Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hirppa

In the 31 days ending Dec 31, 2012:

activity	#	time	miles		km		+m
Skiing	10	16:22:18	122.52	(8:01)	197.18	(4:59)	1157
Running	11	7:38:15	47.21		75.98		426
Orienteering	8	6:25:56	30.95		49.8		599
Floorball	1	40:00
Strength	1	24:00
Games	1	10:00
Total	23	31:40:29	200.68		322.96		2182
[1-5]	22	30:53:41

2:22

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» now

Monday Dec 31, 2012 #

11 AM

Orienteering 46:48 [0] 5.4 km (8:40 / km) +132m 7:43 / km
ahr:131 max:153 shoes: VJ Supra stud 2011

17th orienteering country: Germany. Four different o-countries in 48h.
Pretty much what I expected. Leafless terrain made it rather easy in some points. Calves felt like I had orienteered 7 times in 6 days.

Route

Sunday Dec 30, 2012 #

10 AM

Running warm up/down 11:00 [1] 1.34 km (8:11 / km)
shoes: VJ Supra stud 2011

Orienteering 57:59 [4] *** 8.4 km (6:54 / km) +36m 6:45 / km
shoes: VJ Supra stud 2011

Sylvester5
The best terrain but worst navigating. Might look easy on the map you really had to be careful to go the right way in many places. Got some help from Pieter and Assu at 20-23. Then they vanished.
Calves were afterwards like I had run 5 races in 5 days.

Route(9.3km)

Running warm up/down 2:56 [1] 0.44 km (6:41 / km)
shoes: VJ Supra stud 2011

4 PM

Orienteering 33:00 [1] 4.1 km (8:03 / km) +76m 7:22 / km
shoes: VJ Supra stud 2011

16th orienteering country of mine: Luxembourg.

Route

Saturday Dec 29, 2012 #

10 AM

Running warm up/down 12:32 [1] 1.88 km (6:40 / km) +9m 6:31 / km
shoes: VJ Supra stud 2011

Orienteering race 46:14 [4] ** 6.9 km (6:42 / km) +10m 6:39 / km
shoes: VJ Supra stud 2011

Sylvester 4
That's more like it. The type of terrain I was expecting the whole time. Rather easy but also easy to make a mistake with full speed. A new local map symbol also learned (the light purple).
Running feels better and better all the time but also calves get more tired with every step.
I would like to draw your attention to the "hoogtelijnen" on top right corner of the map. I counted 9 full contours on my way.

Route
More pics

C • light purple 2

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ Supra stud 2011

Friday Dec 28, 2012 #

11 AM

Running warm up/down 7:51 [1] 1.09 km (7:11 / km) +9m 6:54 / km
shoes: VJ Supra stud 2011

Orienteering 58:31 [4] 7.7 km (7:36 / km) +137m 6:59 / km
shoes: VJ Supra stud 2011

Sylvester 3
Liked this terrain a bit more but still in the beginning high knee running from #3 to #7 and 11-12 was a bit too much. Ankle high spiky plant all over.
Few mistakes. Mostly cause I didn't get the yellows on the map almost at all.

Route (8.34km)
Some competition pics added from today

Results of all days (splits from column on right)

C • next days 2

12 PM

Running warm up/down 12:10 [1] 1.45 km (8:24 / km) +3m 8:19 / km
shoes: VJ Supra stud 2011

Thursday Dec 27, 2012 #

12 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +13m 6:32 / km
shoes: VJ Supra stud 2011

15min up, 5min down.

Orienteering 1:02:48 [4] * 8.5 km (7:23 / km) +97m 6:59 / km
shoes: VJ Supra stud 2011

Sylvester 2
Still not the perfect terrain, quite a bit of spiky bushes at least on my way.
No particular mistakes.

Route (10.5km)

C • Huomen 1

Wednesday Dec 26, 2012 #

Event: Sylvester 5 days 2012 (+WRE)

1 PM

Running warm up/down 10:15 [1] 1.29 km (7:56 / km) +6m 7:46 / km
ahr:136 max:170 shoes: VJ Supra stud 2011

Orienteering race 1:10:36 [4] 8.8 km (8:01 / km) +111m 7:33 / km
ahr:159 max:170 shoes: VJ Supra stud 2011

Sylvester 1
Not quite the terrain I came to run here but many people said this is probably the worst Belgium has to offer and it should get better during the week.
So many things to get over in this terrain that I sort of gave up in the beginning. Back / left hamstring just doesn't like "hurdles".

Route (10.2km)
Pics

C • First race 2

2 PM

Running warm up/down 8:43 [1] 1.41 km (6:12 / km)
ahr:128 max:133 shoes: VJ Supra stud 2011

Monday Dec 24, 2012 #

Note
(rest day)

Saturday's run + 1½ days at Ruovesi + cold weather = no specific trainings with Sylvester in mind. Not that I would be trying to succeed in there anyways.
Tomorrow to Germany and day after that to Belgium.
http://sylvester5.be/

Sunday Dec 23, 2012 #

Note
(rest day)

Saturday Dec 22, 2012 #

10 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Jogging to Harjutie.

Running long 2:07:15 [2] 24.08 km (5:17 / km) +167m 5:06 / km
shoes: Asics Gel DS Trainer XIII

-16°C
Christmas long with Assu, jusbet, kookoo, Terkelsen and wilho.
At about 15km the hard surface did what I expected it to do -> left hamstring and calf out of game. Rest of the way was a struggle. Can't wait to go down stairs tomorrow/day after that.
When you put the smoothing to 5min when watching the gps-track, you can see Messilä hill had an effect.

Friday Dec 21, 2012 #

Note
(rest day)

Can't say that I'm sick but just in case for the next week, I stayed home.

Thursday Dec 20, 2012 #

Note
(rest day)

Throat is a bit sore. Gurgled salt saturated water the whole morning and it may have done the trick. We'll see.

Wednesday Dec 19, 2012 #

Note
(rest day)

Eating day.

Apparently I got chosen for official WOC-photographer and I even get paid for that, yay.

C • Cool... 10

Tuesday Dec 18, 2012 #

6 PM

Skiing 1:45:34 [1] 22.35 km (4:43 / km) +428m 4:19 / km

Saw quite a few orienteers on the way.

Monday Dec 17, 2012 #

6 PM

Running 1:45:33 [1] 18.3 km (5:46 / km) +219m 5:27 / km
ahr:139 max:167

Monday run with kookoo. At around 11km, the road disappeared totally and there was 30cm of snow blown from the field.
Back is so and so that can I train at all. Have to do some stretching.

C • Johtuu siitä 5

Sunday Dec 16, 2012 #

11 AM

Skiing 1:51:40 [2] 23.09 km (4:50 / km) +413m 4:26 / km
ahr:151 max:176

The (dog owners / km²) / wind speed ratio is way too low at the moment around here. The first and last kilometer was in deep snow. Even my own tracks were disappeared within 2h.

Saturday Dec 15, 2012 #

10 AM

Skiing 1:45:04 [2] 20.55 km (5:07 / km) +316m 4:45 / km
ahr:151 max:169

Testing out my self bought christmas present the first time.

For the past few skiing trainings I've been wondering if Pertti Tapola's (Finnish biathlon commentator) continious (and well deserved) praising of Darya Domracheva's Wassber-style has made more and more everyday skiiers to try to manage with it in even uphills they shouldn't. Today I witnessed two of these cases.

150km of skiing, week before christmas. Quite amazing.

Friday Dec 14, 2012 #

6 PM

Games 10:00 [1]

Ultimate.

Running (technique) 15:00 [1]

I have no idea for how long we did it.

Orienteering (indoor-o) 10:00 [1]

With the map I had made so it was rather easy. Not like Assu.

Strength 24:00 [1]

Circuit training by Paroni. 6 stations, 40s/20s, four times the whole thing.

Floorball 40:00 [1]
shoes: Asics Gel-Beyond Mt

Thursday Dec 13, 2012 #

5 PM

Skiing 1:40:00 [1] 20.69 km (4:50 / km)

It starts to be time to get the classic style skiis out.

Wednesday Dec 12, 2012 #

Note
(rest day)

For years I've been waiting for this kinda competition (best o-pic of the year) in Finland and just the year I think I have nothing special, it happens..

Eventhough I understand it's not limited in anyway, how many pics you can enter, I thought I'd sign up with only one. But which one, for that I need your help. I know it's wrong to name the picture for what is happening in it, but I still did it:

1. Inga
2. Katri
3. Where the f... am I?
4. I thought I was there
5. Comfort of O
6. Venla
7. Jukola start
8. Unfolded map
9. EB
10. ...
11. Antti
12. Jani
13. Admiring look
14. KR domination
15. Happy to be #1
16. Night-o

And I know, there's too many of 'em...

C • Jukola start wins, no doubt... 17

Tuesday Dec 11, 2012 #

5 PM

Skiing 1:20:00 [2] 16.5 km (4:51 / km)

Thought I wouldn't always do the 5min pace and tried a bit harder but the gliding sucked and the tracks weren't particularly in good shape.

Monday Dec 10, 2012 #

6 PM

Skiing long 2:20:00 [1] 28.0 km (5:00 / km)

First with car to SC and then with skiis.
Not that usual that Lahti has way better tracks than Hollola. Tapanila-SC had even pretty good classic style grooves.

Sunday Dec 9, 2012 #

6 PM

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

After sweden's 9th goal, it was time to put skiis on.

Thursday Dec 6, 2012 #

6 PM

Skiing 1:30:00 [1] 16.0 km (5:38 / km)

My knees don't like the thin layer of snow but fortunately tomorrow there should be help for that.

Wednesday Dec 5, 2012 #

Note
(rest day)

Timekeeping at Tapanila test run. I guess jleh's test run page is down... Have to look into how we get the results up. Here they are for now:

1. Assu
9:50
19:57
29:46

2. Terkelsen
10:48
21:46
32:31

C • Assulla 2

Tuesday Dec 4, 2012 #

Note

On LS:ssä sitte lähtijöitäkin.. Ja vieläpä ei toivottu (joskin toivottuja on aika harvassa).

C • Pelkään pahinta 10

6 PM

Skiing 1:20:00 [1] 16.0 km (5:00 / km)

-16 °C
I think I have never heard as loud of snow as on top of Messiläntie bridge.

Monday Dec 3, 2012 #

Note

Since there was only ~10 people at the friday's indoor training, I thought I'd make a web-version of the training I held there. It's missing the physical side to it but hopefully works anyway.
Use the "aloita_tasta.pps" to get started.

Short instructions in English:
1) after couple of 'Enter's, there will be two map pieces
2) the maps will be visible for some time and then automatically a video will start
3) the idea is to decide was the left or right map the one showing in the video
4) mark them to a piece of paper (e.g. to a table shown in the second slide)
5) correct answers will be at the last slide

And thanks to Jagge for lending one of his videos for this, eventhough he didn't know it.

6 PM

Running long 1:40:00 [1] 18.2 km (5:30 / km)
shoes: Asics Gel DS Trainer XIII

-16 - -18 °C, Assu, kookoo, jusbet (first 50min)
Waiting for the stats from Assu but my retkikartta calculations said whopping 19km. I'm pretty sure though that the pace wasn't that good (eventhough kookoo - the pacemaker - is starting to be in too good of a shape for this group).
I just don't get it why every time that the cold weathers come, my biseps get really tired in running..

edit. Distance corrected.

Sunday Dec 2, 2012 #

1 PM

Skiing 1:20:00 [1] 16.0 km (5:00 / km)

Season starter. FIS and IBU had cleaverly left a space for own training between Ruka and Östersund.

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