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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Terkelsen

In the 7 days ending Sep 18, 2017:

activity # timemileskm+mload
  Running7 2:54:13 16.03(10:52) 25.79(6:45) 15912 /12c100%32.1
  Orienteering5 2:25:00 13.41(10:49) 21.58(6:43) 42866 /68c97%78.8
  Total7 5:19:13 29.43(10:51) 47.37(6:44) 58778 /80c97%110.9
  [1-5]7 5:10:16

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Monday Sep 18, 2017 #

Note

Battle with Hämis at Sprint final yesterday. Easy way to illustrate good legs and not good ones. My hesitations at second. Jani's mistake at four. Both loosing time on six. Jani's not optimal choice to 10 and my hesitations and bad execution (not running fast) from 12 to 13.



A Link in case iframe is not working
C • Tohon ei vissiin 7

Sunday Sep 17, 2017 #

Event: SM-Sprintti 2017
 
9 AM

Running warm up/down 17:30 intensity: (10:30 @2) + (7:00 @3) 2.3 km (7:37 / km) +16m 7:21 / km
shoes: Asics GEL-Fujilyte

Warm up for qualification race. Pain on the right thigh. I was a bit afraid, if I can run, but I didn't notice anything during the race.

Orienteering race 11:29 [4] *** 2.49 km (4:37 / km) +13m 4:30 / km
spiked:12/12c shoes: Asics GEL-Fujilyte

Qualification race for Finnish Sprint Champ finals. Good run and place in A final earned.

Results
Split Times
RG Animation

Running warm up/down 7:43 [1] *** 1.16 km (6:39 / km) +1m 6:37 / km
spiked:12/12c shoes: Asics GEL-Fujilyte

Cooling down
2 PM

Running warm up/down 15:15 intensity: (10:00 @2) + (5:15 @3) 2.18 km (7:00 / km) +1m 6:59 / km
shoes: Asics GEL-Fujilyte

Warm up for final. Some sort of sprain I do have on thigh, but it allows me to run so that is not a problem.

Orienteering race 15:12 [4] *** 3.23 km (4:42 / km) +42m 4:25 / km
spiked:15/16c shoes: Asics GEL-Fujilyte

Finnish Sprint Champ final H40. Similar to qualification race my target was to enjoy sprint racing and keep the navigation ahead. Meaning that I know every corner and turn I will take. Only on the way to six I wasn't careful enough. Noticed while running that I cannot access to path I had in mind and had to change plan on fly. Other than that it was good run. I'm very pleased and happy.

Results
Split Times
RG Animation

Running warm up/down 9:55 [1] 1.75 km (5:40 / km)
shoes: Asics GEL-Fujilyte

Job well done

Saturday Sep 16, 2017 #

10 AM

Running warm up/down 16:40 intensity: (4:40 @1) + (7:25 @2) + (4:35 @3) 2.3 km (7:16 / km) +23m 6:55 / km
ahr:125 max:160 shoes: Inov-8 X-Talon 212 2017 Black

Warm up for Finnish relay champs

Orienteering race 46:13 intensity: (6:19 @0) + (15 @1) + (8 @2) + (25 @3) + (26:46 @4) + (12:20 @5) **** 6.54 km (7:04 / km) +150m 6:20 / km
ahr:177 max:183 spiked:16/16c shoes: Inov-8 X-Talon 212 2017 Black

Finnish relay championship at Hausjärvi. Class H45. I was running first leg. Timo H second and Tömäys on last leg. Good run from orienteering point of view. I was all the way knowing what I was doing :) except the long leg 6-7 where I was sailing from left to right. Some time loss on 14 where I was looking for wrong code for a moment. Maybe 20 sec or so. On running I was missing one gear. It was not bad, but I should have run 4-5 min faster.

Running warm up/down 14:56 intensity: (1:08 @0) + (34 @1) + (7:37 @2) + (5:37 @3) 2.38 km (6:17 / km) +19m 6:03 / km
ahr:145 max:159 shoes: Inov-8 X-Talon 212 2017 Black

Friday Sep 15, 2017 #

Note
(rest day)

Thursday Sep 14, 2017 #

6 PM

Running 10:02 [1] 1.0 km (10:00 / km) +2m 9:54 / km
shoes: Asics Gel-Kayano 20

Orienteering 10:36 [4] *** 2.28 km (4:39 / km) +14m 4:30 / km
spiked:12/12c shoes: Asics Gel-Kayano 20

Allu's sprint training for juniors. Good preparation for Sunday.

Running 14:40 [1] 1.69 km (8:42 / km) +15m 8:19 / km
shoes: Asics Gel-Kayano 20

Wednesday Sep 13, 2017 #

8 PM

Running warm up/down 11:42 intensity: (4:01 @1) + (5:44 @2) + (1:57 @3) 1.5 km (7:47 / km) +24m 7:13 / km
ahr:126 max:162 shoes: Inov-8 280 Oroc Sun Burn

Orienteering (Night O) 1:01:30 intensity: (3:50 @1) + (3:40 @2) + (17:31 @3) + (35:54 @4) + (35 @5) **** 7.03 km (8:45 / km) +209m 7:37 / km
ahr:164 max:187 spiked:11/12c shoes: Inov-8 280 Oroc Sun Burn

Yökuppi at Umpankulma. Mentally tired after two intensive days at work (Lean workshop). I could not really concentrate and enjoy orienteering. Some shitty parts in the forest didn't help.

Results
Split times
RG

Running warm up/down 10:21 intensity: (14 @0) + (6:33 @1) + (3:34 @2) 0.87 km (11:52 / km) +7m 11:25 / km
ahr:117 max:133 shoes: Inov-8 280 Oroc Sun Burn

Tuesday Sep 12, 2017 #

7 AM

Running tempo 23:44 intensity: (28 @0) + (19 @1) + (17:12 @2) + (5:45 @3) 4.4 km (5:24 / km) +45m 5:08 / km
ahr:145 max:162 shoes: Inov-8 Terraclaw 250 (2015)

Morning jog from Länsiauto to work.
4 PM

Running tempo 21:45 intensity: (48 @0) + (2:30 @1) + (12:53 @2) + (4:26 @3) + (1:08 @4) 4.27 km (5:06 / km) +6m 5:04 / km
ahr:141 max:167 shoes: Inov-8 Terraclaw 250 (2015)

Work - Länsiauto. Only 230 euros.

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