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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 30 days ending Jun 30, 2016:

activity # timemileskm+mload
  Orienteering13 11:40:04 49.25(14:13) 79.27(8:50) 1661193 /202c95%266.0
  Biking15 10:35:33 105.1(6:03) 169.14(3:45) 89185.4
  Hike-Walk-NW2 4:25:29 15.2(17:28) 24.46(10:51) 50426.7
  Running6 2:05:58 14.48(8:42) 23.3(5:24) 32820 /20c100%32.7
  Ballgames2 1:30:0027.0
  Strength1 45:004.5
  Total35 31:02:04 184.03 296.17 3384213 /222c95%442.4
  [1-5]35 29:56:10
averages - weight:69.8kg

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Thursday Jun 30, 2016 #

7 PM

Biking 1:05:00 [2] 18.5 km (3:31 / km)
shoes: Crescent Njord 29" (2015)

Low tempo cycling. Pushed on uphills.

Wednesday Jun 29, 2016 #

Note
weight:69.9kg (rest day)

Tuesday Jun 28, 2016 #

8 AM

Biking 30:00 intensity: (59 @0) + (22:00 @1) + (7:01 @2) 9.69 km (3:06 / km) +43m 3:02 / km
ahr:113 max:136 shoes: Crescent Njord 29" (2015)

6 PM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Inov-8 X-Talon 190 (2015)

Warm up

Orienteering race 15:33 intensity: (1:41 @1) + (19 @2) + (19 @3) + (3:41 @4) + (9:33 @5) ** 3.41 km (4:34 / km) +47m 4:16 / km
ahr:177 max:188 spiked:13/14c shoes: Inov-8 X-Talon 190 (2015)

Club's sprint champs.


7 PM

Biking 39:20 intensity: (2:05 @0) + (19:57 @1) + (17:18 @2) 9.83 km (4:00 / km) +100m 3:48 / km
ahr:119 max:146 shoes: Crescent Njord 29" (2015)

Monday Jun 27, 2016 #

7 PM

Strength 45:00 [1]

Sunday Jun 26, 2016 #

10 AM

Orienteering 1:20:00 intensity: (30:00 @1) + (30:00 @2) + (20:00 @3) ** 7.85 km (10:11 / km)
spiked:57/57c shoes: Inov-8 X-Talon 190 (2015)

Lasu Sprint Check
4 PM

Orienteering 40:00 intensity: (20:00 @0) + (20:00 @1) ** 2.0 km (20:00 / km)
spiked:7/7c shoes: Inov-8 X-Talon 212 (2014)

HU iltarastit with daughters.

http://www.hollolanurheilijat.com/@Bin/468543/11_2...

Saturday Jun 25, 2016 #

11 AM

Biking 1:31:30 intensity: (57 @0) + (1:21:49 @1) + (8:41 @2) + (3 @3) 17.43 km (5:15 / km) +218m 4:56 / km
ahr:101 max:150 shoes: Crescent Njord 29" (2015)

MTB. Low tempo.

Friday Jun 24, 2016 #

3 PM

Hike-Walk-NW 1:35:59 intensity: (1 @0) + (1:34:39 @1) + (1:19 @2) 8.73 km (10:59 / km) +116m 10:18 / km
ahr:97 max:135 shoes: Inov-8 X-Talon 190 (2015)

Nordic walking with Niina

Thursday Jun 23, 2016 #

5 PM

Orienteering 1:00:02 intensity: (1:56 @0) + (4:17 @1) + (42:41 @2) + (11:08 @3) *** 5.55 km (10:50 / km) +170m 9:23 / km
ahr:137 max:159 spiked:6/9c (injured) shoes: Inov-8 280 Oroc (2014)

KKV iltarastit. Wanted the check the terrain that map update was done by Hapardi. I was very tired. Also leg not ok yet. Walked mainly. Some running. Lot of mistakes. DNF in the end.

Wednesday Jun 22, 2016 #

Note
(injured) (rest day)

ISL
HUN

Tuesday Jun 21, 2016 #

Note
(injured) (rest day)

Vasen takareisi revähti kevyesti pesispelissä. Hivenen joutuu keventää.

Monday Jun 20, 2016 #

5 PM

Ballgames 1:00:00 [3]
weight:69.9kg shoes: Inov-8 X-Talon 190 (2015)

Finnish baseball game. For the first time I was playing as pitcher in "official game". I was a bit nervous that I would give them free runs. I didn't so from that perspective it was good. Though we lost 15 - 0. Also for the first time I was a referee in baseball game taking care of the second base.

Sunday Jun 19, 2016 #

1 AM

Orienteering 1:51:49 [5] **** 16.79 km (6:39 / km) +371m 6:00 / km
spiked:24/26c shoes: Inov-8 280 Oroc (2014)

Lappee Jukola. Third leg on our third team. Results.



K-1 For a moment I was thinking to go via 25 and take the trail to go around the green area and have a change to look the course and to save legs, but the group of third leg runners sucked me in to green. First time fully on the map, when got to the small trail. Not optimal route choice. No problems with the control itself.
1-2 Following compass and others. Wasn't fully sure about location when started to climb to the hill. Made the right decision to go right and found the control
2-3 Easy one
3-4 Wasn't fully paying attention to the trails after swamp. I ran too far, but noticed that quite quickly.
4-5 Reminded myself that I need to focus more on navigation and it started to work. Good planning and execution. This was good leg and actually I did not have much of problems with navigation from this point forward.
5-6 Easy leg and first leg that I pushed a bit harder
6-7 Decided to use trails as much as possible
7-8 Good planning and execution. Not much of route choices on this leg.
8-9 I thought that I would hit the cliffs in the mid of the leg, but didn't. Didn't notice the trail either I was running on. Thought it is done by runners. I saw the cliff closer to control point thinking that I'm in the middle of the leg. Luckily I saw the control point from a distance otherwise I might have continued to the wrong hill.
9-10 I should have gone more straight. On the circle I ran around the stone before going to control point
10-11 This was second leg during the race that I on purpose pushed a bit harder still having all under control. Good leg.
11-12 Feelings that I might get cramp slowed me down on the road. I did see only one runner and one moose on the trail. I was expecting more traffic
12-13 Didn't see the forest line after exiting green, but it was rather easy to follow contours to the control point.
13-14 Next to cliffs it was easy to run. More open rock (grey) that map shows. Slightly hesitating before the control point, but found it nicely
14-15 Already running to 12 I decided to take the trail option on this one. A few other fellows were punching at the same time on 14 and I was the only one take this option. I was 2 meter in front of them, when our paths met again :)
15-16 Easy one
16-17 Cliffs were easy to see and made this leg very easy
17-18 Straight using compass
18-19 Short and easy
19-20 I was not the fastest guy on passthrough
20-21 Plan was to stay on the left side of the forest line to have more open woods, but instead I ate all green possible on this leg. Not well executed, but no difficulties to find the control point.
21-22 After pushing through the green area you were able see the control point already
22-23 No difficulties on navigation, but running was getting more difficult
23-24 Read the three stones and found this cp easily.
24-25 Following compass and noticing the open area before the field. Group of runners passed me on downhill
25-26 Started to enjoy the job well done
26-Fi No fuel left to speed up

Saturday Jun 18, 2016 #

Event: Jukola 2016
 
11 AM

Running 11:30 [1] 1.76 km (6:32 / km)
shoes: Asics Gel-Kayano 20

Wake up for Jukola

Friday Jun 17, 2016 #

Note

Grazer's are coming.

Note
(rest day)

Picture after club's pre Jukola Baseball game

Thursday Jun 16, 2016 #

Note
(rest day)

Wednesday Jun 15, 2016 #

8 AM

Biking 27:30 intensity: (2:30 @0) + (25:00 @1) 9.4 km (2:56 / km)
shoes: Crescent Njord 29" (2015)

Thanks for Hungary I'm having fun at work (Austrian based company) and ISLAND.
5 PM

Biking 30:00 [1] 9.4 km (3:11 / km)
shoes: Crescent Njord 29" (2015)

7 PM

Ballgames 30:00 [3]

Finnish Base ball game.

Tuesday Jun 14, 2016 #

8 AM

Biking 25:00 [3] 9.42 km (2:39 / km)
shoes: Crescent Njord 29" (2015)

Cycling to work. Too much potkupallo in TV in recent days. All the way repeatedly "... god save the queen" and then crowd cheering.
3 PM

Biking 30:45 intensity: (37 @0) + (22:50 @1) + (7:18 @2) 9.56 km (3:13 / km) +63m 3:07 / km
ahr:112 max:142 shoes: Crescent Njord 29" (2015)

Home
5 PM

Orienteering 51:16 intensity: (1:34 @0) + (3:10 @1) + (6:51 @2) + (7:11 @3) + (32:30 @4) **** 6.47 km (7:55 / km) +164m 7:02 / km
ahr:161 max:179 spiked:4/7c shoes: Inov-8 280 Oroc (2014)

Yep. Own course at relay training. I've never seen so many mäkäräisiä-blackflies-Simuliidae in our area. annoying.

Monday Jun 13, 2016 #

8 AM

Biking 27:00 [1] 9.46 km (2:51 / km)
shoes: Crescent Njord 29" (2015)

Work
7 PM

Biking 17:30 [3] 5.89 km (2:58 / km)
shoes: Crescent Njord 29" (2015)

Cycling home after kid's orienteering training. Walked a short course teaching compass work.

Sunday Jun 12, 2016 #

12 PM

Biking 1:13:00 intensity: (13:00 @0) + (30:00 @1) + (30:00 @2) 20.13 km (3:38 / km) +222m 3:26 / km
shoes: Crescent Njord 29" (2015)

To office and back. Preparing myself for next week after one week vacation.
4 PM

Biking 17:48 intensity: (22 @0) + (7:41 @1) + (9:36 @2) + (9 @3) 4.73 km (3:46 / km) +36m 3:37 / km
ahr:118 max:152 shoes: Crescent Njord 29" (2015)

To Messilä

Orienteering 53:05 intensity: (3:44 @0) + (27 @1) + (2:11 @2) + (8:32 @3) + (38:11 @4) *** 7.0 km (7:35 / km) +221m 6:33 / km
ahr:166 max:178 spiked:15/15c shoes: Inov-8 X-Talon 212 (2014)

HU event pintakaasulla. Time includes running to start and from finish to cc. 5.8 km 48 mins.

Results
Split times

5 PM

Biking 23:37 intensity: (5:36 @0) + (7:47 @1) + (8:49 @2) + (1:25 @3) 4.6 km (5:08 / km) +63m 4:48 / km
ahr:118 max:154 shoes: Crescent Njord 29" (2015)

Home via Lidl.

Saturday Jun 11, 2016 #

12 PM

Hike-Walk-NW long 2:49:30 [1] 15.73 km (10:47 / km) +388m 9:36 / km
shoes: Inov-8 X-Talon 190 (2015)

Nordic walking at Tiirismaa and Messilä.

Friday Jun 10, 2016 #

Note
weight:69.5kg

All maps of http://leimaus2016.iknv.fi/ orienteering camp. Camp was for 8-18 year old orienteers.

Monday
Training 1: Older and more experience kids
Training 1: Beginners and younger kids
Training 2: "Night" Orienteering. Mass start on all classes

Tuesday
Trainings for older and more experienced orienteers on Tuesday. Last year's Finnish middle distance terrain
Trainings for younger athletes and beginners

Wednesday
Maps. No compass - Contour map training goes to all time top ten

Thursday
Relay
5 PM

Biking 1:00:00 [1] 15.5 km (3:52 / km)
shoes: Crescent Njord 29" (2015)

Thursday Jun 9, 2016 #

Note
(rest day)

Relay teams:
1. Taso 2
2. RR, TR and Taso 1. First one to come from forest sends the last leg runner
3. Teho

Kowalski
1. Roosa
2. Annina J, Jenni and Aapo
3. Anniina T

Rico
1. Lilia
2. Maija, Nella and Kaapo
3. Vladi

Kippari
1. Maiju
2. Timo, Eetu and Henri
3. Oskari

"Söpösti nyt pingviinit"

Wednesday Jun 8, 2016 #

10 AM

Running 1:00 intensity: (20 @1) + (20 @2) + (20 @3) **** 6.29 km (10 / km) +63m 9 / km
spiked:20/20c shoes: Inov-8 X-Talon 212 (2014)

No compass training on reduced map. Contours only. Brilliant training on awesome terrain. Good visibility. It was easy to see the hills from long distance. Shadowing Lilia from start to 4 and then again from 12 to finish. Shadowing Maiju from 5 to 14.



Running 16:25 [1] 1.59 km (10:19 / km) +6m 10:08 / km
shoes: Inov-8 X-Talon 212 (2014)

Warm up to first training at Jämi with Oskari, Vladi, Lilia, Maiju, Anniina and Roosa.
2 PM

Orienteering 1:10:00 intensity: (20:00 @1) + (40:00 @2) + (10:00 @3) *** 7.82 km (8:57 / km) +80m 8:31 / km
spiked:20/20c shoes: Inov-8 X-Talon 212 (2014)

Middle distance training. Shadowing Roosa from start to 3. Shadowing Anniina from 4 to finish and then again shadowing Roosa from her 12 to finish.

Tuesday Jun 7, 2016 #

Note

Trainings for older and more experienced orienteers on Tuesday. Last year's Finnish middle distance terrain
Trainings for younger athletes and beginners
9 AM

Orienteering 33:58 [1] ** 3.47 km (9:46 / km) +75m 8:49 / km
spiked:13/13c shoes: Inov-8 X-Talon 190 (2015)

Training at Teiharju (Ohjaajat Taso 1 map). Shadowing in the beginning Kaapo, then Aapo on middle part and last legs Henkka. Asking them to first explain route choise and what kind of features they want to see on the leg and then we ran the leg according the plan.
1 PM

Orienteering 1:00:00 [1] * 3.93 km (15:17 / km) +76m 13:56 / km
spiked:14/14c shoes: Inov-8 X-Talon 190 (2015)

RR course at Uuraslahti with Timo at the same spotting how Kaapo, Henkka and Aapo are doing their courses. After finishing training with Timo I went back to forest to shadow Jenni and Nella for a few legs.

Monday Jun 6, 2016 #

Note

This week at http://leimaus2016.iknv.fi/. Cool.

Monday afternoon
Training 1: Older and more experience kids
Training 1: Beginners and younger kids

Monday evening
Training 2: "Night" Orienteering
2 PM

Orienteering 50:00 intensity: (30:00 @1) + (20:00 @2) * 5.37 km (9:19 / km) +144m 8:13 / km
spiked:20/20c shoes: Inov-8 X-Talon 190 (2015)

First training on Leimaus. Shadowing first Anniina and Hertta and then Nella and Jenni on sprint training around the Spa. Then picked up older ones from their training. B4 and B3.

Sunday Jun 5, 2016 #

9 AM

Running 15:21 intensity: (47 @0) + (2:44 @1) + (4:41 @2) + (4:28 @3) + (42 @4) + (1:59 @5) 1.86 km (8:15 / km) +40m 7:27 / km
ahr:142 max:180 shoes: Inov-8 280 Oroc (Black/Cyan)

Warm up for Q

Orienteering race 29:23 intensity: (46 @0) + (15 @1) + (33 @2) + (41 @3) + (26:40 @4) + (28 @5) **** 3.61 km (8:08 / km) +88m 7:15 / km
ahr:171 max:184 shoes: Inov-8 280 Oroc (Black/Cyan)

Qualification race for Finnish middle distance champs. Good run in challenging and mostly green terrain. I liked a lot.

Running warm up/down 15:21 intensity: (47 @0) + (2:44 @1) + (4:41 @2) + (4:28 @3) + (42 @4) + (1:59 @5) 1.86 km (8:15 / km) +40m 7:27 / km
ahr:142 max:180 shoes: Inov-8 280 Oroc (Black/Cyan)

Cooling down shortly
2 PM

Running 15:47 intensity: (38 @0) + (3:38 @1) + (9:45 @2) + (1:46 @3) 1.98 km (7:59 / km) +44m 7:11 / km
ahr:130 max:157 shoes: Inov-8 280 Oroc (2014)

Warm up for A final

Orienteering race 44:58 intensity: (1:16 @0) + (10 @1) + (31 @2) + (8:20 @3) + (34:41 @4) **** 5.99 km (7:30 / km) +225m 6:19 / km
ahr:167 max:178 shoes: Inov-8 280 Oroc (2014)

Finnish middle distance champs final H40. Tried too hard in the beginning and did mistakes on first two control points. On the way to fourth the guy who started two min behind me passed me (Mikko Halonen) and I decided to relax and just follow him. After a while I started to look compass and it just didn't work on direction we supposed to go. I had to relocate and took us to control point. I did it well, but the game was over, if it was not already after first two cps. Though even without mistakes I would not have chance to compete with the best in my age class today.

Saturday Jun 4, 2016 #

Note
(rest day)

Mowing the lawn. Floorball and soccer with kids.

Friday Jun 3, 2016 #

6 PM

Biking 1:17:33 intensity: (5:32 @0) + (1:03:35 @1) + (8:26 @2) 15.6 km (4:58 / km) +146m 4:45 / km
ahr:96 max:144 shoes: Crescent Njord 29" (2015)

Low tempo ride. Ending the training with Hämis.

Thursday Jun 2, 2016 #

8 PM

Running 27:47 intensity: (2:47 @0) + (25:00 @2) 3.96 km (7:01 / km) +135m 6:00 / km
ahr:149 max:180 shoes: Inov-8 X-Talon 212 (2014)

Trail running

Running 17:47 [4] 3.0 km (5:56 / km)

Wednesday Jun 1, 2016 #

Note
(rest day)

Cycling to orienteering school and following Saku on one point something course. He has just started this sport, but oing quite ok. Cycled home too.

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