Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m	load
	Running	15	9:40:13	58.55		94.22			177.1
	Ballgames	6	5:25:00						112.5
	Skiing	3	4:26:00	29.27	(9:05)	47.1	(5:39)		79.8
	Strength	8	4:10:00						61.0
	Orienteering	3	1:48:40	6.96	(15:37)	11.2	(9:42)		32.6
	Hike-Walk-NW	2	1:40:00	5.29	(18:55)	8.51	(11:45)		16.0
	Sofa O	5	5
	Total	40	27:09:58	100.06		161.04			479.0
	[1-5]	35	27:09:53
averages - weight:69.7kg

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Wednesday Mar 30, 2011 #

Note

hmm. I missed the test run. forgot it

C • New try 2

8 PM

Running 49:00 [3] 7.0 km (7:00 / km)
shoes: Icebug Pytho BUGrip

Evening jog on forest trails. New snow on the trails made trails a bit slippery. Then you did not know, if the surface below the new snow will last your weight. Sometimes it did and sometimes not. Hard, but I liked it.

Tuesday Mar 29, 2011 #

9 PM

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

last Tuesday night Rball training on this season. Couple of games and friday mornings left.

Monday Mar 28, 2011 #

7 PM

Strength 45:00 [2]
weight:69.9kg

Saturday Mar 26, 2011 #

Sofa O 1 [0]

10 AM

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel Kayano 15

Money jog.

Friday Mar 25, 2011 #

Note
(rest day)

Better, but better not...

Sofa O 1 [0]

Thursday Mar 24, 2011 #

Note
(rest day)

Not the greatest feeling. Let's hope that rest is enough to get me back on track.

Wednesday Mar 23, 2011 #

Note
(rest day)

Life is a spectator sport.

Tuesday Mar 22, 2011 #

6 PM

Sofa O 1 [0]

9 PM

Ballgames (Rinkball) 55:00 [3]

no goalies at all. A bit lower tempo in the game and more höntsy.

Monday Mar 21, 2011 #

Note
weight:69.4kg

6 PM

Running 1:40:00 [3] 16.5 km (6:04 / km)
ahr:149 max:171 shoes: Asics Gel Kayano 15

Monday run "walk on the water" with Assu and Hirppa. Running was difficult and legs felt really tired. Must have been the intensive sofa o sessions on Friday and Saturday.

Sunday Mar 20, 2011 #

10 AM

Strength warm up/down 15:00 [3]

Warm up for the game

11 AM

Ballgames 50:00 [4]

Rinkball game. We won also today. 7-8 against Kanuks. No Litti this time :).

4 PM

Skiing 1:11:00 [3] 12.5 km (5:41 / km)
shoes: Karhu Spectra Optigrip

Towards to Hälvälä and back. Tracks were in good condition. Mukava on hiihtäjän hiihdellä. Second usage of cheap china gps bluetooth data logger. Not the best device. I did not ski any circle :).

Saturday Mar 19, 2011 #

10 AM

Sofa O 1 [0]

CF. Night O courses including corridor night O too.

3 PM

Skiing 1:20:00 [3] 12.8 km (6:15 / km)
shoes: Karhu Spectra Optigrip

Skiing round Tiirismaa. Thanks to new snow there was no glide at all. I had an opportunity to ski on the downhills too. Kick was excellent.

C • Täytyy 2

8 PM

Ballgames 50:00 [3]

Rinkball game. We won. 12 - 0. We had two full lines and they had just one. I was playing in defense.

Friday Mar 18, 2011 #

7 AM

Ballgames 1:00:00 [3]

Rinkball.

6 PM

Sofa O 1 [0]

Thursday Mar 17, 2011 #

Note
(rest day)

Skiing with kids.

Wednesday Mar 16, 2011 #

7 PM

Strength 45:00 [3]

Abs. Legs. The usual.

Tuesday Mar 15, 2011 #

9 PM

Ballgames (Rinkball) 50:00 [3]

Rinkball training after two weeks break. It was fun to be back on the skates again. We had goalie only at the other end. So it was bit of more hawai hockey than usual. Still good tempo.

Monday Mar 14, 2011 #

8 PM

Running 49:13 [3] 7.11 km (6:55 / km)
weight:70.3kg shoes: Icebug Pytho BUGrip

head lamp jog on snowy forest trails. Nice weather. Hyvä kulku.

Sunday Mar 13, 2011 #

9 AM

Skiing (Classic) 1:55:00 [3] 21.8 km (5:16 / km)
shoes: Karhu Spectra Optigrip

Skiing to Sport Center to see top athletes. I saw some French, Italian, Russian, Ukraine's skiers. Finnish athletes I noticed Punkkinen, Tytti with her mother and Voimis :). Kick is good, but glide not that excellent. Weather is coming closer to be perfect for my "wax free" nano skis.

Saturday Mar 12, 2011 #

3 PM

Strength 30:00 [2]
(rest day)

Lepopäivä. Pari tuntia hyötyliikuntaa lapion varressa kuitenkin.

Friday Mar 11, 2011 #

8 PM

Strength 20:00 [3]

Thursday Mar 10, 2011 #

6 PM

Strength 30:00 [3]
weight:69.3kg

Wednesday Mar 9, 2011 #

Note
(rest day)

Travelling home.

Tuesday Mar 8, 2011 #

Note

"Training camp" is now over. Tomorrow I start my journey to home. I managed to achieve all my goals on this stay. Especially fun it was to participate the O trainings with local orienteers.

6 PM

Running hills 57:00 [3] 8.4 km (6:47 / km)
ahr:165 max:183 shoes: Asics Gel Kayano 15

Head lamp run with map up to the Plabutsch. I did not run all the way to the top. Time limitation. ~20 min running uphill (167/183). First very steep section, then more flat and again in the end straight upwards. On this section there a little snow on the ground. Coming down was fun. Free ride on "powder" next to path.

Monday Mar 7, 2011 #

7 PM

Running 46:30 [3] 8.4 km (5:32 / km)
ahr:148 max:160 shoes: Asics Gel Kayano 15

Recovery jog by the river Mur. Route.

Sunday Mar 6, 2011 #

10 AM

Running warm up/down 30:00 [3] 4.2 km (7:09 / km)
ahr:143 max:161 shoes: Asics Gel Kayano 15

Warm up to the starting place of my O training. There was also middle distance competition today in Graz, but it was on the map I've ran most here. I wanted to experience a new map instead and I did not participate to race.

11 AM

Orienteering 1:08:00 [3] ** 7.5 km (9:04 / km)
ahr:149 max:167 shoes: Icebug Spirit OLX 2010

Orienteering with low tempo in Ries Map. Legs are really sore from yesterday thanks to track&field and climb. That is just positive even it was difficult to run. Navigating was not difficult, because of the pace.

Route

What control is this one?

12 PM

Running warm up/down 26:00 [3] 4.2 km (6:11 / km)
ahr:146 max:159 shoes: Asics Gel Kayano 15

Cooling down. Running back to hotel.

Saturday Mar 5, 2011 #

9 AM

Running warm up/down 11 [3] 2.0 km (6 / km)
ahr:160 max:175 shoes: Asics Gel Kayano 15

Wam up run in a bit of a hurry to meeting place. Again I navigated to venue using a handrawn map. I did not make mistakes on straight road ;).

10 AM

Running 15:00 [3]

Coordination training on track&field track. Short runs 10 - 150m with different technique. Could be something like 20 years, when I did this kind training last time. Hmm. Would not harm to do these. Training lasted 45 min at least.

11 AM

Orienteering race 15:32 [3] *** 1.2 km (12:57 / km)
shoes: Icebug Spirit OLX 2010

Sprint race. I'm not sure about the distance. This was a prologue for a sprint final later in the afternoon, which I could not participate due to other activities. I was first one in to forest. Scale 1:4000 did me tricks ones in a while. Anyway quite good race for me. On two controls I made a mistake. Otherwise solid run. Like yesterday I was rather slow. This time I had no fuel to push, when it was possible. Again great fun to orienteer. Good training.

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics Gel Kayano 15

Running back to the hotel.

1 PM

Hike-Walk-NW 1:10:00 [1] 5.51 km (12:42 / km)
shoes: Asics Gel Kayano 15

Hiking up to the Schöckl mountain with collagues. Nice sunny weather with 6 °C of temperature. Duration of the climb in total was 1 hour 51 min. We were not in a hurry therefore I reduced the training time. Route including couple of photos.

3 PM

Hike-Walk-NW 30:00 [3] 3.0 km (10:00 / km)
shoes: Asics Gel Kayano 15

After having a small meal and a beer of course on the top we started the downhill section. We took the straightest route down following cabin channel. Also competition started who is the fastest and first down. Steep hill was difficult to come down (read run.). Legs are shore now. Nice way to spend Saturday afternoon. Total time on downhill section was 44 min. Short breaks and snail parts taken away from the training time.

Friday Mar 4, 2011 #

6 PM

Running warm up/down 26:00 [3] * 4.6 km (5:39 / km)
shoes: Asics Gel Kayano 15

Warm up. Navigated to starting place with a hand drawn map. No difficulties. Good mapper.

Orienteering 9:22 [3] *** 1.0 km (9:22 / km)
shoes: Asics Gel Kayano 15

Night Sprint part I. I was mentally prepared myself for "boring" street O. Training was totally opposite. Short distance. Lot of controls. Technical course. I could not really run "full speed" at all. You need to concentrate all the time and slow down to have time make the correct route choises.

C • Korttelirastit? 2

Orienteering 15:46 [3] *** 1.5 km (10:31 / km)
shoes: Asics Gel Kayano 15

Night Sprint part II. There was short distance to run from finish of the first course to the starting place of the second one (not included to my time nor training :). First course went pretty ok even I was quite slow. Good run gave me a confident feeling - "I know this game". Small mistake on first cp and totally lost on the second. I had to follow my steps back almost to the first cp to get my position. Then it started to roll again. Fun and great training. Tracking device died before the end of second loop. Hmm. Maybe it lost the satellites and did not wake up anymore. Cell phone and gps devices were both on, when I arrived to hotel.

7 PM

Running warm up/down 26:00 [3] 4.6 km (5:39 / km)
shoes: Asics Gel Kayano 15

Running back to Hotel.

Thursday Mar 3, 2011 #

6 PM

Running intervals 1:09:19 12.71 km (5:27 / km)
ahr:159 shoes: Asics Gel Kayano 15

Similar loop than yesterday with small variation. 10 min warm up. then 5 x 4 min with 1 min recovery. I pushed just a little bit harder´on intervals. Longer cooling down.

C • trainings camp graz 1

Wednesday Mar 2, 2011 #

Note

I'll be in the city of Graz until next Wednesday. This time I'm in a hotel more close city center. I have not been in this Hotel before. Funny thing, when I arrived. I step in to the Hotel. I hear a voice saying Mr. Leppänen welcome. WTF is someone talking to me and by my name. I looked over my shoulder and saw a receptionist I know from the hotel I usually stay in Graz. Case closed :).

Again I have set some sporty goals for the next seven days.

• 80+ km by foot including tempo/interval/hill training.
• O training(s)
• Head lamp jog on the forest trails

T: "Man of the short-term projects"

8 PM

Running 1:00:00 [3] 10.5 km (5:43 / km)
shoes: Asics Gel Kayano 15

Running by the river Mur and round Andritz. Goddammit. It is snowing. I managed to stop tracking device before full time.

Tuesday Mar 1, 2011 #

10 PM

Strength 35:00 [2]

Abs. Legs.

Escape from snow part II is about to begin.

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