Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ken_peeters

In the 7 days ending May 24, 2009:

activity

time

miles

Orienteering

9:16:19

41.63

(13:22)

67.0

(8:18)

91 /

116c

78%

cycling

1:58:43

25.85

(4:36)

41.6

(2:51)

Running

1:36:29

11.18

(8:38)

18.0

(5:22)

Total

12:51:31

78.67

(9:48)

126.6

(6:06)

91 /

116c

78%

2:59

0:00

» now

Sunday May 24, 2009 #

cycling 32:28 [2] 11.8 km (2:45 / km)
ahr:121 max:154

Cycling to the map for todays training in Landbo, Helsinki.

Orienteering long 1:19:00 [4] ***** 9.0 km (8:47 / km)
ahr:152 max:169 spiked:15/15c shoes: VJ Integrator

Orienteering on the map next to the terrain of Jukola 2012. It was very hilly with a lot of details and difficult to read. It went quiet well for me but after 1 hour I became dehydrated. So after the 15th control I decided to run back to my bicycle where there was water and than after drinking I will continue.

Orienteering 32:19 [3] ***** 4.7 km (6:53 / km)
ahr:151 max:165 spiked:4/4c shoes: VJ Integrator

I ran back to the 16th control and continued my training. This terrain is really hard to run in. The controls were ok but I still lose time by searching this little flags. I am always at the right point but often don´t see the flag.

This was my last orienteering training here in Finland for this week. I think it is very good to come often here for improving my orienteering skills. The best training is to do this at high speed.

cycling 29:58 [3] 11.8 km (2:32 / km)
ahr:141 max:195

Cycling back to the house of Ulf at higher speed.

Saturday May 23, 2009 #

cycling 12:34 [3] 4.0 km (3:09 / km)

Cycling to Möträsk for training.

Orienteering 2:24:00 [4] ***** 13.1 km (11:00 / km)
ahr:144 max:170 spiked:20/34c shoes: VJ Integrator

2 orienteering trainings at once. The first was 4.65 km with 19 controls. Very short legs with difficult controls (There was only a small white flag at the control). This course was ok, I ended after 45 minutes. Then I immediatly ran to the next start through the forest which was 1.2 km of hard running. The next training was 6.06 km and was very difficult. The scale was 1:10000 and the controls were often not very correct drawn. The 8th control, which was the most difficult I was at exactly the right position were I thought the middle of the circle was but it was another re-entrance where I had to be so I lost here like 6 minutes. The forest was very hard to run in with lots of rocks, hills and trash from trees on the ground. At the end I was exhausted.

Jeremy was not training with me today and will not train with me tomorrow because he is already on the way to the finnish championship ultra-long 350 km up north. I can´t participate because I will run Jukola for another club. Normally when we are not in the first 30 at Jukola I can run some courses later this year for Sibbo Vargarna. But I don´t think we will even reach top 100.

cycling 13:45 [2] 4.0 km (3:26 / km)

Cycling back to the house of Ulf.

Friday May 22, 2009 #

cycling 13:17 [3] 5.0 km (2:39 / km)
ahr:125 max:167

Cycling to the map Gumbo.

Orienteering intervals 1:13:00 [4] ***** 8.0 km (9:08 / km)
ahr:150 max:179 spiked:12/15c shoes: VJ Integrator

Hunting exercise. We did 15 controls and at each control me or Jeremy was starting with the other 15-20 seconds behind. Very intensive training on a very difficult map (I will make an effort later to scan them). The 8th control I totally ran at wrong direction. The 10th I was at 20 metres of the control and still ran away from it. Very good training for fast orienteering in a difficult terrain.

Orienteering 1:17:00 [3] 11.4 km (6:45 / km)
ahr:144 max:165 shoes: Asics GT-2140

Running on the map with Jeremy. We did some hills and parts through the forest. We saw the whole map including the see side.

cycling 16:41 [3] 5.0 km (3:20 / km)
ahr:125 max:161

Cycling back to the house of Ulf. Jeremy had some problems with his bike right before I sprinted up a hill, so I did the hill twice.

Note

We have been in the forest for 2 hours to put some controls.

Thursday May 21, 2009 #

Orienteering race 41:12 [4] ***** 5.4 km (7:38 / km)
spiked:11/14c shoes: VJ Integrator

National course in Vargberget, Finland. For the finnish people it was a qualification for NOC. I had to run H21A. I made a mistake at the second control where I was to far to the left. Towards the 7th control I had to climb a bit but stayed in the swamp to long and lost direction. Towards the 8 I again lost direction and ended up in a swamp. I ended 35th. This terrain is very though to run in and technical is one of the most difficult maps I have ever run. Tonight we go for another training and tomorrow me and Jeremy will train a lot.

Orienteering 1:09:00 [3] ***** 10.5 km (6:34 / km)
ahr:153 max:182 spiked:22/26c shoes: VJ Integrator

Training at Korberget, Finland together with Jeremy. I did two courses that will be the FSOM, 2009. The first course went quiet good with only one minor mistake. The controls were only labelled with a little white paper which made it very difficult. The second course which was directly after the first was very difficult. My first control I missed 5 minutes. The 5th I missed 7 minutes and the 11th one minute.
Good day of running.

Wednesday May 20, 2009 #

Orienteering 40:48 [3] **** 4.9 km (8:20 / km)
spiked:7/8c shoes: VJ Integrator

First training in Sibbo, Finland together with Jeremy. We did a trainingrace of 4.9 km with 8 controls. It is really difficult to stay on the map. I did a bad route choice by conscious to see if I can run and read the map. I lost 2 minutes there. Jeremy did a time of 41'17.

Running warm up/down 27:29 [3] 4.8 km (5:44 / km)
shoes: Asics GT-2140

Running back to the house of Ulf.

Tuesday May 19, 2009 #

Running 1:09:00 [2] 13.2 km (5:14 / km)
ahr:125 max:183 shoes: Asics GT-2140

SLOK training together with Els T., Sofie H., Wouter L., Bruno DL, Dries VG and the brother Vanderzande.

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