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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending May 31, 2016:

activity # timemileskm+mload
  Running21 10:30:22 59.48(10:36) 95.72(6:35) 18615 /15c100%157.0
  Biking13 7:44:39 82.91(5:36) 133.43(3:29) 51192.8
  Orienteering5 4:02:06 17.87(13:33) 28.76(8:25) 32652 /56c92%119.7
  Ballgames3 2:30:0042.5
  Strength2 1:30:0013.5
  Total41 26:17:07 160.26 257.92 102367 /71c94%425.5
  [1-5]41 26:03:35
averages - weight:69.6kg

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Tuesday May 31, 2016 #

7 PM

Ballgames 1:00:00 intensity: (25:00 @2) + (35:00 @3)
shoes: Inov-8 X-Talon 190 (2015)

Finnish base ball game. lost. They had too good pitcher.

Monday May 30, 2016 #

7 AM

Biking 32:46 intensity: (47 @0) + (9:16 @1) + (22:43 @2) 9.65 km (3:24 / km) +68m 3:17 / km
ahr:123 max:144 shoes: Crescent Njord 29" (2015)

4 PM

Biking 42:40 intensity: (4:34 @0) + (30:46 @1) + (7:20 @2) 11.85 km (3:36 / km) +101m 3:27 / km
ahr:108 max:137 shoes: Crescent Njord 29" (2015)

Sunday May 29, 2016 #

11 AM

Running warm up/down 21:12 intensity: (14 @0) + (2:01 @1) + (10:35 @2) + (8:22 @3) 2.89 km (7:21 / km) +69m 6:34 / km
ahr:142 max:168 shoes: Inov-8 280 Oroc (2014)

Warm up
12 PM

Orienteering race 43:03 intensity: (1:20 @0) + (12 @1) + (1:16 @2) + (2:24 @3) + (37:51 @4) **** 5.76 km (7:28 / km) +116m 6:47 / km
ahr:172 max:182 spiked:15/16c shoes: Inov-8 280 Oroc (2014)

Rautiarastit at Valkeakoski. Middle distance again. Good training package for next weekend. Mistake at five. I didn't even see the trail I was obviously partly running on and then crossed it again. Other than that the race was good. I tried to be more aggressive than yesterday and it worked well. Seven and eight! Yeah!

Results
Split times

C • Tänään oli hyvä maasto... 3
1 PM

Running warm up/down 9:08 intensity: (7 @0) + (16 @1) + (7:57 @2) + (48 @3) 1.2 km (7:39 / km) +25m 6:55 / km
ahr:139 max:153 shoes: Inov-8 280 Oroc (2014)

Saturday May 28, 2016 #

9 AM

Running warm up/down 24:03 intensity: (3 @0) + (6:16 @1) + (10:52 @2) + (6:52 @3) 2.79 km (8:37 / km) +49m 7:55 / km
ahr:133 max:166 shoes: Inov-8 X-Talon 212 (2014)

10 AM

Orienteering race 49:13 intensity: (1:19 @0) + (51 @1) + (6:35 @3) + (40:01 @4) + (27 @5) **** 5.8 km (8:29 / km) +210m 7:11 / km
ahr:171 max:188 spiked:12/14c shoes: Inov-8 X-Talon 212 (2014)

Rastivarsat middle at Tuuliharja. First individual race on this season. Maybe all together two min extra on two cp. I thought that with these mistakes I would be a bit higher on score board. --> Training training.

Results
Split times

11 AM

Running 16:32 intensity: (18 @0) + (1:31 @1) + (12:02 @2) + (2:41 @3) 2.38 km (6:57 / km) +35m 6:29 / km
ahr:139 max:155 shoes: Inov-8 X-Talon 212 (2014)

Friday May 27, 2016 #

7 AM

Biking 35:17 intensity: (1:37 @0) + (6:50 @1) + (25:21 @2) + (1:29 @3) 11.12 km (3:10 / km) +75m 3:04 / km
ahr:127 max:154 shoes: Crescent Njord 29" (2015)

Home - Work.
3 PM

Biking 43:21 intensity: (3:13 @0) + (29:41 @1) + (10:27 @2) 11.12 km (3:54 / km) +126m 3:41 / km
ahr:110 max:144 shoes: Crescent Njord 29" (2015)

home

Thursday May 26, 2016 #

Note
(rest day)

Base ball game at school. Parents against pupils (12 year old they are). We won :).

Wednesday May 25, 2016 #

Note
weight:69.9kg

I'm happy owner of Polar v800.
C • Polar 9
5 PM

Biking 19:57 intensity: (11:29 @1) + (6:53 @2) + (1:35 @3) 5.95 km (3:21 / km) +86m 3:08 / km
ahr:120 max:207 shoes: Crescent Njord 29" (2015)

To Kukonkoivu

Running warm up/down 5:52 intensity: (1:41 @1) + (4:11 @2) 0.77 km (7:35 / km) +6m 7:18 / km
ahr:127 max:148 shoes: Inov-8 X-Talon 190 (2015)

Short Warm up
6 PM

Running race 12:17 [4] 3.0 km (4:06 / km) +2m 4:05 / km
ahr:170 max:179 shoes: Inov-8 X-Talon 190 (2015)

LS-37 5000 m run at Kukonkoivu and I ran 3000 m.

Biking 19:38 intensity: (6:19 @1) + (9:53 @2) + (3:26 @3) 5.94 km (3:18 / km) +55m 3:10 / km
ahr:129 max:160 shoes: Crescent Njord 29" (2015)

Home

Tuesday May 24, 2016 #

6 PM

Running warm up/down 19:00 [2] 2.9 km (6:33 / km)
shoes: Inov-8 X-Talon 190 (2015)

To Heinsuo
7 PM

Ballgames 1:00:00 [3]

Base ball game. Woodpeckers - Maltaan Voima 10 - 9. We won. Wohoo.
8 PM

Running warm up/down 20:00 [2] 2.9 km (6:54 / km)
shoes: Inov-8 X-Talon 190 (2015)

Cooling down.

Monday May 23, 2016 #

Note
(rest day)

Just a little bit of running at orienteering school.

Sunday May 22, 2016 #

2 PM

Biking 1:20:00 [2] 20.0 km (4:00 / km)
shoes: Crescent Njord 29" (2015)

Mtb at Tiirismaa. Santa Cruz Enduro series race made changes to my route plan.

Saturday May 21, 2016 #

2 PM

Running intervals 40:00 intensity: (25:00 @2) + (15:00 @4) 7.0 km (5:43 / km)
shoes: Inov-8 X-Talon 190 (2015)

Pyramid training at Kukonkoivu. 400 m - 800 m - 1200 m - 800 m - 400 m. Nice. Kids were having fun too playing around at the field. Girls ran 800 m too and Jonne 400 m.

Friday May 20, 2016 #

3 PM

Running 1:24:00 [2] 13.0 km (6:28 / km)
shoes: Inov-8 X-Talon 212 (2015)

Trendy trail runner at Tiirismaa.

Thursday May 19, 2016 #

Note
(rest day)

#lahtisuunnistus meeting @Vierumäki. Arena and services will be excellent for orienteering race. Rest is then up to us.

Daughter's floorball club meeting for parents. I didn't get any extra "nakki" which was my only target. Wohoo.

Wednesday May 18, 2016 #

6 PM

Running warm up/down 15:00 [2] 2.2 km (6:49 / km)
shoes: Inov-8 X-Talon 212 (2015)

Warm up
7 PM

Ballgames 30:00 [3]
shoes: Inov-8 X-Talon 212 (2015)

Finnish base ball "major league" game at Heinsuo. Kärkölä - woodpeckers 17 - 2. Lost. Our team consists of employees from two companies. I haven't really played this game in 25 years except random pre Jukola games. Fun it was indeed. Training effect/load is question mark. We played an hour and my legs are exhausted.
8 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov-8 X-Talon 212 (2015)

Cooling down

Tuesday May 17, 2016 #

4 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talon 190 (2015)

5 PM

Orienteering 52:00 intensity: (20:00 @3) + (32:00 @4) *** 6.7 km (7:46 / km)
spiked:13/13c shoes: Inov-8 X-Talon 190 (2015)

Iltarastit at Tapanila. No problemos. Quite nice course being in Tapanila.




Dot map analysis
6 PM

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talon 190 (2015)

Monday May 16, 2016 #

Note
(rest day)

LS-37 Tiomila results.

Sunday May 15, 2016 #

Note
(rest day)

Saturday May 14, 2016 #

Event: Tiomila 2016
 
11 PM

Running 1:34:18 [3] *** 12.0 km (7:52 / km)
spiked:15/15c shoes: Inov-8 280 Oroc (2014)

Tiomila in Falun Borlänge. Mördarbacken check. Third leg in our second team. I did a good run. I took all the possible road/trail route choices to make it easy and to save energy. I'm happy and satisfied. Only on few legs I had company in the forest so mainly I was running alone. Hand drawn route below, because gps device was not on during the race. 



266 - Lahden Suunnistajat-37 2 (10MILA-kavlen)			

Sträcka	Klockan	Placering	Tid efter

Sträcka 1 - 13.6 km 1:42:20	0:07:31 min/km	

Tomi	Lehmusvuori

Start	20:30:00	131	0:00

5,5km	21:09:32	289	11:58

7,0km	21:22:12	270	14:10

10,4km	21:51:56	260	21:06

Prewarn	22:10:20	252	26:12:00

Finish	22:12:20	253	26:49:00

Sträcka 2 - 13.4 km 1:50:35	0:08:15 min/km	

Jani	Hämäläinen

Start	22:12:20	250	26:49:00

5,5km	22:53:36	236	36:58:00

7,0km	23:05:53	229	38:36:00

10,4km	23:37:44	222	47:19:00

Prewarn	0:00:58		221	56:44:00

Finish	0:02:55		220	57:18:00

Sträcka 3 - 11.9 km 1:34:18	0:07:55 min/km	

Kristian	Leppänen

Start	0:02:55		215	57:18:00

5,5km	0:44:50		202	68:44:00

8,7km	1:14:32		197	74:50:00

Prewarn	1:34:58		194	81:47:00

Finish	1:37:13		194	82:36:00

Sträcka 4 - 16.6 km 2:21:07	0:08:30 min/km	

Jukka	Kaunetsalo

Start	1:37:13		190	82:36:00

2,7km	1:55:12		197	85:17:00

8,6km	2:44:38		197	99:49:00

10,9km	3:06:34		196	108:10:00

15,4km	3:52:07		208	124:46:00

Prewarn	3:56:36		208	125:51:00

Finish	3:58:20		208	126:12:00

Sträcka 5 - 5.8 km 0:38:10	0:06:35 min/km	

Eemeli	Kiljunen

Start	3:58:20		208	126:12:00

3,9km	4:26:13		199	130:26:00

Prewarn	4:34:59		197	132:14:00

Finish	4:36:30		195	132:16:00

Sträcka 6 - 6 km 0:42:40	0:07:21 min/km	

Kimmo	Hirvonen

Start	4:36:30		192	132:16:00

4,1km	5:08:08		190	139:32:00

Prewarn	5:17:14		187	142:16:00

Finish	5:19:10		188	142:51:00

Sträcka 7 - 5.8 km 0:43:05	0:07:26 min/km	

Tomi	Silvonen

Start	5:19:10		188	142:51:00

3,9km	5:45:20		176	144:27:00

Prewarn	6:00:10		184	152:19:00

Finish	6:02:15		184	152:54:00

Sträcka 8 - 12.7 km 1:35:22	0:07:31 min/km	

Joona	Lindroth

Start	6:02:15		184	152:54:00

4,8km	6:36:38		178	160:27:00

7,5km	7:02:56		177	168:10:00

10,4km	7:24:21		175	171:57:00

Prewarn	7:36:03		173	173:24:00

Finish	7:37:37		173	173:33:00

Sträcka 9 - 8.9 km 1:03:38	0:07:09 min/km	

Joni	Solonen

Start	7:37:37		172	173:33:00

4,8km	8:11:32		166	180:36:00

6,6km	8:27:35		165	186:24:00

Prewarn	8:39:41		164	190:03:00

Finish	8:41:15		164	190:22:00

Sträcka 10 - 15.9 km 2:14:36	0:08:28 min/km	

Atte	Sievälä

Start	8:41:15		160	190:22:00

4,8km	9:15:51		160	200:31:00

8,2km	9:48:38		160	212:26:00

13,5km	10:38:16	160	230:53:00

Prewarn	10:54:03	162	236:59:00

Finish	10:55:51	162	237:25:00

Friday May 13, 2016 #

Note
weight:69.3kg (rest day)

Tiomila here I come. Preparations completed. When I close my eyes I can see Tiomila map.

Thursday May 12, 2016 #

7 PM

Running 44:00 [3] 7.0 km (6:17 / km)
shoes: Inov-8 X-Talon 212 (2015)

Trail running. Reading Tiomila map while running.

Wednesday May 11, 2016 #

8 PM

Strength 45:00 [1]

Tuesday May 10, 2016 #

8 AM

Biking 25:00 [3] 9.0 km (2:47 / km)
shoes: Crescent Njord 29" (2015)

a bit in a hurry
8 PM

Biking 42:00 intensity: (10:00 @1) + (10:00 @2) + (22:00 @3) 11.4 km (3:41 / km)
shoes: Crescent Njord 29" (2015)

After club's NVJ möte at Tieto I cycled home.

Monday May 9, 2016 #

Note
(rest day)

Including cycling to kids' orienteering training and back. During the training I didn't do much.

Sunday May 8, 2016 #

11 AM

Running 30:00 [3] 5.2 km (5:46 / km)
shoes: Asics Gel-Kayano 20

To my parents.
3 PM

Running 1:15:00 [2] 12.0 km (6:15 / km)
shoes: Asics Gel-Kayano 20

Home

Saturday May 7, 2016 #

7 PM

Biking 40:00 [3] 13.0 km (3:05 / km)
shoes: Crescent Njord 29" (2015)

mtb at Tiirismaa

Friday May 6, 2016 #

5 PM

Biking 15:00 [3] 4.44 km (3:23 / km)
shoes: Crescent Njord 29" (2015)

To Messila

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Inov-8 X-Talon 190 (2015)

Warm up and down shortly
6 PM

Orienteering 48:00 [3] 5.5 km (8:44 / km)
shoes: Inov-8 X-Talon 190 (2015)

Hirppa's good relay training at Tiirismaa.
7 PM

Biking 15:00 [3] 4.49 km (3:20 / km)
shoes: Crescent Njord 29" (2015)

Home

Thursday May 5, 2016 #

Note
(rest day)

Wednesday May 4, 2016 #

9 PM

Running warm up/down 22:00 [2] 3.5 km (6:17 / km)
shoes: Inov-8 X-Talon 190 (2015)

Warm up and cooling down.
10 PM

Orienteering (Night O) 49:50 [4] **** 5.0 km (9:58 / km)
spiked:12/13c shoes: Inov-8 X-Talon 190 (2015)

Yökuppi at Kirkkokallio, Kärkölä.

Results
Animation

Ok run. Slight difficulties to read the map. Maybe the beam was not focused correctly. After the third control point my light turned off. I thought it was too warm night. I ran a moment "blind" and then tried to turn it on again. It blinked, but turned off again. Lamp was not hot anymore so I thought it was cables. I asked Jukka to help me with connection and then it was on again. I ran for a moment with lowest brightness, then a bit with higher and soon again with brightest mode. On the last cp light went again automatically to lowest brightness . Based on this the light is not the best selection for Tio and Jukola. Luckily I have some other to use on those races. I met Jusbet on the way to 8. He was running and navigating very fast. Runner in Tiomila team for sure. I could hardly read the map, when following him. Night O is fun. Yökuppi again in August. Tömäys perkule took this one.

Dot map analysis

Tuesday May 3, 2016 #

6 PM

Running hills 34:00 intensity: (20:00 @2) + (14:00 @3) 5.0 km (6:48 / km)
shoes: Asics Gel-Kayano 20

Hills at Lanu park

Monday May 2, 2016 #

8 PM

Strength 45:00 [2]

Sunday May 1, 2016 #

7 PM

Biking 54:00 [2] 15.48 km (3:29 / km)
shoes: Crescent Njord 29" (2015)

mtb

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