Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jagge

In the 31 days ending Mar 31, 2010:

	activity	#	time	miles		km		+m	load
	Running	26	32:27:59	179.08		288.21		420	371.2
	MTB	4	12:33:13	68.05	(11:04)	109.51	(6:53)	2700	15.1
	Skiing	5	5:09:07	33.46		53.85			62.8
	Hiking	4	2:56:08	13.12		21.11			19.3
	Strength	6	1:35:00						19.0
	Bike (indoor)	4	1:05:00						13.5
	Total	38	55:46:27	293.71		472.68		3120	500.9
	[1-5]	32	43:13:12
averages - sleep:2

7:31

0:00

» now

Wednesday Mar 31, 2010 #

8 PM

Skiing 1:07:51 [2] 12.35 km (5:30 / km)

Includes 15 min running with skiis.

Tuesday Mar 30, 2010 #

Bike (indoor) warm up/down 10:00 [2]

Strength 20:00 [2]

Running 1:30:40 [2] 13.74 km (6:36 / km)

Pram run. Holux on hat.

1:30:40 13.74 km

1km: 6:25 (6:25)
2km: 6:11 (6:18)
3km: 6:14 (6:17)
4km: 6:45 (6:24)
5km: 6:31 (6:25)
6km: 6:47 (6:29)
7km: 7:06 (6:34)
8km: 6:56 (6:37)
9km: 6:46 (6:38)
10km: 6:42 (6:38)
11km: 6:18 (6:36)
12km: 6:24 (6:35)
13km: 6:18 (6:34)
13.74km: 6:59 (6:35)

Monday Mar 29, 2010 #

Strength 15:00 [2]

Running 1:15:15 [2] 11.5 km (6:33 / km)

Pram running, track from holux. I used gps cap method by andzs. Out and back route, biggest difference was 4 meters. It makes difference where you carry it, and look like head is a lot better than shoulder. Maybe I'll use that in trainings, bit for races i can't see me having any hat on.

3 PM

Running 1 [0] 11.5 km ( / km)

Same training, track log from Forerunner. Just as comparison.

Dot analysis:
http://www.routegadget.net/gps/gpx2dotmap.php?sess...
http://www.routegadget.net/gps/gpx2dotmap.php?sess...

Red ones match pretty nicely, those were the places I had to slow down or stop for a second to make turn pram or something. I haven't done stop&go tests yet, but this looks promising. But I must try that in true forest.

Sunday Mar 28, 2010 #

Running 1:22:27 18.25 km (4:31 / km)
slept:2.0

Just below aerobic thresold for 1h + slight faster last 20 min. By feeling, no HRMs around. Felt quite easy and relaxed. Maybe because I slept so well last night :)

C • Easyness.. 1

Running warm up/down 12:00 [1]

Saturday Mar 27, 2010 #

Running race 19:33 [4] 5.0 km (3:55 / km) +30m 3:48 / km

5km test run. Flatish course, 800m soft wet snow, 4.2 km asphalt. Time is slightly dissapointing, but still about what I expected - I am far from fit.

This was my first hing intensity training since my calf injury two months ago.

C • We have time 3

Running warm up/down 36:00 [2]

Skiing (classic) 1:06:00 [2]

Classic skiing, easy recovery workout. +3C, modest grip.

10 AM

MTB 16:23 [0] 2.53 km (6:29 / km) +33m 6:05 / km

MTB 19:35 [0] 5.02 km (3:54 / km) +144m 3:25 / km

MTB 17:20 [0] 2.19 km (7:54 / km) +84m 6:38 / km

Friday Mar 26, 2010 #

1 PM

Running 1:48:00 [2] 15.0 km (7:12 / km)

Pram run. Phone's battery ran out of juice, so route is Holux gpx (if it works).
No, gpx upload gives error :(
So here it is as kml
http://www.routegadget.net/gps/GPS_test_20100326.k...

2 PM

MTB 5:06 [0] 0.13 km (38:04 / km)

MTB 1:48:24 [0] 15.08 km (7:11 / km) +415m 6:19 / km

MTB 1:48:52 [0] 15.02 km (7:15 / km) +292m 6:36 / km

Thursday Mar 25, 2010 #

Running 2:00:00 [2] 16.94 km (7:05 / km)

Pram run. Looks like holux doesn't work so well if its hidden in the bottom of jacket's pockedt and you don't wait for satellites much.

It also has default setting for sending accuracy and satellite info only once per 5 secondes. It sends coordinates every second, but the positioning framework I use in Nokia phones gives me coordinates only once per 5 seconds. Luckily there is workaround, I can send commands to the gps to send certain NMEA sentences more often so it works just fine, I just need to conect to gps myseld over BT and send the command every time before I start. RG_Tracker doest that now :)

C • Tuning Holux 4

Wednesday Mar 24, 2010 #

Note
(rest day)

http://www.routegadget.net/gps/gpstest2010-03-23.k...

Yesterday's head lamp run. More serious gps test. I ran in forest, lots of snow but there's paths made by dogwalkers. GPS conditions were a bit stange, Forerunner showed 9..12 m accuracy in the beginning, usually its better. I had to wait on top of Malminkartano artifical hill for quite some time to get it down to 6 meters. It was slowly snowing but nothing special. Maybe it was just bad satellite moment. Anyway, when I got good accuracy readings I ran X in two places and one triange. I changed directions and ran both X's both on my way to triangle and again on my way home.

Fore did good job at X but was in trouble at far end corner of the triangle. Holux did kind of better hob at triangle, but X's were not as accurate and it was kind of lost between last X and triangle.

The open area near triangle and second X is huge steep mountain of debris. It blocks that part of the sky.

Fore was on my wrist and Holux on my left shoulder. I did wear Holux like that just because I plan to carry it like that for O. As you can see X by Holux is not as tight as Fore's X. Also if you take a close look at east part of the first X it looks like I would have run loop instead of the same path out and back. That's what happens if you keep gps close to your body. Body shadow is stronger and when you turn around the opposite side satelites are shadowed and shadowed ones are shadowles after the turn. Fore is on wrist, body is furher away so the effect is not that strong. You can see the same in fore's track but effect is lot smaller. Holux's X is not as thingh as Fore's partly because this body shadow effect, so Fore may not be as much better as Holux as one might think after first look. Fore would suffer from same effect if held like Holux here. Also the track by Holux isn't that bad, accuracy at X is +- 15m at worst. Fore was actually worse than that at triangle, +-20m. But still I have feeling Fore may be a bit better. But we'll see that later.

In yesterday's test I had gps in pram pocked. So no body shadow. If you take a look at yesterday's track's "hooks" you'll notice that turn-around-body'shadow effect is missing. I think I will next try carrying Holux on my wrist just as Fore. But I guess I'll carry it on my shoulder while orienteering just as I did here. I am used to use my wrist to hit branches away - that's not a good place for electonics.

Anyway, Holux looks promising. Nothing spectacular and not better than those units I already had, but it's light and small asn accuracy looks just about fine. And no sign of spikes like ibt 474 (MTK 1) did.

Tuesday Mar 23, 2010 #

Note

Yesterday's GPS comparison tracklog. Garmin Forerunner, Globalsat bt335 and Holux m1200e.
http://www.routegadget.net/gps/GPSvertailu2010-03-...

Must do more tests to see is my new holux unit fine or not. Now looks like it most likely will not be quite as good as Fore and Globalsat, but maybe not really bad either for a 30 gram / 38 euros unit.

C • MTK loggers 4

Running 1:09:02 [2] 9.29 km (7:26 / km)

2 PM

MTB 1:10:48 [0] 9.94 km (7:07 / km) +222m 6:24 / km

MTB 1:08:52 [0] 9.93 km (6:56 / km) +184m 6:21 / km

8 PM

Running 57:58 [2] 8.86 km (6:33 / km)

Head lamp run & gps test.

Monday Mar 22, 2010 #

Running 1:53:11 [2] 16.5 km (6:52 / km)

Pram jogging and gps comparison test.

3 PM

MTB 42 [0] 0.46 km (1:31 / km) +114m 41 / km

MTB 1:52:42 [0] 16.34 km (6:54 / km) +311m 6:18 / km

MTB 1:52:43 [0] 16.43 km (6:52 / km) +483m 5:59 / km

MTB 1:51:46 [0] 16.44 km (6:48 / km) +418m 6:02 / km

Sunday Mar 21, 2010 #

Running 1:31:14 [2] 12.6 km (7:14 / km)

Pram run.

Saturday Mar 20, 2010 #

Running 1:06:13 [2] 9.08 km (7:18 / km)

Head lamp run.

Friday Mar 19, 2010 #

Strength 15:00 [2]

Running 1:52:02 [2] 14.27 km (7:51 / km)

Pram run. Wet snow and slush made it slow.

Thursday Mar 18, 2010 #

Note

Pram run gps tracking begins in 20 minutes.
http://www.routegadget.net/tracker/cgi-bin/reitti....
OOM (Oliver O'Brien's Map) as backround map.

C • Hyvän 1

Running 1:11:06 [2] 11.07 km (6:25 / km)

Pram run.

Wednesday Mar 17, 2010 #

Running 1:33:17 [2] 14.59 km (6:24 / km)

Pram run. Shopping groceries at the end. Funny how accurate gps track is inside the shop building. I wonder how accurate is the new 38 eur gps I ordered few days ago. Most likely not this good.

Tuesday Mar 16, 2010 #

Running 38:22 [1] 5.21 km (7:22 / km)

Easy recovery pram run.

Monday Mar 15, 2010 #

10 AM

Running 1:10:37 [2] 11.09 km (6:22 / km)

Pram running

7 PM

Running 54:39 9.0 km (6:04 / km) +390m 5:00 / km

Head lamp run.

Sunday Mar 14, 2010 #

10 AM

Skiing 1:19:52 [2] 18.61 km (4:18 / km)

Skate skiing, incudes 11 min of running with skiis. Nice outing, perfect conditions, blue sky, sunshine, we got 2-3 cm new snow last night and tracks were groomed this morning. Round university, horse race arena and airport.

9 PM

Running 56:18 [2] 8.52 km (6:36 / km)

Head lamp run.

Saturday Mar 13, 2010 #

10 AM

Running 1:06:02 [2] 10.17 km (6:30 / km)

Pram run

5 PM

Skiing 1:08:32 [2] 15.1 km (4:32 / km)

Skate skiining. Incudes 15 min jogging with skiis.

Friday Mar 12, 2010 #

8 PM

Skiing 26:52 7.8 km (3:27 / km)

Skate skiing. Fast conditions, flat course around airport.

Running 15:00 [2]

with skiis

Thursday Mar 11, 2010 #

Running 1:18:39 [2] 10.74 km (7:20 / km)

Pram jogging.

Note

Right now MinnaR is skiing home from work:
http://www.routegadget.net/tracker/cgi-bin/reitti....

Wednesday Mar 10, 2010 #

Note

Baby singing class

Tuesday Mar 9, 2010 #

Hiking 1 [0] 5.69 km ( / km)

Pram walk + shopping.

Monday Mar 8, 2010 #

Note
(rest day)

No fever.

Sunday Mar 7, 2010 #

Note
(rest day)

Saturday Mar 6, 2010 #

Running 1:52:27 [2] 15.29 km (7:21 / km)

Pram jogging

Note
(sick)

Sick. Horrible night. I was already dehydrated after the long run, then hour later this stomach flu striked. All fluids left came out and when there was nothing left body still kept on trying for hour or two to push fluids out. 38 + fever. Now (sunday morning) i am able to drink but fever remains. A family, relatives, were staying overnight, that made it all even more miserable and unlucky. I wonder will they all be sick in a day or two.

Rest days coming.