Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Veijo

In the 30 days ending Nov 30, 2011:

activity	#	time	miles		km		+m
Running	16	9:31:00	65.24	(8:45)	105.0	(5:26)	535
Orienteering	4	6:48:00	33.24	(12:16)	53.5	(7:38)	470
Hiking	4	5:37:00	23.3	(14:28)	37.5	(8:59)
Cycling	3	4:49:00	61.52	(4:42)	99.0	(2:55)
Walking	3	3:19:00	13.98	(14:14)	22.5	(8:51)
Strength	3	1:10:00
XC-skiing	1	46:00	5.9	(7:48)	9.5	(4:51)
Total	30	32:00:00	203.19		327.0		1005

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Wednesday Nov 30, 2011 #

7 PM

Walking 1:15:00 [1] 8.5 km (8:49 / km)

Brisk walking, fresh legs. The winter was gone...

Tuesday Nov 29, 2011 #

6 PM

XC-skiing 46:00 [3] 9.5 km (4:51 / km)

Season started on real snow!! Skating.

Monday Nov 28, 2011 #

6 PM

Running 32:00 [2] 6.0 km (5:20 / km)

Sunday Nov 27, 2011 #

3 PM

Running 1:35:00 [2] 15.5 km (6:08 / km)

Slow jogging and some walking on undulating trails. The legs were quite stiff. Snowing for the first time this autumn.

Saturday Nov 26, 2011 #

6 PM

Running tempo 34:52 [4] 8.3 km (4:12 / km) +140m 3:52 / km

It was time to attack after two easy days. I felt that I'm in my best running shape ever. Quite hilly route and very strong running without pushing to the limits. Just great!

Running warm up/down 3:08 [2] 0.7 km (4:29 / km)

Hiking 1:15:00 [2] 8.5 km (8:49 / km)

Easy nordic walking after running.

Friday Nov 25, 2011 #

Note
(rest day)

Stomach problems.

Thursday Nov 24, 2011 #

9 PM

Strength 20:00 [2]

Short circuit.

Wednesday Nov 23, 2011 #

8 AM

Running 34:00 [2] 6.0 km (5:40 / km)

Morning run. Slightly slippery, which seems to affect my back negatively.

6 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Orienteering 1:21:00 [5] 12.5 km (6:29 / km) +470m 5:27 / km

Night-o. Just really tough event! Physical feeling was quite OK, but I was very tired at the end after all that climbing in somewhat cold and wet conditions. About 10 min mistakes (two bigger ones). High quality training. Course 9.1 km, running dist 12.3 km.

Tuesday Nov 22, 2011 #

9 PM

Strength 30:00 [2]

Aerobic circuit. Tomorrow I will rock!

C • I think 3

Monday Nov 21, 2011 #

8 PM

Walking 1:02:00 [1] 7.0 km (8:51 / km)

Another easy day. Felt a bit like getting sick so decided just to take it easy. Same route than yesterday.

Sunday Nov 20, 2011 #

5 PM

Hiking 55:00 [2] 7.0 km (7:51 / km)

Brisk nordic walking and jogging to end this easy training week.

Saturday Nov 19, 2011 #

6 PM

Running 42:00 [2] 7.0 km (6:00 / km)

Quite easy running with Apsu and Juhatus.

Friday Nov 18, 2011 #

6 PM

Running 31:00 [3] 6.5 km (4:46 / km) +135m 4:19 / km

Thursday Nov 17, 2011 #

9 PM

Running 20:00 [2] 4.0 km (5:00 / km)

Wednesday Nov 16, 2011 #

6 PM

Orienteering race 52:00 [5] 6.5 km (8:00 / km)

Night-o event. OK performance, although running felt a bit poor today. Couple of mistakes, about 4-5 min. Warm-up maybe would have helped, but straight to the start-line as usual. Anyway, this time I was fast enough to be in the mass start.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)

Cool down.

Tuesday Nov 15, 2011 #

8 PM

Walking 1:02:00 [1] 7.0 km (8:51 / km)

Monday Nov 14, 2011 #

6 PM

Running 35:00 [3] 7.0 km (5:00 / km) +125m 4:35 / km

Moderate intensity running on a hilly route. The usual elasticity was a bit missing...

Sunday Nov 13, 2011 #

6 PM

Hiking 1:27:00 [1] 10.0 km (8:42 / km)

Nordic walking. Expected some serious muscle pain after yeasterday, but felt pretty good. Just a bit tired legs.

Saturday Nov 12, 2011 #

9 AM

Orienteering 3:35:00 [3] 26.0 km (8:16 / km)

Sadistic orienteering course with kulukukoira. Running did not feel light today, but still it was a nice trip! We had problems around the flags.. Anyway, the fat was really burning.

Friday Nov 11, 2011 #

9 PM

Running 27:00 [2] 4.5 km (6:00 / km)

Thursday Nov 10, 2011 #

8 PM

Running 25:00 [2] 4.5 km (5:33 / km)

Wednesday Nov 9, 2011 #

6 PM

Cycling warm up/down 22:00 [3] 8.0 km (2:45 / km)

Full speed through the city but too late.

Orienteering race 1:00:00 [4] 8.5 km (7:04 / km)

Night-o. Running felt quite good, but I had difficulties with orienteering. Missed almost every control, more or less. Usually more. Totally I would estimate about 10 min. My headlamp went on and off continuously, which was also very annoying.

Cycling warm up/down 27:00 [2] 8.0 km (3:23 / km)

Cycling back home. I was freezing.

Tuesday Nov 8, 2011 #

9 PM

Strength 20:00 [1]

Short circuit.

Monday Nov 7, 2011 #

4 PM

Cycling 1:50:00 [2] 38.0 km (2:54 / km)

The legs felt tired today although the last two days were easy.

Sunday Nov 6, 2011 #

6 PM

Running 45:00 [2] 7.0 km (6:26 / km)

Easy running on trails.

Saturday Nov 5, 2011 #

3 PM

Hiking 2:00:00 [1] 12.0 km (10:00 / km)

Hiking in Vaarunvuoret. Varying landscape and very nice views to the lakes! And of course I had to visit my "home village" - Veijo!
http://kansalaisen.karttapaikka.fi/linkki?scale=40...

C • Siistiä 3

Friday Nov 4, 2011 #

7 PM

Running tempo 37:00 [4] 8.5 km (4:21 / km) +135m 4:02 / km

Tempo-run. Light stride, but the back jammed from the halfway. The shape feels pretty strong now.

Thursday Nov 3, 2011 #

7 PM

Running 45:00 [2] 8.5 km (5:18 / km)

Wednesday Nov 2, 2011 #

8 PM

Running 47:00 [2] 7.5 km (6:16 / km)

Mostly slow running including some drills, spurts and running technique.

Tuesday Nov 1, 2011 #

4 PM

Cycling long 2:10:00 [2] 45.0 km (2:53 / km)

Long cycling with a friend in the rain. Pretty good feeling after couple of easy days, although the legs felt quite "acidic" on uphills at the end.

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