Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 7 days ending May 20, 2012:

	activity	#	time	miles		km		+m	load
	Running	6	3:22:00	18.09	(11:10)	29.12	(6:56)		33.1
	Orienteering	4	1:25:07	8.04	(10:35)	12.94	(6:35)		41.8
	Strength	1	30:00						3.0
	Total	9	5:17:07	26.13		42.06			77.9
averages - weight:66.4kg

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Sunday May 20, 2012 #

9 AM

Running warm up/down 20:00 [2] 2.6 km (7:42 / km)
shoes: Ice Bug Nappulat

Warm up for qualification.

10 AM

Orienteering race 14:42 [4] ** 2.8 km (5:15 / km)
shoes: Ice Bug Nappulat

Qualification race for Finnish sprint champs. Class H35. Plan was to qualify to A final and I made it. No mistakes. Some hesitations in forest part. I ran with high tempo, but not on maximum.

Dot map analysis
Results
Split times

C • No mistakes? 2

Running warm up/down 15:00 [1] 1.6 km (9:22 / km)
shoes: Asics Gel Kayano 17

Cooling down.

12 PM

Running warm up/down 20:00 2.7 km (7:24 / km)
shoes: Ice Bug Nappulat

Warm up for final.

1 PM

Orienteering race 13:47 [5] * 3.0 km (4:36 / km)
shoes: Ice Bug Nappulat

Sprint final. Good race. No mistakes. I thought I made one wrong route choice, but Miguls was fastest on that leg running the same route :-) . Running was also good. I was able to force me to run harder and harder. Not that far from top fifteen nor to top ten. Course itself was too simple and thus boring.

Dot map analysis
Results
Split times

Running warm up/down 12:00 [1] 1.3 km (9:14 / km)
shoes: Asics Gel Kayano 17

Cooling down

C • Rastin 14 3

Saturday May 19, 2012 #

Note
(rest day)

Särkänniemi Orienteering. Lots of walking and having fun with the kids. Nice day.

Friday May 18, 2012 #

5 PM

Orienteering 47:00 [3] **** 5.34 km (8:48 / km)
shoes: Icebug Spirit OLX 2010

Cool three lap relay training with young athletes from Kuusamo. First loop excellent. On the second not as solid oing as in the first, also on third some blackouts. Though not big mistakes, but not fluent. Time includes warm ups.

Thursday May 17, 2012 #

7 AM

Running 1:35:00 [1] 14.9 km (6:23 / km)
shoes: Asics Gel Kayano 17

Took my parents to bus station at 6 am. They are heading to St. Petersburg. Rest of the family was still sleeping, when I came back home and I decided to go out for a morning jog. Full body resistance for running and also left ankle is aching. So it was not that fun. Sauna and morning coffey in Sauna helped and now happy face that I did go out for a run.

C • Sounds great! Must try this... 2

Wednesday May 16, 2012 #

7 PM

Running intervals 40:00 6.02 km (6:39 / km)
shoes: Asics Gel Kayano 17

Warm up

4 * 400 m + 4 * 20 sec. rec. In total 40 min. Four star training.

Cooling down. Training done at Kukonkoivu track. Weather was excellent for running. Warm. No wind.

Route.

Tuesday May 15, 2012 #

8 PM

Strength 30:00 [1]

Middle body. Legs.

Monday May 14, 2012 #

Note
weight:66.4kg

7 PM

Orienteering 9:38 [4] ** 1.8 km (5:21 / km)
(rest day) shoes: Asics Gel Kayano 17

I ran sprint course after kids' O school.

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