Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending Oct 31, 2010:

activity	#	time	miles		km		+m	load
Running	19	14:21:59	71.61	(12:02)	115.24	(7:29)		210.4
Ballgames	10	9:05:00						163.5
Orienteering	5	3:22:46	14.41	(14:04)	23.19	(8:45)		135.7
Strength	1	1:00:00						18.0
Sofa O	1	1
Total	36	27:49:46	86.02		138.43			527.6
[1-5]	35	27:49:45

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Sunday Oct 31, 2010 #

7 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Asics gel kayano XII O

short warm up.

8 PM

Ballgames 55:00 [3]

rinkball game. Gremo - Doopie Brothers 9 - 8. It was extraordinary nice to beat them since we play every Tuesday against them. We made also another trick. Usually we play on yellow shirts and they on black. We got new shirts today which are black. And yes we used black ones and they had to change shirts. They were bit of surprised. Heh, he, hee ...

Saturday Oct 30, 2010 #

3 PM

Running 2:05:14 [2] 13.34 km (9:23 / km)
ahr:113 max:172 shoes: Asics gel kayano XII O

Pram walk and jog. Mainly I was walking. There was also another LS member walking with pram. I met Miia K at Tapanila. I walked with her for a while. Main reason for my training was to check the phone network at Tapanila. It looks promising thinking Yökuppi Final. Full 3g or 3.5g network available. Short live video test was successful. More on Wednesday.

Friday Oct 29, 2010 #

7 AM

Ballgames (Rinkball) 50:00 [3]

Thursday Oct 28, 2010 #

Note

PB in bowling. 158.

4 PM

Running 43:15 [1] 5.53 km (7:49 / km)
ahr:130 max:153 shoes: Asics gel Kayano XII 8

Pram jog. Legs are in full tilt.

Wednesday Oct 27, 2010 #

Event: Yökuppi 12 Asikkala Majuanmäki

6 PM

Orienteering 49:40 [4] *** 5.5 km (9:02 / km)
shoes: Icebug Spirit OLX 2010

Yökuppi in Majuanmäki, Asikkala. Good race for me. Course was rather easy. Controls were close to trails. There were only eight controls on the course. This is my kind of Night O. It could have been more difficult, but I like the longer legs.

Results
Splits
Route

7 PM

Running 15:00 [2] 1.5 km (10:00 / km)
shoes: Icebug Spirit OLX 2010

Warm up and down.

Tuesday Oct 26, 2010 #

9 PM

Ballgames (Rinkball) 1:10:00 [3]

Monday Oct 25, 2010 #

Note
(rest day)

Sunday Oct 24, 2010 #

2 PM

Running 23:06 [1] 2.9 km (7:57 / km)
shoes: Icebug Spirit OLX 2010

I bought new pair of Icebug Spirit OLX orienteering shoes yesterday. I had to go out and test them. Excellent shoes.

6 PM

Ballgames 55:00 [3]

Rinkball game. Gremo 35 - Pelttari 6 - 4 won.

Saturday Oct 23, 2010 #

12 PM

Running warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: Vj Supra

Warmis

1 PM

Orienteering race 40:15 [5] ***** 5.49 km (7:20 / km)
shoes: Vj Supra

Halikko viesti. fifth leg. Andra lag. Physically not the strongest day. 1-2 min mistake on third cp. Otherwise ok. I saw Wilho on the way to fourth. We ran the rest of the course together except the forkings. I must admit that I was slowing him down.

Resultato
Splits
Splits
Route

2 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Vj Supra

Cooling down together with W.

Friday Oct 22, 2010 #

7 AM

Ballgames (Rinkball) 50:00 [3]

Usual Friday morning rinkball training.

Wednesday Oct 20, 2010 #

Event: Yökuppi 11 Hollola, Linnavuori

6 PM

Running warm up/down 12:00 [2] 1.5 km (8:00 / km)
shoes: Vj Supra

Warm up

7 PM

Orienteering 1:05:00 [4] *** 5.9 km (11:01 / km)
shoes: Vj Supra

Yökuppi in Linnavuori. Not any big mistakes, but lot of small ones inside the circle. Running was pooooooooooooooooooooooooooooooooooooooooooooooooor (F...k). Totally opposite to last week. Contact lense (right) was not in correct position and it made map reading more difficult. Half of the course beam was focused too far which did not help map reading. Amateur mistakes :). Currently I'm busy at work and that reflected to my concentration. Turning this all to positive is easy. It is kind of miracle that I did not make any major mistake today. All was set for that, soo I can be happy.

Results
Split times
Route

8 PM

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Vj Supra

Cooling down.

Tuesday Oct 19, 2010 #

9 PM

Ballgames (Rinkball) 50:00 [3]

Monday Oct 18, 2010 #

8 PM

Running 31:00 [2] 5.0 km (6:12 / km)
shoes: Asics gel Kayano XII 8

Evening jog.

Friday Oct 15, 2010 #

7 AM

Ballgames (Rinkball) 55:00 [3]

Again. Really fun to play.

Wednesday Oct 13, 2010 #

Event: Yökuppi 10 Lahti Urheilukeskus

7 PM

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Vj Supra

Warm up and cooling down for the yökuppi

8 PM

Orienteering 26:51 [4] ** 3.6 km (7:28 / km)
shoes: Vj Supra

Yökuppi in Urheilukeskus. Night sprint actually. Not bad result for me I would say. And it went something like this. I Stopped just before the first cp to make sure my locations. (20 sec). From 1 to 2 I had difficulties to find the trail and I also made wrong route choise (30 sec). Then solid legs 3, 4, 5, 6 and 7. I could not have done them better. Extra happy I'm for 5, 6 and 7. Biggest mistake on 8 (1 min). Even I knew the place beforehand and I knew how should take it I still managed to make a mistake. I did not follow my plan, I ran more straight and made an extra round in the end. Then the rest of the course went just fine. Some fine tuning, but no real mistakes. I saw Miguels in the forest many times. He was travelling faster, but not as smooth as I did. It was extra fun to fight with someone who is better runner and succeed in many places.

Results
Split times
Route

C • The Theory of Intelligence 3

Tuesday Oct 12, 2010 #

9 PM

Ballgames (Rinkball) 50:00 [3]

Sunday Oct 10, 2010 #

1 PM

Strength 1:00:00 [3]

Kunto +

8 PM

Sofa O 1 [0]

Saturday Oct 9, 2010 #

3 PM

Running 1:19:39 [3] 11.7 km (6:48 / km)
shoes: Asics gel Kayano XII 8

Pram jog. Fresh legs. How?

Friday Oct 8, 2010 #

6 AM

Running 37:07 [3] 6.06 km (6:07 / km)
shoes: Asics gel Kayano XII 8

Morning jog by the river and training camp is over. Goodbye Graz, Gooodbyee.

Thursday Oct 7, 2010 #

6 PM

Running 1:19:47 [3] 11.57 km (6:54 / km)
ahr:144 max:169 shoes: Asics gel Kayano XII 8

Climbed up to a hill and found nice trails on the top of the hill. Quite some other hikers, runners and bikers up there too. How the hell they get up there? Did not see any parking place and cannot believe that they walked up.

Wednesday Oct 6, 2010 #

Event: Yökuppi 9 Nastola, Huhmarmäki

6 AM

Running 1:01:14 [3] 9.5 km (6:27 / km)
shoes: Asics gel Kayano XII 8

Morning jog with two collageus by the river.

Tuesday Oct 5, 2010 #

6 PM

Running 1:25:37 [3] 11.34 km (7:33 / km)
ahr:144 max:171 shoes: Asics gel Kayano XII 8

Running with the map on trails in the forest. Trails were wet and and slippery. A lot of climbing. Heavy rain so weather was optimal. I was running on the same area where did hurt my ankle on May. Now I was extra careful :).

Monday Oct 4, 2010 #

9 AM

Note

Training camp in Graz is about begin. On the way to lovely city of Graz. Plan is to run and run and spectate yökuppi live on Wednesday.

7 PM

Running 1:10:00 [3] 12.0 km (5:50 / km)
ahr:145 max:170 shoes: Asics gel Kayano XII 8

Warm up
I did not fly according to my original plan. Instead of Munich I travelled via Frankfurt to Graz. Munich flight was heavily late and I wanted to be in Graz at time to make a training today. Thanks to flexible Lufthansa the last minute change was possible without extra costs even my ticket was not flexible. In Frankfurt I made a call to get company for running and yes I would have had, but the plane was late and I had also too optimistic schedule for the flight and Graz traffic meaning running alone today.
Training
Running by the river Mur. Steady paced low tempo running (without purpose except eating kilometers). Started too hard looking at the heart rates, but both pace and heart rate settled down towards to end.

Sunday Oct 3, 2010 #

2 PM

Running warm up/down 45:00 [3] 6.0 km (7:30 / km)
shoes: Vj Supra

Partly on trail and on forest.

3 PM

Orienteering 21:00 [4] *** 2.7 km (7:47 / km)
ahr:169 max:183 shoes: Vj Supra

Sprint O training in Heinsuo by HU. Scale 1:5000.

Saturday Oct 2, 2010 #

2 PM

Running 1:32:00 [2] 11.3 km (8:08 / km)
ahr:124 max:164 shoes: Asics gel Kayano XII 8

Pram walk & jog. Nice weather and nice feeling.

8 PM

Ballgames (Rinkball) 55:00 [3]

Rinkball game. Gremo - Flyers 10 - 6. I played the whole game. No-one wanted to play on defence :).

Friday Oct 1, 2010 #

7 AM

Ballgames (Rinkball) 55:00 [3]

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