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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending Aug 31, 2014:

activity # timemileskm+mload
  Running16 10:34:12 60.44(10:30) 97.27(6:31)180.3
  Orienteering10 7:33:23 31.42(14:26) 50.56(8:58)112 /120c93%257.0
  Roller skating6 3:49:00 36.92(6:12) 59.42(3:51)65.8
  Strength4 3:10:0032.5
  Hike-Walk-NW1 1:00:006.0
  Biking2 20:00 3.63(5:31) 5.84(3:25)3.0
  Total37 26:26:35 132.41 213.09112 /120c93%544.6
averages - weight:68.3kg

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Sunday Aug 31, 2014 #

10 AM

Running warm up/down 15:00 [2] 2.32 km (6:28 / km)
shoes: Inov-8 X-Talon 212

Warm up.
11 AM

Running race 1:03:42 [5] 12.0 km (5:19 / km)
shoes: Inov-8 X-Talon 212

Trail Övik trail running race. 12 km on small trails. Based on the run on wednesday I was hoping time under 1h10min, but it went whola lotta better. It is really nice, when body and muscles responses, when you're asking from them. That has not been too often the case lately. I started enough fast not to get stuck in smaller trails. Still there were some slower fellows infront of me for first two kilometres. When we had climbed up to first hill then "road" was open. I ran next 3 kilometres with a younger fellow who kept good pace on flats and donwhills, but was running slower in uphills. Good for me. Last km to exchange was downhill and started run faster and passed couple of guys. On the second 6 km lap I tried to keep good pace and survive hill climp. I knew that the rest is downhill and then I can just let go. There was a hill climb compettion inside the race. Time was taken by SI cards. First punch was at the bottom of the hill and another punch up on hill. I had to take a few walking steps on climp, but overall climb also went better than expected. One guy passed me first on the climb, but I passed him again. We got the same time on climb and also overall time was the same with this nice Brit gentleman. Rest of the race I ran infront him and he was following. On downhill I saw that we could pass one guy. I put all in and finally we reached him. There was small uphill and then downhill to the finish. I waited until downhill started and then passed this guy as fast as I could. Brit followed and actually overtake just before finish. Nice competion and very good run from me. Super happy.

Results
first lap
Hill climb
C • Oot muotitietoinen! 2
1 PM

Running warm up/down 50:00 [1] 6.34 km (7:53 / km)
shoes: Inov8 Trailroc 245

Cooling down walk/jog while visiting some geocaches.

Saturday Aug 30, 2014 #

Note

I tried to add map from nigth race, but it seems that disk is full of shit already. It didn't accept new map. Maybe later then.
4 PM

Running 45:00 [1] 6.29 km (7:09 / km)
shoes: Inov-8 X-Talon 212

Forest running and partly walking. Visited couple of geo caches also.
6 PM

Orienteering 44:30 [2] *** 4.91 km (9:04 / km)
spiked:13/15c shoes: Inov-8 X-Talon 212

Orienteering in Gulfvik at permanent and own control points. Could not keep concentration on required level. Shortened the course several times.

9 PM

Running warm up/down 11:00 [2] 1.62 km (6:47 / km)
shoes: Inov-8 280 Oroc (Black/Cyan)

Warm up

Friday Aug 29, 2014 #

9 PM

Orienteering race (Night O) 1:07:53 [5] ***** 6.4 km (10:36 / km)
spiked:11/11c shoes: Inov-8 280 Oroc (Black/Cyan)

DM Natt Ångermanland

Navigation almost perfect. I read enough details, kept the focus on right things and made route choises that are suitable for me. Basically no mistakes. Some routechoises were not the fastest, but good for me. Physically not the strongest day. I was really suffering. I'm still super happy of my run. Very difficult course being night orienteering and very very challenging terrain. Lots of steep hills. Dense and tall undergrowth makes running difficult. One have to fight for every step. 4 minute starting interval. That was superb.



Results
Split times

Thursday Aug 28, 2014 #

5 PM

Running 1:30:00 [1] 11.85 km (7:36 / km)
shoes: Inov8 Trailroc 245

Geocaching powered walking and running session in Domsjö. Found 15 caches in total. Legs are tired. I went to sauna after outdooring. Nice view from 14th floor.

Wednesday Aug 27, 2014 #

Note

Plan for the weekend.

Night O competition on Friday
Trail Övik trail running race on Sunday.

Party, party.
6 PM

Running 1:16:30 intensity: (46:30 @3) + (30:00 @4) 12.0 km (6:23 / km)
shoes: Inov-8 X-Talon 212

Provlöpning for Trail Övik with the group of runners. Tough course. Really small/narrow trails. Uneven ground and lot of up and down. Cooler than I was expecting. Race on Sunday. While running I got ahaa experience what I could do more often.

Tuesday Aug 26, 2014 #

9 PM

Orienteering 48:45 [3] **** 4.3 km (11:20 / km)
spiked:7/8c shoes: Inov-8 280 Oroc (Black/Cyan)

I noticed that there will be a 7-klubbs night training on Tuesday, but while luggage had not arrived I had given up the hope completely. I went out for a walk and when I returned to hotel I noticed that baggage has arrived neanwhile. Very short thinking and check of the location and decided to try. Nice course in tough terrain. Only reflectors inda forest. Not even any codes. Started very slowly. Missed the third one a bit and then I found the point, but different kind of reflector and place fully did not meet expectations. Made a circle only returning to same place. The rest of the course went just fine. 4-5 was a nice leg and the area would a worth for another visit.

Monday Aug 25, 2014 #

Note
weight:68.9kg (rest day)

Travelling to Sweden for 11 days.

Short walk after arriving to Örnsköldsvik, but no training today. Not a perfect start for my trip. SAS lost my baggage. Second time in a row. Hertz didn't have car for me even I had reservation. Second time in a row. Sorry we are out of cars. Luckily Avis was able to organize one even they were out of cars too. Now stop complaining and thoughts to positive things. I have intresting week ahead of me. Night orienteering included...

Sunday Aug 24, 2014 #

6 PM

Hike-Walk-NW 1:00:00 [1]

8 PM

Strength 15:00 [1]

Saturday Aug 23, 2014 #

Note
(rest day)

Linnanmäki - Lohja tour.

Friday Aug 22, 2014 #

8 PM

Strength 40:00 [1]

Thursday Aug 21, 2014 #

4 PM

Biking warm up/down 10:00 [2] 2.94 km (3:24 / km)

To start at Start. First biking for long long time. I should save money to buy a proper bike. Enjoyed.
5 PM

Orienteering 48:40 [3] ***** 5.3 km (9:11 / km)
spiked:14/14c shoes: Inov8 280 Oroc

Weekly training by Lahden Taimi at Tiirismaa. Good run on this rather difficult course. Some stops at control point circles. Stony and slippery ground is not good for ankles and it is difficult to make relaxed running. Good training anyway.

C • Pari väliä menin eri tavall... 3

Biking warm up/down 10:00 [1] 2.9 km (3:27 / km)

Backwards

Wednesday Aug 20, 2014 #

4 PM

Running 51:00 [3] 8.93 km (5:43 / km)
shoes: Asics Gel-Kayano 20

Hoooome.

Tuesday Aug 19, 2014 #

7 PM

Strength 45:00 [2]

Monday Aug 18, 2014 #

7 PM

Running 40:00 intensity: (29:00 @2) + (11:00 @4) 7.52 km (5:19 / km)
weight:68.2kg shoes: Asics Gel-Kayano 20

Almost a warm up at kids O school. Plan was to run higher tempo all the way home, but huge stomach cramp made me to run slower. Got what I deserved I guess.

Sunday Aug 17, 2014 #

5 PM

Strength 1:30:00 [2]

Saturday Aug 16, 2014 #

Note
(rest day)

I did a bit sit-ups and friends, but not enough to book it as training. Walking at Hlinna too.

Friday Aug 15, 2014 #

Note
(rest day)

Thursday Aug 14, 2014 #

Note
(rest day)

Wednesday Aug 13, 2014 #

5 PM

Orienteering 1:27:00 [3] *** 10.0 km (8:42 / km)
spiked:15/17c shoes: Inov-8 X-Talon 212

First a bit of running and then I visited geocache. That was number 200 in total and very first Earth cache I have visited. Giant´s Kettle. Then orienteering at Åsberget map on permanent control points. Changed the original plan a bit due to cache visit.I tried to concentrate on proper orienteering and mainly succeeded. Lot of climbing included.

Tuesday Aug 12, 2014 #

5 PM

Running 38:00 [2] 6.0 km (6:20 / km)
shoes: Inov-8 X-Talon 212

Running and walking before and after orienteering.
6 PM

Orienteering 31:30 [3] *** 3.9 km (8:05 / km)
spiked:16/16c shoes: Inov-8 X-Talon 212

Designed and ran a course on permanent control points at Hörnsjön map. Fun. Tried to work and focus on basics and noticed I need more practice. :)

Monday Aug 11, 2014 #

Note
weight:67.9kg

7 PM

Running 30:00 [2] 5.0 km (6:00 / km)

A bit of jogging at Örnsköldsvik. Baggage arrived later than me. I thought it won't arrive today so I bought T-shirt, shorts and shoes (cheapest I could find) that I could do some out door exercise.

Sunday Aug 10, 2014 #

11 AM

Orienteering race 45:00 [5] 4.5 km (10:00 / km)
shoes: Inov-8 280 Oroc (Black/Cyan)

Five control points almost like a "pro". Then three control points like a beginner or not even a beginner. Then again fine. It's a bit funny how I sometimes loose the touch completely and start to kind of panic and result is then obvious.

Saturday Aug 9, 2014 #

11 AM

Running 12:00 [2] 1.8 km (6:40 / km)
shoes: Inov8 280 Oroc

Warm up

Orienteering race 49:44 [5] **** 5.4 km (9:13 / km)
spiked:14/17c shoes: Inov8 280 Oroc

District champs "long" distance. Second place after Tömäys at H40 class. Messed up with 10, 11 and 12. Time loss + 2 min. Otherwise good run. Running was somewhat easy. I'm satisfied. Tomi did a good job and so did the guys in H45 class. They had same course. Relays tomorrow.

results
split times


12 PM

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov8 280 Oroc

Cooling down.

Friday Aug 8, 2014 #

8 AM

Roller skating 29:00 [2] 7.29 km (3:59 / km)

Roller skating from Tuulilasikeskus to work. Crack on windscreen has become too large and windscreen had to be changed according to car inspector. Reported this accident to insurance company in 2007 and since then crack has slowly come larger and larger. At the time I reported this I asked if there is date before I have to change windscreen. They said that no there is not such a date, but I had some doubts that insurance company will not pay anymore. I was positively surprised. I contacted insurance company to get instructions what do I need to do. They said that the case has been archived and could I wait a day while they open it again. On the very next day I got the instructions how to continue and company will pay most of the bill. Cool. It worked and easily.
3 PM

Roller skating 25:00 [3] 6.43 km (3:53 / km)

Reverse engineering

Thursday Aug 7, 2014 #

Note
(rest day)

I think I need to rest for the weekend.

Wednesday Aug 6, 2014 #

7 PM

Running 1:05:00 intensity: (20:00 @1) + (40:00 @2) + (5:00 @3) 8.7 km (7:28 / km)
shoes: Inov8 Trailroc 245

A bit of running and walking. Still really warm or actually hot. I like.

Tuesday Aug 5, 2014 #

Note
weight:68.3kg (rest day)

Monday Aug 4, 2014 #

Note

Orienteering school for kids continued today.
7 AM

Roller skating 35:00 [3] 9.11 km (3:51 / km)

Early morning roller skating with sking poles. Warm and sunny. Härligt.
4 PM

Roller skating 44:00 [3] 11.4 km (3:52 / km)

Home bound.

Sunday Aug 3, 2014 #

11 AM

Orienteering race 16:20 [5] *** 3.15 km (5:11 / km)
spiked:13/13c shoes: Inov8 Roclite 243

Tuusula double sprint part 1. H40. Relaxed, solid and clean run. Only real miss was that I took wrong routechoise from nine to ten.

Results
Split times

12 PM

Running warm up/down 22:00 [2] 3.2 km (6:52 / km)
shoes: Inov8 Roclite 243

Warm up and down for first stage
1 PM

Orienteering race 14:01 [5] *** 2.7 km (5:11 / km)
spiked:9/9c shoes: Inov8 Trailroc 245

Tuusula double sprint part 2. H40. I was a bit nervous at the start. I took an easy and safe routechoise to first one. I could not easily make my mind for shorter and decided to play safe which was a good decision for me. While running to first I took a look of most of the legs and had a plan to check 4, 8, 6 and area around 2. Forgot to look 4 completely :). Not optimal to second. To third I should have gone more straight, but this was really easy like first one (minimized the need for orienteering and had time to look following legs). Almost missed the path to fifth. Rest was ok. Not as solid and clean run as the first one, but good anyway. Two good runs and first position overall. Rock! I ran both races with different shoes. Trailrocs beats Roclites.

Results
Overall results
Split times


2 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 Trailroc 245

Warm up and down for stage 2.

Saturday Aug 2, 2014 #

Note
(rest day)

Paikallaan ei paljoa oltu, mutta lepopäivä siitä tuli kuitenkin. Tuijotellaan Kalevan kisoja illan ratoksi. Käy melkein reenistä.

Friday Aug 1, 2014 #

7 AM

Roller skating 33:00 [3] 8.98 km (3:40 / km)

Home - work. Straighter route this time also known as your teeth may fall off. Max speed at Kärpäsenmäki 50 km/h according to sports tracker.
4 PM

Roller skating 1:03:00 [3] 16.21 km (3:53 / km)

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