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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 31 days ending May 31, 2020:

activity # timemileskm+mload
  Biking10 11:49:01 94.03(7:32) 151.32(4:41) 1345140.7
  Orienteering12 10:37:49 42.72(14:56) 68.75(9:17) 1463154 /167c92%237.2
  Running10 9:34:55 48.21(11:56) 77.59(7:25) 1226194.0
  Hike-Walk-NW6 7:44:38 24.79(18:45) 39.9(11:39) 75857.2
  Strength1 35:043.2
  Total32 40:21:27 209.75 337.56 4792154 /167c92%632.3
  [1-5]32 38:09:44
averages - weight:73kg

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Sunday May 31, 2020 #

11 AM

Hike-Walk-NW (Nordic Walking) 1:36:05 intensity: (22:50 @1) + (1:13:10 @2) + (5 @3) 8.58 km (11:12 / km) +166m 10:13 / km
ahr:109 max:125 shoes: Asics Gel-Kayano 24

6 PM

Biking (MTB) 51:47 intensity: (8:03 @1) + (35:19 @2) + (8:25 @3) 9.59 km (5:24 / km) +98m 5:08 / km
ahr:110 max:139 shoes: Crescent Njord 29" (2015)

MTB with Jenni.

Saturday May 30, 2020 #

Note
(rest day)

Quite a lot jumping at trampoline.

Friday May 29, 2020 #

5 PM

Biking 32:44 intensity: (2:28 @1) + (18:39 @2) + (10:50 @3) + (47 @4) 8.92 km (3:40 / km) +70m 3:32 / km
ahr:119 max:154 shoes: Crescent Njord 29" (2015)

Ride to Papinkaivo

Running warm up/down 10:11 intensity: (24 @1) + (49 @2) + (7:27 @3) + (1:31 @4) 1.18 km (8:37 / km) +9m 8:19 / km
ahr:137 max:163 shoes: Inov-8 X-Talon 225 2018 Red

Warm up to start.

Orienteering 34:10 intensity: (22 @1) + (1:00 @2) + (4:33 @3) + (14:19 @4) + (13:56 @5) **** 4.21 km (8:06 / km) +123m 7:05 / km
ahr:162 max:176 spiked:11/12c shoes: Inov-8 X-Talon 225 2018 Red

Not at my sharpest running point fo view. Actually tired. Navigation ok except one control point. I have difficulties to read detailed 10 000 scale maps and it happens that I read less overall and less ahead. Instead of knowing where I'm going I'm more locating myself based on what I see in da forest. I should try magnifying glass to make it easier to read.

Biking 34:31 intensity: (45 @1) + (7:43 @2) + (25:36 @3) + (27 @4) 9.26 km (3:44 / km) +39m 3:39 / km
ahr:129 max:153

Thursday May 28, 2020 #

Note
weight:72.5kg (rest day)

1,4 km orienteering course with Jonne at Tiirismaa.

Wednesday May 27, 2020 #

6 PM

Hike-Walk-NW 1:57:14 intensity: (48:02 @1) + (1:08:09 @2) + (1:03 @3) 10.02 km (11:42 / km) +257m 10:22 / km
ahr:103 max:130

Tuesday May 26, 2020 #

6 PM

Biking (MTB) 1:34:27 intensity: (24:09 @1) + (59:56 @2) + (10:22 @3) 23.86 km (3:58 / km) +176m 3:49 / km
ahr:108 max:144 shoes: Crescent Njord 29" (2015)

MTB with Jenni to Kukonkoivu and back.

Monday May 25, 2020 #

5 PM

Biking (MTB) 1:12:54 intensity: (13:05 @1) + (44:19 @2) + (15:30 @3) 20.2 km (3:37 / km) +145m 3:29 / km
ahr:112 max:148 shoes: Crescent Njord 29" (2015)

MTB to office and back to sign a memo.

Sunday May 24, 2020 #

1 PM

Orienteering 1:35:06 intensity: (6:19 @1) + (20:57 @2) + (37:36 @3) + (24:31 @4) + (5:43 @5) **** 10.47 km (9:05 / km) +125m 8:34 / km
ahr:137 max:175 spiked:10/12c shoes: Inov-8 X-Talon 225 2018 Red

Pikamatkan paluu Episode 9. Heh. I got lost on the trail on the way to control point 9 and then read wrong leg on the way to 10.

Saturday May 23, 2020 #

12 PM

Orienteering 32:14 intensity: (29 @1) + (38 @2) + (7:51 @3) + (22:09 @4) + (1:07 @5) ** 5.72 km (5:38 / km) +94m 5:13 / km
ahr:153 max:173 spiked:20/22c shoes: Asics GEL-Fujilyte

Nice, hilly and longish sprint training at Lotila / Anttilanmäki.

Running 8:38 intensity: (15 @1) + (2:00 @2) + (6:23 @3) 1.12 km (7:42 / km) +7m 7:28 / km
ahr:132 max:149 shoes: Asics GEL-Fujilyte

Cooling down by running 3 first legs with Jenni with different route choices. Quite a remarkable difference.

Running warm up/down 8:57 intensity: (20 @1) + (57 @2) + (1:38 @3) + (5:09 @4) + (53 @5) 1.16 km (7:42 / km) +21m 7:04 / km
ahr:149 max:172 shoes: Asics GEL-Fujilyte

Warming up

Friday May 22, 2020 #

Note
(rest day)

Geocaching walk with Niina and mandatory trampoline football game with Jonne. New music experience. Neighbor was playing this on his terrace. Had Shazam it. Liked it. Army of pharaohs - Seven. Didn't see this coming in this neighborhood.

Thursday May 21, 2020 #

11 AM

Running long 2:19:46 intensity: (1 @0) + (57 @1) + (13:36 @2) + (1:54:13 @3) + (9:33 @4) + (1:26 @5) 21.26 km (6:34 / km) +228m 6:14 / km
ahr:137 max:173 shoes: New Balance 904

Half marathon with Jenni. After our 16 km run she announced that she wants to run half mara. Today was a good day for that. Towards to end she was doing better than me. Route planning was not perfect. In the end we need to run a bit back and forth. Nice run anyway. Longest run for Jenni.

Wednesday May 20, 2020 #

6 PM

Running tempo 15:27 intensity: (18 @1) + (15 @2) + (1:52 @3) + (1:34 @4) + (11:28 @5) 2.83 km (5:27 / km) +99m 4:38 / km
ahr:167 max:178 shoes: Inov-8 X-Talon 225 2018 Red

My first Strava segment.

Running warm up/down 19:53 intensity: (27 @1) + (1:30 @2) + (8:53 @3) + (9:03 @4) 2.45 km (8:06 / km) +67m 7:08 / km
ahr:145 max:163 shoes: Inov-8 X-Talon 225 2018 Red

Warming up

Running warm up/down 11:36 intensity: (19 @1) + (2:10 @2) + (8:53 @3) + (14 @4) 1.37 km (8:30 / km) +31m 7:38 / km
ahr:129 max:153 shoes: Inov-8 X-Talon 225 2018 Red

Cooling down.

Tuesday May 19, 2020 #

6 PM

Biking (MTB) 1:04:18 intensity: (20 @0) + (35:01 @1) + (23:46 @2) + (4:39 @3) + (32 @4) 8.3 km (7:45 / km) +86m 7:22 / km
ahr:98 max:156 shoes: Crescent Njord 29" (2015)

MTB with Jenni and Jonne.

Monday May 18, 2020 #

Note
(rest day)

1h30min geocaching walk with Niina. Our wedding day - been married for 18 years.

Sunday May 17, 2020 #

10 AM

Biking (MTB) 1:32:45 intensity: (4:08 @1) + (56:31 @2) + (31:25 @3) + (41 @4) 19.32 km (4:48 / km) +170m 4:36 / km
ahr:120 max:156 shoes: Crescent Njord 29" (2015)

Morning ride at Tiirismaa.
2 PM

Orienteering 1:08:09 intensity: (44:02 @1) + (20:14 @2) + (3:53 @3) * 3.4 km (20:03 / km) +52m 18:37 / km
ahr:96 max:145 spiked:8/8c shoes: Inov-8 X-Talon 212 (2015)

Orienteering and parkour / free running with Jonne at Tapanila.
4 PM

Running 36:04 intensity: (1:19 @1) + (10:12 @2) + (17:08 @3) + (6:24 @4) + (1:01 @5) 4.18 km (8:38 / km) +107m 7:39 / km
ahr:133 max:172 shoes: Inov-8 X-Talon 212 (2015)

Attempt to run my first ever Strava segment, but noticed while running that I didn't stay on the course and I stopped and left the first segment chase to the future.

Saturday May 16, 2020 #

3 PM

Orienteering 1:03:07 intensity: (19 @1) + (9:40 @2) + (39:22 @3) + (13:46 @4) **** 5.95 km (10:36 / km) +235m 8:52 / km
ahr:138 max:166 spiked:11/14c shoes: Inov-8 X-Talon 190 (2016)

Orienteering at Vuorenmäki including warm up and down. Hapardi's (Rava's) nice 3.1 km course.

Friday May 15, 2020 #

5 PM

Running 1:17:13 intensity: (6 @0) + (16 @1) + (18 @2) + (1:15:53 @3) + (40 @4) 12.58 km (6:08 / km) +135m 5:50 / km
ahr:139 max:158 shoes: New Balance 904

Checking mainly flat course with good runnability round Tiirismaa. In the end will be longer, but this is a good start.

Thursday May 14, 2020 #

6 PM

Orienteering 29:11 intensity: (12 @0) + (18 @1) + (1:08 @2) + (4:03 @3) + (7:25 @4) + (16:05 @5) **** 3.11 km (9:24 / km) +142m 7:39 / km
ahr:163 max:179 spiked:9/12c shoes: Inov-8 X-Talon 225 2018 Red

Pikamatkan paluu episode 8 at Rautakorpi. A huge mistake at 2 and smaller ones here and there like on seven and eleven. Also running up and down and up is not really my piece of cake. Running felt crap. So not really satisfied with my run. That's about me. Course was challenging from start to finish which is always nice.

Running warm up/down 14:42 intensity: (8 @0) + (1:38 @1) + (1:51 @2) + (8:13 @3) + (2:52 @4) 1.8 km (8:09 / km) +43m 7:17 / km
ahr:134 max:164 shoes: Inov-8 X-Talon 225 2018 Red

Warming up with Jenni. Hämis, Ari A, Hapardi, Sunkut and some others were there too either warming up or cooling down.
7 PM

Orienteering warm up/down 21:02 intensity: (10 @1) + (3:03 @2) + (13:48 @3) + (4:01 @4) *** 1.75 km (12:02 / km) +36m 10:55 / km
ahr:138 max:162 spiked:5/5c shoes: Inov-8 X-Talon 225 2018 Red

Cooling down

Wednesday May 13, 2020 #

3 PM

Running tempo 6:01 intensity: (30 @1) + (21 @2) + (23 @3) + (1:18 @4) + (3:29 @5) 1.5 km (4:00 / km) +1m 3:59 / km
ahr:160 max:186 shoes: New Balance 904

1500 m at Kukonkoivu. Jenni and Nella had 1500 meters run as homework from school and they were running also. Jonne ran and walked 1000 m.

Running warm up/down 22:57 intensity: (6:06 @1) + (12:11 @2) + (4:40 @3) 2.33 km (9:50 / km) +10m 9:38 / km
ahr:110 max:141 shoes: New Balance 904

Warm up

Running 4:28 intensity: (41 @1) + (1:27 @2) + (2:20 @3) 0.36 km (12:24 / km)
ahr:122 max:143 shoes: New Balance 904

Cooling down very shortly to pick Niina from work and in order to join an online meeting.

Tuesday May 12, 2020 #

6 PM

Biking (MTB) 50:08 [1] 8.35 km (6:00 / km) +80m 5:44 / km
shoes: Crescent Njord 29" (2015)

MTB with Jenni and Jonne. "Jumping" at sandpit.

Monday May 11, 2020 #

6 PM

Strength 35:04 intensity: (5:22 @0) + (28:14 @1) + (40 @2) + (48 @3)
ahr:75 max:108

Hike-Walk-NW 44:00 [0] 3.97 km (11:05 / km) +62m 10:17 / km
ahr:109 max:123

Walking with Niina.

Sunday May 10, 2020 #

10 AM

Hike-Walk-NW (Nordic walking) 1:50:28 intensity: (40:59 @1) + (1:07:40 @2) + (1:49 @3) 9.67 km (11:26 / km) +129m 10:43 / km
ahr:103 max:144 shoes: Asics Gel-Kayano 24

Geocaching walk with Niina.
6 PM

Orienteering 55:12 intensity: (20:06 @1) + (20:23 @2) + (14:43 @3) * 4.93 km (11:12 / km) +99m 10:11 / km
ahr:108 max:148 spiked:10/10c shoes: Inov-8 X-Talon 212 (2015)

Orienteering with Jenni and Jonne at Riihelä.

Biking 30:17 [3] 7.0 km (4:19 / km) +75m 4:06 / km
shoes: Crescent Njord 29" (2015)

MTB with Jenni

Saturday May 9, 2020 #

5 PM

Running 51:04 intensity: (7 @1) + (4:25 @2) + (35:01 @3) + (11:31 @4) 7.44 km (6:52 / km) +126m 6:20 / km
ahr:139 max:167

Friday May 8, 2020 #

6 PM

Biking (MTB) 1:42:20 [1] 18.82 km (5:26 / km) +124m 5:16 / km
shoes: Crescent Njord 29" (2015)

With Jenni at Tiirismaa and then after a break with Jonne and Eelis.

Thursday May 7, 2020 #

6 PM

Orienteering (Sprint) 56:58 intensity: (2:26 @1) + (10:03 @2) + (27:11 @3) + (16:54 @4) + (24 @5) *** 7.76 km (7:21 / km) +137m 6:45 / km
ahr:137 max:169 spiked:22/22c shoes: Asics GEL-Fujilyte

Nice sprint training at Radiomäki.

Wednesday May 6, 2020 #

6 PM

Orienteering 52:28 intensity: (6:39 @1) + (25:51 @2) + (11:19 @3) + (7:37 @4) + (1:02 @5) * 5.47 km (9:36 / km) +38m 9:16 / km
ahr:122 max:169 spiked:26/26c shoes: New Balance 904

Kid's sprint training at Hennala with Jonne and Jenni. First round with Jonne and second round faster.

Tuesday May 5, 2020 #

6 PM

Orienteering 1:02:56 intensity: (1:19 @1) + (6:34 @2) + (26:33 @3) + (10:55 @4) + (17:35 @5) **** 7.83 km (8:02 / km) +187m 7:11 / km
ahr:148 max:184 spiked:9/11c shoes: Inov-8 X-Talon 225 2018 Red

Pikamatkan paluu episode 7 at Tapanila. I had quite good flow on running, but couldn't fully capitalize it. Navigation was not optimal even it was not that bad either. For a moment at third control point I was thinking to restart the race, but luckily didn't go that low :). Nice course again.

Hike-Walk-NW 55:00 [0] 4.47 km (12:19 / km) +42m 11:46 / km
ahr:99 max:118 shoes: New Balance 904

Walking with Niina. Nice sunny day. It was still warm in the evening.

Monday May 4, 2020 #

8 PM

Hike-Walk-NW 41:51 intensity: (26:34 @0) + (12:29 @2) + (2:48 @3) 3.2 km (13:05 / km) +102m 11:17 / km
ahr:97 max:140 weight:73.5kg shoes: Asics Gel-Kayano 24

Walking with Jonne. 3 x stairs at Heinsuo and then 3 x stairs at suppa.

Sunday May 3, 2020 #

4 PM

Running long 2:27:58 intensity: (42 @1) + (19:13 @2) + (1:52:09 @3) + (15:53 @4) + (1 @5) 16.01 km (9:14 / km) +343m 8:21 / km
ahr:136 max:168 shoes: Inov-8 Terraclaw 250 (2015)

Run/walk in forest and trails in forest.

Saturday May 2, 2020 #

10 AM

Biking (MTB) 1:22:50 [3] 17.7 km (4:41 / km) +283m 4:20 / km
shoes: Crescent Njord 29" (2015)

MTB. Tiirismaa, Messilä, Tapanila, Riihelä.

Friday May 1, 2020 #

1 PM

Orienteering 1:07:16 intensity: (1:52 @1) + (9:59 @2) + (45:46 @3) + (9:39 @4) * 8.18 km (8:14 / km) +195m 7:21 / km
ahr:136 max:161 spiked:13/13c shoes: Inov-8 X-Talon 212 (2015)

Orienteering (shadowing) with Jenni at Sport Center.

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