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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jagge

In the 31 days ending Jan 31, 2009:

activity # timemileskm+mload
  MTB17 18:43:04 116.23(9:40) 187.06(6:00) 901622.5
  Orienteering9 12:23:01 15.75 25.35 1673126.8
  Forest run6 9:16:00 7.58 12.2101.6
  Running11 9:12:0085.2
  Skiing3 3:46:00 9.38 15.149.2
  Hiking1 1:44:0010.4
  Strength4 1:42:0020.4
  Bike (indoor)3 1:08:0013.6
  Other1 20:002.0
  Total44 58:14:05 148.95 239.71 10689431.6
  [1-5]25 34:48:00

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Saturday Jan 31, 2009 #

Running 30:00 [1]

It was so cold I skipped long training and ate a big salami pizza instead. Well done.
C • This is Finland in the winter time! 2
7 PM

MTB 29:08 [0] 4.1 km (7:06 / km) +121m 6:11 / km

Friday Jan 30, 2009 #

Running 30:00 [1]

Thursday Jan 29, 2009 #

Forest run 58:00 intensity: (40:00 @2) + (18:00 @3)

running in snow with headlamp.

Wednesday Jan 28, 2009 #

Running 1:04:00 intensity: (40:00 @1) + (12:00 @3) + (12:00 @4)

7 PM

MTB 1:04:50 [0] 11.78 km (5:30 / km) +437m 4:38 / km

Tuesday Jan 27, 2009 #

Note
(rest day)

Strange feeling in stomach. Hopefully I am not getting sick. I'll have an other rest day just in case.

Monday Jan 26, 2009 #

Note

Easy week.

Sunday Jan 25, 2009 #

Orienteering (Street O) 1:27:00 [1]

26.01.2009 - Share on Ovi

Running warm up/down 35:00 [1]

Strength 25:00 [2]

10 AM

MTB 1:29:10 [0] 11.39 km (7:50 / km) +770m 5:51 / km

8 PM

MTB 31:28 [0] 5.08 km (6:12 / km) +172m 5:18 / km

Saturday Jan 24, 2009 #

Skiing 1:40:00 intensity: (1:00:00 @2) + (40:00 @3)

Friday Jan 23, 2009 #

Other (Snowshoe gps orienteering) 20:00 [1]

80 min
C • Mitä 2

Orienteering (Night) 40:00 [3]

Oittaa. 20 cm snow.
2 PM

MTB 1:08:34 [0] 2.94 km (23:20 / km) +482m 12:49 / km

Thursday Jan 22, 2009 #

Bike (indoor) warm up/down 30:00 [2]

Strength 30:00 [2]

Wednesday Jan 21, 2009 #

Running warm up/down 20:00 [1]

Orienteering race (street night) 47:00 [4]

Korttelikuppi
0:59:44 8.69 km (some after run walking included here)

1km: 5:12 (5:12)
2km: 5:40 (5:26)
3km: 5:24 (5:26)
4km: 4:53 (5:17)
5km: 5:18 (5:17)
6km: 6:38 (5:31)
7km: 6:33 (5:40)
8km: 4:52 (5:34)
8.69km: 21:48 (6:52)

results:
http://www.yokuppi.net/?page=tulokset&kisa_id=141

map & route
http://gadget.yokuppi.net/cgi-bin/reitti.cgi?act=m...
free order for controls 3-5 and 10-14. There was only on other runner, Marko who took the same order as me.
6 PM

Orienteering 24:32 [0] 1.76 km (13:54 / km) +69m 11:38 / km

Orienteering 5:59 [0] 0.67 km (8:59 / km) +57m 6:17 / km

MTB 59:44 [0] 8.71 km (6:51 / km) +362m 5:41 / km

Tuesday Jan 20, 2009 #

Forest run 1:30:00 [2]

6 PM

MTB 1:31:07 [0] 12.12 km (7:31 / km) +755m 5:44 / km

Monday Jan 19, 2009 #

Running 48:00 [2]

0:43:22 7.69 km

1km: 5:16 (5:16)
2km: 5:25 (5:21)
3km: 5:18 (5:20)
4km: 5:42 (5:25)
5km: 6:02 (5:32)
6km: 5:56 (5:36)
7km: 5:37 (5:36)
7.69km: 5:50 (5:38)

Strength 22:00 [2]

8 PM

MTB 44:24 [0] 7.72 km (5:45 / km) +305m 4:48 / km

Sunday Jan 18, 2009 #

Running 1:15:00 [1]

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

1 PM

MTB 10:22 [0] 1.66 km (6:15 / km) +108m 4:43 / km

7 PM

MTB 1:37:17 [0] 31.82 km (3:03 / km) +868m 2:41 / km

Saturday Jan 17, 2009 #

Forest run 2:05:00 [2]

Start before sunrise at 7:55 am. I had to use headlamp for about 45 minutes. Gillerberget, I ran to random directions without looking at map, navigated last 20 min to find back to car. Without compass too. Lots of fun.

2:05:15 11.8 km

1km: 9:35 (9:35)
2km: 9:52 (9:44)
3km: 9:41 (9:43)
4km: 9:22 (9:38)
5km: 10:39 (9:50)
6km: 9:17 (9:44)
7km: 11:58 (10:04)
8km: 12:30 (10:22)
9km: 12:45 (10:38)
10km: 10:05 (10:34)
11km: 12:07 (10:43)
11.8km: 9:03 (10:36)

Skiing (skate) 1:00:00 [2] 15.1 km (3:58 / km)

at Paloheinä 1,8 km loop

0:59:44 15.03 km

1km: 4:02 (4:02)
2km: 3:29 (3:46)
3km: 3:58 (3:50)
4km: 3:42 (3:48)
5km: 3:54 (3:49)
6km: 3:45 (3:48)
7km: 4:05 (3:51)
8km: 3:58 (3:52)
9km: 3:54 (3:52)
10km: 4:05 (3:53)
11km: 3:40 (3:52)
12km: 4:11 (3:54)
13km: 4:04 (3:54)
14km: 4:18 (3:56)
15km: 4:08 (3:57)
15.03km: 10:21 (3:58)
C • Paloheinä 2
8 PM

MTB 1:01:23 [0] 15.1 km (4:04 / km) +621m 3:22 / km

MTB 6:40 [0] 1.7 km (3:55 / km) +39m 3:31 / km

MTB 49:30 [0] 12.41 km (3:59 / km) +518m 3:18 / km

Friday Jan 16, 2009 #

Forest run (Night) 1:08:00 [2]

head lamp run from home.
7 PM

MTB 1:10:16 [0] 8.8 km (7:59 / km) +533m 6:08 / km

Thursday Jan 15, 2009 #

Note
(rest day)

A new spot in my left foot is sore from yesterays run.

Wednesday Jan 14, 2009 #

Running 1:00:00 intensity: (10:00 @1) + (27:00 @2) + (23:00 @4)

test run, 5.9km 23:05
http://www.routegadget.net/run/cgi-bin/reitti.cgi?...

21 min would be decent time for a H40 orienterer. Luckily I am still H35 runner. But need to improve 8 sec / month.
8 PM

MTB 59:30 [0] 11.06 km (5:23 / km) +454m 4:28 / km

Tuesday Jan 13, 2009 #

Running 42:00 [1]

Bike (indoor) 18:00 [2]

6 PM

MTB 42:38 [0] 5.74 km (7:26 / km) +456m 5:19 / km

Monday Jan 12, 2009 #

Note

Tonight's head lamp run gps tracking start in few minutes:
http://www.routegadget.net/tracker/cgi-bin/reitti....
C • welcome 3

Forest run 1:29:00 [2] 12.2 km (7:18 / km)

1:28:46 12.2 km

1km: 7:55 (7:55)
2km: 7:03 (7:29)
3km: 7:58 (7:39)
4km: 7:14 (7:32)
5km: 6:59 (7:26)
6km: 7:03 (7:22)
7km: 6:56 (7:18)
8km: 6:33 (7:13)
9km: 8:02 (7:18)
10km: 8:05 (7:23)
11km: 5:58 (7:15)
12km: 7:02 (7:14)
12.2km: 9:12 (7:16)
6 PM

MTB 1:28:47 [0] 12.21 km (7:16 / km) +948m 5:14 / km

Sunday Jan 11, 2009 #

Forest run 2:06:00 intensity: (2:00:00 @1) + (6:00 @3)

Kirkkonummi. today and yeasteray no any pain at all in heel/achilles. First time for months. Time to increase volume?


2:11:52 10.98 km

1km: 11:51 (11:51)
2km: 11:06 (11:28)
3km: 10:00 (10:59)
4km: 13:05 (11:30)
5km: 11:04 (11:25)
6km: 11:34 (11:26)
7km: 13:38 (11:45)
8km: 11:10 (11:41)
9km: 11:41 (11:41)
10km: 13:54 (11:54)
10.98km: 13:00 (12:00)
11 AM

Orienteering 2:11:52 [0] 10.99 km (12:00 / km) +862m 8:37 / km

Saturday Jan 10, 2009 #

Orienteering 1:30:00 intensity: (30:00 @1) + (15:00 @2) + (45:00 @4)

Gunnars, Inkoo, with Tomi.
1:33:10 9.86 km

1km: 9:47 (9:47)
2km: 15:35 (12:41)
3km: 7:07 (10:50)
4km: 8:16 (10:11)
5km: 7:36 (9:40)
6km: 7:02 (9:14)
7km: 7:31 (8:59)
8km: 7:41 (8:49)
9km: 12:53 (9:16)
9.86km: 11:08 (9:26)

Thursday Jan 8, 2009 #

Orienteering (Night) 1:19:00 [2]

At Kalajärvi with Tomi. I was lost most of the time, especially at east part of the map - like always there. Without gps or hrm, just map and compass with a big bubble.

Wednesday Jan 7, 2009 #

Bike (indoor) 20:00 [2]

Strength 25:00 [2]

Tuesday Jan 6, 2009 #

Orienteering 1:57:00 [2]

1:57:18 11.69 km

1km: 12:44 (12:44)
2km: 8:50 (10:47)
3km: 8:22 (9:59)
4km: 9:13 (9:47)
5km: 9:04 (9:39)
6km: 9:49 (9:40)
7km: 11:59 (10:00)
8km: 9:15 (9:55)
9km: 10:11 (9:56)
10km: 10:37 (10:00)
11km: 10:31 (10:03)
11.69km: 9:28 (10:01)
8 AM

Orienteering 1:31 [0] 0.11 km (13:40 / km) +2m 12:32 / km

Orienteering 1:59:07 [0] 11.82 km (10:05 / km) +683m 7:49 / km

Monday Jan 5, 2009 #

Note


My weight at Dec 31 was 1.0872 G. My goal 1.08 G was realistic, but I ate all too much cookies and cake and wasn't able to train as much as I thought. And G didn't go up during christmas as I hoped. I guess I should have send those cookies & cakes overseas instead of eating them.

So, the questins still remains open, when will I reach the 1.08G. Hopefully in a month or two.
C • lunch proposal 1

Sunday Jan 4, 2009 #

Hiking 1:44:00 [1]

10 x Malminkartano hill. 60% jogging.

1:43:12 13.32 km

1km: 7:24 (7:24)
2km: 7:41 (7:32)
3km: 8:15 (7:46)
4km: 8:03 (7:50)
5km: 8:07 (7:54)
6km: 8:15 (7:57)
7km: 8:22 (8:01)
8km: 8:07 (8:02)
9km: 8:11 (8:03)
10km: 8:00 (8:02)
11km: 6:45 (7:55)
12km: 6:34 (7:49)
13km: 7:14 (7:46)
13.32km: 6:38 (7:44)
1 PM

MTB 1:43:47 [0] 13.33 km (7:47 / km) +852m 5:54 / km

Saturday Jan 3, 2009 #

Running 44:00 [1]

0:43:27 6.81 km

1km: 6:19 6:19
2km: 6:36 6:27
3km: 6:16 6:24
4km: 6:20 6:23
5km: 6:31 6:24
6km: 6:13 6:22
6.81km: 6:18 6:22

Running 54:00 intensity: (28:00 @1) + (26:00 @2)

0:53:44 9.38 km

1km: 6:24 6:24
2km: 6:27 6:25
3km: 6:34 6:28
4km: 6:25 6:27
5km: 5:34 6:17
6km: 4:51 6:02
7km: 5:07 5:54
8km: 5:05 5:48
9km: 5:14 5:44
9.38km: 5:10 5:43
5 PM

MTB 54:29 [0] 9.4 km (5:48 / km) +215m 5:12 / km

Friday Jan 2, 2009 #

Running 50:00 [1]

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