Training Log Archive: HirppaIn the 7 days ending Aug 30, 2009:
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Sunday Aug 30, 2009 #
Running warm up/down 45:00 [1] 5.63 km (8:00 / km)
shoes: Jalas S4
Orienteering race 45:48 [5] *** 5.77 km (7:56 / km)
shoes: Jalas S4
Kapinarastit, Map: Iilijärvi 3.
Have to say that I'm pretty satisfied with this race. The whole week I've felt that physically I'm in good shape. But mentally the wednesday's Yökuppi left some nasty scars (like Terkelsen, I've heard from vast amount of people that it was the best prime time entertainment that there can be, glad to be part of it..).
Today I really had decided to stay on the map the whole way. Only twice I didn't obey this. So in my standards, it was a solid performance. I feel that physically I might've given a bit more but maybe then controls wouldn't have been so easy to find. Maybe this year's best competition (ran all by myself).
My rank point calculator says that over 67 points. Wilho, watch out!
Edit 31.8. - After this I will most likely have 0.1 better ranking points than Wilho, oh yeah!
Results
RG
Have to say that I'm pretty satisfied with this race. The whole week I've felt that physically I'm in good shape. But mentally the wednesday's Yökuppi left some nasty scars (like Terkelsen, I've heard from vast amount of people that it was the best prime time entertainment that there can be, glad to be part of it..).
Today I really had decided to stay on the map the whole way. Only twice I didn't obey this. So in my standards, it was a solid performance. I feel that physically I might've given a bit more but maybe then controls wouldn't have been so easy to find. Maybe this year's best competition (ran all by myself).
My rank point calculator says that over 67 points. Wilho, watch out!
Edit 31.8. - After this I will most likely have 0.1 better ranking points than Wilho, oh yeah!
Results
RG
Saturday Aug 29, 2009 #
Running 50:00 [2] 8.33 km (6:00 / km)
shoes: Asics Gel DS Trainer IX
Some spurts involved.
Friday Aug 28, 2009 #
Note
(rest day)
Still somehow legs are really tired. I was supposed to do something but while cycling home I decided not.
Thursday Aug 27, 2009 #
Running 40:00 [1] 8.0 km (5:00 / km)
shoes: Asics Gel DS Trainer IX
Very easy jog for recovering.
Wednesday Aug 26, 2009 #
Note
Again, Yökuppi day. LIVE is on at ~21:00 (20:00 CET). If it's clear sky, I'm pretty sure the start will be a bit later.
Orienteering race (night-o) 1:21:58 [3] ***** 5.6 km (14:38 / km)
shoes: Jalas S4
Yökuppi - Hälvälä.
I can't understand how anyone have managed to get a result there in those two Jukolas, and with "candle light"...
I'm sure this was a conspiracy by my brother to get hinself those 999 points and leave all the same leveled guys with almost nothing.
Everything started with about 15min mistake to #1. I never DNF due to a mistake(s) and this time neither. I guess quite a few other guys decided to call it quits...
After that I took several notches away from speed and that helped. On #2 I saw two lamps. "Whatta hell, I'm not the only one!?!?" Then the rest of the way me and Hazardi were doing some prohibited co-operation (if it can be done in WOC, why not in Yökuppi) with variable success.
I can't understand how anyone have managed to get a result there in those two Jukolas, and with "candle light"...
I'm sure this was a conspiracy by my brother to get hinself those 999 points and leave all the same leveled guys with almost nothing.
Everything started with about 15min mistake to #1. I never DNF due to a mistake(s) and this time neither. I guess quite a few other guys decided to call it quits...
After that I took several notches away from speed and that helped. On #2 I saw two lamps. "Whatta hell, I'm not the only one!?!?" Then the rest of the way me and Hazardi were doing some prohibited co-operation (if it can be done in WOC, why not in Yökuppi) with variable success.
Running warm up/down 15:00 [1]
shoes: Jalas S4
Tuesday Aug 25, 2009 #
Orienteering 1:23:00 [1] 4.47 km (18:34 / km)
shoes: Jalas S4
Another teaching run at evening event.
Cycling 0 1:00:00 [1] 20.0 km (3:00 / km)
Today altogether ca 40km of cycling but maybe half of it can be counted as a training.
Monday Aug 24, 2009 #
Running warm up/down 1:05:00 [1] 11.0 km (5:55 / km)
shoes: Asics Gel DS Trainer XIII
Tiilikangas-Kukonkoivu-Tiilikangas + 5 x 200m
Running intervals 17:22 [5] 5.0 km (3:28 / km)
ahr:172 max:189 shoes: Asics Corrido XC Spike
5 x 1000m, start after every 6min.
I decided to do the track training today and not the LS-37 cooper test tomorrow. For two reasons, I wanted an easy day before Yökuppi and this way I could also do another teaching run at tomorrow's weekly evening event.
Considering that it was a work day, I commuted with bicycle and the warm up was a bit over length, I was pretty much astonished how well this went. Last time I did this half a year ago and avg 1000m time dropped 3:45 -> 3:28.
First one was the greatest. I'm sure I could've done under 3min time if only I would've done one try. I was looking for the 200m splits and "restrained" myself cause I couldn't believe I could run this fast. Second wasn't as fun anymore but still felt good. On 3rd and 4th try there was quite a few cooper runners (apparently a floorball team) and for some reason I was passing them always in the curve and that can be seen in the time. Then for the last km, the track was free. I decided to give all I got and almost executed my plan. What comes to the "almost", it was purely because I started the final sprint maybe 200m too late (I started it lap before the finish). I didn't feel lactate enough to be 100% pleased with the last one.
1. 3:30, 126 -> 174, avg 164
recovery avg 140
2. 3:31, 119 -> 180, avg 169
r-avg 144
3. 3:37, 137 -> 179, avg 173
r-avg 145
4. 3:32, 128 -> 180, avg 173
r-avg 145
5. 3:12, 147 -> 189, avg 179
r-avg 152
I decided to do the track training today and not the LS-37 cooper test tomorrow. For two reasons, I wanted an easy day before Yökuppi and this way I could also do another teaching run at tomorrow's weekly evening event.
Considering that it was a work day, I commuted with bicycle and the warm up was a bit over length, I was pretty much astonished how well this went. Last time I did this half a year ago and avg 1000m time dropped 3:45 -> 3:28.
First one was the greatest. I'm sure I could've done under 3min time if only I would've done one try. I was looking for the 200m splits and "restrained" myself cause I couldn't believe I could run this fast. Second wasn't as fun anymore but still felt good. On 3rd and 4th try there was quite a few cooper runners (apparently a floorball team) and for some reason I was passing them always in the curve and that can be seen in the time. Then for the last km, the track was free. I decided to give all I got and almost executed my plan. What comes to the "almost", it was purely because I started the final sprint maybe 200m too late (I started it lap before the finish). I didn't feel lactate enough to be 100% pleased with the last one.
1. 3:30, 126 -> 174, avg 164
recovery avg 140
2. 3:31, 119 -> 180, avg 169
r-avg 144
3. 3:37, 137 -> 179, avg 173
r-avg 145
4. 3:32, 128 -> 180, avg 173
r-avg 145
5. 3:12, 147 -> 189, avg 179
r-avg 152