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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hirppa

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Orienteering10 13:58:02 44.8(18:42) 72.1(11:37) 2660
  Running13 12:44:07 70.61(10:49) 113.64(6:43) 2257
  Hiking3 4:08:15 17.25(14:23) 27.77(8:56) 1069
  Strength4 3:22:29
  Floorball3 2:24:33
  Games1 1:19:24
  Cycling 09 7:30 100.66(4) 162.0(3)
  Total40 38:04:20 233.33 375.5 5986
  [1-5]31 34:11:20

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Monday Nov 30, 2015 #

6 PM

Running 53:46 intensity: (43 @0) + (32:02 @1) + (15:45 @2) + (4:54 @3) + (22 @4) 9.12 km (5:54 / km) +155m 5:26 / km
ahr:131 max:159 shoes: Asics Gel Fuji Attack

Monday long - the short edition.
Achilles tendons are little irritated from slush and steep hills. Tomorrow rest and we'll see if they recover for test run on Wednesday.

Sunday Nov 29, 2015 #

10 AM

Orienteering 2:03:55 [3] 8.59 km (14:25 / km) +515m 11:06 / km
ahr:102 max:135 shoes: Inov-8 X-Talon 212

Last training of the camp. Mostly walk orienteering with Tappi. Paths with running.
C • Äijä reenaa enemmän ku sörsuu 2

Saturday Nov 28, 2015 #

9 AM

Running warm up/down 12:02 intensity: (2:49 @0) + (9:12 @1) + (1 @2) 1.06 km (11:19 / km) +35m 9:43 / km
ahr:108 max:146 shoes: Inov-8 X-Talon 212

Orienteering intervals 28:19 intensity: (2:01 @0) + (14:06 @1) + (9:19 @2) + (1:17 @3) + (45 @4) + (51 @5) 3.97 km (7:08 / km) +115m 6:14 / km
ahr:134 max:201 shoes: Inov-8 X-Talon 212

3 x ~1000m sprint intervals with quite a lot of closed gates.
10 AM

Running 5:18 intensity: (26 @0) + (3:21 @1) + (1:01 @2) + (23 @3) + (7 @4) 1.01 km (5:15 / km) +1m 5:14 / km
ahr:129 max:158 shoes: Inov-8 X-Talon 212

1 PM

Running 2:10:57 intensity: (14:17 @0) + (1:05:51 @1) + (33:08 @2) + (11:14 @3) + (3:02 @4) + (3:25 @5) 14.06 km (9:19 / km) +721m 7:25 / km
ahr:130 max:182 shoes: Inov-8 X-Talon 212

I got the impression this was supposed to be easy downhill orienteering with walking up the hill. Well, it wasn't. Skipped evening's night-o because this was enough for today. Instead went with PVA and Nizkane to do the "Pool champion of the training camp" competition and you can guess who won that one. Me.

Friday Nov 27, 2015 #

10 AM

Orienteering 1:03:33 intensity: (13:09 @0) + (41:42 @1) + (7:42 @2) + (3 @3) + (16 @4) + (41 @5) 4.06 km (15:40 / km) +243m 12:03 / km
ahr:113 max:155 shoes: Inov-8 X-Talon 212

Mostly putting up controls (started the wrong way around so the guys had some controls at the end).
2 PM

Orienteering 1:14:22 intensity: (8:58 @0) + (54:29 @1) + (9:56 @2) + (14 @3) + (25 @4) + (20 @5) 5.3 km (14:03 / km) +347m 10:35 / km
ahr:117 max:165 shoes: Inov-8 X-Talon 212

Sort of butterfly interval where each of us put one butterfly's markers.
5 PM

Games 1:19:24 intensity: (17 @0) + (43:01 @1) + (34:31 @2) + (1:35 @3)
ahr:134 max:154 shoes: Inov-8 X-Talon 212

The basic Friday evening indoor training again in Pécs. This time full speed lots of mistakes basketball without breaks.

X-talons worked even here quite well :)

Thursday Nov 26, 2015 #

10 AM

Orienteering 1:00:17 intensity: (11:13 @0) + (46:41 @1) + (2:07 @2) + (16 @3) 4.32 km (13:56 / km) +232m 11:00 / km
ahr:115 max:152 shoes: Inov-8 X-Talon 212

Not my favorite Pécs terrain. Small amount of snow in the ground.
5 PM

Running warm up/down 8:37 intensity: (33 @0) + (5:28 @1) + (2:13 @2) + (16 @3) + (3 @4) + (4 @5) 1.23 km (7:01 / km) +44m 5:57 / km
ahr:131 max:193 shoes: Inov-8 X-Talon 212

Orienteering 1:17:03 intensity: (4:02 @0) + (45:56 @1) + (18:31 @2) + (7:04 @3) + (1:30 @4) 6.61 km (11:40 / km) +380m 9:03 / km
ahr:130 max:160 shoes: Inov-8 X-Talon 212

Like every time in this terrain in the night, one big mistake. But this is more like it. Terrainwise I mean. Really nice evethough a lot of leaves on the ground.
7 PM

Running warm up/down 8:30 intensity: (7:19 @1) + (1:11 @2) 1.25 km (6:47 / km) +19m 6:18 / km
ahr:102 max:141 shoes: Inov-8 X-Talon 212

Wednesday Nov 25, 2015 #

10 AM

Orienteering 34:07 intensity: (1:16 @0) + (19:24 @1) + (6:13 @2) + (4:51 @3) + (2:23 @4) 3.6 km (9:29 / km) +205m 7:23 / km
ahr:133 max:166 shoes: Inov-8 X-Talon 212

Start of Hungary training camp 2015 | 2.0.

Morning jog (with sprint map) in Buda with All-in, Seqi, Tapsa and Krisztián.
1 PM

Orienteering 1:25:16 intensity: (7:58 @0) + (30:40 @1) + (31:52 @2) + (11:11 @3) + (3:35 @4) 7.3 km (11:41 / km) +121m 10:47 / km
ahr:134 max:162 shoes: Inov-8 X-Talon 212

Second return to juniper terrain. Interval training so that on each interval someone picked up the control markers away.

Big mistake to #16 (same area where I made the first ever juniper terrain mistake). Great fun again eventough towards the end it started to get dark.
7 PM

Orienteering (night-o) 1:24:40 intensity: (5:22 @0) + (53:50 @1) + (19:46 @2) + (5:12 @3) + (30 @4) 6.0 km (14:07 / km) +294m 11:20 / km
ahr:127 max:159 shoes: Inov-8 X-Talon 212

Was supposed to be easy 1h night training but like they they say, everything is bigger in Pécs.

Monday Nov 23, 2015 #

6 PM

Running long 1:34:13 intensity: (27:09 @0) + (35:01 @1) + (19:41 @2) + (7:38 @3) + (4:12 @4) + (32 @5) 15.45 km (6:06 / km) +292m 5:34 / km
ahr:121 max:185 shoes: Inov-8 X-Talon 212

Monday long with jusbet, kookoo and Atte.

Something's wrong with my HR-belt...

Saturday Nov 21, 2015 #

9 AM

Hiking long 2:12:48 intensity: (42:36 @0) + (1:19:16 @1) + (9:32 @2) + (49 @3) + (10 @4) + (25 @5) 13.73 km (9:41 / km) +409m 8:25 / km
ahr:108 max:153 shoes: Inov-8 X-Talon 212

Very bad feeling in the uphills. Don't know why..?
4 PM

Running 33:53 intensity: (51 @0) + (25:35 @1) + (6:51 @2) + (23 @3) + (8 @4) + (5 @5) 4.92 km (6:53 / km) +101m 6:15 / km
ahr:125 max:157 shoes: Asics Gel Fuji Attack

With jusbet and Tirkkonen.

Friday Nov 20, 2015 #

6 PM

Strength 1:08:15 intensity: (7:41 @0) + (36:37 @1) + (17:07 @2) + (3:54 @3) + (1:58 @4) + (58 @5)
ahr:126 max:158

All sorts of tag games and after that good circuit by Heini W.
7 PM

Floorball 37:44 intensity: (4:41 @0) + (22:54 @1) + (8:07 @2) + (2:02 @3)
ahr:126 max:156 shoes: Asics Gel-Beyond Mt

Who made the decisive goal for the victory, me.

Hiking 37:44 intensity: (41 @0) + (26:54 @1) + (8:07 @2) + (2:02 @3) 4.92 km (7:40 / km)
ahr:126 max:156 shoes: Asics Gel Fuji Attack

With jusbet and Tirkkonen.

Thursday Nov 19, 2015 #

6 PM

Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: Asics Gel Nimbus 14

Running 20:07 intensity: (32 @0) + (3:33 @1) + (5:37 @2) + (1:36 @3) + (3:52 @4) + (4:57 @5) 5.0 km (4:01 / km)
ahr:170 max:176 shoes: Asics Gel Hyperspeed 6

5000m in Pajulahti.

Lapanen... Expected a lot more. Something like 19:30.

Note to self: Don't change winter tyres 1½h before this kinda run. My back was in safe mode.

Avg. cadence: 84 (avg stride 148cm, 14cm less than last time)

5000m - Splits

Tuesday Nov 17, 2015 #

5 PM

Running (technique) 1:00:07 intensity: (2:36 @0) + (45:49 @1) + (10:02 @2) + (1:20 @3) + (3 @4) + (17 @5) 6.48 km (9:17 / km) +79m 8:45 / km
ahr:125 max:160 shoes: Inov-8 X-Talon 212

Leaps, strides and running technique. One guy and five gals. The ratio it should always be :)
C • No... 6

Monday Nov 16, 2015 #

5 PM

Running 2:01:04 intensity: (36 @0) + (54:13 @1) + (59:06 @2) + (5:03 @3) + (1:34 @4) + (32 @5) 20.5 km (5:54 / km) +296m 5:30 / km
ahr:137 max:160 shoes: Inov-8 X-Talon 212

Monday long with Assu, Terkelsen, kookoo and partly Antti Taipale.
Felt good.

Sunday Nov 15, 2015 #

Note
(rest day)

LS-37 Amazing Race. Fun.

Saturday Nov 14, 2015 #

10 AM

Hiking hills 1:17:43 intensity: (48 @0) + (44:36 @1) + (14:28 @2) + (6:02 @3) + (5:48 @4) + (6:01 @5) 9.12 km (8:31 / km) +660m 6:15 / km
ahr:130 max:184 shoes: Inov-8 X-Talon 212

Hills with mostly Joni. Steady pace for the first 4, then 5th with a little higher pace cause Jari had planned to overtake me with his last hill. That felt so good that took the jacket off and tried the last one full speed. Started too fast and last 50m my sight was getting blurry. Haven't gotten that much out of myself in years.

Checked last 2 years and this was 10s faster than the previous best and as I wrote, I started way too fast. Still reality is that same time Tuomo L went 20s faster.

Friday Nov 13, 2015 #

Cycling 0 50 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

6 PM

Strength 59:39 intensity: (19:32 @0) + (30:04 @1) + (4:48 @2) + (2:22 @3) + (2:08 @4) + (45 @5)
ahr:116 max:160 shoes: Asics Gel-Beyond Mt

Warm up and circuit training by Lea.
7 PM

Floorball 53:05 intensity: (11 @0) + (23:49 @1) + (10:01 @2) + (5:35 @3) + (9:16 @4) + (4:13 @5)
ahr:142 max:174 shoes: Asics Gel-Beyond Mt

Thursday Nov 12, 2015 #

Cycling 0 50 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

Tuesday Nov 10, 2015 #

Cycling 0 50 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

Monday Nov 9, 2015 #

Cycling 0 50 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

6 PM

Running long 1:40:44 intensity: (15 @0) + (54:38 @1) + (41:23 @2) + (3:01 @3) + (1:27 @4) 16.72 km (6:01 / km) +328m 5:29 / km
ahr:134 max:167 shoes: Inov-8 X-Talon 212

Monday long with kookoo and Assu. First 1h was pure agony. Friday+Saturday was just too much. But after that running felt exquisite.

Saturday Nov 7, 2015 #

1 PM

Orienteering long 3:26:30 intensity: (25:17 @0) + (1:46:16 @1) + (32:30 @2) + (21:37 @3) + (20:50 @4) 22.35 km (9:14 / km) +208m 8:50 / km
ahr:130 max:164 shoes: VJ Bold 2015

K18-suunnistus at Lammi by MIkko Reitti.

I was assigned a team mate which was maybe a bit of miss (Jape). On first map we planned that he'll do the inner circle and I'll do the outer one. But on #2 I found him from my control...
After a word game we got a mirror sprint map in hand. Of course it wasn't told that it was mirrored.
3rd map was a first timer in K18, kayaking to the first control where we found a map where the second one was and there we found where the kayaking finish was. Have to say I haven't sweared that much in ages. Mostly because of my kayaking partner who sat convenietly behind me...doing nothing...
Then compass bearing leg but with me without compass.
The last three maps had an idea of Afrikan tähti. The first to arrive to a control might find a treasure or a robber. If first one at the finish comes with a treasure, the second can rob it with a robber card and so on.
The ending had some shooting and very dark orienteering with mobile phone light. I was almost the last guy at the last map exchange so I decided I dash for only one control that actually had a robber there but it had no use cause I was first at the finish.

Last year's Terkelesen K18 is still the best eva, but this ending style was the best so far. I was still with Outi at the last map exchange and she came 2nd.


On first map left a little bit of new map showing underneath.
In kayaking you can see which way the wind was blowing. And also when Jape was doing something. Mid way the last leg you can see couple of orange parts.
3rd last map the roads with under 4:30 pace, I was really going for the win :)
C • Pistelin Hyrtistä 3

Friday Nov 6, 2015 #

Note

You might wanna put this guy as your AP-favorite.
C • ! 5
7 AM

Cycling 0 50 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

6 PM

Strength 54:35 intensity: (7:57 @0) + (21:37 @1) + (13:50 @2) + (3:12 @3) + (4:48 @4) + (3:11 @5)
ahr:131 max:165

Some warm up and a circuit training (by Timpuri & Lotta) that I will regret tomorrow.
7 PM

Floorball 53:44 intensity: (7:03 @0) + (30:52 @1) + (9:34 @2) + (3:30 @3) + (2:30 @4) + (15 @5)
ahr:124 max:165 shoes: Asics Gel-Beyond Mt

Thursday Nov 5, 2015 #

7 AM

Cycling 0 50 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

Wednesday Nov 4, 2015 #

7 AM

Cycling 0 50 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

7 PM

Strength 20:00 [1]

Getting ready for the push-up season.

Left shoulder blade is still quite bad but the direction is right.

Tuesday Nov 3, 2015 #

7 AM

Cycling 0 50 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

Monday Nov 2, 2015 #

7 AM

Cycling 0 50 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

5 PM

Running long 1:29:49 intensity: (4:00 @0) + (43:06 @1) + (36:08 @2) + (3:20 @3) + (2:16 @4) + (59 @5) 14.83 km (6:03 / km) +186m 5:42 / km
ahr:133 max:164 shoes: Inov-8 X-Talon 212

Monday long with Assu and kookoo.
From Thursday I've had big problems with left shoulder blade area. On Saturday I couldn't breathe deep without sharp pain. That haven't passed so this run wasn't that long.

Haven't seen that many raccoon dogs in the wild (have seen lot of them taking a nap on the side of the road though). Now we saw one which didn't mind us at all. He or she was just staring our lights from 2m distance.

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