Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending May 31, 2009:

	activity	#	time	miles		km		+m				load
	Running	21	20:10:37	126.01	(9:36)	202.8	(5:58)					428.9
	Strength	4	3:15:00									54.0
	Orienteering	5	2:54:52	13.56	(12:53)	21.83	(8:01)		54 /	54c	100%	124.4
	Roller skating	2	2:40:30	25.41	(6:19)	40.9	(3:55)					48.2
	Stretching	1	1
	Total	27	29:01:00	164.99		265.53			54 /	54c	100%	655.4
	[1-5]	27	29:00:59
averages - weight:68.4kg

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Sunday May 31, 2009 #

Running 1:53:00 [3] 20.0 km (5:39 / km)
ahr:158 max:173 shoes: Asics gel kayano XII O

Standard 20 km loop.

44:31 44:31 155/168
1:05:09 20:38 158/167
1:18:54 13:44 159/166
1:36:26 17:32 157/169
1:53:18 16:51 164/173

last time

Stretching 1 [0]

Saturday May 30, 2009 #

Roller skating 1:00:00 [3] 15.9 km (3:46 / km)

Roller skating with skiing poles.

1:00:47 15.87 km

1km: 4:46 (4:46)
2km: 4:31 (4:39)
3km: 3:39 (4:19)
4km: 3:33 (4:07)
5km: 3:06 (3:55)
6km: 4:28 (4:01)
7km: 4:23 (4:04)
8km: 3:55 (4:03)
9km: 2:59 (3:56)
10km: 2:28 (3:47)
11km: 3:43 (3:47)
12km: 3:52 (3:47)
13km: 4:26 (3:50)
14km: 3:27 (3:48)
15km: 3:56 (3:49)
15.87km: 3:54 (3:49)

Friday May 29, 2009 #

Running 40:00 [2] 7.0 km (5:43 / km)
weight:67.9kg shoes: Asics gel kayano XII O

Evening jog.

Thursday May 28, 2009 #

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
ahr:146 max:172 shoes: Ice Bug Spirit OLX

Orienteering race 18:04 [4] *** 2.56 km (7:03 / km)
ahr:166 max:182 spiked:15/15c shoes: Ice Bug Spirit OLX

Company sprint champs.
Results
Splits
Route Gadget

Orienteering warm up/down 17:30 [3] 3.0 km (5:50 / km)
ahr:155 max:173 shoes: Ice Bug Spirit OLX

I ran the course second time as warm down. Heh, and faster...

Wednesday May 27, 2009 #

Running 50:00 [3] 8.5 km (5:53 / km)
ahr:143 max:167 shoes: Asics gel kayano XII O

Tuesday May 26, 2009 #

Strength 45:00 [3]

Kunto+ workout.

Monday May 25, 2009 #

Note
(rest day)

Just in case. Feeling is actually great and I feel myself highly motivated to go out and make a training. As a pessimistic I think that something must be wrong. :)

Sunday May 24, 2009 #

Running warm up/down 35:00 [1] 4.5 km (7:47 / km)
shoes: Asics gel kayano XII O

Warm up and down for half marathon.

Running race (Uusi Lahti Juoksu) 1:36:14 [5] 21.1 km (4:34 / km)
ahr:176 max:188 shoes: Asics gel kayano XII O

Uusi Lahti Half Marathon. Results. Nice training. I ran the first lap too slow 48:40. Afterwards I can say that it was more marathon pace than for half. For the second lap I'm satisfied. That is the pace I can run at the moment on a longer run. Nice feeling after the race.

C • Not bad 1

Saturday May 23, 2009 #

Note

I'm wondering should I go tomorrow to this happening. Twice this loop.

C • Yes you should 5

Running 48:30 [3] 8.25 km (5:53 / km)
ahr:145 max:175 shoes: Asics gel kayano XII O

Running

1km: 5:55 (5:55)
2km: 7:00 (6:27)
3km: 5:49 (6:15)
4km: 5:52 (6:09)
5km: 5:11 (5:57)
6km: 5:21 (5:51)
7km: 6:08 (5:54)
8km: 6:06 (5:55)

Friday May 22, 2009 #

Running 1:00:30 [2] 8.25 km (7:20 / km)
ahr:142 max:175 shoes: Ice Bug Spirit OLX

Running in the forest and in small paths in the forest.

1km: 5:52 (5:52)
2km: 7:46 (6:49)
3km: 7:26 (7:01)
4km: 7:42 (7:11)
5km: 7:51 (7:19)
6km: 7:40 (7:23)
7km: 8:03 (7:29)
8km: 6:53 (7:24)

Thursday May 21, 2009 #

Event: Prisma Rastit, Siuntio

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
ahr:134 max:162 shoes: Vj Twister (Black/Yellow)

Warm up for Prisma Rastit

Orienteering race (Prisma Rastit) 44:45 [5] ***** 5.54 km (8:05 / km)
ahr:180 spiked:14/14c shoes: Vj Twister (Black/Yellow)

Prisma Rastit in Siuntio. Class H21A1. Distance 5.540 km. Good terrain and course. I would say that I did what I could and I'm quite happy about the result. Running was ok. Not as bright as last weekend, but good anyway. Navigating was almost perfect. Couple of times I was buzzing in the cp circle, but not badly. I could concentrate from start to finish and I did not do any stupid moves like in previous races. I kind a knew it couple of days before the race that I'll make it. I noticed that I have confident feeling, when I was thinking the coming race. Let's keep it that way. I could have run a bit faster in some areas, but then I would have need help from other runners. And hey, Who's the man?

Results
splits
Route Gadget

C • The one and only 3

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
ahr:141 max:161 shoes: Vj Twister (Black/Yellow)

Cooling down.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Ice Bug Spirit OLX

Had to test new O shoes and O pants

Wednesday May 20, 2009 #

Note
(rest day)

H21A1 Prisma rastit starting list
...
372 12.25 27875 117290 Leppänen Kristian LS-37
373 12.27 17526 54342 Fäldt Henri KaRa
374 12.29 6309 122713 Silvonen Tomi MU
375 12.31 46029 402780 Terkelsen Chris VaajTe
...

C • titaanien taisto tulossa 2

Tuesday May 19, 2009 #

Running 46:30 [3] 8.5 km (5:28 / km)
ahr:142 max:167 shoes: Asics gel kayano XII O

Nice feeling to run. Based on GPS I ran 10.3 km, but on that route there was that much zig zag that 8.5 is much closer to truth. Partly inspired to go out is Jagge's new (new for me) toy for downloading data from GPS device. Excellent tool. Easy to use and gives lap times per km automatically in separate text file.

Monday May 18, 2009 #

Roller skating 55:30 [3] 13.5 km (4:07 / km)

[7:30] I took car to service and skated back home.

Roller skating 45:00 [3] 11.5 km (3:55 / km)

Roller skating with skiing poles (like in the morning). I went to get car back.

Sunday May 17, 2009 #

Event: Pajulahti Suunnistus

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Vj Twister (Black/Yellow)

Warm up for the race. I met (saw) javelin legend Kimmo Kinnunen while I used Nikula hall's toilet for emergency call. Loosing some extra weight helps you on running. And where is Kimmo, there two rows of white teeth. He is one kind of javelin legend too. Who?

Orienteering race 35:27 [4] **** 4.03 km (8:48 / km)
spiked:12/12c shoes: Vj Twister (Black/Yellow)

Pajulahti suunnistus in Pajulahti sport center. Class H35. Distance 4.03 km. GPS 4.9 km. Results, splits and routes. Positive things first. Running was ok. I had not too much problem even the terrain was mainly thick bush. Navigating sucks. Mainly I quess because of low state of self-esteem on my navigating skills. Somehow I manage to loose control and start to do things I should not. Some progress since last competition, because now I made some excellent and good legs too and had troubles only on 4 out of 12 cp:s. Feeling during the race is not too confident. Now I'll focus on to do right things. I would be very happy of my standing today, but while I lost to Tömäri I can't. Smaller local meets and class H35 are great. Now I wonder what kind price I missed, not staying on competition center for waiting the results and price giving ceremony, if there was one.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Cooling down with Tömäri.

Saturday May 16, 2009 #

Running 55:30 [3] 9.1 km (6:06 / km)
weight:68.7kg shoes: Asics gel kayano XII O

Clear blue sky and quite warm also. Nice weather for running. A bit strange feeling in legs. It's fifty sixty. Either I'm in top form tomorrow or other option is that there is no fuel available.

Thursday May 14, 2009 #

Strength 45:00 [2]

Abs & Legs. Baby as extra weight in some moves. Stopped crying, which is positive.

Wednesday May 13, 2009 #

Running intervals 1:02:00 11.5 km (5:23 / km)
ahr:155 max:190 shoes: Asics gel kayano XII O

Warm up

5 x 4' + 1' recovery at Messilä "highway".
1. 168/177/63
2. 167/179/57
3. 169/181/48
4. 172/183/47
5. 179/190/41

Cooling down

Almost the best ever. Easier, faster, lower heart rates and longer. Nice.

C • So you are in VaajTe now! 2

Tuesday May 12, 2009 #

Running 49:00 [3] 8.0 km (6:08 / km)
ahr:141 max:169 shoes: Asics gel kayano XII O

Work -> Home.

Monday May 11, 2009 #

Note
(rest day)

Sunday May 10, 2009 #

Running 1:13:30 [3] 11.8 km (6:14 / km)
ahr:144 max:164 shoes: Asics gel kayano XII O

Saturday May 9, 2009 #

Running 1:41:00 [3] 16.0 km (6:19 / km)
ahr:146 max:172 shoes: Asics gel kayano XII O

[08:20] Morning jog round Tiirismaa. Starting time was somekind of record for "normal" Saturday morning. A bit tired, but nice jog.

Friday May 8, 2009 #

Running 1:13:00 [3] 12.5 km (5:50 / km)
ahr:149 max:163 shoes: Asics gel kayano XII O

Nice weather for running.

Thursday May 7, 2009 #

Note
weight:68.5kg (rest day)

Running 30:00 [1] 4.2 km (7:09 / km)
shoes: Asics gel kayano XII O

Short evening jog. Partly walking.

Wednesday May 6, 2009 #

Strength 1:00:00 [3]

Tuesday May 5, 2009 #

Running warm up/down 13:00 2.3 km (5:39 / km)
ahr:156 max:172 shoes: Vj Twister (Black/Yellow)

Warm up for the test run. I was late and had to hurry up to starting line. I was coming from Kotka directly to test run. Late arrival gave some extra adrenaline.

Running race (Test Run - Forest) 26:53 [5] 5.0 km (5:23 / km)
ahr:183 max:190 shoes: Vj Twister (Black/Yellow)

Test run in Tapanila. In forest. Started together with Jusbet to see the course (I have not run this before). I could follow him quite easily on the first lap, at least it felt like that. Then he slowly went away. Running felt quite strong. That does not happen very often. On the other hand I have not run enough in forest. There is much I can do about it. Especially on the first lap I lost too much energy while trying to run fast and keep the balance. Positive result anyway.

1. 175/188
2. 185/189
3. 186/190
4. 187/190

Orienteering warm up/down 15:30 [2] *** 2.1 km (7:23 / km)
ahr:161 max:174 shoes: Vj Twister (Black/Yellow)

Orienteering as cooling down. Narrow corridor on the map to find the way back to parking place. Difficult to concentrate after the race, but nice way to end the training.

4 kierrosta 4.6km - Splits

Monday May 4, 2009 #

Strength 45:00 [3]

Abs, legs. Baby as extra weight in some moves.

Sunday May 3, 2009 #

Event: Keskimatkan kansalliset Orimattila

Running warm up/down 27:00 [2] 3.0 km (9:00 / km)
ahr:135 max:172 shoes: Vj Twister (Black/Yellow)

Warm up/down for the race.

Orienteering race 43:36 [5] ***** 4.6 km (9:29 / km)
ahr:176 max:194 spiked:13/13c shoes: Vj Twister (Black/Yellow)

Middle distance national and District championship race in Orimattila. Class H35. Course length 4.6 km with 13 control points. First orienteering competition on this year. Running was best for this season as I was hoping, but I could not utilise it to make a good race, actually made it even worse? I lost the control to navigating after first control point, actually right after starting point. I had uncertain feeling through the race and I also had feeling that I must keep going. Rest you can guess. One of these days. 4 legs out of 13 were ok. On the rest I made smaller or bigger mistakes. I could not calm down during the race. Now back to basics and better run next time. I had a plan how I should run on this season start, but I could not follow the plan. It was forgotten after piip, piip, piip, piip, piiiiiip... Distance from GPS 5.3 km.

Results
Result District Champ
Splits
Route Gadget

All previous links and some more like photos, split analysers behind the following link

Saturday May 2, 2009 #

Running 44:00 [3] 7.5 km (5:52 / km)
shoes: Asics gel kayano XII O

Friday May 1, 2009 #

Running hills 1:16:00 12.8 km (5:56 / km)
ahr:149 max:178 shoes: Asics gel Kayano XII 8

Warm up

Kumpula -> Salpakankaantie
1 up 5:29 149/156 down 4:27 avg 139
2 up 5:25 153/161 down 4:18 avg 144
3 up 4:56 160/169 down 4:17 avg 147
4 up 4:53 163/171 down 4:17 avg 151
5 up 4:29 168/178

"Cooling down".

First two climbs lazy jogging. A little bit more tempo on third and fourth. And just little more on the last one. Not too hard, just tasting and waking up. Usually this kind of training makes running quite easy after couple of days. Let's see if I get similar effect also for tomorrows race.

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