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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 30 days ending Sep 30, 2019:

activity # timemileskm+mload
  Running20 8:24:26 44.96(11:13) 72.36(6:58) 665102.3
  Orienteering11 7:24:37 34.56(12:52) 55.62(8:00) 1624117 /126c92%187.2
  Hike-Walk-NW4 3:27:25 10.47(19:49) 16.85(12:19) 23320.8
  Biking3 2:01:35 15.94(7:38) 25.66(4:44) 23515.0
  Total30 21:18:03 105.93(12:04) 170.48(7:30) 2757117 /126c92%325.4
  [1-5]30 21:05:04

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Monday Sep 30, 2019 #

5 PM

Biking 13:36 intensity: (22 @0) + (5:34 @1) + (7:40 @2) 4.11 km (3:18 / km) +32m 3:11 / km
ahr:120 max:149 (injured) shoes: Crescent Njord 29" (2015)

6 PM

Hike-Walk-NW 19:35 intensity: (14 @0) + (18:15 @1) + (1:06 @2) 1.4 km (13:57 / km) +46m 12:00 / km
ahr:103 max:125 shoes: Inov-8 Race Ultra 270 (2016)

Biking 20:43 intensity: (51 @0) + (10:59 @1) + (8:53 @2) 5.51 km (3:46 / km) +54m 3:35 / km
ahr:115 max:142 shoes: Crescent Njord 29" (2015)

Sunday Sep 29, 2019 #

10 AM

Biking 1:27:16 intensity: (1:15:50 @1) + (9:38 @2) + (1:48 @3) 16.03 km (5:27 / km) +149m 5:12 / km
ahr:104 max:163 (injured) shoes: Crescent Njord 29" (2015)

Saturday Sep 28, 2019 #

10 AM

Hike-Walk-NW 1:15:00 [1] 6.0 km (12:30 / km)
(injured) shoes: Inov-8 X-Talon 212 (2015)

Hike at Lapakisto with o school kids.

Friday Sep 27, 2019 #

Note
(injured) (rest day)

Thursday Sep 26, 2019 #

Note
(injured) (rest day)

Wednesday Sep 25, 2019 #

7 PM

Running warm up/down 17:35 intensity: (47 @0) + (5:45 @1) + (11:03 @2) 2.0 km (8:48 / km) +6m 8:40 / km
ahr:124 max:149 shoes: Inov-8 280 Oroc Sun Burn

Warm up for yökuppi
8 PM

Orienteering (Night O) 53:19 intensity: (1:38 @0) + (30:56 @1) + (2:45 @2) + (8:14 @3) + (9:46 @4) *** 5.28 km (10:06 / km) +105m 9:11 / km
ahr:127 max:173 spiked:5/5c (injured) shoes: Inov-8 280 Oroc Sun Burn

Yökuppi in Pajulahti. All fine until fifth control point. Sprained my left ankle while jumping down from cliff.
C • ankle 2

Tuesday Sep 24, 2019 #

Note
(rest day)

Monday Sep 23, 2019 #

Note
(rest day)

Sunday Sep 22, 2019 #

9 AM

Running warm up/down 18:20 intensity: (5:27 @1) + (12:13 @2) + (40 @3) 2.32 km (7:55 / km) +1m 7:54 / km
ahr:131 max:161 shoes: Asics GEL-Fujilyte

Warm up for Finnish Sprint Champ Qualification.

Orienteering race 10:50 intensity: (9 @0) + (25 @1) + (10 @2) + (11 @3) + (9:53 @4) + (2 @5) * 2.41 km (4:29 / km) +5m 4:27 / km
ahr:169 max:181 spiked:15/15c shoes: Asics GEL-Fujilyte

Finnish Sprint Champ Qualification race. Simple course as they usually are. Good run. In to A final.

Results
Split times

Running warm up/down 11:26 intensity: (12 @0) + (1:50 @1) + (9:24 @2) 1.5 km (7:39 / km)
ahr:130 max:143 shoes: Asics GEL-Fujilyte

Cooling down with Jenni. She made also a good run in D14 class.
2 PM

Running warm up/down 20:43 intensity: (8:17 @1) + (10:59 @2) + (1:27 @3) 2.68 km (7:44 / km) +10m 7:36 / km
ahr:120 max:157 shoes: Asics GEL-Fujilyte

Warm up for Finnish Sprint Champ Final race.
3 PM

Orienteering race 13:14 intensity: (7 @0) + (25 @1) + (13 @2) + (17 @3) + (12:12 @4) **** 2.87 km (4:37 / km) +13m 4:30 / km
ahr:169 max:178 spiked:16/16c shoes: Asics GEL-Fujilyte

Finnish Sprint Champ Final. Much more difficult course. I did again a good run and ended up to 12th position. Nice. Better than expected.

Results
Split times

6 PM

Running warm up/down 15:01 [1] 2.34 km (6:25 / km) +27m 6:04 / km
shoes: New Balance 904

Friday Sep 20, 2019 #

7 PM

Running hills 42:36 intensity: (1:54 @1) + (25:19 @2) + (14:16 @3) + (1:07 @4) 7.49 km (5:41 / km) +157m 5:09 / km
ahr:146 max:173 shoes: Asics Gel-Kayano 24

Hills at Kumpula. Running felt nice.

Thursday Sep 19, 2019 #

6 PM

Running intervals 41:09 intensity: (1:01 @0) + (5:17 @1) + (28:36 @2) + (4:27 @3) + (1:48 @4) 5.97 km (6:54 / km) +27m 6:45 / km
ahr:134 max:169 shoes: Asics Gel-Kayano 24

In Pajulahti while daughters had Floorball training.

Warm up (also non logged football with Jonne.)

5*200m+400m recovery

Cooling down

Wednesday Sep 18, 2019 #

5 PM

Orienteering 15:00 [1] 1.8 km (8:20 / km)
shoes: Asics Gel-Kayano 24

1.8 km sprint course with Jonne at Salpakangas.
Results
8 PM

Running warm up/down 10:37 intensity: (1:34 @1) + (6:56 @2) + (2:07 @3) 1.38 km (7:42 / km) +3m 7:37 / km
ahr:134 max:155 shoes: Inov-8 X-Talon 225 2018 Red

Orienteering (Night O) 52:55 intensity: (3:21 @0) + (17 @1) + (1:13 @2) + (17:57 @3) + (30:07 @4) **** 6.51 km (8:08 / km) +180m 7:09 / km
ahr:164 max:176 spiked:11/12c shoes: Inov-8 X-Talon 225 2018 Red

Yökuppi in legendary Hälvälä. One big mistake at 6. Lacking effort on navigation. Afterwards it is clear how I should taken that. Otherwise very good run playing safe in many places, but in this terrain it is required.

Results

Monday Sep 16, 2019 #

Note
(rest day)

Sunday Sep 15, 2019 #

11 AM

Running warm up/down 24:04 intensity: (33 @0) + (10:27 @1) + (12:05 @2) + (59 @3) 2.28 km (10:34 / km) +7m 10:25 / km
ahr:121 max:155 shoes: Inov-8 X-Talon 225 2018 Red

12 PM

Orienteering race 24:32 intensity: (1:28 @1) + (11 @2) + (4:21 @3) + (18:32 @4) *** 3.64 km (6:45 / km) +108m 5:52 / km
ahr:167 max:179 spiked:10/10c shoes: Inov-8 X-Talon 225 2018 Red

Middle distance race after Kultainen Kompassi race. Kultainen Kompassi is team race for juniors in age 13-14 year. Jenni was running and did a very good run. I can't complain much either. Similar to yesterday running a lot with handbrake on, but without mistakes which is always good.

Results
Split Times
RG battle with Toni Venäläinen

Running warm up/down 8:50 intensity: (1:33 @1) + (7:17 @2) 0.93 km (9:28 / km) +4m 9:16 / km
ahr:127 max:146 shoes: Inov-8 X-Talon 225 2018 Red

Saturday Sep 14, 2019 #

12 PM

Running warm up/down 24:11 intensity: (9:54 @1) + (13:29 @2) + (48 @3) 3.38 km (7:09 / km) +19m 6:58 / km
ahr:123 max:160 shoes: Asics GEL-Fujilyte

Orienteering race 14:26 intensity: (1:14 @0) + (30 @1) + (14 @2) + (21 @3) + (11:37 @4) + (30 @5) *** 2.9 km (4:58 / km) +35m 4:41 / km
ahr:172 max:182 spiked:14/16c shoes: Asics GEL-Fujilyte

Mikonpäivä Sprint race at Tampere. Good race even though I had slight difficulties with navigation. Hand brake on in many places. On 14 I didn't notice the entrance and exit on east west corner of circle. We had opportunity to use either 1:4000 or 1:3000 scale. I used 3000.

Results
Split Times
RG Battle with Toni Venäläinen

Friday Sep 13, 2019 #

6 PM

Running intervals 26:45 intensity: (36 @0) + (3:26 @1) + (19:52 @2) + (2:37 @3) + (14 @4) 4.19 km (6:23 / km) +54m 6:00 / km
ahr:133 max:169 shoes: Asics Gel-Kayano 24

Evening run with Jenni including 3 * downhill intervals.

Wednesday Sep 11, 2019 #

4 PM

Running 49:26 intensity: (8:02 @1) + (20:56 @2) + (14:01 @3) + (4:27 @4) + (2:00 @5) 7.0 km (7:04 / km) +1m 7:03 / km
ahr:141 max:186 shoes: New Balance 904

Running test at Pajulahti. 7 x 1 km. Pace increase 1 km/hour on each 1000 m. Starting pace 9 km/h. Last 1000 m max pace. About 1 min recovery including blood sample (lactate).

1. 06:40 min/km
2. 06:00 min/km
3. 05:27 min/km
4. 05:00 min/km
5. 04:36 min/km
6. 04:17 min/km
7. Max. 03:32

Running was surprisingly easy and light. Last km was about 15 sec faster than I was expecting. Good.
8 PM

Running 12:27 intensity: (6 @0) + (2:52 @1) + (9:29 @2) 1.43 km (8:41 / km) +6m 8:31 / km
ahr:128 max:148 shoes: Inov-8 280 Oroc Sun Burn

Orienteering (Night O) 54:12 intensity: (12:24 @2) + (33:48 @3) + (8:00 @4) *** 5.6 km (9:41 / km) +377m 7:14 / km
ahr:125 max:172 spiked:10/12c shoes: Inov-8 280 Oroc Sun Burn

Yökuppi in Salusjärvi. Navigated first two control points well, but was too slow and I didn't much other runners (mass start). Some runners here and there like Assu. Lost motivation at 3 and 4 mainly due to shitty terrain, but partly due to bad navigation. Jogged till finish and from 6 to finish orienteering was ok.

Results
Split Times

Tuesday Sep 10, 2019 #

5 PM

Hike-Walk-NW 1:23:46 intensity: (21 @0) + (1:22:29 @1) + (56 @2) 7.14 km (11:44 / km) +142m 10:40 / km
ahr:94 max:125 shoes: New Balance 904

Nordic walking with Niina. Lovely weather. +23

Monday Sep 9, 2019 #

Note
(rest day)

A bit of running at kids' O school.

Sunday Sep 8, 2019 #

10 AM

Running warm up/down 16:41 intensity: (5:02 @1) + (11:01 @2) + (38 @3) 2.19 km (7:37 / km) +52m 6:49 / km
ahr:117 max:151 shoes: Inov-8 X-Talon 225 2018 Red

Orienteering race 1:21:49 intensity: (4:31 @1) + (13 @2) + (14:58 @3) + (1:02:07 @4) **** 11.16 km (7:20 / km) +265m 6:33 / km
ahr:166 max:175 spiked:17/17c shoes: Inov-8 X-Talon 225 2018 Red

Finnish long distance champs final. H45. 37th place. Navigation point of view it was good. Not as good as yesterday, but no real mistakes. Running was as expected. I was just too slow. On the positive side is that I was able to keep my pace till finish. I wasn't so sure about that.

Results
Split Times
RG Animation

Saturday Sep 7, 2019 #

10 AM

Hike-Walk-NW warm up/down 29:04 intensity: (55 @0) + (28:01 @1) + (8 @2) 2.31 km (12:35 / km) +45m 11:28 / km
ahr:100 max:121 shoes: Inov-8 280 Oroc Sun Burn

11 AM

Running warm up/down 15:48 intensity: (6:09 @1) + (8:21 @2) + (1:18 @3) 1.13 km (14:03 / km) +48m 11:35 / km
ahr:123 max:158 shoes: Inov-8 280 Oroc Sun Burn

Warm up

Orienteering race 46:28 intensity: (2:51 @1) + (11 @2) + (1:01 @3) + (39:24 @4) + (3:01 @5) **** 6.54 km (7:07 / km) +178m 6:15 / km
ahr:172 max:182 spiked:11/11c shoes: Inov-8 280 Oroc Sun Burn

Finnish long distance champs qualification race. Good run and I'm in A-final.

Results
Split times
RG Animation

12 PM

Running warm up/down 9:32 intensity: (1:08 @1) + (1:33 @2) + (6:51 @3) 1.43 km (6:40 / km) +12m 6:24 / km
ahr:151 max:164 shoes: Inov-8 280 Oroc Sun Burn

Cooling down

Thursday Sep 5, 2019 #

8 PM

Running 28:11 intensity: (7 @0) + (6:58 @1) + (21:06 @2) 4.24 km (6:38 / km) +55m 6:14 / km
ahr:119 max:140 shoes: Asics Gel-Kayano 24

Evening jog. Tired. Not promising for long champs.

Wednesday Sep 4, 2019 #

8 PM

Running warm up/down 14:31 intensity: (5:00 @1) + (6:38 @2) + (2:53 @3) 2.13 km (6:48 / km) +19m 6:31 / km
ahr:129 max:158

9 PM

Orienteering 1:17:52 intensity: (4:07 @1) + (22:29 @2) + (21:48 @3) + (28:49 @4) + (39 @5) *** 6.9 km (11:17 / km) +358m 8:58 / km
ahr:156 max:182 spiked:8/12c

Results
Split times
10 PM

Running warm up/down 3:16 intensity: (25 @0) + (46 @2) + (1:19 @3) + (46 @4) 0.44 km (7:25 / km) +1m 7:20 / km
ahr:156 max:169

Monday Sep 2, 2019 #

Note
(rest day)

Sunday Sep 1, 2019 #

2 PM

Running long 1:33:17 intensity: (9:33 @1) + (49:12 @2) + (34:32 @3) 15.91 km (5:52 / km) +156m 5:35 / km
ahr:147 max:157 shoes: Asics Gel-Kayano 24

Longer Sunday run

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