Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending May 31, 2011:

	activity	#	time	miles		km		+m				load
	Running	21	13:09:56	78.99	(10:00)	127.13	(6:13)					240.2
	Orienteering	8	7:45:34	37.44	(12:26)	60.25	(7:44)		10 /	10c	100%	189.6
	Hike-Walk-NW	2	2:37:34	11.41	(13:48)	18.37	(8:35)					31.5
	Strength	4	2:20:00									28.0
	Sofa O	5	6
	Stretching	1	1
	Total	38	25:53:11	127.84		205.74			10 /	10c	100%	489.3
	[1-5]	32	25:53:04
averages - weight:68.8kg

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Tuesday May 31, 2011 #

7 PM

Orienteering 1:14:18 [1] * 7.55 km (9:51 / km)
shoes: Asics gel Kayano XII 8

Control point check for kids o school.

C • Nähty 2

Monday May 30, 2011 #

Note
weight:68.7kg (rest day)

O School.

Note

Ois pitäny ilmoittautua pääsarjaan torstaille, niin ois päässy Varsoja nöyryyttämään http://www.sci.fi/~lata/ilmosarja.htm.

Sunday May 29, 2011 #

Event: Rastivarsat - Kansallinen keskimatka

10 AM

Running warm up/down 23:00 [3] 3.0 km (7:40 / km)
shoes: Asics Gel Kayano 15

Warm Up.

Orienteering 59:35 [4] ***** 7.4 km (8:03 / km)
shoes: Icebug Spirit 2 OLX

Rava Middle distance competition. H21A. Good technical course. Challenging terrain. You need to concentrate all the time. I took secure route choices and took the controls at very slow pace. Only 1 real mistake before the control 10. For a moment I was thinking that I'm already close to control, when in reality I was still couple hundred meters from it. Lots of smaller time losses there and there, but it was good race for me, even I can start to read results bottom up.

Results
Split Times
My Route

11 AM

Running 14:00 [2] 1.8 km (7:47 / km)

Cooling down. Short way.

Saturday May 28, 2011 #

Sofa O 1 [0]

6 PM

Hike-Walk-NW 1:14:34 [2] 8.37 km (8:55 / km)
shoes: Asics Gel Kayano 15

Nordic walking with Niina.

Friday May 27, 2011 #

4 PM

Running 11:00 [3] 2.03 km (5:26 / km)
shoes: Asics Gel Kayano 15

From work to PHKS.

5 PM

Running 39:00 [3] 6.07 km (6:26 / km)
shoes: Asics Gel Kayano 15

From my parents to home.

Thursday May 26, 2011 #

6 PM

Orienteering race 13:31 [5] ** 2.3 km (5:53 / km)
spiked:10/10c shoes: Icebug Spirit 2 OLX

Company Sprint Champs on LaTa's weekly training. Course B. Good race. I tried to push as hard as I can, but had a feeling in the end that I could not get all out. No problems on navigating. Though one good route choice was accident :).

Results
Splits

Running warm up/down 22:00 [2] 2.8 km (7:51 / km)
shoes: Icebug Spirit 2 OLX

Cooling down.

Running warm up/down 21:00 [3] 3.0 km (7:00 / km)
shoes: Asics Gel Kayano 15

warm up for the sprint.

Wednesday May 25, 2011 #

6 PM

Running 48:40 [3] 8.0 km (6:05 / km)
shoes: Asics Gel Kayano 15

Evening run. Heavy legs. Tired. Did not feel like to.

Tuesday May 24, 2011 #

7 PM

Strength 35:00 [2]

Vatsiksii ja jalkojen liikuttelua.

Monday May 23, 2011 #

Note
weight:67.7kg (rest day)

Kids' O School.

Sunday May 22, 2011 #

Sofa O 1 [0]

4 PM

Running warm up/down 29:50 [3] 5.2 km (5:44 / km)
shoes: Icebug Spirit 2 OLX

Warm up to Messilä.

5 PM

Orienteering 52:21 [3] *** 6.8 km (7:42 / km)
shoes: Icebug Spirit 2 OLX

HU weekly training in Messilä. 6.8 km. Continued with the warm up pace. Easy course and I made it even easier with route choices. Only micro mistakes.

Route
Results
Split times

6 PM

Running warm up/down 35:00 [3] 5.1 km (6:52 / km)
shoes: Icebug Spirit 2 OLX

Cooling down run home. Out of energy.

Saturday May 21, 2011 #

Sofa O 2 [0]

9 AM

Running tempo 1:21:00 15.92 km (5:05 / km)
shoes: Asics Gel Kayano 15

Ten min warm up, ten min faster, for a while lower tempo and then 15 min faster and cooling down in the end. Faster sections on downhill/flat part. Did not really push, but let it roll. Would have been a good day to participate Ultra long champs today or half maraton on New Lahti run. Good training - felt great- happy face.

On 30 min point I saw two Odocoileus virginianus jumping on the field and over the street. They had great white tails.

Friday May 20, 2011 #

6 PM

Running 1:10:00 [2] 11.04 km (6:21 / km)
shoes: Asics gel Kayano XII 8

Jogging to "Water boy's street" and then round the Great Bricklake with Janne L. Nice weather.

I saw pram and dog moving fast...

Thursday May 19, 2011 #

Sofa O 1 [0]
(rest day)

Wednesday May 18, 2011 #

6 PM

Running 22:19 [3] 3.42 km (6:31 / km)
shoes: Icebug Spirit 2 OLX

Warm up.

7 PM

Running 26:57 [4] 5.1 km (5:17 / km)
shoes: Icebug Spirit 2 OLX

Cross country test run in Tapanila. All time 2nd best time for me.

C • Paljonkohan 5

Running 17:21 [3] 2.54 km (6:50 / km)
shoes: Icebug Spirit 2 OLX

Cooling down.

4 kierrosta 4.6km - Splits

Tuesday May 17, 2011 #

Note
(rest day)

Monday May 16, 2011 #

8 PM

Strength 30:00 [2]
weight:68.9kg

Sunday May 15, 2011 #

9 AM

Orienteering 1:35:00 [3] 12.8 km (7:25 / km)
shoes: Icebug Spirit 2 OLX

Orienteering and forest run in Hirvikallio. Orienteering in the best part of the Hirvikallio map which one of the best areas in the whole Lahti / Hollola area. When there no flags and no one else in the forest I have difficulties to concentrate. Too often I found myself thinking everyhting else, but orienteering. Phone emptied couple kms before the finish. Did not draw the controls to map below and neither line I followed for the while.

3 PM

Sofa O 1 [0]

9 PM

Stretching 1 [0]

Saturday May 14, 2011 #

Note

Särkänniemisuunnistus in Särkänniemi Adventure Park. Jenni and Nella. Had a fun day at the park and kids seemed to enjoy even more :).

7 PM

Running 53:02 [3] 9.15 km (5:48 / km)
shoes: New Balance 904

Tiilijärvi sightseeing.

Friday May 13, 2011 #

6 PM

Running 45:17 [2] 6.35 km (7:08 / km)
shoes: Asics Gel Kayano 15

Pram jog. Salpakangas tour.

Thursday May 12, 2011 #

8 PM

Strength 35:00 [2]

Wednesday May 11, 2011 #

8 PM

Running intervals 34:00 6.0 km (5:40 / km)
shoes: New Balance 904

4 x 4 min + 1 min recovery. I felt pretty flegu on warm up, but during intervals it started to roll just fine. Nice short training.

Tuesday May 10, 2011 #

5 PM

Hike-Walk-NW 1:23:00 [2] 10.0 km (8:18 / km)
shoes: Asics Gel Kayano 15

Pram walk & jog with Jonne. first 45 min walking and the rest was running. Route also in Sports Tracker.

Monday May 9, 2011 #

Note
weight:68.9kg (rest day)

Kids O school in Laune familypark.

Sunday May 8, 2011 #

10 AM

Orienteering 1:03:00 [3] 8.7 km (7:14 / km)
shoes: Icebug Spirit 2 OLX

Orienteering in Hirvikallio.

Saturday May 7, 2011 #

9 AM

Running 54:00 [3] 9.62 km (5:37 / km)
shoes: Asics Gel Kayano 15

Morning jog. Väsyny meininki.

Friday May 6, 2011 #

8 PM

Running 40:00 [3] 5.7 km (7:01 / km)
shoes: Icebug Spirit 2 OLX

Forest run in Hirvikallio. Hieno meininki.

Thursday May 5, 2011 #

Note

I added Tiomila route. Messed up with the gps. I was in too hurry to delete the data from gps and had to draw the route manually to official system instead of using Quick Route. Good luck for trying to find it from this tool.

7 PM

Strength 40:00 [2]

Reminder. Keep up doing these moves on the summer time too.

Wednesday May 4, 2011 #

Event: AM-sprintti 2011

6 PM

Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: New Balance 904

warm up

7 PM

Orienteering race 16:28 [5] *** 2.9 km (5:41 / km)
shoes: New Balance 904

District sprint champ in Villähde. H35. I lost 20 sec in first control, because I first visited wrong control and 15 sec at 8 cp thanks to wrong route choise. Otherwise good race. Tömäys is in good shape. I lost him 29 sec.

8 PM

Running warm up/down 10:30 [3] 1.8 km (5:50 / km)
shoes: New Balance 904

cooling down.

Tuesday May 3, 2011 #

7 PM

Running 52:00 [3] 9.0 km (5:47 / km)
shoes: New Balance 904

Training towards Jukola have been started. I tested the shoes I will use in tomorrows sprint competition.

Monday May 2, 2011 #

Note
weight:69.9kg (rest day)

Kids O school.

Sunday May 1, 2011 #

Orienteering race 1:31:21 [4] **** 11.8 km (7:44 / km)
shoes: Icebug Spirit 2 OLX

Tiomila 2011. Third leg. Result. Overall I did not have troubles to find controls. To some of them I went really slowly. On some legs I had troubles and made couple of bad route choises. I was hoping that I could have run faster. Still I'm proud of my run in Tiomila 2011. It was much better than last year. I'm also in better shape than last year.

I almost got a heart attack at the finish. First I was told that the result is not ok. 7 out of 10 runners in our club had similar kind challenges. I was guided to next checkpoint. Result in this check. I do not have any punch in SI stick. To third checkpoint. Finally reliefing information. Result is ok. World of SI is unbelievable.

[edit 05.05.] Messed up with the gps. I was in too hurry to delete the data from gps and had to draw the route manually. Good luck to try to find from this tool.

C • Hyvä 1

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Icebug Spirit 2 OLX

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