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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending May 31, 2014:

activity # timemileskm+mload
  Orienteering13 11:20:41 51.72(13:10) 83.23(8:11)155 /164c94%245.9
  Running16 10:12:30 57.74(10:36) 92.93(6:35)119.2
  Strength2 1:20:008.0
  Hike-Walk-NW1 1:00:00 3.11(19:19) 5.0(12:00)8.0
  Total31 23:53:11 112.57 181.16155 /164c94%381.1
averages - weight:68.7kg

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Saturday May 31, 2014 #

Note
(rest day)

Friday May 30, 2014 #

8 PM

Running 31:00 intensity: (28:00 @2) + (3:00 @4) 5.16 km (6:00 / km)
shoes: Inov8 Trailroc 245

Jogging + 3 x downhill intervals

Thursday May 29, 2014 #

5 PM

Running 1:17:00 [1] 11.72 km (6:34 / km)
shoes: Asics Gel Kayano 17

Running at Tiirismaa. Plan was to run with low tempo and in the end it was a must. I was tired.

Wednesday May 28, 2014 #

Note

Plan:

[check] 12:00 Working hard
[check] 16:00 Train from Lahti to Pasila
[check] 17:00 Warm up from Pasila to cc
[check] 18:00 Stadisprintti
[started] 19:00 Train back from Pasila to Lahti
[waiting] 20:00 Bus from Lahti to Hola
5 PM

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Inov8 Roclite 243

Warm up and down.
6 PM

Orienteering race 16:48 [5] *** 2.5 km (6:43 / km)
spiked:12/12c shoes: Inov8 Roclite 243

Tsadi-sprintti in Itä-Pasila. Some hesitation and some bad route choices, but mostly good race, if not even excellent. I won and I'm so happy...

Results
Split Times



1 - ok
2 - ok
3 - In the mid of the leg I should have gone more straight
4 - ok
5 - I did not understand just by map that I have take stairs down. Building from the left side not from the right side like I did.
6 - ok
7 - Plan was to take the last building on the right side, but could not see where the green ends and hill side was steep, so ended up to run around the building just to be on the safe side.
8 - Stood still for a moment to make sure on which side cp is
9 - Stairs were not mapped correctly. they made kind of spiral. I had difficulties to find entrance
10 - Map shows there is whole after the bridge before the fence begins, but there was not. Should have taken the previous stairs down.
11 - ok
12 - ok

Things being in two level and to see on which side of fences/buildings cps are made this sprint a challenging one. Ndobbs described "All sorts of multilayer tunnel madness going on".
C • Onnittelut hyvästä juoksusta! 5

Tuesday May 27, 2014 #

Orienteering 21:20 [4] ** 2.8 km (7:37 / km)
spiked:13/13c shoes: Inov-8 X-Talon 212

LS-37 weekly training and company champs. Legs felt empty and I had difficulties in circles. No real mistakes, but I was slow. I had to stop and check and check again to see the flag.

Results
Split Times
Route Gadget
6 PM

Running 44:00 [3] 7.5 km (5:52 / km)
shoes: Inov-8 X-Talon 212

Warm up and cooling down.

Monday May 26, 2014 #

Note
weight:68.9kg

7 PM

Orienteering 45:00 [1] 5.8 km (7:46 / km)
spiked:18/17c shoes: Inov8 Roclite 243

Helping hand to Tömäys and I was picking controls after kids' training.

Sunday May 25, 2014 #

Note
(rest day)

Saturday May 24, 2014 #

Note
(rest day)

Friday May 23, 2014 #

7 PM

Running 43:00 [2] 7.0 km (6:09 / km)
shoes: Inov8 F-lite 232

Evening jog in Sunny and still almost hot weather. Love it. GPS on the other hand and phone in the other is not optimal combination.

Thursday May 22, 2014 #

Note
(rest day)

Bye, bye Sweden for now. I had an idea to make training before the plane leaves Övik, but luckily common sense told me not to. Though I emptied one cache from travel bugs...

Wednesday May 21, 2014 #

9 PM

Orienteering 55:00 [3] *** 8.32 km (6:37 / km)
spiked:9/10c shoes: Inov-8 X-Talon 212

Before my training we hiked up to Ögeltjärnsberget to grill some sausages and toasts. This terrain would be or is really cool for orienteering. After returning to hotel I went for a run on a map nearby. Without compass it is always a bit more difficult. Some of the control point had a streamer, but most nothing. Heh, I thought I visited 36 too :). Wider trail in the forest is for roller ski.

Tuesday May 20, 2014 #

6 PM

Orienteering 58:00 [3] **** 6.7 km (8:39 / km)
spiked:9/12c shoes: Inov-8 X-Talon 212

7-klubbs training in Örnsköldsvik organized by Skogslöparna. Tough course physically and some challenging control points too. Cool. I did not get the flow in the beginning. I was late, a bit struggleing with mapping style and made mistakes on several control point. Oing got better towards to end eventhough my routechoise to 8 is ... no good. X-Talon's were not the best choise for this terrain. Slippery when wet. Spectacular view towards to sea from control point number 7. Näin hirven vasan kahden metrin etäisyydeltä. Hapardin tapaan en jäänyt oottelee vanhempaa paikalle (<-- I saw a moose).

Results
Split times

7 PM

Running warm up/down 18:00 [2] 2.7 km (6:40 / km)
shoes: Inov-8 X-Talon 212

Warm up and cooling down.

Monday May 19, 2014 #

Note
weight:68.3kg

4 PM

Orienteering 1:30:00 intensity: (1:00:00 @1) + (30:00 @2) * 8.17 km (11:01 / km)
spiked:3/3c shoes: Ice Bug Nappulat

String to forest and some running.
8 PM

Hike-Walk-NW 1:00:00 intensity: (40:00 @1) + (20:00 @2) 5.0 km (12:00 / km)
shoes: Ice Bug Nappulat

After kids training I reeled the string from the forest and collected remaining flags. Not the easiest task to organize training for kids, but now it's done. Reduced training time on both sessions.

Sunday May 18, 2014 #

7 PM

Orienteering 50:00 [1] ** 5.47 km (9:08 / km)
spiked:15/15c shoes: Ice Bug Nappulat

Setting controls and running around. Perfect weather.

Saturday May 17, 2014 #

Note
(rest day)

Season highlight for kids is Särkänniemisuunnistus. Tornado is my absolute favorite ride. Secondary information are Results. 67 juniors from our club on this race!. Girls went home after having fun at park. Me and Jonne ended the day Speedway GP at Ratina stadium. Final heat. Too noisy and too crowded for Jonne so we had to leave earlier, but maybe next the full race. Great event as long as I could enjoy it and great day. On top of it was sunny and warm.

Friday May 16, 2014 #

8 PM

Orienteering 38:00 [3] *** 5.17 km (7:21 / km)
spiked:12/12c shoes: Inov-8 X-Talon 212

I checked, if the updates I made on Hirvikallio map were correct. I also checked couple of routechoises. I was in a harry due to FIN - SUI hockey game.

Thursday May 15, 2014 #

9 PM

Strength 30:00 [1]

Wednesday May 14, 2014 #

6 PM

Orienteering 22:10 [4] ** 5.0 km (4:26 / km)
shoes: Inov8 Roclite 243

Hapsu's sprint training. Two times same course. Second round with different routechoises. I found myself thinking the routechoises also for the second round while running the first one. First I tried to get rid of that thought, but couldn't. Positive thinking: I haven't been thinking this much routechoises on sprint training/races before. Made simple and longer choises on the first one and left more technical for the second round. Being tired a bit on the second I managed to make mistakes. Good training

Running warm up/down 28:00 [1] 4.0 km (7:00 / km)
shoes: Inov8 Roclite 243

Warm up and down. I collected most of the streamers on cooling down session

Tuesday May 13, 2014 #

7 PM

Orienteering 2:00:00 [1] * 13.5 km (8:53 / km)
spiked:18/18c shoes: Ice Bug Nappulat

I ran through next week courses (O school), checked some control points and mapped missing trails. I did not notice that I was out almost two and half hour. Niin se aika menee, kun on mukavaa, kuten töissä tapaan sanoa.

Monday May 12, 2014 #

Note
weight:69kg

C • Olen kuumeessa, joten tuski... 3
5 PM

Running 13:30 [2] 2.17 km (6:13 / km)
shoes: Inov8 Trailroc 245

To kids's training
7 PM

Orienteering 10:08 [4] ** 2.1 km (4:50 / km)
spiked:9/9c shoes: Inov8 Trailroc 245

Sprint after kids's O school. Turskis' time in mind I pushed harder and harder

C • Aikaeroa tuli valovuoden ve... 2

Sunday May 11, 2014 #

Orienteering 56:13 intensity: (26:13 @3) + (30:00 @4) **** 6.1 km (9:13 / km)
spiked:13/16c shoes: Inov8 280 Oroc

HU training at Tiirismaa. Good course (at this time of year). Quite okay performance. Two mistakes and I suppose one control was misplaced. In the beginning pushed a bit harder, but towards to end the pace slowed down to regular jogging level.



Results
Split times
C • Mun gps-käyrä tukee myös vä... 2
4 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 280 Oroc

Warm up
5 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 280 Oroc

Cooling down

Saturday May 10, 2014 #

3 PM

Running 1:12:00 [1] 10.2 km (7:04 / km)
shoes: Inov8 Roclite 243

Low tempo jogging first to R kiosk to buy last mother's day present, then to Hirppa to return Wire season 1 DVD (also to see that he already has yökuppi scarf) and finally some jogging with Janne (ex neighbor). Round the great bricklake. Route.

Friday May 9, 2014 #

5 PM

Strength 50:00 [1]

Thursday May 8, 2014 #

6 PM

Running race 12:00 [5] 3.2 km (3:45 / km)
shoes: Inov8 F-lite 232

Cooper test. Big hand to Paxi for organizing this. Steady laps mainly paced by Paxi and a few by me. Jani K was also running. We all ended within 5 meter distance. Cold (+ 4 C) and rainy weather and a bit windy. Running felt good.
7 PM

Running warm up/down 45:00 [2] 6.3 km (7:09 / km)
shoes: Inov8 F-lite 232

Warm up on track. Cooling down on trails.

Wednesday May 7, 2014 #

Running 48:00 [2] 7.37 km (6:31 / km)
shoes: New Balance 904

First Jonne's bike support and then checked terrain for kids' training next Monday.

Tuesday May 6, 2014 #

Note
(rest day)

Wake up at 5 am. Bang, bang. Nose towards Savonlinna and there I was on the road. Not optimal after Tiomila. On the way back I watched Hirppa's headcam vid until network error on cell phone. Will finish it later.

Monday May 5, 2014 #

Note
(rest day)

Sunday May 4, 2014 #

Note
(rest day)

Saturday May 3, 2014 #

Event: 10Mila
 

Running warm up/down 1:00:00 [1] 7.0 km (8:34 / km)
shoes: Inov-8 280 Oroc (Black/Cyan)

Warm up and down for Tiomila. Run/walked from accommodation to competion center and back + some running at cc also.
11 PM

Orienteering race (Tiomila) 1:38:02 [5] **** 11.6 km (8:27 / km)
spiked:24/27c shoes: Inov-8 280 Oroc (Black/Cyan)

Tiomila 2014 in Eksjö. Also known as NOK & NOK. Fourth leg on our second team. Run was quite ok and no major mistakes. Some smaller ones like on 18. Time loss to best ones was much bigger than I was expecting before the race. Therefore I cannot be too happy about my run. Courses were quite tricky. A lot green areas which made running (sometimes walking) and navigating more difficult. GPS went off after fifth control point.



Results.

Friday May 2, 2014 #

Note
(rest day)

To Sweden I go.

Thursday May 1, 2014 #

2 PM

Running 46:00 intensity: (42:00 @3) + (4:00 @4) 7.61 km (6:03 / km)
shoes: Inov8 F-lite 232

Recovery jog. 3 x downhill faster.

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