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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hirppa

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running12 13:26:03 70.12 112.85 160
  Skiing8 12:30:42 100.05(7:30) 161.02(4:40) 534
  Strength4 2:05:00
  Floorball3 1:50:00
  Orienteering2 1:46:20 12.7(8:22) 20.44(5:12) 134
  Cycling 08 8:45 89.48(6) 144.0(4)
  Total32 31:46:50 272.35 438.3 828
  [1-5]25 31:30:14

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Thursday Jan 29, 2015 #

7 PM

Running intervals 1:02:00 [3] 10.0 km (6:12 / km)
shoes: Asics Gel Hyperspeed 6

Same as:
http://www.attackpoint.org/viewlog.jsp/user_5559/p...

Monday Jan 26, 2015 #

5 PM

Running long 1:46:33 [1] 18.4 km (5:48 / km)
shoes: Asics Gel Fuji Attack

Monday long.

Sunday Jan 25, 2015 #

11 AM

Skiing 1:30:00 [1] 22.0 km (4:05 / km)

Saturday Jan 24, 2015 #

10 AM

Orienteering 52:35 intensity: (1:02 @1) + (11:33 @2) + (11:13 @3) + (25:40 @4) + (3:07 @5) 9.43 km (5:35 / km)
ahr:158 max:171 shoes: Inov-8 X-Talon 212

Assu's street-o. Went for overtake Marjo Liikanen and mission accomplished. Barely.
C • Kunto 5

Running warm up/down 28:00 [1] 4.0 km (7:00 / km)
shoes: Inov-8 X-Talon 212

4 PM

Skiing 2:10:00 [1] 28.0 km (4:39 / km)

Thursday Jan 22, 2015 #

6 PM

Running 19:09 intensity: (3 @1) + (7 @2) + (1:50 @3) + (5:16 @4) + (11:53 @5) 5.0 km (3:50 / km)
ahr:169 max:182 shoes: Asics Gel Hyperspeed 6

5000m in Pajulahti, PB.
Iitu said my time was 19:15 but my watch says 19:09..?
Warm up felt really bad so wasn't expecting anything great. Though few days ago I planned to go for sub 19min.
3km felt surprisingly good but after that reality struck. Quite the agony till the end but still the best 5km ever. In March it'll for sure be sub 19min.

Running warm up/down 25:00 [1]
shoes: Asics Gel Nimbus 14


5000m - Splits

Wednesday Jan 21, 2015 #

7 AM

Cycling 0 1:00 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

Strength 20:00 [1]

Tuesday Jan 20, 2015 #

7 AM

Cycling 0 1:00 [0] 18.0 km (3 / km)
(rest day) shoes: Focus Black Forest 29R 3.0

Monday Jan 19, 2015 #

7 AM

Cycling 0 1:00 [0] 18.0 km (3 / km)

6 PM

Running long 1:40:00 [1] 17.5 km (5:43 / km)
shoes: Asics Gel Fuji Attack

Monday long with record breaking number of runners (this season): Assu, Hämis, kookoo and jusbet.

Sunday Jan 18, 2015 #

11 AM

Skiing 1:40:00 [1] 21.0 km (4:46 / km)

No time for more this weekend.

Saturday Jan 17, 2015 #

7 PM

Skiing 1:10:00 [1] 16.0 km (4:23 / km)

Friday Jan 16, 2015 #

7 AM

Cycling 0 1:00 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

6 PM

Strength 30:00 [1]

Floorball 45:00 [1]
shoes: Asics Gel-Beyond Mt

Thursday Jan 15, 2015 #

Note

Sort of orienteering related stuff:
http://areena.yle.fi/tv/2307118
6 PM

Running warm up/down 20:00 [1] 3.7 km (5:24 / km)
shoes: Inov-8 X-Talon 212

Running 40:00 [1] 3.0 km (13:20 / km)
shoes: Asics Gel Hyperspeed 6

Running technique by Riku Marttinen.

Wednesday Jan 14, 2015 #

7 AM

Cycling 0 1:20 [0] 18.0 km (4 / km)
(rest day) shoes: Focus Black Forest 29R 3.0

It tells something about workbound conditions that even a snow plough tracktor was stuck. But the upside of it is that I've noticed I'm starting to be a decent mountain biker.
C • Snow? 9

Tuesday Jan 13, 2015 #

7 AM

Cycling 0 1:15 [0] 18.0 km (4 / km)
shoes: Focus Black Forest 29R 3.0

5 PM

Skiing 2:45:42 intensity: (25 @0) + (1:08:43 @1) + (1:08:11 @2) + (13:05 @3) + (12:00 @4) + (3:18 @5) 33.02 km (5:01 / km) +534m 4:39 / km
ahr:138 max:176

1km / year. Spenach soup and two karelian pasty wasn't maybe enough for this...

Monday Jan 12, 2015 #

7 AM

Cycling 0 1:10 [0] 18.0 km (4 / km)
shoes: Focus Black Forest 29R 3.0

6 PM

Running long 1:45:00 [1] 18.0 km (5:50 / km)
shoes: Asics Gel Fuji Attack

Monday long with Hämis, Assu and jusbet. Quite tough few kilometers in deep snow.

Sunday Jan 11, 2015 #

4 PM

Skiing 35:00 [1] 7.5 km (4:40 / km)

6 PM

Skiing 40:00 [1] 8.5 km (4:42 / km)

Barely skiable temperature. Though glide was better than expected.

Looks like it'll be 3rd monday in a row when one needs to think is it too cold for monday long.

Saturday Jan 10, 2015 #

11 AM

Skiing 2:00:00 [1] 25.0 km (4:48 / km)

Friday Jan 9, 2015 #

6 PM

Strength 45:00 [1]

Floorball 45:00 [1]
shoes: Asics Gel-Beyond Mt

Thursday Jan 8, 2015 #

6 PM

Running warm up/down 23:35 intensity: (4:12 @0) + (19:23 @1)
ahr:114 max:133 shoes: Asics Gel Nimbus 14

Running 25:15 intensity: (2:07 @0) + (17:07 @1) + (2:02 @2) + (42 @3) + (1:44 @4) + (1:33 @5)
ahr:124 max:173 shoes: Asics Gel Nimbus 14

Plan was to do semi-long intervals but soon realised my hips don't lie. Somehow got my hip bone's area sore. That's why didn't attend test run yesterday.
7 PM

Running 14:34 intensity: (49 @0) + (8:39 @1) + (5 @2) + (5 @3) + (1:27 @4) + (3:29 @5) 2.18 km (6:40 / km)
ahr:138 max:182 shoes: Asics Gel Hyperspeed 6

After some max bench press with Teemu, a "mixed" relay competition.

Tuesday Jan 6, 2015 #

10 AM

Strength 30:00 [1]

Voimis circuit training.

Floorball 20:00 [1]
shoes: Asics Gel-Beyond Mt

The toe is quite bad so let's see if I can make it to test run tomorrow.

Monday Jan 5, 2015 #

7 AM

Cycling 0 1:00 [0] 18.0 km (3 / km)
shoes: Focus Black Forest 29R 3.0

6 PM

Running long 1:29:35 intensity: (18 @0) + (44:52 @1) + (42:31 @2) + (1:54 @3) 15.57 km (5:45 / km) +160m 5:28 / km
ahr:135 max:157 shoes: Inov-8 X-Talon 212

Monday long with Hämis. Forgot that I got a bad blister to left pinkie toe on saturday. Half the way was quite the agony and now the toe is bright red.

Saturday Jan 3, 2015 #

10 AM

Orienteering 53:45 intensity: (9 @1) + (11 @2) + (34 @3) + (11:38 @4) + (41:13 @5) 11.01 km (4:53 / km) +134m 4:36 / km
ahr:171 max:184 shoes: VJ Bold 2015

RR street o training in Ahtiala. Made a bad route choice to #2 (#1 at around 1km, #2 you might guess) and namesake Vilska got maybe 100m ahead. It was that till the end when I decided to start to run and caught him.
4 PM

Running long 1:37:22 [1] 15.5 km (6:17 / km)
shoes: Inov-8 X-Talon 212

Thursday Jan 1, 2015 #

6 PM

Running hills 50:00 [3]
shoes: Inov-8 X-Talon 212

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