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Training Log Archive: Hirppa

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Floorball10 10:45:00
  Running11 10:24:25 68.98 111.02
  Skiing4 6:13:00 45.36(8:13) 73.0(5:07)
  Strength4 2:39:00
  Orienteering3 2:00:43 8.2(14:43) 13.2(9:09)
  Total24 32:02:08 122.55 197.22

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Monday Feb 28, 2011 #

6 PM

Running long 2:02:00 [1] 20.0 km (6:06 / km)
shoes: Asics Gel DS Trainer XIII

Monday run with Assu and Hämis. First goal was to go and check "The Loop". Then to Renkomäki and back. It was chilly here and there and my portugal type of clothing wasn't quite enough.

Sunday Feb 27, 2011 #

Note

Added last wednesday's RG. If you want a good laugh, you might wanna see it.. I'd like to pinpoint the fact that I didn't have a compass with me, and it was dark, and cold, couldn't stop moving...
3 PM

Skiing 1:30:00 [1] 18.0 km (5:00 / km)

Didn't have time for a long skiing.. First at Finlandia ski marathon taking pictures and then had to prepare for the "PR"-division meeting for which I was the host that evening.
Mostly Finlandia tracks.

Saturday Feb 26, 2011 #

3 PM

Running 1:20:00 [2] 15.0 km (5:20 / km)

Thought I'd do a long skiing tomorrow so went running. Almost put shorts on. despite the wind, it was a great feeling to run with light clothes.

Friday Feb 25, 2011 #

6 PM

Running warm up/down 10:00 [1]
shoes: Asics Gel-Beyond Mt

Vipe's obstacle course.

Strength 30:00 [2]
shoes: Asics Gel-Beyond Mt

Vipe's runner's circuit training. To me it seemed arm wrestler's circuit training.

Floorball 50:00 [2]

Four-a-side. We lost both games.

Thursday Feb 24, 2011 #

4 PM

Floorball 55:00 [4]
shoes: Asics Gel-Beyond Mt

At Energiahalli. Great intensity. Maybe the best games we've had in three years. I ran massive lactate in third change over and never recovered from it till the end.

Wednesday Feb 23, 2011 #

Note

Korttelikuppi LIVE is on at ~18:00 (17:00 CET). Mass start. I try to give the other LIVE-phone to Tuomo Lahtinen. If he's not around, then it'll be Voimis = Heikki Jokinen (the id will be TLa anyway, if the dot is a bit faster than me, then it really is TLa, if a bit slower, then Voimis).
6 PM

Orienteering race 1:21:50 [3] 7.5 km (10:55 / km)
shoes: VJ Supra stud

Korttelikuppi 5, Liipola, Lahti.
Man it was cold (~-20ºC). And man2 my fingers were white at the start site. For the past 10min I had tried to get the tracking on (without gloves) but again for some reason mine didn't start. At least the other phone worked with Tuomo.
Running to the #1 I would've appreciated at least some warm up... And on 3rd leg I would've appreciated some muscles. There was snow to my neck (cause I fell down all the time). Propably one of the physically hardest legs I've ever run.
Couple of times I ran towards the wrong cp but those mistakes were nothing compared to long leg in the end... Too bad the tracking didn't work, Hälvälä 2009 had nothing on me. Full circle with BIG radius. Wait and see the RG.
C • Jotenkin en ole.. 5

Tuesday Feb 22, 2011 #

6 PM

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)
shoes: Asics Gel DS Trainer XIII

With aaanttol and TyTy.

Running 3:11 [5] 1.0 km (3:11 / km)
shoes: Asics Gel DS Trainer XIII

After warm up, 1000m with full pace. Back didn't hurt (two sirdaluds, voltaren rapid and elastic bandage "corset") but it was really stiff. Couldn't use my middle body at all.

Running intervals 3:20 [4] 1.0 km (3:20 / km)
shoes: Asics Gel DS Trainer XIII

Maybe five times 200m. Times were 38-39s.

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel DS Trainer XIII

Recovery parts and running technique stuff. Including some hurdles.

Monday Feb 21, 2011 #

Note
(injured) (rest day)

I'm beginning to think sunday's floorball isn't that good for me.. Massive back pain hat again this morning. It was almost painless for 1-2 days.

Edit. Further thinking led to this conclusion:
When I'm defending in floorball I try to block the passes and shots so that my right knee is on the floor. Now when I get up from that position I use the left glute and hamstring the most. These muscles aren't that far from the spot in the back that's aching.

Sunday Feb 20, 2011 #

1 PM

Floorball 2:00:00 [2]
shoes: Asics Gel-Beyond Mt

At Ahtiala.

Saturday Feb 19, 2011 #

Note
(rest day)

The temperature has killed my motivation.

Friday Feb 18, 2011 #

6 PM

Strength 40:00 [2]
shoes: Asics Gel-Beyond Mt

Gym stick training by Jartsa S. A little too much for upper body for my taste.

Orienteering 5:00 [1] 0.2 km (25:00 / km)
shoes: Asics Gel-Beyond Mt

A new type of and a good map training by the Sundqvist family. They had made a map of the gym floor (basketball / volleyball / badminton lines) and the cps were located on the lines. One could only move via lines and look at the map at the start line, head facing the wall. Three cps at a time and every cp contained a letter which had to be remembered in the finish.

Floorball 45:00 [2]
shoes: Asics Gel-Beyond Mt

Four-a-side. New goals improved the game a bit though neither of them looked the same as in the cover of the package.

Thursday Feb 17, 2011 #

4 PM

Floorball 55:00 [1]
shoes: Asics Gel-Beyond Mt

@ Energiahalli. Back didn't hurt but I was a lot like a log of wood out there.

Wednesday Feb 16, 2011 #

Note
(injured) (rest day)

Tuesday Feb 15, 2011 #

Note
(injured) (rest day)

Back's better but not in the shape to do any training.

Doctor gave me more pills but also send me to lumbar vertebrae x-ray (to which I'll go maybe at the end of the week). We'll see if that would give an answer to the constant back pains.

Monday Feb 14, 2011 #

Note
(injured) (rest day)

Saturday's lake crossing and yesterday's club's board marathon meeting was too much for my back.

Sunday Feb 13, 2011 #

1 PM

Floorball 1:50:00 [3]
shoes: Asics Gel-Beyond Mt

At Ahtiala. Four (to ten goals) games and in third one the intensity was above five. In fourth one I could only lean to my knees.

Saturday Feb 12, 2011 #

Note

Training day at Pajulahti. 5 x 1000m and a long skiing.
10 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel DS Trainer XIII

Running intervals 17:16 [5] 5.0 km (3:27 / km)
shoes: Asics Gel DS Trainer XIII

5 x 1000m at Pajulahti indoor hall. LS-37 training day and quite a few guys on the track.
Running felt better than on tuesday on the same track. Not the best but good. Though left knee still aching.
In three first intervals the lap times (333m) were within 2s. And all the first laps from five intervals were within 1s. So pretty solid pace. On the very last lap I had still something in reserve and got few seconds of the "normal lap time".
Seems like this was my best ever 5 x 1000. Improvement is enormous 1s / 1000m.

1. 3:27
2. 3:28
3. 3:28
4. 3:31
5. 3:22
2 PM

Skiing 1:45:00 [3] 18.0 km (5:50 / km)

At the end intensity was almost 5... At times gliding was maybe the worst I've ever had. Plus, the route contained altogether 4km of really hard douple poling section on lake's ice. Only a few people had made the "track" to the powder snow.

Friday Feb 11, 2011 #

6 PM

Strength 45:00 [2]
shoes: Asics Gel-Beyond Mt

Circuit training by wilho. Never done a ct with 20 movements, now I have.

Floorball 55:00 [1]
shoes: Asics Gel-Beyond Mt

We won the last game, and that's the only thing that counts.

Thursday Feb 10, 2011 #

4 PM

Floorball 55:00 [2]
shoes: Asics Gel-Beyond Mt

Workplace's session at Energiahalli. I volunteered to be mostly a defender to keep the pace down.

Wednesday Feb 9, 2011 #

Note

Korttelikuppi LIVE is on at ~18:00 (17:00 CET). Individual start. I try to give the other LIVE-phone to Tapani Mäkinen.

The goal is that my tired legs would overpower Matikka's flying legs.
7 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ Supra stud

Due to pretty strong wind it was more of a cool down.

Orienteering race 33:53 [5] ** 5.5 km (6:10 / km)
shoes: VJ Supra stud

Korttelikuppi 3, Mäntsälä.
Didn't expect much after two preety hard trainings and I got what I expected. To top that off, few idiotic mistakes with sprint map. Sprint isn't just my thing.

The result system didn't most likely like the cold and none of the participants got an official time.

Tuesday Feb 8, 2011 #

6 PM

Running warm up/down 35:00 [1] 5.0 km (7:00 / km)
shoes: Asics Corrido XC Spike

15min up, 10min in between and 10min down.

Running 27:08 [4] 7.32 km (3:42 / km)
shoes: Asics Corrido XC Spike

Pyramid training at Pajulahti 333m indoor track with aaanttol.
The idea was to run with increasing pace 200-400-600-800-1000-1200-1000-800-600-400-200m. 1min recovery in 200-600 and 2min above that. I put intentionally a bit more pace to the longest one and thus couldn't quite better the pace every time.
First half was agony after yesterday's training but after that it got a bit better. All the time running was very anglular and now I mean more than it usually is.

200 0:47 3:55
400 1:38 4:05
625 2:28 3:57
835 3:16 3:55
1000 3:46 3:46
1200 4:21 3:38
1000 3:49 3:49
835 3:01 3:37
625 2:14 3:34
400 1:16 3:10
200 0:32 2:40

If someone is wondering why 625 and 835, blame aaanttol.

Monday Feb 7, 2011 #

6 PM

Running long 2:20:00 [1] 25.0 km (5:36 / km)
shoes: Asics Gel DS Trainer XIII

Monday run by Hirvos Bros. Seems like the planned church run daunted all the others and the church visit was done by two car dodging gladiators. Left knee got painful for the last hour or so. Running on hard and slippery asphalt didn't do good to other joints neither.

Sunday Feb 6, 2011 #

2 PM

Skiing 1:33:00 [1] 20.0 km (4:39 / km)

This time I had the battle "floorball vs. skiing" already indoor (unlike a week ago) and again skiing won.

Saturday Feb 5, 2011 #

4 PM

Skiing 1:25:00 [2] 17.0 km (5:00 / km)

Could've been better glide. A bit tired from yesterday's circuit training and early afternoon's moving help.

Friday Feb 4, 2011 #

6 PM

Running warm up/down 5:00 [1]
shoes: Asics Gel-Beyond Mt

Strength 10:00 [2]
shoes: Asics Gel-Beyond Mt

Rugby with Ultimate rules.

Strength 34:00 [2]
shoes: Asics Gel-Beyond Mt

3 x 10 (40s / 20s) circuit training by me.

Afterwards a new type of map training I invented couple of hours before. The idea came from Janne Salmi's comment maybe 5 years ago: orienteering is like playing chess while running your lungs out.

Floorball 45:00 [2]
shoes: Asics Gel-Beyond Mt

Four-a-side. Good game though we lost.

Thursday Feb 3, 2011 #

4 PM

Floorball 55:00 [4]
shoes: Asics Gel-Beyond Mt

Workplace's session at Energiahalli. Good game. Both sides had four subs and that meant that all forwards had a sub-pair. That lead to short substitution interval = good intensity.

Wednesday Feb 2, 2011 #

6 PM

Running warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: Asics Gel DS Trainer XIII

8min up, 17min down.

Running race 31:30 [5] 7.7 km (4:05 / km)
shoes: Asics Gel DS Trainer XIII

Test run at Tapanila.
After last week's street-o I was expecting a bit more from this.. The time was worse than a month ago and seemingly the conditions were equal. I had felt really tired all day so maybe that affected it a bit.
I took the first lap pretty easy cause the warm up was again quite short. Second lap I thought I ran faster but it seems that it was significantly the slowest. On the third one I had to give all in cause Mikko was just few meters behind at the foot of the Sammalsuo climb. I got a 20m gap in the hill and kept it on the flats.

Results

Testijuoksu 3 kierrosta 7.7 km - Splits

Tuesday Feb 1, 2011 #

6 PM

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics Gel DS Trainer XIII

Calves were in pretty bad shape from yesterday so had to get 'em warm so I could stretch 'em. Tried to pick up the pace a bit time to time for tomorrow's test run.

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