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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hirppa

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Orienteering15 16:13:57 52.67(18:30) 84.76(11:29) 3253
  Running17 11:22:55 50.71(13:28) 81.61(8:22) 2615
  Cycling5 4:08:42 49.63(12.0/h) 79.86(19.3/h) 457
  Football2 2:03:52 4.8(25:49) 7.72(16:03)
  Hiking1 1:33:30 2.46(38:01) 3.96(23:37) 281
  Strength4 58:00
  Swimming1 16:00
  Cycling 01 1:00 12.43(5) 20.0(3)
  Total36 36:37:56 172.69 277.91 6606
  [1-5]34 34:06:35
averages - rhr:38

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Thursday Jul 31, 2014 #

10 AM

Running 48:17 [3] 6.48 km (7:27 / km) +200m 6:28 / km
shoes: Asics Gel Fuji Attack

Jog with Laura to a scenic place (some sort of a small castle). Then to Hockenheim via France (just to get another country for the trip).
Now waiting for a massive super compensation. Maybe a orienteering in Lithuania next Tuesday. Otherwise it'll be quiet here till next Thursday.

Pretty much by far the best training summer fo'eva. So Manna 1st team in mind.

Wednesday Jul 30, 2014 #

11 AM

Running warm up/down 1:20:00 intensity: (20:00 @0) + (1:00:00 @1) 8.28 km (9:40 / km) +423m 7:42 / km
shoes: Asics Gel Fuji Attack

It seems I'm here every end of July. 20mins put as sightseeing (awesome ~60m cliff at 7.8km) zero intensity. Steepest uphills walking.
12 PM

Orienteering 23:34 [2] 1.0 km (23:34 / km) +60m 18:08 / km
shoes: Asics Gel Fuji Attack

Difficult sprint with slippery shoes and loads of fallen big trees. Still great fun.
E.g. at #7 only over 4m boulders were on the map (3 of them near control circle). In that depression there was 5 more 2-4m boulders.

Running warm up/down 1:17:00 [1] 9.0 km (8:33 / km) +147m 7:55 / km
shoes: Asics Gel Fuji Attack

Tuesday Jul 29, 2014 #

12 PM

Running 1:30:00 intensity: (1:14 @0) + (1:21:02 @1) + (7:19 @2) + (25 @3) 13.17 km (6:50 / km) +371m 5:59 / km
ahr:117 max:156 shoes: Asics Gel Hyperspeed 6

A jog from Laura's student appartment. First ~25mins uphill.

Saw a hawk, baby hawk, deer and a tiger (yes a tiger) in the forest.
C • https://www.flickr.com/phot... 2

Monday Jul 28, 2014 #

9 PM

Strength 18:00 [1]

Zürich day. Twice doing sight seeing.

A little circuit after dinner.

Sunday Jul 27, 2014 #

12 PM

Running 1:27:41 intensity: (1:17:41 @2) + (10:00 @5) 13.55 km (6:28 / km) +389m 5:40 / km
shoes: Asics Gel Hyperspeed 6

Morning jog at Olten. Some 1111 stairs on the way with pretty much full speed (which isn't much). Ass hurt in the beginning but after the stairs it was OK.

Saturday Jul 26, 2014 #

9 AM

Orienteering race 1:55:11 [1] 6.1 km (18:53 / km) +440m 13:53 / km
ahr:123 max:155 shoes: VJ Bold 2014

SOW 6
Decided to leave eventhough it was painful. It didn't help that it was wet and steep downhill mostly. Had to avoid a new fall. But couldn't, it was jogging till 13th leg, then walking. Fell down hard and of course to left side.
Saw a dh ski on the way to #7 (All-in found a pole). Same leg heard three different "AAARGH!!"s That hill made many people's rest of the season shorter.

Friday Jul 25, 2014 #

11 AM

Orienteering 47:38 [3] 3.69 km (12:54 / km) +172m 10:28 / km
shoes: VJ Bold 2014

SOW 5
Most likely my SOW is over. Fell down pretty hard on mi left bum and now it looks like zeizei's after some sitting on conveyor belt in Stockholm.

C • en suosittele kellekkään 2

Thursday Jul 24, 2014 #

12 PM

Running warm up/down 6:00 [1] 0.3 km (20:00 / km)
ahr:137 max:153 shoes: VJ Bold 2014

Orienteering 1:03:44 intensity: (5 @1) + (7 @2) + (15:22 @3) + (44:00 @4) + (4:10 @5) 5.3 km (12:02 / km) +340m 9:06 / km
ahr:153 max:171 shoes: VJ Bold 2014

SOW 4
When we walked to the CC I saw what was about to come and I was afraid it wouldn't be my thing. But it was. Almost zero mistakes. I'm just so friggin' slow in those boulder fields.

Wednesday Jul 23, 2014 #

10 AM

Hiking 1:33:30 [1] 3.96 km (23:37 / km) +281m 17:26 / km
shoes: Asics Gel Fuji Attack

It really wasn't intensity 1 at the highest point. Had 10kg worth of camera stuff with and also wrong shoe choice. 10s stop at every 1min. But at last over 4km.

Tuesday Jul 22, 2014 #

8 AM

Running warm up/down 9:00 [1] 0.4 km (22:30 / km) +100m 10:00 / km
ahr:135 max:150 shoes: VJ Bold 2014

Orienteering race 1:11:07 intensity: (6 @1) + (8 @2) + (24:03 @3) + (45:07 @4) + (1:43 @5) 8.1 km (8:47 / km) +409m 7:01 / km
shoes: VJ Bold 2014

SOW 3. Locals said this would be trickier than yesterday but far from it. At least for me. Pretty much zero mistakes. Just some standing on the way to the control to understand the map. Quoting Paloma Faith "My legs are weak".

C • Ootko kattonu 4

Monday Jul 21, 2014 #

10 AM

Running warm up/down 30:00 [1] 3.0 km (10:00 / km) +150m 8:00 / km
shoes: VJ Bold 2014

10min warm up (down the hill), 20min down (up the hill 150m).
11 AM

Orienteering race 1:34:37 intensity: (2:48 @1) + (6:47 @2) + (26:22 @3) + (57:29 @4) + (1:11 @5) 7.4 km (12:47 / km) +445m 9:50 / km
ahr:147 max:168 shoes: VJ Bold 2014

SOW 2. "Breathtaking day" and I'm quite sure they didn't mean the view.
Couple of huge mistakes. First to #1 when the visibility was maybe 10m. Went really close. Then also to #6 where I tried to take an easy route choice but messed it up real bad. In the control desc. it says 340m of climb, Suunto and Polar said ~450m. It's gonna be a long week...

Sunday Jul 20, 2014 #

10 AM

Orienteering race 25:58 intensity: (5:15 @1) + (1:30 @2) + (4:28 @3) + (9:54 @4) + (4:51 @5) 2.5 km (10:23 / km) +94m 8:45 / km
ahr:160 max:172 shoes: Asics Gel Fuji Attack

Swiss O week starter. Sprint in center of Zermatt.
Went to 4 before 3. Otherwise somewhat good for a sprint.

(gps goes all over the place in some places)

Headcam
http://youtu.be/d8Pj8Yg0GKo

Saturday Jul 19, 2014 #

Event: Swiss O week 2014
 

Note
(rest day)

Some maps from the beginning of the trip added.
8 PM

Running 25:00 [3] 3.25 km (7:42 / km)
shoes: Asics Gel Hyperspeed 6

A little jog around the village with few sprints.
https://flow.polar.com/training/analysis/20123842

Friday Jul 18, 2014 #

10 AM

Running 1:42:13 [1] 6.05 km (16:54 / km) +560m 11:33 / km
shoes: Asics Gel Fuji Attack

Was supposed to be easy but uphills got the hr up and down hill was very tough for the thighs.

Little break mid way.
6 PM

Swimming 16:00 [2]

Swimming to Switzerland and back to Italy.
https://flow.polar.com/training/analysis/20097979

Thursday Jul 17, 2014 #

10 AM

Orienteering 52:18 intensity: (1:52 @0) + (9:30 @1) + (12:05 @2) + (9:48 @3) + (15:43 @4) + (3:20 @5) 4.12 km (12:42 / km) +200m 10:13 / km
ahr:153 max:172 shoes: VJ Bold 2014

Very nice and tricky terrain. Head cam maybe later.

7 PM

Running 34:16 [1] 3.19 km (10:45 / km) +150m 8:42 / km
shoes: Asics Gel Fuji Attack

Easy jog to see the surroundings. Also some push ups.
On this run we were referred as "the famous Finns". In Sweden some hikers warned others in front of "fast orienteer coming". So I've heard it all on this trip.

Wednesday Jul 16, 2014 #

9 AM

Orienteering 1:11:21 intensity: (7:12 @1) + (22:39 @2) + (20:44 @3) + (20:15 @4) + (31 @5) 4.6 km (15:30 / km) +351m 11:13 / km
shoes: VJ Bold 2014

O-country 25, woohoo.
Enough of climb to be a good rehearsal for SOW. At the end lost focus while trying to shoot (with Nokia camera) a wild piggy. But then got this in sight.



Wonder what that is..? First it tried to attack me out of nowhere. I went behind a rock and tried to look as mean and big as I could. He/she went away and after few minutes saw it again too those couple of pics.

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: VJ Bold 2014

Monday Jul 14, 2014 #

12 PM

Orienteering 1:05:25 [2] 8.2 km (7:59 / km) +14m 7:55 / km
shoes: VJ Bold 2014

Little brake issues with our silver bullet so had to spend some time while getting it to the workshop. Most likely a Danish middle champs map from last year but the map had changed a lot. Half of the forest had been cut down.

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Bold 2014

Sunday Jul 13, 2014 #

2 AM

Orienteering (sprint) 25:23 [3] 4.26 km (5:58 / km)
shoes: Asics Gel Fuji Attack

Sprint in Silkeborg. Maybe this was a good thing to sprint again. Totally lost how it's done. Lots of closed gates and even new buildings blocking the best choices.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Gel Fuji Attack

4 PM

Orienteering 1:06:52 [2] 6.85 km (9:46 / km) +300m 8:01 / km
shoes: VJ Bold 2014

2006 WOC mens middle dist final. Also the 24th O-country. Sprint is always so and so.
It rained the whole day so it was very wet. Control flags would've taken minutes of the performance but then again one should know where they are while they're orienteering. Nice terrain with middle Europe and Nordic elements combined.

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Bold 2014

Saturday Jul 12, 2014 #

6 PM

Running warm up/down 7:26 intensity: (57 @0) + (2:41 @1) + (3:48 @2) 0.95 km (7:50 / km) +40m 6:28 / km
ahr:133 max:148 shoes: VJ Bold 2014

Orienteering 1:53:21 intensity: (5:04 @0) + (36:18 @1) + (42:06 @2) + (19:42 @3) + (8:53 @4) + (1:18 @5) 10.2 km (11:07 / km) +230m 9:59 / km
ahr:143 max:172 shoes: VJ Bold 2014

First real training of the road trip to SOW in Gothenburg. Poor black and white print cause I forgot to print the maps back at home.
Really tricky terrain. First part was very uneven surface with lots of "long grass" which led to surprises that the ground was 20cm further than I thought.
Then at the end the terrain type changed totally. Suddenly I was in Portugal. Didn't know there was such terrains in Nordic countries.
New paths confused me totally and when a deer and a full size moose teamed up against me, I decided to head to the car.

Friday Jul 11, 2014 #

Note
(rest day)

Turku-Stockholm. Decided with All-in that for this trip we'll do 5 circuit training movements / 1 candy eaten. After the boat trip I had 50 candies in the bank and I ate maybe the same amount.

Monday Jul 7, 2014 #

5 PM

Football 45:00 [1] 2.87 km (15:41 / km)
ahr:128 max:153 shoes: Adidas Copa Mundial

LS-37 höntsä footie. Assu & me vs. Anu, Saara and special guest star Hanna R.
6 PM

Cycling 0 1:00 [0] 20.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

FC Lahti - SJK 1-1...

Sunday Jul 6, 2014 #

1 AM

Strength 16:00 [2]

12 PM

Cycling 2:01:14 [0] 36.75 km (18.2 kph) +282m
ahr:126 shoes: Focus Black Forest 29R 3.0

Didn't quite go the way I planned. Checked out a nice route from retkikartta and also some of the roads from google maps and the route seemed great. Only problem was that in many places there was 15m spruces growing in the middle of the "road". From the stops you can see how lost I was and also that I had to shorten the route with about 10km.
6 PM

Cycling 27:21 [2] 10.66 km (23.4 kph) +20m
ahr:135 max:154 shoes: Focus Black Forest 29R 3.0

Football 1:18:52 intensity: (1:38 @2) + (27:58 @3) + (42:13 @4) + (7:03 @5) 4.85 km (16:16 / km)
ahr:150 max:175 shoes: Adidas Copa Mundial

I suppose we played against some old City Starts lads. Quite tired from my behalf. 20mins of staying still the whole day.
8 PM

Cycling 30:41 intensity: (21 @1) + (16:31 @2) + (13:36 @3) + (13 @4) 10.51 km (20.6 kph) +95m
ahr:127 max:147 shoes: Focus Black Forest 29R 3.0

10 PM

Strength 8:00 [1]

Saturday Jul 5, 2014 #

Note
rhr:38

Did Polar's fittness and orthostatic tests. Fittness test was the easiest one I've ever done, just lying down relaxed. Ort. one 3min lying, 3min standing up.

Fittness test gave a bit too positive result for VO2max: 71. Or then I'm just in better shape than I thought :)
Orthostatic: RHR avg 38 (min 35), peak 69, standing avg 62.
C • Näköjään 1

Friday Jul 4, 2014 #

6 PM

Running 31:02 [4] 6.0 km (5:10 / km) +85m 4:50 / km
ahr:145 max:170 shoes: Asics Gel Fuji Attack

Hapardi type of run. No time for anything else. Polar in left hand, Suunto in right. Polar gave 20m more distance. Same climb.

Thursday Jul 3, 2014 #

6 PM

Cycling 34:26 [1] 10.94 km (19.1 kph) +60m
shoes: Focus Black Forest 29R 3.0

Bad asphalt and strong headwind.

Orienteering 51:57 [2] 6.34 km (8:12 / km) +54m 7:52 / km
shoes: VJ Supra Stud 2012

KärKV evening event, Koromäki. Very nice course and terrain.
Took it easy cause this morning had to cough quite a lot. Rest of the day was OK.
8 PM

Cycling 35:00 [1] 11.0 km (18.9 kph)
shoes: Focus Black Forest 29R 3.0

Took a wild card choice back home and it paid out. First part was very wet and muddy but then it got fun. At some point I was practically coasting and still doing 40 kph on a flat gravel road. A big black rain front on my back side helped.
10 PM

Strength 16:00 [1]
ahr:101

First training with my new toy: Polar V800. Only problem at the moment is that I can't export the trainings -> can't import them to AP.

Wednesday Jul 2, 2014 #

Note
(sick) (rest day)

Maybe sick maybe not. We'll see.

Tuesday Jul 1, 2014 #

5 PM

Orienteering 1:25:31 [1] 6.1 km (14:01 / km) +144m 12:32 / km
shoes: VJ Supra Stud 2012

Hämis has done it again. A "little" mistake to #1, then good navigating till #11. Few small mistakes after that as well. I knew the vegetation boundaries were not to be trusted.

I think I'm getting ill, so took it with very easy pace. Probably that's why I made the mistake to #1.

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

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