Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hirppa

In the 30 days ending Sep 30, 2012:

activity

time

miles

Orienteering

11:47:05

37.72

(18:45)

60.7

(11:39)

Hiking

10:05:00

38.65

62.2

Football

1:15:00

Strength

45:00

Running

45:00

3.42

(13:10)

5.5

(8:11)

Floorball

15:00

Total

24:52:05

79.78

128.4

2:40

0:00

» now

Saturday Sep 29, 2012 #

12 PM

Orienteering 59:00 [3] 5.7 km (10:21 / km)
shoes: VJ Supra stud 2011

LS-37 weekly event, Pesäkallio, Lahti.
It's been a bit too hard week for me so legs were tired. Navigating itself worked out well.

Friday Sep 28, 2012 #

6 PM

Hiking (swamp) 1:40:00 [2]
shoes: VJ Supra stud 2011

Four times round Varrassuo with some warm up running on paths. Mostly walking, on "dry" (water only to above ankle) parts I jogged.

Would it be a daft idea to organise a tour de Varrassuo between 25manna & Halikko? I could mark the course and timing with emit. Maybe 3 rounds for mens class, less for others.

C • Kannatan! 3

Thursday Sep 27, 2012 #

Note
(rest day)

Visited physio for the (hopefully) last time. Back was in best shape it has been during these sessions.
To the end of it, he put some kinesio tape to my back. It sure keeps the poisture OK.

Within 20h I'll know whether I'll be pro athlete again:
http://www.ess.fi/?article=386293

C • Unfortunately 2

Wednesday Sep 26, 2012 #

Event: Yökuppi 10 and regional Night O Champs

9 PM

Orienteering 46:02 [4] 3.6 km (12:47 / km)
shoes: VJ Supra stud 2011

Yökuppi 10, Sammalisto, Orimattila.
Was looking forward for this competition since it's one of my favourite terrains from around here. Unfortunatelly it was a little disappointing this time.. Maybe the B1-course just didn't use the best bits as much as A-course or I just happened to find the worst places to get forward. Either way, not the most memorable night-o like a lot of other people seem to think.
The performance itself went pretty well to 5th leg. There I was going to the control straight but Anu T and some AR girl ran past the place I thought the control would be and since they didn't find it, it can't be there... Well it was. Then I guess my concentration just vanished and I did a rare mistake for myself: started a "butterfly"-loop the wrong way. And that was it. Jogging to the finish.

Splits

C • Odotusarvo 2

Tuesday Sep 25, 2012 #

5 PM

Orienteering 46:04 [3] 6.2 km (7:26 / km)
shoes: VJ Supra stud 2011

LS-37 weekly evening event, Sport Center, Lahti.
Tried to run a bit faster this time to see what can I do at the moment. It sort of felt fast but the clock tells me otherwise.

http://www.ls37.fi/gadget/cgi-bin/reitti.cgi?act=m...

Monday Sep 24, 2012 #

5 PM

Hiking 1:30:00 [1] 10.0 km (9:00 / km)
shoes: Asics Gel DS Trainer XIII

Walking with short ski poles.

Sunday Sep 23, 2012 #

Note
(rest day)

Saturday Sep 22, 2012 #

Note
(rest day)

Back is again badish so only all sort of back excercises this weekend.

Friday Sep 21, 2012 #

6 PM

Hiking (swamp) 1:15:00 [2]
shoes: VJ Supra stud 2011

Varrassuo round and round.

Thursday Sep 20, 2012 #

Note
(rest day)

Added yesterday's "interesting" RG. What makes me wonder is how a guy with no compass can be fastest to #4...

Wednesday Sep 19, 2012 #

Event: Yökuppi 9

9 PM

Orienteering 1:11:00 [2] 4.4 km (16:08 / km)
shoes: VJ Supra stud 2011

Yökuppi 9, Kolunkuopat, Nastola.
I was supposed to run a little faster this time cause my back has been pretty good from the weekend on and because I had to display my current shape for the 25manna team managers.
Shattered my compass right in the beginning. Didn't realise it straight away so there was no way I could find the possibly intact needle capsule.
I'm actually almost pleased I could find all the controls. Wasn't the easiest one without a compass, nor moon, nor lots of other runners, nor a big road to hear where it's at, etc.

Splits
RG

C • Joo 6

Tuesday Sep 18, 2012 #

Note
(rest day)

Was about to go to LS-37 weekly evening event but I have a bit of a bad memories about the terrain so decided to invest for tomorrow (on thursday 25manna teams will be published and I haven't given any display of my current shape).

Monday Sep 17, 2012 #

Note

There's a 33% chance that I'll be a pro athlete from next week on.

6 PM

Hiking 1:00:00 [1] 12.0 km (5:00 / km)
shoes: Asics Gel DS Trainer XIII

1½ h of rather fasr walking. Back is feeling almost good.

Strength 15:00 [1]

I've done some circuit training at least every other day but this one had a bit more into it.

Sunday Sep 16, 2012 #

Note
(rest day)

Saturday Sep 15, 2012 #

11 AM

Orienteering 45:00 [2] 5.0 km (9:00 / km)
shoes: VJ Supra stud 2011

A little walking and then a little questionable run at FC middle dist. qual terrain. Back felt good.

Thursday Sep 13, 2012 #

Note

Update to the previously mentioned tied down back work out:
On the paper everything seems fine. And also then when there's a physio putting the restraint and especially opening it. Picture this hypothetical situation:
Some random guy lying on top of an ironing board with a tie down strap with a wrench locking system around his waist and the board. Tightened up real nice. Once this guys has done his work out, he tries to open the wrench mechanism but the FC Lahti-scarf's (that he used as a cushioning between the wrench and the back) haituvat/"strings at the end" jammed the wrench pretty tightly. 10min after, this guy still lays on top of the board...

5 PM

Orienteering 58:21 [2] 5.3 km (11:01 / km)
shoes: VJ Supra stud 2011

KärKV weekly evening event. Nice terrain (Surmajärvi / Deathlake). First time there.

Wednesday Sep 12, 2012 #

Event: Yökuppi 8

9 PM

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: VJ Supra stud 2011

Orienteering 1:03:26 [2] 3.9 km (16:16 / km)
shoes: VJ Supra stud 2011

Yökuppi 8, Haukkallio, Hollola
Yet another slow yökuppi run. Couldn't run "freely" that much cause of the calluna. I'm sure this was one of the cases where the terrain is much better during the day (not that there was anything particularly bad during the either).
This time my recently pretty well worked navigating didn't work. Like quite a few others as well.
Anyone else noticed a strongest ever smell of Marsh Labrador tea around Haukijärvi? I could've stayed there forever.

Splits
RG

Tuesday Sep 11, 2012 #

5 PM

Hiking 1:00:00 [1] 10.0 km (6:00 / km)
shoes: Asics Gel DS Trainer XIII

Nordic walking. 80% of the time fully equiped camera bag (10kg+) with me and with around 300m of climb.

Visited physio again this morning. He told me a new way to improve the "push up"-style (cause he described my current state: well you ain't gonna be a ballerina, that's for sure). Laying on a narrow table (or e.g. ironing board) and wide belt / tie down strap around the table and me (changing the position of the belt). With tighten down belt, push-ups as high as possible. My back said snap, crackle and pop.

Sunday Sep 9, 2012 #

6 PM

Hiking 1:00:00 [1] 12.0 km (5:00 / km)
shoes: Asics Gel DS Trainer XIII

1'30 of walking with back bag.

Pics of HU-46 competition:
http://hirppa.kuvat.fi/kuvat/Suunnistus/2012/12_09...

Saturday Sep 8, 2012 #

Note
(rest day)

Friday Sep 7, 2012 #

6 PM

Floorball 15:00 [1]
shoes: Asics Gel-Beyond Mt

Start of indoor season. Some upright floorball to get warm.

Strength 30:00 [1]

Easy circuit training. For some reason back is really bad. Not sure was it yesterday's physio treatment or what...

Thursday Sep 6, 2012 #

6 PM

Football 1:15:00 [1]
shoes: Adidas Copa Mundial

LS-37 football session at Heinsuo.

Anyone seen this kinda unit in Lahti area? Preferably at free of charge gym.
http://www.hur.fi/index.asp?product=Abdomen/Back
Tested it out at the physio today and it felt great.

Wednesday Sep 5, 2012 #

Event: Yökuppi 7

9 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: VJ Supra stud 2011

Orienteering 45:27 [3] 3.9 km (11:39 / km)
shoes: VJ Supra stud 2011

Yokuppi 7, Keravanjärvi, Mäntsälä.
B-course. During the day back felt really good. But already in the warm up it wasn't OK. Half way the course I decided to redice the speed. Just in case.

Splits
RG

Tuesday Sep 4, 2012 #

6 PM

Orienteering 53:00 [2] 5.4 km (9:49 / km)
shoes: VJ Supra stud 2011

LS-37 weekly evening event, Rooster's Birch, Hollola.
Excellent course. My mind and back thanks. The "training camp" felt a bit in thighs and I also left something for tomorrow's kuppi.

Monday Sep 3, 2012 #

11 AM

Hiking 2:40:00 [1] 18.2 km (8:47 / km)
shoes: VJ Supra stud 2011

Run/walk hiking at Noux with All-in. Walking the uphills and hardest parts of the terrain.
Felt like I haven't done longer ones in a while..
Saw an anguis fragilis and common European viper. Both first ones of the season.

Sunday Sep 2, 2012 #

11 AM

Orienteering 1:10:00 [1] 6.0 km (11:40 / km)
shoes: VJ Supra stud 2011

I boycotted the 8e fee from yesterday's map so went with the same map again.

7 PM

Running 30:00 [1] 4.0 km (7:30 / km)
shoes: VJ Supra stud 2011

Some gopro takes for video that will have premiere 11/11/12. That is, if I will have enough footage by then.

Saturday Sep 1, 2012 #

12 PM

Orienteering 1:29:45 [1] 6.3 km (14:15 / km)
shoes: VJ Supra stud 2011

eGames fitness orienteering (or whatta hell is it called). Back was pretty bad but after walking over half the way, it got somewhat better. Thus the really slow pace.

6 PM

Orienteering 1:00:00 [2] 5.0 km (12:00 / km)
shoes: VJ Supra stud 2011

At summer cottage, Noux, Vihti.

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