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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending Jul 31, 2011:

activity # timemileskm+mload
  Running14 12:49:15 70.62(10:54) 113.64(6:46)208.8
  Orienteering8 9:10:57 35.03(15:44) 56.38(9:46)30 /34c88%156.8
  Strength5 3:40:0052.0
  Biking5 2:57:31 35.63(4:59) 57.34(3:06)49.2
  Roller skating1 1:34:14 15.99(5:54) 25.74(3:40)28.3
  Sofa O5 5
  Stretching1 1
  Total37 30:12:03 157.27 253.130 /34c88%495.0
  [1-5]31 30:11:56
averages - weight:69.3kg

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Sunday Jul 31, 2011 #

6 PM

Orienteering 1:11:55 [3] 6.1 km (11:47 / km)
spiked:10/12c shoes: Icebug Spirit 2 OLX

HU weekly training at Hälvälä. Fall asleep on leg 9 and spent 24 min on short 2 min leg. Off course my fault, but map was not updated on that area. Slightly frustrated.
7 PM

Running 5:00 [2] 0.6 km (8:20 / km)
shoes: Icebug Spirit 2 OLX

Cooling down shortly.

Saturday Jul 30, 2011 #

Note
(rest day)

Meeting wolves at Sipoo.

Friday Jul 29, 2011 #

Biking warm up/down 18:34 [2] 5.87 km (3:10 / km)

To kukonkoivu

Running intervals 44:00 intensity: (5:00 @2) + (27:30 @3) + (11:30 @5) 7.5 km (5:52 / km)
shoes: New Balance 904

Warm up. 3 x ~1000m. 3-4 min recovery. Cooling down.

Biking warm up/down 21:57 [2] 5.88 km (3:44 / km)

Home.

Thursday Jul 28, 2011 #

2 PM

Biking warm up/down 33:00 [3] 10.3 km (3:12 / km)

to the woods. Route.
3 PM

Orienteering 2:00:00 [2] 9.66 km (12:25 / km)
shoes: Icebug Spirit 2 OLX

Map and control point check run. After ten min heavy rain started including thunder storm. It felt like it was very close. For a while I did not know should I laugh or cry thinking in the bush that what the f I should do. I continued... Map is good. Terrain is excellent.
5 PM

Biking warm up/down 35:00 [3] 10.3 km (3:24 / km)

Back home.

Wednesday Jul 27, 2011 #

2 PM

Roller skating 1:34:14 [3] 25.74 km (3:40 / km)

Roller skating with skiing poles. Towards to church and back with short extra loop at Kukonkoivu.

Tuesday Jul 26, 2011 #

2 PM

Running 1:50:00 intensity: (50:00 @2) + (1:00:00 @3) 14.5 km (7:35 / km)
shoes: Asics Gel Kayano 15

Combined jog and Pram walk & jog. Walking was not planned, but I was in full tilt especially the legs, so I had to. I ran to Messilä. Picked up Jonne from the beach and continued with pram.
10 PM

Sofa O 1 [0]

Monday Jul 25, 2011 #

Note
weight:70.1kg (rest day)

at Puuhamaa.

Sunday Jul 24, 2011 #

4 PM

Orienteering 38:50 [3] ** 5.4 km (7:11 / km)
spiked:20/22c shoes: Icebug Spirit 2 OLX

HU46 training in Salpakangas.

Results
Split times
Route
5 PM

Running warm up/down 22:00 [3] 3.5 km (6:17 / km)
shoes: Icebug Spirit 2 OLX

Warm up and down

Thursday Jul 21, 2011 #

6 PM

Running 1:16:28 [3] 8.5 km (9:00 / km)
shoes: Icebug Spirit 2 OLX

forest run. I ran the same "course" as last wednesday avoiding the shitty parts.

Wednesday Jul 20, 2011 #

7 PM

Running 51:00 [3] 7.7 km (6:37 / km)
shoes: Asics Gel Kayano 15

Pram jog with Jonne. Route.

Tuesday Jul 19, 2011 #

Note
(rest day)

Monday Jul 18, 2011 #

6 PM

Strength 30:00 [2]
weight:69.2kg

7 PM

Running 32:14 [2] 5.07 km (6:22 / km)
shoes: Asics Gel Kayano 15

Check the signature.
9 PM

Stretching 1 [0]

Sunday Jul 17, 2011 #

Strength 1:10:00 [2]

Le Tour De France

Sofa O 1 [0]

Saturday Jul 16, 2011 #

5 PM

Running 1:32:00 [2] 15.61 km (5:54 / km)
shoes: Asics Gel Kayano 15

Hiihtäjäntie, Pikku Vesku, Urheilukeskus, ässä, Tapanila ja takas hiihtikselle.

Nice. :).
9 PM

Sofa O 1 [0]

Friday Jul 15, 2011 #

Sofa O 1 [0]
(rest day)

Catching Features.

Thursday Jul 14, 2011 #

6 PM

Orienteering 1:10:00 intensity: (10:00 @2) + (45:00 @3) + (15:00 @4) *** 8.19 km (8:33 / km)
shoes: Icebug Spirit 2 OLX

On the way home from work I noticed that there is KKV's weekly training in the neighborhood. I changed clothes and started warm up run to competition center having only one thing in my mind: "Today I will show to all wankers who is the king of the hill". After having map in hand I decided also to try to do Hämis kind of training. I'll take a look to the map only in the beginning of the leg.

In the end I was not the king of the hill, but succeeded somehow on the other part. Though I had to look more than just once on most of the legs. There was also legs, when I looked at the map only once like the longer legs 8 and 10. on fourth I was just ten meters away from the control going to right direction, when I just could resist to take a look to the map. CP 5 was bad one. went too much right and I did not have glue about the green area. Had to look the map. From 8-9 I read the leg from 9-8. Took some time to realise and I had to make mapping exercise to get back to track. Course itself was shitty one. 2-3, 3-4 and 7-8 yeah, welcome to the jungle. Orange lines are the map reading moments. On ninth control I read longer to locate myself.




Results
Split Times
C • Vielä on tekemistä 2

Wednesday Jul 13, 2011 #

7 PM

Running hills 1:15:00 [3] 12.12 km (6:11 / km)
shoes: Asics Gel Kayano 15

Hills in Tiirismaa. Two on both sides with small variations.

Tuesday Jul 12, 2011 #

8 PM

Strength 40:00 [2]

The usual set.
10 PM

Sofa O 1 [0]

Monday Jul 11, 2011 #

7 PM

Running 30:00 [3] 4.56 km (6:35 / km)
weight:68.6kg shoes: Asics Gel Kayano 15

Pram run round Kumpula.

Sunday Jul 10, 2011 #

2 PM

Orienteering 2:15:00 [3] **** 14.0 km (9:39 / km)
shoes: Icebug Spirit 2 OLX

Lahti Suunnistus course check. H21A Sunday's course. Scale 15 000.

Saturday Jul 9, 2011 #

1 PM

Running 1:27:30 intensity: (42:30 @2) + (45:00 @3) 12.59 km (6:57 / km)

First alone then with Janne L. Damn hottentotti.

Friday Jul 8, 2011 #

6 PM

Running 1:16:00 [3] 10.6 km (7:10 / km)
shoes: Asics Gel Kayano 15

Pram jog Jonne. Route.

Thursday Jul 7, 2011 #

Note
(rest day)

Wednesday Jul 6, 2011 #

5 PM

Orienteering 1:10:00 [3] 5.5 km (12:44 / km)
shoes: Icebug Spirit 2 OLX

Course check of LaSu Comp. D21E course.

Tuesday Jul 5, 2011 #

Orienteering 1 [0] 1.73 km (1 / km)

RR course with daughters. Fun. In the middle they just wanted to eat blueberries. After short discussion we decided first finish the training and come back for blueberries. So we did and in the evening we had blueberrypie. Nami nami.
8 PM

Running 38:00 [2] 6.0 km (6:20 / km)
shoes: Asics Gel Kayano 15

Evening jog.
C • Vedit 2

Monday Jul 4, 2011 #

7 PM

Strength 40:00 [3]
weight:69.3kg

Abs & legs.

Sunday Jul 3, 2011 #

4 PM

Biking warm up/down 35:00 [3] 12.5 km (2:48 / km)

To Tennilä. Route.
5 PM

Orienteering 45:11 [3] **** 5.8 km (7:47 / km)
shoes: Icebug Spirit 2 OLX

HU weekly training in Tennilä. Hämis as a shadow. Two smaller mistakes and some zig zag in certain legs and couple of stops to check position, but otherwise ok or if even great.
Results
Splits. I was fastest only on one leg :).
6 PM

Biking warm up/down 34:00 [3] 12.5 km (2:43 / km)

"Cooling down" with Hämis. Route.

Saturday Jul 2, 2011 #

Note
(rest day)

lepi

Friday Jul 1, 2011 #

12 PM

Strength 40:00 [3]

8 PM

Running 30:03 [2] 4.8 km (6:15 / km)
shoes: Asics Gel Kayano 15

Evening jog. Handy in the right hand and gps on the left hand. Most unconvenient way to carry those things while running.

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