Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Veijo

In the 31 days ending Jan 31, 2012:

activity

time

miles

XC-skiing

27:33:00

204.74

(8:04)

329.5

(5:01)

Running

2:52:00

20.63

(8:20)

33.2

(5:11)

Strength

1:22:00

Cycling

29:00

5.28

(5:29)

8.5

(3:25)

Ski-orienteering

16:00

3.11

(5:09)

5.0

(3:12)

Total

32:32:00

233.76

376.2

averages - sleep:4.4

2:05

0:00

» now

Tuesday Jan 31, 2012 #

Note
(rest day)

Very cold weather makes training difficult at the moment.

Monday Jan 30, 2012 #

Note
(rest day)

Short sleep and long working day, 5:00-20:00.

Sunday Jan 29, 2012 #

2 PM

XC-skiing 1:20:00 [1] 13.0 km (6:09 / km)

Mostly very easy classic.

Saturday Jan 28, 2012 #

1 PM

XC-skiing 1:00:00 [2] 12.5 km (4:48 / km)

Quite easy classic. Clear, sunny, and cold.

Friday Jan 27, 2012 #

6 PM

Running 33:00 [2] 6.2 km (5:19 / km)

Quite easy running. Cold!

Thursday Jan 26, 2012 #

7 PM

XC-skiing 50:00 [2] 10.5 km (4:46 / km)

XC-skiing 40:00 [4] 10.5 km (3:49 / km)

Classic. 4-5 tough intervals of which 1-2 were somewhat at "overspeed" intensity. Skiing felt ok, but should have taken a bit easier. Some back-problems due to that "forced" pushing on uphills...

Wednesday Jan 25, 2012 #

5 PM

XC-skiing 2:02:00 [2] 25.0 km (4:53 / km)

Long classic. Very strong and easy feeling till the end.

Tuesday Jan 24, 2012 #

8 AM

XC-skiing 53:00 [2] 9.0 km (5:53 / km)

Classic. A bit sticky slide after snowing fresh powder snow at night... -11C.

7 PM

XC-skiing 40:00 [2] 8.0 km (5:00 / km)

Another short skiing trip with classical style. The weather was couple of degrees colder and pretty close to the comfort limit.

Monday Jan 23, 2012 #

5 PM

Cycling warm up/down 17:00 [2] 5.0 km (3:24 / km)

Strength 44:00 [3]

A bit "heavier" set than a week ago.

Sunday Jan 22, 2012 #

3 PM

XC-skiing 1:31:00 [2] 16.0 km (5:41 / km)

Easy classic. Rather average feeling this time.

Saturday Jan 21, 2012 #

10 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Ski-orienteering race 16:00 [5] 5.0 km (3:12 / km)

Ski-o sprint. Took a look at ski-o map first time this winter during the race. Did quite solid performance although my o-technique and skiing abilities were not at their best on narrow and soft tracks. Not any bigger mistakes. Fun!

XC-skiing warm up/down 10:00 [2] 2.0 km (5:00 / km)

7 PM

XC-skiing 46:00 [2] 8.0 km (5:45 / km)

Easy classic. Felt good.

Friday Jan 20, 2012 #

7 PM

XC-skiing 1:03:00 [2] 12.0 km (5:15 / km)

Easy skating with couple of faster (but still easy) intervals. Ok feeling.

Thursday Jan 19, 2012 #

Note
slept:4.4 (rest day)

Long working day after short night sleep due to a visit to the capital.

Wednesday Jan 18, 2012 #

6 PM

XC-skiing 1:36:00 [3] 20.0 km (4:48 / km)

Classic. Got an injury, hopefully a minor one, to my left hamstring. Not so good feeling overall.

Tuesday Jan 17, 2012 #

9 PM

XC-skiing 51:00 [2] 11.0 km (4:38 / km)

Basic skating. Expected more muscle pain after yesterday. Not too bad.

Monday Jan 16, 2012 #

5 PM

Strength 38:00 [3]

Strength at gym. A mixture of basic, explosive and aerobic strength. Good set!

Cycling warm up/down 12:00 [2] 3.5 km (3:26 / km)

8 PM

XC-skiing 41:00 [2] 8.0 km (5:08 / km)

Perfect frosty conditions for classical style skiing.

Sunday Jan 15, 2012 #

1 PM

XC-skiing 1:57:00 [2] 20.0 km (5:51 / km)

Long classic. First hour very easily, the second one a bit faster.

Saturday Jan 14, 2012 #

12 PM

XC-skiing 1:30:00 [2] 15.0 km (6:00 / km)

Slow classic.

9 PM

Running 31:00 [3] 6.0 km (5:10 / km)

Evening run after a long break from running. The legs felt quite heavy, but this did good. I've had some problems with my back for the last few days.

Friday Jan 13, 2012 #

8 PM

XC-skiing tempo 1:01:00 [4] 14.0 km (4:21 / km)

Quite hard skating. Very much new snow so the tracks were soft and heavy to ski.

Thursday Jan 12, 2012 #

Note
(rest day)

Wednesday Jan 11, 2012 #

Note
(rest day)

Tuesday Jan 10, 2012 #

5 PM

XC-skiing long 2:05:00 [2] 24.5 km (5:06 / km)

Long classic. Very good long workout with easy enough speed.

Monday Jan 9, 2012 #

8 PM

XC-skiing 1:20:00 [2] 15.5 km (5:10 / km)

Mostly skating. Not any clear idea for this session. Just basic stuff.

Sunday Jan 8, 2012 #

11 AM

XC-skiing 1:00:00 [2] 13.0 km (4:37 / km)

Classic.

XC-skiing 20:00 [3] 5.5 km (3:38 / km)

and skating. That means it was pursuit.

Saturday Jan 7, 2012 #

1 PM

XC-skiing 45:00 [2] 10.5 km (4:17 / km)

First time classical style this winter. Now it is real winter, -17 C!

Friday Jan 6, 2012 #

12 PM

XC-skiing warm up/down 40:00 [2] 6.5 km (6:09 / km)

XC-skiing race 27:00 [5] 10.0 km (2:42 / km)

County relay, 10k skating. Very happy with my performance - I think I did the best I could at the moment on skis! Managed to stay calm, start easy enough, and push harder towards the end. Still some problems with the legs, but very good feeling compared to preceding days.

C • well done! 2

Thursday Jan 5, 2012 #

8 PM

Running 16:00 [2] 3.0 km (5:20 / km)

Easy running. Calf muscles started to hurt after 10 min running.

Wednesday Jan 4, 2012 #

7 PM

XC-skiing 40:00 [2] 7.5 km (5:20 / km)

Slow skiing. Same shit... Tried some recovery methods such as massage, sauna etc. afterwards, hope it brings some sort of a miracle to change this feeling.

Tuesday Jan 3, 2012 #

5 PM

XC-skiing 55:00 [2] 11.0 km (5:00 / km)

Skating. The upper body felt quite fresh, but the lower body is totally out of games. Took a few faster intervals.

Monday Jan 2, 2012 #

8 PM

Running 1:12:00 [3] 15.0 km (4:48 / km)

Moderate running. Snowstorm was warmly welcomed but the wind was damn chilly! The legs are in pretty bad jam at the moment (especially calves).

C • Vanha palautuu hithaasti . ... 3

Sunday Jan 1, 2012 #

4 PM

XC-skiing 50:00 [2] 11.0 km (4:33 / km)

Easy skating. Still stiffness and painful muscles...

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