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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending May 31, 2019:

activity # timemileskm+mload
  Running19 11:20:48 61.5(11:04) 98.98(6:53) 1306134.2
  Orienteering12 8:35:14 40.25(12:48) 64.77(7:57) 1253139 /148c93%211.2
  Hike-Walk-NW2 3:25:53 11.44(18:00) 18.41(11:11) 41921.9
  Strength2 1:30:009.0
  Biking1 53:35 9.64(5:34) 15.51(3:27) 1477.1
  Ballgames1 25:14 0.81(31:01) 1.31(19:17)2.0
  Total28 26:10:44 123.64 198.99 3125139 /148c93%385.4
  [1-5]28 25:50:10
averages - weight:70.6kg

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Thursday May 30, 2019 #

5 PM

Running 1:12:06 [2] 12.09 km (5:58 / km) +216m 5:28 / km
shoes: Asics Gel-Kayano 24

From sport center including very short pit stop at Tapanila to visit LS Guys Jukola Meeting.

Wednesday May 29, 2019 #

5 PM

Running warm up/down 13:02 [2] 1.5 km (8:42 / km) +12m 8:22 / km
shoes: Inov-8 X-Talon 225 2018 Red

Warm up

Orienteering 50:54 [3] **** 6.03 km (8:26 / km) +101m 7:47 / km
spiked:18/18c shoes: Inov-8 X-Talon 225 2018 Red

Interesting terrain at Nastola. I think my previous visit was 2012 at Yökuppi.

Results
Split times

6 PM

Orienteering warm up/down 17:39 [2] * 1.96 km (9:02 / km) +23m 8:32 / km
spiked:3/5c shoes: Inov-8 X-Talon 225 2018 Red

Shortest course as cooling down.

Tuesday May 28, 2019 #

7 PM

Running 43:59 [1] 6.39 km (6:53 / km) +75m 6:30 / km
shoes: Asics Gel-Kayano 24

Jogging with Nella.

Monday May 27, 2019 #

Note
weight:69.7kg

A bit of running at kids' orienteering school.

Sunday May 26, 2019 #

10 AM

Running warm up/down 16:57 [2] 2.11 km (8:02 / km) +27m 7:33 / km
shoes: Inov-8 X-Talon 225 2018 Red

Orienteering race 32:38 [4] ** 4.6 km (7:05 / km) +96m 6:25 / km
spiked:14/15c shoes: Inov-8 X-Talon 225 2018 Red

Hollola-rastit middle distance race.

Results
Split times

Running warm up/down 12:25 [2] 0.75 km (16:33 / km) +1m 16:27 / km
shoes: Inov-8 X-Talon 225 2018 Red

Saturday May 25, 2019 #

Strength 1:00:00 [1]

Friday May 24, 2019 #

Note
(rest day)

Thursday May 23, 2019 #

7 PM

Running 39:00 intensity: (26:00 @2) + (13:00 @4) 7.16 km (5:27 / km) +18m 5:23 / km
shoes: Asics Gel-Kayano 24

Warm up + 4 x 800 m + cooling down. At Kukonkoivu.

Wednesday May 22, 2019 #

5 PM

Orienteering 1:08:38 intensity: (2:10 @0) + (12:59 @1) + (51:22 @2) + (2:07 @3) **** 7.01 km (9:48 / km) +128m 8:58 / km
ahr:130 max:154 spiked:5/5c shoes: Inov-8 X-Talon 190 (2016)

Flags to the forest part II. First set out yesterday. Today without compass which makes life difficult in Hälvälä.

Tuesday May 21, 2019 #

6 PM

Orienteering 1:35:01 [2] **** 8.36 km (11:22 / km) +151m 10:26 / km
spiked:6/8c shoes: Inov-8 X-Talon 212 2017 Black

At Hälvälä.

Monday May 20, 2019 #

8 PM

Running 22:52 [2] 3.25 km (7:03 / km) +64m 6:25 / km
weight:70.3kg shoes: Inov-8 X-Talon 230 2018 Red

Short jog after walking close to two hours in kids o school.

Sunday May 19, 2019 #

11 AM

Running warm up/down 26:29 intensity: (11:48 @1) + (14:41 @2) 3.48 km (7:37 / km) +28m 7:19 / km
ahr:118 max:152 shoes: Inov-8 X-Talon 212 2017 Black

Orienteering race 32:57 intensity: (18 @0) + (32 @1) + (11 @2) + (44 @3) + (31:07 @4) + (5 @5) **** 4.95 km (6:40 / km) +70m 6:13 / km
ahr:170 max:181 spiked:12/12c shoes: Inov-8 X-Talon 212 2017 Black

Kevät Suunnistus middle distance race. Very good run. Happy with my navigation and I was also able to push harder from running point of view. Second today and second overall. Nice terrain and course. Nice weekend

Results
Split times
Overall results
RG Animation

Running warm up/down 10:54 intensity: (3 @0) + (10:51 @2) 1.44 km (7:34 / km) +5m 7:26 / km
ahr:140 max:144 shoes: Inov-8 X-Talon 212 2017 Black

Saturday May 18, 2019 #

10 AM

Running warm up/down 26:43 intensity: (8 @0) + (6:11 @1) + (20:24 @2) 3.2 km (8:21 / km) +7m 8:16 / km
ahr:126 max:146 shoes: Inov-8 X-Talon 225 2018 Red

Warm up part 1
11 AM

Running warm up/down 23:29 intensity: (6:59 @1) + (14:36 @2) + (1:54 @3) 3.18 km (7:24 / km) +1m 7:23 / km
ahr:127 max:154 shoes: Inov-8 X-Talon 225 2018 Red

Warm up part 2

Orienteering race 58:53 intensity: (24 @1) + (14 @2) + (5:00 @3) + (51:19 @4) + (1:56 @5) *** 8.4 km (7:01 / km) +160m 6:24 / km
ahr:173 max:181 spiked:10/10c shoes: Inov-8 X-Talon 225 2018 Red

Kevät Suunnistus long distance by Kouvolan Suunnistajat. Partly real orienteering race and partly trail running. Navigation was good, but running was poor. I could have run longer with this pace, but could not run any faster today. Tomorrow then. Nice terrain and would have offered more difficult control points.

Results
Split times
RG Animation

12 PM

Running warm up/down 5:46 intensity: (3 @0) + (5:43 @2) 0.52 km (11:05 / km)
ahr:135 max:145 shoes: Inov-8 X-Talon 225 2018 Red

Cooling down

Thursday May 16, 2019 #

6 PM

Running warm up/down 8:42 intensity: (7 @0) + (4:54 @1) + (3:41 @2) 1.22 km (7:09 / km) +16m 6:42 / km
ahr:113 max:154 shoes: Asics GEL-Fujilyte

Orienteering 15:16 intensity: (12 @0) + (24 @1) + (12 @2) + (20 @3) + (14:08 @4) *** 3.2 km (4:47 / km) +54m 4:24 / km
ahr:169 max:179 spiked:13/13c shoes: Asics GEL-Fujilyte

Running warm up/down 15:01 intensity: (1:12 @1) + (11:46 @2) + (2:03 @3) 2.24 km (6:42 / km) +37m 6:12 / km
ahr:128 max:156 shoes: Asics GEL-Fujilyte

Wednesday May 15, 2019 #

6 PM

Biking (MTB) 53:35 intensity: (1:44 @0) + (34:04 @1) + (17:04 @2) + (36 @3) + (7 @4) 15.51 km (3:27 / km) +147m 3:18 / km
ahr:116 max:167 shoes: Crescent Njord 29" (2015)

MTB at Tiirismaa and Työtjärvi.

Monday May 13, 2019 #

Note
weight:70.8kg

Strength 30:00 [1]

Sunday May 12, 2019 #

5 PM

Running warm up/down 10:34 intensity: (2:15 @1) + (8:19 @2) 1.62 km (6:30 / km) +34m 5:53 / km
ahr:119 max:150 shoes: Inov-8 Terraclaw 250 (2015)

To Heinsuo

Orienteering 20:04 intensity: (17 @1) + (11 @2) + (1:06 @3) + (18:30 @4) ** 3.94 km (5:06 / km) +46m 4:49 / km
ahr:168 max:177 spiked:20/20c shoes: Inov-8 Terraclaw 250 (2015)

Sprint training by HU at Heinsuo. First sprint for me for a long time. It was nice to sprint. I need to do faster running sessions and I need to do also interval training.

Results
Split times

Running warm up/down 19:19 intensity: (46 @0) + (1:38 @1) + (15:04 @2) + (1:51 @3) 2.6 km (7:25 / km) +47m 6:48 / km
ahr:132 max:159 shoes: Inov-8 Terraclaw 250 (2015)

Ballgames warm up/down (Soccer) 25:14 intensity: (10:00 @0) + (10:37 @1) + (4:37 @2) 1.31 km (19:17 / km)
ahr:105 max:140 shoes: Inov-8 Race Ultra 270 (2016)

Football with Jonne

Saturday May 11, 2019 #

10 AM

Running warm up/down 16:42 intensity: (3:11 @1) + (9:39 @2) + (3:52 @3) 2.44 km (6:51 / km) +39m 6:21 / km
ahr:135 max:158 shoes: Inov-8 X-Talon 225 2018 Red

Warm up
11 AM

Orienteering race 40:49 intensity: (3:57 @1) + (11 @2) + (1:13 @3) + (34:47 @4) + (41 @5) **** 5.79 km (7:03 / km) +130m 6:21 / km
ahr:173 max:182 spiked:11/13c shoes: Inov-8 X-Talon 225 2018 Red

Hakan keskimatka. Middle distance race close to this year's Jukola terrain. Decent run. Nice course and terrain. I think this was better terrain than it will be in Jukola.

Results
Split times. I don't have any split times?


12 PM

Running warm up/down 9:31 intensity: (5:08 @1) + (4:23 @2) 1.22 km (7:47 / km) +11m 7:27 / km
ahr:110 max:150 shoes: Inov-8 X-Talon 225 2018 Red

Thursday May 9, 2019 #

5 PM

Hike-Walk-NW (Nordic Walking) 1:24:11 intensity: (1:04 @0) + (1:11:47 @1) + (11:20 @2) 7.12 km (11:50 / km) +201m 10:22 / km
ahr:100 max:139 shoes: Asics Gel-Kayano 24

Nordic Walking with Niina at Pikku-Vesku, Lanu park and Sport Center.

Wednesday May 8, 2019 #

7 PM

Running 1:15:59 intensity: (1:16 @1) + (1:13:42 @2) + (1:01 @3) 11.8 km (6:27 / km) +194m 5:57 / km
ahr:138 max:152 shoes: Asics Gel-Kayano 24

Sport Center - Home. Low tempo running.

Tuesday May 7, 2019 #

5 PM

Running warm up/down 22:33 intensity: (12:00 @1) + (8:38 @2) + (1:55 @3) 2.49 km (9:03 / km) +52m 8:12 / km
ahr:104 max:162 shoes: Inov-8 X-Talon 225 2018 Red

warming up

Orienteering race 33:58 intensity: (1:54 @0) + (29 @1) + (10 @2) + (1:43 @3) + (28:17 @4) + (1:25 @5) **** 4.35 km (7:48 / km) +161m 6:35 / km
ahr:172 max:184 spiked:11/12c shoes: Inov-8 X-Talon 225 2018 Red

District middle distance champs at Auttoinen. Nice course. About 1 min 30 sec miss at 6 and drifting from right to left on the way 10. Clean run otherwise. Super happy on some legs. Top guys have another gear to simply just run much faster. Third place would have been under my radar.

Results
Split times

Monday May 6, 2019 #

Note
weight:71.4kg (rest day)

Illalla urheiluseuran varainhankinta, verotus ja talous -koulutus.

Sunday May 5, 2019 #

10 AM

Running warm up/down 31:49 intensity: (50 @0) + (10:09 @1) + (20:50 @2) 3.48 km (9:09 / km) +105m 7:57 / km
ahr:122 max:146 shoes: Inov-8 X-Talon 225 2018 Red

Warm up with Jenni.

Running race 25:29 intensity: (2:22 @1) + (3:08 @2) + (12:02 @3) + (7:57 @4) 4.58 km (5:34 / km) +120m 4:55 / km
ahr:159 max:177 shoes: Inov-8 X-Talon 225 2018 Red

5 km with Jenni at Minna's Polku trail run. Jenni didn't want to run alone so I was running with her. Participated to 5 km "motion" (kunto) class. Jenni was second on girls 15 5 km class.

Running 6:47 intensity: (10 @0) + (17 @1) + (4:49 @2) + (1:31 @3) 0.96 km (7:04 / km) +18m 6:28 / km
ahr:138 max:156 shoes: Inov-8 X-Talon 225 2018 Red

Cooling down.

Saturday May 4, 2019 #

10 AM

Hike-Walk-NW long 2:01:42 intensity: (26 @0) + (1:57:38 @1) + (3:38 @2) 11.29 km (10:47 / km) +218m 9:50 / km
ahr:97 max:134 shoes: Asics Gel-Kayano 24

Nordic walking with Niina at Tiirismaa.

Friday May 3, 2019 #

6 PM

Running 1:39:58 intensity: (31 @0) + (30 @1) + (1:37:24 @2) + (1:33 @3) 15.88 km (6:18 / km) +166m 5:59 / km
ahr:137 max:154 shoes: Asics Gel-Kayano 24

First time on my regular winter running route. It was cold and also a few snow flake in the air. :) and slow pace, so I suppose it was alright.

Thursday May 2, 2019 #

Note

RG Animation from yesterday's race. Battle with Veli-Matti and Jani K.

Wednesday May 1, 2019 #

11 AM

Running warm up/down 20:21 intensity: (11:32 @1) + (8:23 @2) + (26 @3) 2.77 km (7:22 / km) +12m 7:12 / km
ahr:114 max:156 shoes: Inov-8 X-Talon 225 2018 Red

Orienteering 48:27 intensity: (1:50 @1) + (49 @2) + (3:39 @3) + (41:29 @4) + (40 @5) **** 6.2 km (7:49 / km) +133m 7:04 / km
ahr:169 max:185 spiked:16/17c shoes: Inov-8 X-Talon 225 2018 Red

Kevät Kansalliset by Vehkalahden Veikot. Longish middle distance race. Nice piece of a terrain, good map and nice course. Excellent run. Map was easy to read and visibility at terrain at this time of a year is good. Good combination to me.

Results
Split times



Nella was running her first D16 race. I was bit afraid how she is able to navigate in this type of terrain and challenging course, but no worries this time, she did well.

Jenni was on D14. Wrong code in control point description made her circle and standing in one control quite a bit until there was enough folk to decide that they in right control. In the end this class was disqualified due to wrong code. Jenni would have been second despite her time loss on one control.

Running warm up/down 4:21 intensity: (8 @0) + (12 @1) + (4:01 @2) 0.63 km (6:54 / km) +1m 6:50 / km
ahr:142 max:149 shoes: Inov-8 X-Talon 225 2018 Red

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