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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending May 31, 2018:

activity # timemileskm+mload
  Orienteering11 10:03:58 43.78(13:48) 70.46(8:34) 1249115 /125c92%213.4
  Running15 9:09:52 48.86(11:15) 78.64(7:00) 567123.0
  Hike-Walk-NW4 8:05:50 14.84(32:44) 23.89(20:20) 29752.1
  Biking4 2:58:44 31.62(5:39) 50.89(3:31) 27625.8
  Total26 30:18:24 139.11(13:04) 223.88(8:07) 2389115 /125c92%414.3
  [1-5]26 29:54:19

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Thursday May 31, 2018 #

6 PM

Orienteering 1:23:54 [1] ** 5.38 km (15:35 / km) +48m 14:55 / km
spiked:5/5c shoes: Inov-8 X-Talon 212 2017 Red

Shadowing coworker at Kukonkoivu. Seems that TuMe is now having training camp in Lahti-Hollola area.

Wednesday May 30, 2018 #

5 PM

Biking 35:18 intensity: (23:29 @1) + (11:47 @2) + (2 @3) 9.06 km (3:54 / km) +80m 3:44 / km
ahr:113 max:150 shoes: Crescent Njord 29" (2015)

To Kukonkoivu via Jukola relay competition center

Running warm up/down 20:26 intensity: (1:08 @0) + (3:18 @1) + (4:34 @2) + (6:27 @3) + (4:59 @4) 3.08 km (6:38 / km) +7m 6:34 / km
ahr:147 max:174 shoes: Asics GEL-Fujilyte

Warmin up for 3000 m.

Running race 11:51 intensity: (1:11 @2) + (1:38 @3) + (8:01 @4) + (1:01 @5) 3.12 km (3:48 / km) +3m 3:47 / km
ahr:169 shoes: Asics GEL-Fujilyte

3000 m at Kukonkoivu. It was actually quite nice. Next time I'll follow Jusbet
C • It's a deal! 4
C • Kenttä 2

Running warm up/down 6:39 intensity: (34 @0) + (1:33 @2) + (3:42 @3) + (34 @4) + (16 @5) 1.23 km (5:26 / km) +1m 5:24 / km
ahr:156 shoes: Asics GEL-Fujilyte

Cooling down

Biking 22:45 intensity: (46 @0) + (5:14 @1) + (14:45 @2) + (1:24 @3) + (21 @4) + (15 @5) 6.77 km (3:22 / km) +56m 3:14 / km
ahr:131 shoes: Crescent Njord 29" (2015)

Home

Tuesday May 29, 2018 #

Note
(rest day)

A bit of cycling and floorball with Jonne.

Monday May 28, 2018 #

Note
(rest day)

Olihan melkoinen määrä hyttysiä viihdyttämässä lasten suunnistuskoulussa.

Sunday May 27, 2018 #

11 AM

Orienteering warm up/down 15:09 intensity: (42 @0) + (2:19 @1) + (8:24 @2) + (3:28 @3) + (16 @4) 2.1 km (7:12 / km) +10m 7:02 / km
ahr:137 max:172 shoes: Asics GEL-Fujilyte

Model course several times.

Orienteering race 14:45 intensity: (1:43 @1) + (4 @2) + (9 @3) + (5:03 @4) + (7:46 @5) *** 3.16 km (4:40 / km) +43m 4:22 / km
ahr:179 max:195 shoes: Asics GEL-Fujilyte

First ever sprint relay champs in Finland. It was so much fun even we were disqualified. Good race format and well organized even information prior the race have been better. I did one about 30 sec mistake at the end. Otherwise good run.

RG Had to draw it manually since didn't accept gpx, maybe because DSQ. On one leg I draw my route wrong. I tried to redraw, but even it was successfully saved it still showing old. What leg I draw wrongly :) ?
3 PM

Hike-Walk-NW 2:48:52 intensity: (37 @0) + (2:42:33 @1) + (5:42 @2) 8.88 km (19:01 / km) +281m 16:25 / km
ahr:97 max:133 shoes: Inov-8 X-Talon 212 2017 Red

Collecting streamers

Saturday May 26, 2018 #

10 AM

Hike-Walk-NW 26:24 intensity: (3 @0) + (26:21 @1) 0.44 km (1:00:08 / km) +16m 50:52 / km
ahr:91 max:117 shoes: Inov-8 X-Talon 190 (2016)

Hanging remaining streamers for Salpausselkä Trail Run.

Running 26:02 intensity: (41 @0) + (3:36 @1) + (20:37 @2) + (1:08 @3) 3.17 km (8:13 / km) +80m 7:17 / km
ahr:132 max:159 shoes: Inov-8 X-Talon 190 (2016)

Course check for STR.
11 AM

Running 1:12:48 intensity: (1:59 @0) + (26:57 @1) + (38:38 @2) + (5:04 @3) + (3 @4) + (7 @5) 6.92 km (10:31 / km) +209m 9:08 / km
ahr:125 shoes: Inov-8 X-Talon 190 (2016)

Course check at Tiirismaa for Salpausselkä Trail Run.
1 PM

Running 31:50 intensity: (15:00 @1) + (14:52 @2) + (1:58 @3) 3.35 km (9:30 / km) +73m 8:34 / km
ahr:116 max:161 shoes: Inov-8 X-Talon 212 2017 Red

Watching 42 km course top runners with Jenni.

Friday May 25, 2018 #

3 PM

Hike-Walk-NW 2:01:41 intensity: (2:59 @0) + (1:30:36 @1) + (26:41 @2) + (1:25 @3) 7.56 km (16:05 / km)
ahr:104 shoes: Inov-8 X-Talon 190 (2016)

Marking Salpausselkä trail run course part I.
6 PM

Hike-Walk-NW 2:48:53 intensity: (46 @0) + (2:43:32 @1) + (4:34 @2) + (1 @5) 7.0 km (24:07 / km)
ahr:94 max:184 shoes: Inov-8 X-Talon 190 (2016)

Marking Salpausselkä trail run course part II with Niina.

Thursday May 24, 2018 #

Note

I did soft reset to my Polar and it seemed to do the trick. Nothing to do with AP.

---

Anyone - Why there is no map data available in my latest exercises? and no gpx export function available due the previous? My standard routine is to export .tcx file from Polar flow and then upload it to AP.

Not related to AP, but I cannot export gpx file from Polar Flow anymore. In Combination of first issue I cannot get gpx file for quick Route.

Wednesday May 23, 2018 #

8 AM

Running 23:00 [2] 4.17 km (5:31 / km)
shoes: Asics Gel-Kayano 20

Running from Länsiauto to work. Car in service.
6 PM

Running warm up/down 7:22 [1] 0.86 km (8:34 / km)
shoes: Inov-8 X-Talon 212 2017 Black

Warm up with Jenni

Running warm up/down 7:03 [1] 0.99 km (7:09 / km)
shoes: Inov-8 X-Talon 212 2017 Black

Warm up

Orienteering race 37:19 [4] 5.05 km (7:24 / km)
spiked:12/14c shoes: Inov-8 X-Talon 212 2017 Black

Regional middle distance champs. Third place. H40. Bad route choices to second and fourth. I was in a hurry to move and wasn't concentrating enough to plan and navigate. Towards to end navigation got better. Difficult to run on uneven ground.

Results
Split times

Tuesday May 22, 2018 #

7 PM

Running intervals 37:55 intensity: (34:55 @2) + (3:00 @4) 6.67 km (5:41 / km)
shoes: Asics Gel-Kayano 20

Short evening jog including downhill intervals.

Monday May 21, 2018 #

Note
(rest day)

Walking and a bit of running at kids' orienteering school. At warming up we were walking and learning the meaning of contours. After a while one girl asked. Can we run? Walking is kind of boring she continued. :) Off course we can run I replied.

Sunday May 20, 2018 #

4 PM

Orienteering 44:00 [3] *** 6.08 km (7:14 / km)
spiked:13/13c shoes: Inov-8 X-Talon 212 2017 Black

B-course at HU event. Lot's of folk. It was kind of expected due to Jukola relay, but organizers were not prepared for this, just doing the regular Sunday training. Long queues on start and finish. Terrain is brilliant especially at this time of a year. Earlier in the morning there was long distance selection race for JWOC2018. Map and course for H20 (courses by All-in)

Saturday May 19, 2018 #

10 AM

Running 1:13:31 [3] 13.35 km (5:30 / km)
shoes: Asics Gel-Kayano 20

Morning run. First 15 min felt nice. Another 15 min not that nice. Then again good.

Friday May 18, 2018 #

Note
(rest day)

Note to myself. Wedding day is on 18.05. Totally forgot it :). Got married 16 years ago.

Thursday May 17, 2018 #

6 PM

Running warm up/down 10:34 [1] 1.33 km (7:56 / km)
shoes: Inov-8 X-Talon 212 2017 Black

Warm up for juniors training.

Orienteering 1:15:00 intensity: (1:00:00 @1) + (15:00 @2) 6.3 km (11:54 / km) +99m 11:02 / km
spiked:4/4c shoes: Inov-8 X-Talon 212 2017 Black

Walked 1.7 km course with Nella at Santaveräjä and then a bit running.

Wednesday May 16, 2018 #

Note
(rest day)

I'm tired. Haven't been for a long time so tired.

Tuesday May 15, 2018 #

6 PM

Biking 59:10 intensity: (1:20 @0) + (41:40 @1) + (15:53 @2) + (17 @3) 16.54 km (3:35 / km)
ahr:112 max:152 shoes: Crescent Njord 29" (2015)

MTB to Lahti-Hollola Jukola Competition Center to check the construction yard and back.

Monday May 14, 2018 #

Note
(rest day)

Sunday May 13, 2018 #

11 AM

Running intervals 1:03:11 intensity: (1:19 @0) + (3:54 @1) + (30:02 @2) + (17:03 @3) + (10:21 @4) + (32 @5) 10.95 km (5:46 / km)
ahr:148 max:192 shoes: Asics GEL-Fujilyte

Warm up + 5 x 1000 m at jogging trails at Vierumäki + Cooling down. I tried to do relaxed running and some what succeeded. Hot it was.

Saturday May 12, 2018 #

4 PM

Running 1:04:06 intensity: (3:18 @1) + (31:01 @2) + (26:54 @3) + (2:49 @4) + (4 @5) 9.43 km (6:48 / km)
ahr:148 max:181 shoes: Inov-8 X-Talon 190 (2016)

Trail running at Vierumäki between daughter's Floorball games. Both played three games today. Excellent weather for running.

Friday May 11, 2018 #

Note
(rest day)

Hard day at the floorball arena. Girls' Vierumäki floorball cup is going on in this weekend at Vierumäki and today my daughters played against each others.

A bit of soccer with Jonne before the game.

Thursday May 10, 2018 #

12 PM

Running warm up/down 24:13 intensity: (27 @0) + (16:27 @1) + (7:03 @2) + (16 @3) 2.03 km (11:56 / km) +65m 10:17 / km
ahr:107 max:157 shoes: Inov-8 X-Talon 212 2017 Black

Orienteering race 1:04:59 intensity: (6:02 @0) + (15 @1) + (11 @2) + (1:09 @3) + (46:14 @4) + (11:08 @5) * 11.11 km (5:51 / km) +246m 5:16 / km
ahr:175 max:187 spiked:15/17c shoes: Inov-8 X-Talon 212 2017 Black

Prisma Rastit. H40. One of the easiest course I have run for a long time. I didn't feel that strong in the forest so I did lot of trail running. Only on 13-14 trail option was not good one. I did a mistake at first cp. There was forest line before the mapped at least I saw it that way. I was surprised that there was no control point. Another mistake at 12. Again I was reading forest line a bit wrong and hills wrongly. My bad. Otherwise solid run.

C • Ykkönen 2

Tuesday May 8, 2018 #

6 PM

Running warm up/down 11:12 intensity: (3:11 @1) + (7:42 @2) + (19 @3) 1.67 km (6:42 / km) +15m 6:25 / km
ahr:118 max:154 shoes: Asics GEL-Fujilyte

Orienteering race 18:21 intensity: (18 @0) + (17 @1) + (12 @2) + (21 @3) + (16:42 @4) + (31 @5) ** 3.82 km (4:48 / km) +15m 4:43 / km
ahr:171 max:182 spiked:21/21c shoes: Asics GEL-Fujilyte

Club's sprint champs. Course was ok and my run was ok.

Some notes. I ran 3.8 km on this 2.6 km course. Length was not given by the shortest distance. I also followed the sprint rules till the end. Not that common in this kind of event, when most of the runners do not know the rules. Some changes I would have made to the course. Can you see, if gates next to 12 and 13 control points are open or closed? Cut on the circle and on the line between control points needed to make it readable. Also if some gates are open and some not, then I would have put one organizer to follow that gates remain closed or open and to tell runners that they cannot open it. To 3, 15 and 17 fences were not big and dense enough to stop runners run through. Slight course change by one additional control point on those places would have made difference.

Running warm up/down 20:26 intensity: (46 @0) + (4:19 @1) + (14:03 @2) + (1:15 @3) + (3 @4) 2.42 km (8:27 / km) +29m 7:59 / km
ahr:131 max:171 shoes: Asics GEL-Fujilyte

Monday May 7, 2018 #

Note
(rest day)

Kids' o school. First tick removed yesterday. Not nice.

Sunday May 6, 2018 #

11 AM

Running warm up/down 10:51 intensity: (30 @0) + (3:47 @1) + (6:17 @2) + (17 @3) 1.18 km (9:13 / km) +31m 8:08 / km
ahr:121 max:151 shoes: Inov-8 280 Oroc (2017)

Orienteering race 1:14:57 intensity: (1:15 @0) + (16 @1) + (1:30 @2) + (7:27 @3) + (1:04:19 @4) + (10 @5) 10.45 km (7:10 / km) +258m 6:23 / km
ahr:169 max:184 spiked:12/16c shoes: Inov-8 280 Oroc (2017)

Puhtikaura-rastit at Asikkala. In general I was too busy to run and didn't take enough time for planning and map reading. Several smaller mistakes especially in the circles. Positive things are that I was second fastest on the long leg 6-7. Good route choice and well executed. Strange leg since it offered route choice through the start and finish area. I was also second fastest on 14-15. Assu was chasing me on that one.

Results
Split times

Running warm up/down 10:00 intensity: (7 @0) + (5:02 @1) + (3:01 @2) + (1:50 @3) 0.88 km (11:23 / km) +6m 11:00 / km
ahr:126 max:163 shoes: Inov-8 280 Oroc (2017)

C • Puhti 2

Saturday May 5, 2018 #

Note
(rest day)

Friday May 4, 2018 #

7 AM

Biking 22:28 intensity: (42 @0) + (3:19 @1) + (17:56 @2) + (31 @3) 8.87 km (2:32 / km) +52m 2:28 / km
ahr:131 max:151 shoes: Crescent Njord 29" (2015)

Commute. Season start for biking. Tailwind all the way.
3 PM

Biking 39:03 intensity: (25:36 @1) + (13:27 @2) 9.65 km (4:03 / km) +88m 3:52 / km
ahr:113 max:149 shoes: Crescent Njord 29" (2015)

Driving home

Thursday May 3, 2018 #

6 PM

Orienteering 1:07:22 intensity: (5 @0) + (1:00:35 @1) + (6:42 @2) **** 3.95 km (17:04 / km) +164m 14:08 / km
ahr:98 max:134 spiked:7/7c shoes: Inov-8 X-Talon 212 2017 Red

Juniors training at Tiirismaa. I walked 2.7 km course with Nella. Good training.

Wednesday May 2, 2018 #

9 PM

Running warm up/down 16:52 [1] 1.84 km (9:09 / km) +48m 8:06 / km
shoes: Inov-8 280 Oroc (2017)

Warm up for yökuppi.

Orienteering 50:24 [4] **** 5.7 km (8:50 / km) +257m 7:13 / km
spiked:13/14c shoes: Inov-8 280 Oroc (2017)

Yökuppi at Kukkolanharju organized by Assu. I did a mistake on first control, which was actually just good thing to happen, since I had to work on my own and I succeeded well on my scale.

Results
Split times
RG Animation

Tuesday May 1, 2018 #

4 PM

Orienteering 32:00 intensity: (43 @0) + (24:43 @1) + (6:26 @2) + (8 @3) * 2.34 km (13:42 / km) +22m 13:05 / km
ahr:100 max:150 spiked:6/6c shoes: Inov-8 X-Talon 212 2017 Red

LS training shortest course with Jonne and Niina.

Orienteering 25:48 intensity: (16 @0) + (21 @1) + (40 @2) + (1:15 @3) + (23:16 @4) * 5.02 km (5:08 / km) +87m 4:44 / km
ahr:167 max:175 spiked:7/8c shoes: Inov-8 X-Talon 212 2017 Red

C course trying to catch Nella and Jenni.

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