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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 7 days ending Aug 7, 2016:

activity # timemileskm+mload
  Orienteering4 2:31:57 11.33(13:25) 18.24(8:20) 39543 /46c93%50.6
  Biking5 2:06:00 20.28(6:13) 32.64(3:52) 35213.6
  Running5 1:34:14 8.12(11:36) 13.06(7:13) 11118.3
  Hike-Walk-NW1 1:22:04 4.79(17:08) 7.71(10:39) 1099.1
  Total13 7:34:15 44.52(10:12) 71.65(6:20) 96743 /46c93%91.5
  [1-5]12 6:29:00
averages - weight:70.4kg

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MoTuWeThFrSaSu

Sunday Aug 7, 2016 #

10 AM

Running warm up/down 24:28 intensity: (7 @0) + (14:00 @1) + (9:11 @2) + (47 @3) + (23 @4) 3.5 km (6:59 / km) +11m 6:53 / km
ahr:115 max:166 shoes: Inov-8 X-Talon 190 (2016)

Warm up for double sprint part 1

Orienteering 19:11 intensity: (1:01 @0) + (32 @1) + (14 @2) + (1:12 @3) + (14:38 @4) + (1:34 @5) ** 4.06 km (4:44 / km) +46m 4:28 / km
ahr:172 max:185 spiked:12/14c shoes: Inov-8 X-Talon 190 (2016)

Tuusula double sprint part 1. Almost. Not optimal route to 6. Missed the stairs twice at 10. Just didn't notice them. Miss at 13 due to non-existing trail.

Results
Split times
RG Animation



Map was not that good at end part. Extra trail on the map and river not drawn on the map. :) Compare the clip below and map above.

11 AM

Running warm up/down 12:15 intensity: (21 @0) + (4:27 @1) + (7:27 @2) 1.04 km (11:49 / km) +1m 11:45 / km
ahr:126 max:143 shoes: Inov-8 X-Talon 190 (2016)

12 PM

Running warm up/down 16:59 intensity: (3 @0) + (4:33 @1) + (11:41 @2) + (42 @3) 2.01 km (8:27 / km) +2m 8:25 / km
ahr:130 max:157 shoes: Inov-8 X-Talon 190 (2015)

Warm up for sprint part 2
1 PM

Orienteering 19:52 intensity: (4:08 @0) + (13 @1) + (7 @2) + (16 @3) + (8:18 @4) + (6:50 @5) * 3.98 km (5:00 / km) +52m 4:41 / km
ahr:176 max:186 spiked:12/12c shoes: Inov-8 X-Talon 190 (2015)

Tuusula double sprint part 2. Höh. Too easy course for a sprint race. Slightly hesitated after 9. Otherwise good race. Running could have better on both races.

Results Part 2
Split times
Overall results
RG Animation

Running warm up/down 3:51 intensity: (29 @0) + (55 @1) + (1:17 @2) + (1:10 @3) 0.51 km (7:33 / km) +1m 7:29 / km
ahr:138 max:156 shoes: Inov-8 X-Talon 190 (2015)

Saturday Aug 6, 2016 #

2 PM

Orienteering 56:49 [0] ** 2.89 km (19:41 / km) +45m 18:16 / km
spiked:5/5c shoes: Inov-8 X-Talon 212 (2014)

Walked a course with daughters.
3 PM

Running 36:41 intensity: (32:41 @2) + (4:00 @4) 6.01 km (6:06 / km) +96m 5:39 / km
shoes: Inov-8 X-Talon 212 (2014)

Friday Aug 5, 2016 #

6 PM

Biking 1:04:39 [1] 16.46 km (3:56 / km) +197m 3:42 / km
shoes: Crescent Njord 29" (2015)

Biking with Niina

Thursday Aug 4, 2016 #

Note
(rest day)

Lahti-Suunnistus ending party at Rautakankareenmaja.

Wednesday Aug 3, 2016 #

7 PM

Hike-Walk-NW 1:22:04 intensity: (13 @0) + (1:12:47 @1) + (9:04 @2) 7.71 km (10:39 / km) +109m 9:56 / km
ahr:96 max:137 shoes: Asics Gel-Kayano 20

Nordic walking with Niina

Tuesday Aug 2, 2016 #

4 PM

Biking warm up/down 10:41 intensity: (15 @0) + (4:32 @1) + (5:54 @2) 2.96 km (3:37 / km) +40m 3:23 / km
ahr:120 max:139 shoes: Crescent Njord 29" (2015)

5 PM

Orienteering 56:05 intensity: (1:34 @0) + (6 @1) + (3:27 @2) + (10:13 @3) + (40:42 @4) + (3 @5) **** 7.31 km (7:40 / km) +252m 6:33 / km
ahr:166 max:180 spiked:14/15c shoes: Inov-8 280 Oroc (2014)

Club champs at Tiirismaa. Very tired from Sunday. Late with orienteering all the way.

6 PM

Biking warm up/down 9:21 intensity: (15 @0) + (4:52 @1) + (4:14 @2) 2.98 km (3:09 / km) +6m 3:07 / km
ahr:116 max:140 shoes: Crescent Njord 29" (2015)

Monday Aug 1, 2016 #

7 PM

Biking 18:56 [1] 5.03 km (3:46 / km) +42m 3:37 / km
weight:70.4kg shoes: Crescent Njord 29" (2015)

8 PM

Biking 22:23 [1] 5.21 km (4:18 / km) +67m 4:02 / km
shoes: Crescent Njord 29" (2015)

Short biking after kids' orienteering school. Training continued after summer break.

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