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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hirppa

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Skiing4 11:21:41 94.11(7:15) 151.46(4:30) 2641
  Orienteering10 9:46:14 35.05 56.41 1533
  Running15 7:56:38 44.73 71.99 594
  Floorball2 1:41:02
  Strength2 1:14:40
  Total30 32:00:15 173.9 279.86 4768
  [1-5]30 30:59:45

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Wednesday Mar 30, 2016 #

11 AM

Orienteering 1:12:02 intensity: (1:30 @0) + (39:31 @1) + (24:41 @2) + (5:16 @3) + (1:04 @4) 5.56 km (12:57 / km) +261m 10:29 / km
ahr:133 max:163 shoes: Inov-8 X-Talon 212

Quite OK terrain but didn't like the steep "canyons". Not up or downwards.


1 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212

2 PM

Orienteering 1:42:45 intensity: (7 @0) + (1:01:20 @1) + (35:09 @2) + (5:45 @3) + (24 @4) 8.27 km (12:26 / km) +332m 10:21 / km
ahr:132 max:160 shoes: Inov-8 X-Talon 212

Some water would've been nice at the drinking control. Went for the sights at 6-7 but then ran out of energy and the heat started to exhaust me as well. So maybe not the best idea... Lot of walking at the end. Especially in the shades.

Makes me wonder when there's so much water that those very wide rivers would have some water. Now they looked like there hasn't been water for 15 years. There was also dams and artificial water falls.

But then again I was quite excited when I realised how the 2-3 should be done. The biggest dry rivers were the best place to run.

Tuesday Mar 29, 2016 #

10 AM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212

11 AM

Orienteering 23:42 intensity: (3 @0) + (3:10 @1) + (4:40 @2) + (4:48 @3) + (8:12 @4) + (2:49 @5) 3.98 km (5:57 / km) +39m 5:41 / km
ahr:156 max:171 shoes: Inov-8 X-Talon 212

Mass start with Anu and Saara.

Saara was quite hard to beat. Especially with the mistakes I made. She was altogether 4 times in front of me (I passed her: 3-4, 5-6, 12-13, 13-14). Thus it was great fun and felt like real mass start.

12 PM

Running warm up/down 17:51 [1] 1.98 km (9:01 / km) +3m 8:57 / km
ahr:121 max:134 shoes: Bare foot

Nice view in so many ways.
5 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Inov-8 X-Talon 212

6 PM

Orienteering 1:03:14 intensity: (12 @0) + (40:52 @1) + (19:58 @2) + (2:12 @3) 5.55 km (11:23 / km) +218m 9:31 / km
ahr:132 max:156

Better training than I thought. Never been in such terrain so that's why it was fun.

Monday Mar 28, 2016 #

8 AM

Running 19:25 intensity: (1:20 @0) + (18:05 @1) 2.7 km (7:11 / km)
ahr:111 max:123 shoes: Asics Gel Nimbus 14

First in the morning good deed done: found a wallet and gave it to local cafe owner. Hope it found its way to the owner.

Running 18:43 intensity: (34 @0) + (18:09 @1) 2.71 km (6:54 / km) +38m 6:27 / km
ahr:117 max:129 shoes: Asics Gel Nimbus 14

11 AM

Orienteering 37:53 intensity: (2:52 @0) + (23:33 @1) + (11:07 @2) + (11 @3) + (1 @4) + (9 @5) 3.72 km (10:10 / km) +100m 8:58 / km
ahr:127 max:172 shoes: Inov-8 X-Talon 212

This was supposed to be "warm up".

Orienteering 37:53 [3] 3.72 km (10:10 / km) +100m 8:58 / km
ahr:127 max:172 shoes: Inov-8 X-Talon 212

This was supposed to be "warm up".

12 PM

Orienteering 30:41 intensity: (6 @0) + (8:26 @1) + (16:18 @2) + (3:56 @3) + (1:55 @4) 3.71 km (8:16 / km) +92m 7:21 / km
ahr:143 max:160 shoes: Inov-8 X-Talon 212

Thierry type of N-training.

5 PM

Orienteering 1:09:46 intensity: (11:37 @0) + (50:28 @1) + (7:32 @2) + (2 @3) + (3 @4) + (4 @5) 6.18 km (11:17 / km) +135m 10:11 / km
ahr:117 max:170 shoes: Inov-8 X-Talon 212

Worst terrain of the camp. No controls so in many places no idea did I visit the right place or not. And it seems I didn't.

Sunday Mar 27, 2016 #

5 PM

Orienteering 51:59 intensity: (54 @0) + (27:33 @1) + (11:22 @2) + (6:08 @3) + (5:30 @4) + (32 @5) 5.43 km (9:34 / km) +91m 8:50 / km
ahr:134 max:172 shoes: Inov-8 X-Talon 212

First training after short night sleep and long drive from Barcelona so result was somewhat expected...

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talon 212

Friday Mar 18, 2016 #

6 PM

Strength 47:44 intensity: (4:52 @0) + (42:46 @1) + (6 @2)
ahr:99 max:145

Warm up, map training, circuit and map training.
7 PM

Floorball 59:44 intensity: (5:18 @0) + (45:57 @1) + (6:23 @2) + (1:44 @3) + (22 @4)
ahr:114 max:161 shoes: Asics Gel-Beyond Mt

Thursday Mar 17, 2016 #

5 PM

Running warm up/down 24:23 intensity: (17 @0) + (22:46 @1) + (40 @2) + (40 @3)
ahr:113 max:157 shoes: Asics Gel Nimbus 14

6 PM

Running 19:46 intensity: (1:07 @1) + (16 @2) + (11 @3) + (2:01 @4) + (16:11 @5)
ahr:170 max:181 shoes: Asics Gel Hyperspeed 6

5000m at Pajulahti
Wasn't expecting sub 19 but still this was a disappointment. Though haven't done that much faster pace stuff.
7 PM

Running warm up/down 6:09 intensity: (5:32 @1) + (37 @2)
ahr:131 max:137 shoes: Asics Gel Hyperspeed 6


5000m - Splits

Monday Mar 14, 2016 #

6 PM

Running long 2:00:14 intensity: (3 @0) + (28:01 @1) + (1:19:09 @2) + (9:37 @3) + (2:32 @4) + (52 @5) 22.33 km (5:23 / km) +237m 5:07 / km
ahr:142 max:169 shoes: Asics Gel Fuji Attack

Monday long with kookoo, Atte, Assu and Hämis.
Long lasting dream fulfilled. Linnaistensuo duckboards have been in mind for Monday long for atleast 5 years and now we went there. Though duckboards themselves were quite the agony in low light and slippery snow.

Hämis started to keep good pace at the end.
C • Yllätysveto 3

Sunday Mar 13, 2016 #

9 AM

Skiing long 2:49:05 intensity: (3:04 @0) + (1:48:45 @1) + (54:14 @2) + (3:02 @3) 38.25 km (4:25 / km) +667m 4:04 / km
ahr:130 max:157

The beginning felt bad but got better all the time.
Saw quite a lot of familiar faces. First D. Stenlund flew past me, then when I visited Tapanila 2nd time, saw some MIB putting on his skiis. So I thought I'd show Tapsa some Tiirismaa tracks. After Messilä A. Lamminpää catched us tagged along up until Antsan kiemurat. Then also at Varrassuo we saw H. Wennman.
Then again, not a big surprise everyone were on their skiis with these conditions.

I realised at home that I should've done 6km+ more to get the 100km weekend...

Saturday Mar 12, 2016 #

9 AM

Skiing long 4:06:24 intensity: (7:19 @0) + (2:06:51 @1) + (1:31:23 @2) + (15:44 @3) + (5:07 @4) 55.38 km (4:27 / km) +873m 4:07 / km
ahr:134 max:161

Mostly with Huggis. Just when he turned towards home, we saw Terä jacket in front (Sorvisto). I had decided that I don't have the energy to go to the Sport Center but somehow while talking with Juha, I ended up there. I shouldn't have... Totally blacked out half way home.

I would STRONGLY recomend going to Varrassuo. It's like miniholiday in Lapland. Blue sky and hankikanto (you can ski on top of ungroomed snow).


C • Melkoisen 5

Friday Mar 11, 2016 #

6 PM

Orienteering 38:32 intensity: (11:08 @0) + (17:14 @1) + (4:27 @2) + (1:08 @3) + (3:39 @4) + (56 @5)
ahr:119 max:171 shoes: Asics Gel-Beyond Mt

Biathlon orienteering by jusbet

https://twitter.com/LahdenS_37/status/708374230388...

Strength 26:56 intensity: (9 @0) + (22:04 @1) + (4:33 @2) + (10 @3)
ahr:127 max:151 shoes: Asics Gel-Beyond Mt

Circuit
7 PM

Floorball 41:18 intensity: (6:31 @0) + (18:30 @1) + (9:21 @2) + (4:52 @3) + (2:04 @4)
ahr:109 max:167 shoes: Asics Gel-Beyond Mt

Wednesday Mar 9, 2016 #

5 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel Fuji Attack

6 PM

Orienteering 57:47 intensity: (23 @1) + (30 @2) + (13:03 @3) + (31:35 @4) + (12:16 @5) 10.28 km (5:37 / km) +165m 5:12 / km
ahr:163 max:184 shoes: Asics Gel Fuji Attack

Korttelikuppi at Ahtiala.
Could've been better grip. After last winter's slip on ice knee bending, I've turned also quite sissy at slippery places.
http://gadget.yokuppi.net/cgi-bin/reitti.cgi?act=m...

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Asics Gel Fuji Attack

Monday Mar 7, 2016 #

5 PM

Running long 2:00:21 intensity: (14 @0) + (50:50 @1) + (1:02:43 @2) + (6:20 @3) + (14 @4) 21.08 km (5:43 / km) +279m 5:21 / km
ahr:138 max:158 shoes: Asics Gel Fuji Attack

Monday long with kookoo, Assu and Hämis. Was about time to do the Hakosilta loop.

Sunday Mar 6, 2016 #

11 AM

Skiing long 2:23:48 intensity: (1:54 @0) + (1:11:36 @1) + (59:00 @2) + (9:08 @3) + (2:10 @4) 30.3 km (4:45 / km) +556m 4:21 / km
ahr:135 max:164

Groomed tracks in best shape than in years. Only the Tiirismaa tracks could've had better glide (Antsan kiemurat top speed 11 km/h less than yesterday).

Saturday Mar 5, 2016 #

Note

Finally got the NAOM pics uploaded:
http://hirppa.kuvat.fi/kuvat/Suunnistus/2016/16_02...

Also nore recent photos online:
http://hirppa.kuvat.fi/kuvat/Suunnistus/2016/16_03...
First day's weather could've been better:
http://hirppa.kuvat.fi/kuvat/Suunnistus/2016/16_03...
11 AM

Skiing long 2:02:24 intensity: (26 @0) + (23:43 @1) + (44:50 @2) + (29:01 @3) + (24:13 @4) + (11 @5) 27.53 km (4:27 / km) +545m 4:03 / km
ahr:149 max:168

Previous skiing was from December and Vuokatti. Felt like it also. Espacially when after 9km of skiing tried to stay behind Joni Iversen.

Wednesday Mar 2, 2016 #

5 PM

Running warm up/down 10:18 [1] 1.0 km (10:18 / km)
shoes: Asics Gel Fuji Attack

6 PM

Running 34:47 [4] 7.7 km (4:31 / km)
shoes: Asics Gel Fuji Attack

Test run at Tapanila.
Already before I knew this won't really be a test run but just a faster pace run. Legs haven't recovered from Spain at all.

Running warm up/down 14:41 [1] 2.49 km (5:53 / km) +37m 5:29 / km
shoes: Asics Gel Fuji Attack

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