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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jagge

In the 31 days ending Mar 31, 2009:

activity # timemileskm+mload
  MTB30 31:46:08 227.85(8:22) 366.69(5:12) 1506638.1
  Running16 15:57:40 15.53 25.0 130199.9
  Skiing5 8:14:00 15.53 25.080.3
  Forest run5 7:44:00 9.53 15.3382.3
  Orienteering4 4:14:28 10.92 17.57 245734.7
  Strength6 2:30:0030.0
  Total58 70:26:16 279.36 449.59 17653465.2
  [1-5]26 35:16:40

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Tuesday Mar 31, 2009 #

Running 1:17:00 intensity: (10:00 @1) + (53:00 @2) + (14:00 @3)

10.5km @ 4:59, avg 140
3.0km @ 4:28, avg 151
+ warm-down

Strength 20:00 [2]

6 PM

MTB 52:59 [0] 10.55 km (5:01 / km) +228m 4:32 / km

MTB 13:27 [0] 2.99 km (4:30 / km) +45m 4:11 / km

MTB 11:41 [0] 2.03 km (5:45 / km) +59m 5:01 / km

Monday Mar 30, 2009 #

Forest run 1:39:00 [2] 15.33 km (6:27 / km)
ahr:137 max:159

1:38:54 15.33 km

1km: 6:28 (6:28)
2km: 6:53 (6:40)
3km: 6:23 (6:34)
4km: 6:08 (6:28)
5km: 6:07 (6:24)
6km: 6:22 (6:23)
7km: 6:08 (6:21)
8km: 6:06 (6:19)
9km: 6:25 (6:20)
10km: 6:22 (6:20)
11km: 6:14 (6:20)
12km: 6:21 (6:20)
13km: 8:38 (6:30)
14km: 5:52 (6:28)
15km: 6:26 (6:27)
15.33km: 5:45 (6:27)
6 PM

MTB 1:39:00 [0] 15.34 km (6:27 / km) +847m 5:03 / km

Sunday Mar 29, 2009 #

Note

Weight 1.07 G so I have reached my target. Now I'll just try staying here, it may mean I will have to loose some weight.

Forest run 1:45:00 [1]

Paths,Uusimäki. Lots of snow.
12 PM

MTB 1:49:11 [0] 15.38 km (7:06 / km) +877m 5:31 / km

Saturday Mar 28, 2009 #

Running 1:10:00 [1]

3 PM

MTB 1:11:19 [0] 11.93 km (5:59 / km) +964m 4:15 / km

Friday Mar 27, 2009 #

Running 1:25:00 [1]

1km: 5:46 (5:46)
2km: 5:47 (5:46)
3km: 5:42 (5:45)
4km: 6:02 (5:49)
5km: 5:50 (5:49)
6km: 5:38 (5:47)
7km: 5:37 (5:46)
8km: 5:47 (5:46)
9km: 7:04 (5:55)
10km: 5:56 (5:55)
11km: 6:09 (5:56)
12km: 6:13 (5:57)
13km: 6:08 (5:58)
14km: 8:27 (6:09)

Strength 20:00 [2]

7 PM

MTB 1:29:24 [0] 14.13 km (6:20 / km) +320m 5:41 / km

Thursday Mar 26, 2009 #

Running warm up/down 35:00 intensity: (15:00 @1) + (20:00 @2)

Running intervals 20:00 [5]

indoor track 5 x 1000m, 2 min rest
3:33, 3:25, 3:24, 3:26, 3:22
Nothing special.
8 AM

MTB 56:30 [0] 11.6 km (4:52 / km) +660m 3:48 / km

Wednesday Mar 25, 2009 #

8 AM

MTB 1:31 [0] 0.05 km (29:10 / km) +6m 18:30 / km

MTB 23:50 [0] 10.64 km (2:14 / km) +155m 2:05 / km

MTB 5:03 [0] 0.22 km (22:57 / km) +74m 8:34 / km

5 PM

MTB 31:43 [0] 12.71 km (2:30 / km) +263m 2:16 / km

Tuesday Mar 24, 2009 #

Forest run (Night) 1:20:00 [2]

head lamp run
8 PM

MTB 1:29:45 [0] 12.68 km (7:05 / km) +760m 5:27 / km

Sunday Mar 22, 2009 #

Running warm up/down 20:00 [1]

Running race 40:12 [4] 10.0 km (4:01 / km) +130m 3:46 / km
ahr:171 max:180

SIlvola test run. Some parts slippery, running on clear ice. Clim from Polar barometric altimeter, no idea how correct it is - bu tthis route is pretty hilly.
2 PM

MTB 1:41:48 [0] 13.81 km (7:22 / km) +1156m 5:12 / km

Saturday Mar 21, 2009 #

Skiing (skate) 1:39:00 [2] 25.0 km (3:58 / km)

Most likely today's waxing was made spring 2007. No idea what kind of wax, but likelu Rex's blue. I don't have that many different glide waxes you know...

Note

Watching BergensNatten night O relay live gps tracking from Bergen. Looking good.
4 PM

MTB 2:10:58 [0] 35.0 km (3:45 / km) +1482m 3:05 / km

Friday Mar 20, 2009 #

Running 30:00 [2]

Strength 25:00 [2]

Thursday Mar 19, 2009 #

Running 1:17:00 intensity: (27:00 @1) + (30:00 @2) + (7:00 @3) + (13:00 @5)

10 x 400m 76 sec + warmup/down.

Wednesday Mar 18, 2009 #

Forest run (Night) 1:25:00 [2]

Head lamp run.
3 PM

Orienteering 1:53:49 [0] 12.43 km (9:09 / km) +1054m 6:26 / km

8 PM

MTB 18:20 [0] 0.77 km (23:45 / km) +162m 11:35 / km

MTB 1:14:27 [0] 10.63 km (7:00 / km) +1227m 4:26 / km

Tuesday Mar 17, 2009 #

8 AM

MTB 44:47 [0] 7.83 km (5:43 / km) +120m 5:19 / km

Orienteering 4:49 [0] 0.29 km (16:33 / km) +112m 5:40 / km

MTB 11:25 [0] 0.32 km (35:08 / km) +188m 9:02 / km

5 PM

MTB 36:47 [0] 11.42 km (3:13 / km) +81m 3:07 / km

Monday Mar 16, 2009 #

Note

I browsed Hirppas O photo site. Here is me sprinting at Halikko relay finish chute:
http://hirppa.kuvat.fi/kuvat/Suunnistus/2007/07_10...

Both feet are touching ground at the same time, look's like I was walking! Am I the worst sprinter ever or what? I need some 400m track intervals.

Running 1:05:00 [1]

Tired.
8 AM

MTB 18:02 [0] 9.97 km (1:49 / km) +60m 1:45 / km

11 AM

MTB 1:25 [0] 0.05 km (28:55 / km)

5 PM

MTB 34:32 [0] 12.23 km (2:49 / km) +215m 2:36 / km

7 PM

MTB 1:10:05 [0] 10.8 km (6:29 / km) +1290m 4:04 / km

Sunday Mar 15, 2009 #

Skiing (classic) 1:00:00 intensity: (50:00 @1) + (10:00 @3)

Uphills at 3, the rest easily. I had Vauhti speed gel fluor on Rex's blue wax as glide waxing and as grip I had Start ice glister on bottom, some Start Terva +1/2...-1/2 wax and a tiny little bit Swix Red +2...-1 on it, just to get some red color there, and on all that I put a thin layer of Swix +2...+5 Krystal WR75 fuorinated racing wax (look's a lot like good old silver klister in hardwax format). As you may guss by now, I am true amateur in waxing skis ... I had Rex's blue on my skiis at +1C! You have permission to laugh at me.
C • sounds like a gourmet recipe 5
1 PM

MTB 1:31:20 [0] 20.94 km (4:22 / km) +901m 3:35 / km

5 PM

Orienteering 1:24:50 [0] 4.85 km (17:30 / km) +1291m 7:30 / km

9 PM

MTB 17:08 [0] 0.67 km (25:34 / km) +211m 9:56 / km

Saturday Mar 14, 2009 #

Running 45:00 [2] 10.0 km (4:30 / km)
ahr:153

10 km at 4:30 pace.

Running 40:00 [1]

3 x Malminkartano hill + jogging.
11 AM

MTB 10:29 [0] 0.42 km (25:05 / km) +37m 17:23 / km

5 PM

MTB 1:30:55 [0] 15.66 km (5:48 / km) +694m 4:45 / km

Friday Mar 13, 2009 #

Running 45:00 [2]

7 PM

MTB 51:48 [0] 8.76 km (5:55 / km) +335m 4:58 / km

Thursday Mar 12, 2009 #

Running warm up/down 22:00 [1]

Running tempo 19:28 [4] 5.0 km (3:54 / km)
ahr:170 max:178

5k on road. Some slippery places but mostly ok. Forerunner claims it was 5050m but map says 5000 m.

Strength 30:00 [2]

7 PM

MTB 19:29 [0] 5.03 km (3:53 / km) +64m 3:39 / km

Wednesday Mar 11, 2009 #

Note

Korttelikuppi live is about to start here in 15 minutes:
http://www.yokuppi.net/tracker/cgi-bin/reitti.cgi
Terkelsen and Hirppa may pop up, most likely no others (according to the start list).

- Terkelsen is there. So, my own training must wait, I'll have some mämmi now and see how Terkis will do today.
- Hirppa is there too.

Skiing (skate) 1:25:00 [1]

Tuesday Mar 10, 2009 #

Note

Good news! Bubi returned today to the Helsinkin olympic stadion. It hasn't been seen for a year, but now it's back. It's a big star here:
http://nationaljillographic.blogspot.com/2007/12/b...

Here's clip from the 2007 game:
http://www.youtube.com/watch?v=ZMKGuoLGvo8
C • Bubo 5

Running 35:00 [1]

Shoes: Salomon XT Wings
(last shoe test run)

Sunday Mar 8, 2009 #

Orienteering (Street O) 51:00 [4]

Myyrmäki, historic street O, map from 1970. The first unmapped town wasn't difficult for me because I live in that one, but the second one wasn't that easy - lost about minute or two there.

http://www.pihkaniskat.fi/kr/korttelitulos20090308...
C • Congrats! 1

Running warm up/down 50:00 [1]

Saturday Mar 7, 2009 #

Skiing (classic) 2:00:00 intensity: (1:00:00 @1) + (1:00:00 @2)

12 PM

MTB 1:54:13 [0] 22.01 km (5:11 / km)

3 PM

MTB 22:46 [0] 3.1 km (7:21 / km)

4 PM

MTB 50:27 [0] 10.85 km (4:39 / km)

MTB 26:09 [0] 3.09 km (8:28 / km)

Friday Mar 6, 2009 #

Running 50:00 [1]

Shoes: Salomon XT Hawk

Strength 25:00 [2]

Thursday Mar 5, 2009 #

Forest run (Night) 1:35:00 [2]

Shoes: Salomon XT Hawk
headlamp run

Note

Lahden Suunnistajat -37 has arrvied to AP.
http://www.attackpoint.org/group.jsp/group_133
So fine, I hope they will stay.
8 AM

MTB 20:22 [0] 10.25 km (1:59 / km) +172m 1:50 / km

Wednesday Mar 4, 2009 #

Running 50:00 [1]

Shoes: Salomon XT S-Lab 2

Strength 30:00 [2]

8 PM

MTB 58:25 [0] 7.52 km (7:46 / km) +350m 6:18 / km

Tuesday Mar 3, 2009 #

Running intervals 1:22:00 intensity: (50:00 @1) + (10:00 @2) + (22:00 @5)

Warmup/down + some intervals on indoor track.

5 x 1000m 3:45, 3:35, 3:30, 3:25, 3:23
6 x 200m 33-36s

I had quite bad feeling in my lungns, so I tried not push too hard. I guess the flu week did just what I expected.

Monday Mar 2, 2009 #

Note
(rest day)

Houston, we have a toilet. I sat there most of the evening. What a relief.

Sunday Mar 1, 2009 #

Skiing 2:10:00 [2]

10 AM

MTB 2:14:38 [0] 25.31 km (5:19 / km) +1063m 4:24 / km

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