in Pariisi. Technical demanding course by Tuxi. That was good part of the race. On the other hand terrain was rather shitty which did not make it really enjoyable. I started quite ok, but when 3 wise men met, then it was miserable. Whole a lotta mistakes we did. Tami's prinsiippi. 90 % concentration means 50 % performance.

Results
Split times
Route

Tuesday Apr 28, 2015 #

Note
(rest day)

At Anttolanhovi. Did a bit of geocaching.

Monday Apr 27, 2015 #

Note

Orienteering school for kids started today. About 90 kids in first training.

2 PM

Orienteering 46:00 *** 5.39 km (8:32 / km)
spiked:7/7c shoes: Inov-8 X-Talon 212

Map and control point check run.

Sunday Apr 26, 2015 #

10 AM

Running tempo (forest) 1:26:00 12.0 km (7:10 / km)
shoes: Inov-8 X-Talon 212 (2014)

Tempo run in forest and on forest trails. Every time I got on trail I increased the tempo a bit "simulating" relay. Did the same on downhills too. Good training. Even better if done as group training.

Saturday Apr 25, 2015 #

7 PM

Strength 45:00 [1]

Friday Apr 24, 2015 #

7 PM

Strength 45:00 [1]

Thursday Apr 23, 2015 #

Note
(rest day)

Wednesday Apr 22, 2015 #

5 PM

Running hills 55:00 [3] 8.0 km (6:53 / km)
shoes: Asics Gel-Kayano 20

Hilllster up and down. I took an opportunity to make another up and down training on this hilly surrounding. Perfect summer weather from Finnish point of view. I did not have time to make it all the way up this time, but defenetely from this end it's worthwhile to do it one day again.

Tuesday Apr 21, 2015 #

6 PM

Running 58:00 [3] 10.07 km (5:46 / km)
shoes: Asics Gel-Kayano 20

Running with our security officer.

Monday Apr 20, 2015 #

5 PM

Running long 1:33:00 [3] 15.47 km (6:01 / km)
shoes: Asics Gel-Kayano 20

Longer run in Graz. Hilly course. To midpoint up and then down. Sun was shining. T-shirt and shorts. Nice.

Sunday Apr 19, 2015 #

12 PM

Orienteering race 40:32 [5] *** 5.4 km (7:30 / km)
spiked:13/13c shoes: Inov-8 280 Oroc (2014)

Silja Rastit middle distance race at Paimio. Class H40. 6th place out of 49 runners. Cool. Very good run. Running was semi strong and no problems with orienteering.

Results
Split times
My Split times

C • Itsevarma Tiomila-aloittaja... 3

Running warm up/down 35:00 [2] 5.7 km (6:08 / km)
shoes: Inov-8 280 Oroc (2014)

Warm up and down.

Saturday Apr 18, 2015 #

6 PM

Strength 45:00 [1]

Friday Apr 17, 2015 #

Note
weight:67.9kg

7 PM

Orienteering 50:00 [2] **** 5.96 km (8:23 / km)
spiked:10/10c shoes: Inov-8 X-Talon 212 (2014)

Control point and map check for coming kids training. Running was very easy.

Thursday Apr 16, 2015 #

4 PM

Running warm up/down 23:00 [2] 3.8 km (6:03 / km)
shoes: Inov-8 X-Talon 212

Warm up

5 PM

Orienteering 20:40 [5] ** 3.6 km (5:44 / km)
spiked:18/19c shoes: Inov-8 X-Talon 212

Hapardi's sprint training at KKV's iltarastit on brand new sprint map (by Hapardi). Quite ok run. Running was not the most fresh and I was a bit late what comes to orienteering. Good training!

6 PM

Running warm up/down 5:00 [2] * 0.7 km (7:09 / km)
spiked:4/4c shoes: Inov-8 X-Talon 212

D course as cooling down. Looked at the map at start area and then ran the short course without map. Mnemonic (if <-- that is a real word. Copied it from dictionary) was Railroad - Stairs - Tree - Tree. Railroad - Stairs - Tree - Tree. Railroad - Stairs - Tree - Tree. Railroad - Stairs - Tree - Tree. Railroad - Stairs - Tree - Tree. That's enough I guess.

Wednesday Apr 15, 2015 #

7 PM

Strength 45:00 [1]

Tuesday Apr 14, 2015 #

6 PM

Orienteering 45:00 [2] * 6.0 km (7:30 / km)
spiked:5/5c shoes: Inov-8 X-Talon 212 (2014)

Planned rest day, but did a bit of running at iltarastit while searching for Jenni and Nella. They did their own routechoises :).

Monday Apr 13, 2015 #

6 PM

Running hills 49:00 8.0 km (6:08 / km)
shoes: Inov8 Roclite 243

Hills from Lil Water Lake up to Lanu park.

Sunday Apr 12, 2015 #

5 PM

Running 34:30 [2] 5.78 km (5:58 / km)
shoes: New Balance 904

Saturday Apr 11, 2015 #

8 PM

Running warm up/down 16:00 [2] 2.5 km (6:24 / km)
shoes: Inov-8 280 Oroc (2014)

Warm up for Kevätyö.

9 PM

Orienteering race (Night O) 49:18 [5] **** 7.3 km (6:45 / km)
spiked:13/13c shoes: Inov-8 280 Oroc (2014)

Kevätyönviesti. First leg on our fifth team. It was a good run. It has been a while since I've done under 7 min/km pace especially on night orienteering. Running was ok. Navigation was under control all the way and I had a trust on me. Good start for the season.

Results (our club)

Running warm up/down 11:00 [2] 1.1 km (10:00 / km)
shoes: Inov-8 280 Oroc (2014)

Cooling down.

Friday Apr 10, 2015 #

8 PM

Running 21:00 [2] 3.35 km (6:16 / km)
shoes: Inov8 Trailroc 245

Short jog

Strength 20:00 [1]

Thursday Apr 9, 2015 #

Note
weight:67.9kg (rest day)

Wednesday Apr 8, 2015 #

5 PM

Running warm up/down 14:00 [3] 2.15 km (6:31 / km)
shoes: Inov-8 X-Talon 212 (2014)

Warm up

6 PM

Orienteering 30:41 [5] ** 4.8 km (6:24 / km)
spiked:16/17c shoes: Inov-8 X-Talon 212 (2014)

Korttelikuppi at harbor by the Sibelius hall. It was good to run faster. Some emits were well hidden and it took a moment to see them. Felt asleep twice while reading upcoming legs. 5-6 went a bit to forbidden area and on 9 started look contol point too early. 15 was misplaced and it took a moment to find it. One fence too early. After my finish it got relocated to correct spot. I was first starter. For the first time I took wind into account on my route choises. Heavy wind at harbor. [6,014 km 5:06 min/km]

Results
Split times
Route

Running warm up/down 16:00 [3] 2.7 km (5:56 / km)
shoes: Inov-8 X-Talon 212 (2014)

Cooling down with Assu and Seqi.

Tuesday Apr 7, 2015 #

Note

Teams in Kevätyönviesti (relay). LS dominance what comes to number of the teams. Ladies and Men teams

C • peukku! 1

Note
(rest day)

1.8 km course at Iltarastit with kids.

5 PM

Orienteering 1 [0] *
spiked:4/4c

Monday Apr 6, 2015 #

2 PM

Orienteering 1:17:00 [3] **** 7.71 km (9:59 / km)
spiked:21/22c shoes: Inov-8 280 Oroc (2014)

Orienteering at Tuohijärvi. Some legs a bit faster and some of the legs slow in the snow. Nice training and nice weather. It felt warm.

C • Mikä 5

Sunday Apr 5, 2015 #

5 PM

Running 1:32:00 [3] 16.3 km (5:39 / km)
shoes: Asics Gel-Kayano 20

Sunday running.

Saturday Apr 4, 2015 #

10 AM

Orienteering 1:55:00 [3] ***** 10.0 km (11:30 / km)
spiked:26/27c shoes: Inov-8 280 Oroc (Black/Cyan)

Rastivarsat club's training of the month at Sammalisto. I paid non members fee and informed Orhi that I'll doing this training. Good training. I was quite tired at the end. Tough terrain. Not much snow left in the forest, but still some. Focus on navigation and succeeded quite well on the things I focusing on. GPS went off at the end. Fifteen I visited, but sixteen I skipped.

Friday Apr 3, 2015 #

5 PM

Running 32:30 [3] 6.0 km (5:25 / km)
shoes: New Balance 904

Round town center. I ate garlic bomb meal at Pancho Villa earlier today and garlic was giving hard time to me. If you know "gas brothers", you know what I mean :). Cannot trust GPS since it was zig zagging quite a bit. Maybe it was also suffering of consequences of garlic bomb. Tasty it was indeed.

Thursday Apr 2, 2015 #

Note
weight:67.8kg

Second week starting with 67. Good. Knowing me Easter time will be difficult.

7 PM

Running 30:00 [1] 4.6 km (6:31 / km)
shoes: Inov-8 X-Talon 212

Short low tempo evening jog.

Wednesday Apr 1, 2015 #

5 PM

Running warm up/down 33:00 [3] 5.3 km (6:14 / km)
shoes: Asics Gel-Kayano 20

Warm up and cooling down for test run.

6 PM

Running race 32:36 [5] 7.7 km (4:14 / km)
shoes: Asics Gel-Kayano 20

Test run in Tapanila. Mentally and physically very tired before the run. Not so good starting point. I was thinking to quit the whole first loop. Started the second loop anyway and feeling was a bit better. Then I saw Juha walking and again I started to think to quit. Continued and ran the last loop also. Time is inline with my shape today. Let's end this semi negative post positively. Allu is in great shape. All time record owner.

Testijuoksu 3 kierrosta 7.7 km - Splits

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