Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending May 31, 2012:

	activity	#	time	miles		km		+m	load
	Running	19	12:02:30	69.13	(10:27)	111.26	(6:30)		157.1
	Orienteering	11	6:55:19	34.71	(11:58)	55.87	(7:26)		201.6
	Strength	6	3:35:00						30.5
	Roller skating	1	1:05:00	11.31	(5:45)	18.2	(3:34)		19.5
	Total	35	23:37:49	115.15		185.32			408.7
	[1-5]	34	23:37:48
averages - weight:66.2kg

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Thursday May 31, 2012 #

5 PM

Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Ice Bug Nappulat

Warm up.

6 PM

Orienteering race 16:30 [5] *** 2.3 km (7:10 / km)
shoes: Ice Bug Nappulat

Company Sprint Champs at Taimi's weekly training. Not a bad run.

Results
Split Times
Dot map analysis

Orienteering 39:00 [1] ** 6.83 km (5:43 / km)
shoes: New Balance 904

From Sprint race I drove to Valo shopping center to participate to a sprint training organised by Hapsu. Distance shown above is the distance that I ran during the training, not course length. Good training.

Dot map analysis

Wednesday May 30, 2012 #

5 PM

Running hills 49:00 7.34 km (6:41 / km)
shoes: Asics Gel Kayano 17

Hills in Sport Center.

7 PM

Running 44:00 [2] 6.5 km (6:46 / km)
shoes: Asics Gel Kayano 17

Pram jog. Parents - Home.

Tuesday May 29, 2012 #

8 PM

Strength 30:00 [1]

Felt like I had to do something.

Monday May 28, 2012 #

8 PM

Strength 30:00 [1]
weight:66.4kg

Sunday May 27, 2012 #

6 PM

Orienteering race 47:00 [4] ** 6.2 km (7:35 / km)
shoes: Ice Bug Nappulat

Kunnanmestaruuskilpailut. H35.
Result
Split Times
Route

Like on Thursday I was not all the time focusing on right things, but it was better. Short warm up, but not enough to be recorded.

C • Onnee iha prkleesti 2

Saturday May 26, 2012 #

Note
(rest day)

Rest day 2.

Friday May 25, 2012 #

Note
(rest day)

Rest Day 1.

Thursday May 24, 2012 #

5 PM

Running warm up/down 15:00 [3] 2.56 km (5:52 / km)
shoes: Ice Bug Nappulat

Warm up to Start.

6 PM

Orienteering 1:05:00 [3] ***** 5.5 km (11:49 / km)
shoes: Ice Bug Nappulat

Lahden Taimi weekly event. Followed Tami's principle. 95 % concentration means 50 % performance. Boomed like in H16 class.
Result
Split Times

7 PM

Running warm up/down 18:30 [3] 3.0 km (6:10 / km)
shoes: Ice Bug Nappulat

Cooling down. Partly with J Songland.

Wednesday May 23, 2012 #

Note

Viime perjantain viestiharjoituksessa soi tämä biisi päässä. Pari kertaa videon katsottuani kävin miettimään, että kuka tää hehkeä laulajatar ois, jos se ois Suomalainen ja ainoastaan tuli mieleen Tuksu...

C • Pelottavaa! 1

7 PM

Strength 45:00 [3]

Tuesday May 22, 2012 #

7 PM

Roller skating 1:05:00 [3] 18.2 km (3:34 / km)

First roller skating on this Summer. With skiing poles. Nice sunny weather. Lot of people out. Biking, running, roller skating. Route

Monday May 21, 2012 #

Note
weight:66.2kg (rest day)

Sprint qualification and final map added. Boost on motivation for training thanks to weekend. Only concern is left ankle which is aching when running and gets a bit swollen afterwards.

O activities at kids' O school.

Sunday May 20, 2012 #

9 AM

Running warm up/down 20:00 [2] 2.6 km (7:42 / km)
shoes: Ice Bug Nappulat

Warm up for qualification.

10 AM

Orienteering race 14:42 [4] ** 2.8 km (5:15 / km)
shoes: Ice Bug Nappulat

Qualification race for Finnish sprint champs. Class H35. Plan was to qualify to A final and I made it. No mistakes. Some hesitations in forest part. I ran with high tempo, but not on maximum.

Dot map analysis
Results
Split times

C • No mistakes? 2

Running warm up/down 15:00 [1] 1.6 km (9:22 / km)
shoes: Asics Gel Kayano 17

Cooling down.

12 PM

Running warm up/down 20:00 2.7 km (7:24 / km)
shoes: Ice Bug Nappulat

Warm up for final.

1 PM

Orienteering race 13:47 [5] * 3.0 km (4:36 / km)
shoes: Ice Bug Nappulat

Sprint final. Good race. No mistakes. I thought I made one wrong route choice, but Miguls was fastest on that leg running the same route :-) . Running was also good. I was able to force me to run harder and harder. Not that far from top fifteen nor to top ten. Course itself was too simple and thus boring.

Dot map analysis
Results
Split times

Running warm up/down 12:00 [1] 1.3 km (9:14 / km)
shoes: Asics Gel Kayano 17

Cooling down

C • Rastin 14 3

Saturday May 19, 2012 #

Note
(rest day)

Särkänniemi Orienteering. Lots of walking and having fun with the kids. Nice day.

Friday May 18, 2012 #

5 PM

Orienteering 47:00 [3] **** 5.34 km (8:48 / km)
shoes: Icebug Spirit OLX 2010

Cool three lap relay training with young athletes from Kuusamo. First loop excellent. On the second not as solid oing as in the first, also on third some blackouts. Though not big mistakes, but not fluent. Time includes warm ups.

Thursday May 17, 2012 #

7 AM

Running 1:35:00 [1] 14.9 km (6:23 / km)
shoes: Asics Gel Kayano 17

Took my parents to bus station at 6 am. They are heading to St. Petersburg. Rest of the family was still sleeping, when I came back home and I decided to go out for a morning jog. Full body resistance for running and also left ankle is aching. So it was not that fun. Sauna and morning coffey in Sauna helped and now happy face that I did go out for a run.

C • Sounds great! Must try this... 2

Wednesday May 16, 2012 #

7 PM

Running intervals 40:00 6.02 km (6:39 / km)
shoes: Asics Gel Kayano 17

Warm up

4 * 400 m + 4 * 20 sec. rec. In total 40 min. Four star training.

Cooling down. Training done at Kukonkoivu track. Weather was excellent for running. Warm. No wind.

Route.

Tuesday May 15, 2012 #

8 PM

Strength 30:00 [1]

Middle body. Legs.

Monday May 14, 2012 #

Note
weight:66.4kg

7 PM

Orienteering 9:38 [4] ** 1.8 km (5:21 / km)
(rest day) shoes: Asics Gel Kayano 17

I ran sprint course after kids' O school.

Sunday May 13, 2012 #

3 PM

Running intervals (Forest) 51:30 [3] 7.92 km (6:30 / km)
shoes: Ice Bug Nappulat

Mother's day run. Running from mother in law to my parents. Roads, trails and forest. 10 x 20-40 sec. faster in forest. (From formula one start to hockey game.) Route and some photos.

Saturday May 12, 2012 #

5 PM

Running hills 1:26:00 [2] 13.3 km (6:28 / km)
shoes: Asics Gel Kayano 17

Hills in Tiirismaa. In the end picked up the prize from yesterday's race from Hämis. Route

Friday May 11, 2012 #

5 PM

Running 30:00 [2] 4.0 km (7:30 / km)
shoes: Ice Bug Nappulat

Warm up and Cooling down.

6 PM

Orienteering race (Sprint) 16:58 [5] ** 3.1 km (5:28 / km)
shoes: Ice Bug Nappulat

Vierumäki Sprint race. H35. Played safe in the forest section in early part of the competition. Solid race overall. On the way to last cp I noticed that I should have run harder in mid section.

Results
Split Times
Couple of nice shots of my better half.

Thursday May 10, 2012 #

8 PM

Strength 35:00 [1]

FRA-FIN

Wednesday May 9, 2012 #

7 PM

Running intervals 50:30 9.42 km (5:22 / km)
shoes: New Balance 904

Warm up. 3 x ~1km + ~1min recovery. Cooling down. Trying to get to sprint mode. Route.

Tuesday May 8, 2012 #

8 PM

Strength 45:00 [1]

During FIN-SUI hockey game.

Monday May 7, 2012 #

8 PM

Running 47:00 [2] 6.28 km (7:29 / km)
weight:65.9kg shoes: Asics Gel Kayano 15

Pram jog with Jonne and Niina. Training season towards Jukola officially opened. Target is the get on night leg on team two. The longer the better. Jackpot would be a short leg on first team.

Saturday May 5, 2012 #

Event: 10MILA 2012

12 AM

Orienteering race 1:49:00 [4] **** 13.9 km (7:51 / km)
shoes: Icebug Spirit OLX 2010

Tiomila relay in Kvarn. Third leg. I was not able to take O flow with with me to Sweden that I have had in last trainings and races. Maybe Turskis stole it. I had a good starting position after All-in and Hämis. Made a mistake on second control, which was rather easy control by the way. On the way to fifth I travelled too much to right and had troubles to relocate. All the way had troubles to get myself into map. Not that many mistakes on the rest of the controls, but not as fluent as I was hoping. I was running alone quite a lot, which was a bit of a surprise. I was expecting to have company. On the positive side is that I was able to run the whole course, though most of the fellow Oers ran faster. Beforehand I was not really sure how I can manage 14 km leg.

Preliminary Results

Dot map analysis

11 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Icebug Spirit OLX 2010

Warm up for Tiomila relay.

Friday May 4, 2012 #

Note
(rest day)

Tiomila here I come.

Wednesday May 2, 2012 #

9 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Icebug Spirit OLX 2010

Warm up and down.

10 PM

Orienteering 36:43 [3] **** 5.0 km (7:21 / km)
shoes: Icebug Spirit OLX 2010

Yökuppi night orienteering training in Korpihoilo. Mass start. I was not able to keep up the pace with the leading group. So I had to let them go and concentrate on my own thing. On the way to second I did not pay enough attention on the trail before the control. I made extra distance there. From the trail to second CP I did not make any mistake, but stopped several times and I was going really slowly. After finding the second control all went just fine.

Routegadget
Results
Split times
Dot map analysis

11 PM

Orienteering 1 [0] 0.1 km (10 / km)

Mate

Dot map analysis

C • Tack :) 2

Tuesday May 1, 2012 #

4 PM

Running long 1:39:00 [2] 18.02 km (5:30 / km)
shoes: Asics Gel Kayano 17

Sunny, but cold and windy weather on this first of May run.

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