Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending Aug 31, 2010:

	activity	#	time	miles		km		+m	load
	Running	14	10:09:09	54.91	(11:06)	88.38	(6:54)		166.7
	Orienteering	5	4:38:53	18.21	(15:19)	29.3	(9:31)		172.5
	Strength	6	4:25:00						70.5
	Hike-Walk-NW	1	1:40:35	5.6	(17:58)	9.01	(11:10)		30.2
	Ballgames	1	55:00						11.0
	Roller skating	1	43:41	7.26	(6:01)	11.69	(3:44)		13.1
	Sofa O	4	4
	Total	31	22:32:22	85.98		138.38			464.0
	[1-5]	27	22:32:18
averages - sleep:15 weight:68.4kg

1:41

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» now

Tuesday Aug 31, 2010 #

Note
(rest day)

Check list:
Head lamp battery charged - Check
Phone charged - Check
Connection to yökuppi tracking server - Check
GPS charged - Check
http://qik.com/video/11566652

Milan pääosa vaikuttaa kyllä hyvältä ostokselta. Jämäkkä. Pysyy hyvin paikallaan. Istuukin ihan mukavasti. Parasta on, että tuohon saa gps mokkulan mukavasti kiinni. Muovinen lampun kiinnitysosa on sama kuin kiinanihmeessä. Akkua en ole vielä testannut, mutta täytyy kokeilla, että minkälaista on raahata sitä tuossa pääosassa mukana. Tingattu hinta kotiinkuljetettuna oli 55 euroa eli melkein yhtä paljon kuin lamppu itse. Suosittelen kuitenkin.

8 PM

Strength 40:00 [2]

Kunto+ workout. Repeating legs section.

Sunday Aug 29, 2010 #

Sofa O 1 [0] *****

10 AM

Running 1:38:01 [3] 15.83 km (6:11 / km)
ahr:158 shoes: Asics Gel Kayano 15

Running in Tiirismaa. I followed the course of the Tiirismaa juoksu. Legs felt heavy and feeling for running was not strongest. Still it was nice to run and weather was excellent for running.

Saturday Aug 28, 2010 #

Sofa O 1 [0] *****

9 AM

Hike-Walk-NW 1:40:35 [3] 9.01 km (11:10 / km)
shoes: Asics Gel Kayano 15

Dementia walk with Niina from my parents to sport center and back.

Friday Aug 27, 2010 #

7 AM

Ballgames 55:00 [2]

Season's first rinkball training. Fun.

C • Pitkästä aikaa napit kaakkoon... 3

8 PM

Running 34:21 [3] 4.73 km (7:15 / km)
shoes: Ice Bug Spirit OLX

Head lamp jog on forest trails in Hirvikallio.

Thursday Aug 26, 2010 #

6 PM

Sofa O 1 [0]

CF session.

8 PM

Strength 45:00 [3]

Kunto+

Wednesday Aug 25, 2010 #

Note

Head band selection.

Original DealExtreme model

Old Silva model with home made adjustment piece.

"Pro" Mila head band ordered via Valotukku.

Aijaa is down so I uploaded with ImageShack.us

C • nice display 2

8 PM

Strength 50:00 [3]

kunto+ workout plus some more. Extra weights on legs.

Tuesday Aug 24, 2010 #

7 PM

Running 53:00 [2] 7.5 km (7:04 / km)
shoes: Asics Gel Kayano 15

Short low tempo jog. Tired and a bit unmotivated.

Sunday Aug 22, 2010 #

10 AM

Sofa O 1 [0]

Catching features. Mainly Night O races.

8 PM

Strength 50:00 [2]

Abs, legs å arms.

Saturday Aug 21, 2010 #

Note

Typed in all yökuppi races as event to AP.

10 AM

Strength 50:00 [3]

kunto+ workout plus some more.

Friday Aug 20, 2010 #

Roller skating 43:41 [3] 11.69 km (3:44 / km)

Roller skating with skiing poles.

Thursday Aug 19, 2010 #

Note
(rest day)

Travelling home.

Wednesday Aug 18, 2010 #

7 PM

Running 1:23:01 [3] * 13.52 km (6:08 / km)
shoes: Asics Gel Kayano 15

I climbed up to the Plabutsch mountain and then rolled down. Nice view over city. I Used printed Google map to navigate. It was not detailed enough and when I was coming down I had slight difficulties to find the correct trail. By beginners luck (?) I ended up to the place I had planned to leave the forest. It was getting dark already...

Tuesday Aug 17, 2010 #

6 PM

Running warm up/down 8 [2] 1.0 km (8 / km)
shoes: Ice Bug Spirit OLX

Warm up

7 PM

Orienteering 35:20 [3] *** 3.8 km (9:18 / km)
shoes: Ice Bug Spirit OLX

Company champs in Vihattu (LS-37 training). 3.8 km. Solid low tempo run. One 45 sec. mistake. Nice course, though quite easy. I forgot to take gps device with. :(.

Results
Split times
Route

Running warm up/down 18:00 [2] 2.0 km (9:00 / km)
shoes: Ice Bug Spirit OLX

Cooling down.

Monday Aug 16, 2010 #

Note
(rest day)

10 000 log hits.

C • Right 3

Sunday Aug 15, 2010 #

10 AM

Running warm up/down 25:00 [2] 2.5 km (10:00 / km)
shoes: Ice Bug Spirit OLX

Warm up/down for the race.

11 AM

Orienteering race 56:00 [5] **** 6.5 km (8:37 / km)
ahr:170 max:183 shoes: Ice Bug Spirit OLX

District champs relay. Class H21. Hapardi, mä and Hytti. Fourth place. Easy course. Running was better than yesterday. 1 min mistake in a control, but otherwise solid navigating again.

Results

Saturday Aug 14, 2010 #

9 AM

Running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: Ice Bug Spirit OLX

Warm up.

10 AM

Orienteering race 1:21:38 [4] **** 7.1 km (11:30 / km)
ahr:169 max:184 shoes: Ice Bug Spirit OLX

District champs in Asikkala. Class H35. Only two runners in our class. Terrain was bad. I can't find anything positive to say about it. Ankle is worse than last weekend and I'm out of shape. Good starting point for tomorrow's relay. Positive is that I didn't make any mistakes. Solid orienteering. I would only make two route choises differently.

Results
Split times

Friday Aug 13, 2010 #

Note
(rest day)

Thursday Aug 12, 2010 #

6 PM

Strength 30:00 [3]

Wednesday Aug 11, 2010 #

5 PM

Running 45:00 7.6 km (5:55 / km)
shoes: Asics Gel Kayano 15

Warm up, 6 x 1' + 2' rec. and Cooling down. Work -> Home.

Tuesday Aug 10, 2010 #

5 PM

Running 50:38 [3] 7.7 km (6:35 / km)
ahr:142 max:160 weight:68.4kg shoes: Asics Gel Kayano 15

Jogging in Hirvikallio and in Kumpula.

Monday Aug 9, 2010 #

Note
slept:15.0 (rest day)

Sunday Aug 8, 2010 #

12 AM

Running warm up/down 30:00 [2] 2.0 km (15:00 / km)
shoes: Ice Bug Spirit OLX

Warm up for relay.

1 AM

Orienteering race (43 kavlen) 42:55 [5] **** 5.3 km (8:06 / km)
shoes: Ice Bug Spirit OLX

First leg in 43 relay in Mjölby for LS-37. I had a confident feeling at the start, which is not the case usually, when I run first leg. Overall I made a good run. I had same course with Magnar Tellesbo and we ran the whole leg together. I must admit that I was more on the passenger seat. My shape could be better. Ankle did not bother in the woods, but on the trails it still hurts. Maybe 2 min mistakes in total and in some places there was a better route choise available, but it is so much easier to just run with the group. So I did not even think change the lane. I'm happy for my run. It has been while since previous first leg run in any relay. I noticed again that I really like to run the first leg.

Results
Splits from my forking

Friday Aug 6, 2010 #

Note
(rest day)

Cruising at Östersjön.

Thursday Aug 5, 2010 #

Note
(rest day)

Cruising at Vesijärvi and Päijänne.

Wednesday Aug 4, 2010 #

5 PM

Running intervals 47:00 7.0 km (6:43 / km)
ahr:145 max:189 shoes: Asics Gel Kayano 15

warm up
3 x 4' + 1' recovery
Cooling down

Tuesday Aug 3, 2010 #

6 PM

Running 1:22:00 [2] 13.0 km (6:18 / km)
ahr:144 max:168 shoes: Asics Gel Kayano 15

Longer jog round Tiirismaa.

Monday Aug 2, 2010 #

Note
(rest day)

Sunday Aug 1, 2010 #

4 PM

Running warm up/down 23:00 [3] 2.5 km (9:12 / km)
shoes: Ice Bug Spirit OLX

Warm up/down for training.

5 PM

Orienteering 1:03:00 [3] ***** 6.6 km (9:33 / km)
shoes: Ice Bug Spirit OLX

Weekly training by HU in Hälvälä. Low tempo. Actually no mistakes except I spent some extra time on searching one misplaced control point. Ankle still bothers a bit and running is not easy.
Resultato
Splitendo

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