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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Veijo

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running15 10:28:00 73.82(8:30) 118.8(5:17) 115
  XC-skiing9 8:48:00 63.38(8:20) 102.0(5:11)
  Walking8 4:57:00 19.26(15:25) 31.0(9:35)
  Orienteering4 3:16:00 18.02(10:53) 29.0(6:46)
  Strength1 50:00
  Total28 28:19:00 174.48 280.8 115

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Tuesday Apr 30, 2013 #

3 PM

Running 19:00 [3] 3.8 km (5:00 / km)

Short run. No nowhere (suom. ei mihi).

Monday Apr 29, 2013 #

9 PM

Running 44:00 [2] 8.0 km (5:30 / km) +115m 5:08 / km

Basic running. Still stiff legs, otherwise ok.

Sunday Apr 28, 2013 #

6 PM

Walking 1:05:00 [1] 6.5 km (10:00 / km)

Saturday Apr 27, 2013 #

11 AM

Running warm up/down 27:00 [2] 5.0 km (5:24 / km)

Orienteering race 1:26:00 [5] 13.0 km (6:37 / km)

Finnspring long, 11.7 km course, 22/61, +10 min to the lead. First start and long distance on 1:15000 scale map. Started easily and did good work, but on half way lost some of concetration and missed 3 times on a row. I was quite tired at the end, but this was ok start for the summer season. Could have orienteered 5 min faster and I can improve especially my uphill running a lot! Seems like my feeling of improved running shape is reality.

Friday Apr 26, 2013 #

5 PM

Running warm up/down 30:00 [2] 5.5 km (5:27 / km)

Orienteering 20:00 [3] 2.5 km (8:00 / km)

Short preparation for tomorrow, 2 x 10 min butterfly. Very nice barerock terrain and good weather. Specs for the race: keep it straightforward!

Walking 10:00 [1] 1.0 km (10:00 / km)

Thursday Apr 25, 2013 #

Note
(rest day)

Just 25 min walking.

Wednesday Apr 24, 2013 #

8 PM

Running warm up/down 13:00 [2] 2.5 km (5:12 / km)

Orienteering 48:00 [4] 5.5 km (8:44 / km)

4.8 km course in 48 min so I managed just 10 min/km. I have to lower my expectations towards saturday. My running ability on stony surface is not so good, and I have lots of work to do with orienteering technique too. The shape per se feels good! :)

Tuesday Apr 23, 2013 #

Note
(rest day)

Lazy bastard made of sugar.

Monday Apr 22, 2013 #

7 PM

Walking 58:00 [1] 6.5 km (8:55 / km)

Sunday Apr 21, 2013 #

2 PM

Running long 1:40:00 [2] 18.5 km (5:24 / km)

Long run on gravel. These are the hardest training sessions when you don't have fresh legs. That was the case today. I had to walk at some points. Felt like dried squirrel.

Walking 13:00 [2] 1.5 km (8:40 / km)

Saturday Apr 20, 2013 #

3 PM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Orienteering tempo 42:00 [4] 8.0 km (5:15 / km)

O-summer 2013 started! Almost snow-free, fast terrain, and sunshine. What more can you hope for? Good performance + running. 2 min mistakes

Friday Apr 19, 2013 #

9 PM

Running warm up/down 23:00 [3] 5.0 km (4:36 / km)

Running tempo 19:20 [5] 5.0 km (3:52 / km)

5 k "full speed" from Heikki. Not happy with my time, just 5 sec faster than in snowy new years eve when I run the first 5 k also fast. Shit.

Running warm up/down 10:40 [2] 1.5 km (7:07 / km)

Thursday Apr 18, 2013 #

Note
(rest day)

Wednesday Apr 17, 2013 #

8 PM

Running 31:00 [2] 5.5 km (5:38 / km)

Faster ground contact today. Not bad.

Tuesday Apr 16, 2013 #

9 PM

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

Running intervals 26:00 [4] 4.0 km (6:30 / km)

Warm-up 15' + 4x100m downhill + 5x70m uphill full speed / 3 min + cool down. Didn't feel good while warming up but did this anyway. It seems that I've entered an era of everlasting stiffness. Should apply more recovery methods...

Monday Apr 15, 2013 #

Note
(rest day)

Sunday Apr 14, 2013 #

2 PM

XC-skiing 1:17:00 [2] 15.0 km (5:08 / km)

Skating and a short run with a friend. Wet but still skiable. Good basic endurance session.

Running 25:00 [2] 4.0 km (6:15 / km)

8 PM

Walking 45:00 [1] 4.5 km (10:00 / km)

Saturday Apr 13, 2013 #

4 PM

Walking 1:30:00 [1] 9.5 km (9:28 / km)

Walking. Easy, but good recovery exercising.

Friday Apr 12, 2013 #

8 PM

Strength 50:00 [3]

Aerobics at home. Lots of jumping etc. The shape feels good and I believe I will be quite strong when o-season starts.

Thursday Apr 11, 2013 #

1 PM

XC-skiing 1:04:00 [2] 12.5 km (5:07 / km)

Skating again. The snow is melting very fast now, and my skis did not slide at all. It felt a bit tough no matter how slowly I tried to take it.

Wednesday Apr 10, 2013 #

6 PM

XC-skiing 1:24:00 [2] 18.0 km (4:40 / km)

Skating. The tracks were in great condition, which is surprising at this point of year. I was feeling strong so skiing was just pure enjoyment.
C • Saturday's 2

Tuesday Apr 9, 2013 #

7 PM

Running long 1:29:00 [2] 18.0 km (4:57 / km)

Long run. Light legs, quite easy breathing, good speed, and not too much muscle pain. Very good!

Walking warm up/down 6:00 [1] 0.5 km (12:00 / km)

Monday Apr 8, 2013 #

Note
(rest day)

Sunday Apr 7, 2013 #

8 PM

Running 31:00 [2] 5.5 km (5:38 / km)

Walking 10:00 [1] 1.0 km (10:00 / km)

Saturday Apr 6, 2013 #

12 PM

XC-skiing 50:00 [1] 6.0 km (8:20 / km)

2 x 25 min easy skiing. Nice daytrip on the ice and "barbeque" with sausages...
6 PM

XC-skiing 1:16:00 [2] 14.5 km (5:14 / km)

Again on the lake. Took it easily, felt some tiredness. Sunny day.

Friday Apr 5, 2013 #

7 PM

XC-skiing 1:06:00 [3] 17.0 km (3:53 / km)

Skating. The muscles are not fully recovered so should take it more easily. Crispy tracks. The snow is getting dirty so these are the final days for skiing this winter.

Thursday Apr 4, 2013 #

9 PM

Running 22:00 [2] 4.0 km (5:30 / km)

Wednesday Apr 3, 2013 #

Note
(rest day)

Well earned rest day.

Tuesday Apr 2, 2013 #

4 PM

Running 46:00 [3] 9.5 km (4:51 / km)

Moderate running 32' + 3 x 4 min hard / 3 min recovery running + easier end. My knees started to hurt a bit so I have to take the end easily. Asphalt is not my favorite surface...

Running 12:00 [4] 3.0 km (4:00 / km)

Running 15:00 [2] 2.5 km (6:00 / km)

Monday Apr 1, 2013 #

11 AM

XC-skiing 41:00 [3] 7.5 km (5:28 / km)

2 PM

XC-skiing 36:00 [2] 5.5 km (6:33 / km)

4 PM

XC-skiing 34:00 [2] 6.0 km (5:40 / km)

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