35/2004 Preparations for WOC


17:45 PM: 10' cycling + 78' football + 13' cycling. 8km.


9:53 AM: 14' running. 2,5km.
18:18 PM: 10' circuit + 54' running. 10km.
 Running 54' (HR)


8:49 AM: 15' running. 3km.
15:30 PM: 88' running. 17km. 4 x 4min/3min intervals. I travelled to Vaasa
by train (4h) and it wasn't a perfect preparation for the important training.
For my surprise running felt really good when warming-up to the Metsäkallio
ski-track. I had been there twice in 1997 but had big problems finding the place.
New suburb had demolished the track and the surroundings but they had built up
new one (drawn red on the exercise map below). I planned a new training pattern
and got into the work. Feeling wasn't "best ever" but I still decided to tease
myself a bit. MAX HR was 197 after the last interval and DID hurt. When I cooled
down back to the hotel, HR wasn't much under 150. Recovery sucks.
Visiting VaaSu o-school in the evening for couple of hours. Maybe a short walk
helped a bit.
 Intervals 25' (HR)
Interval-loop on map (MAP)


9:00 AM: 20' running. 4km. Feeling ok.
12:22 PM: 21' running + 30' orienteering + 23' running. 13,5km.
19:17 PM: 15' cycling + 11' running. 2,5km.
 Running/Orienteering 74' (HR)
Cycling/Running 27' (HR)


11:43 AM: 40' running. 7km. Fully recovered.


8:37 AM: 18' running. 3,5km. Mentally tired, physically very good feeling.
12:17 PM: 17' running + 47' orienteering. 12km. 1st place in heat 1 (FC
long qualification in Kuhmo). I haven't seen yet the split times but my assumption
is that it was one of the best o-performances I've ever made. Took it quite
easily to save strength for tomorrow and make a mistakeless run. Finally the tactic
worked 100%. It doesn't mean it works tomorrow..
17:49 PM: 28' football + 10' running. 5km.
 Orienteering 47' (HR)


8:27 AM: 10' running. 2km.
12:58 PM: 16' running + 108' orienteering. 20km. 8th place. One really big
mistake, took over 4'.It was difficult to run full speed after that. The terrain
was very marshy and it made running really hard.
- Map & route -
- Results -
 Orienteering 108' (HR)


11:30h, 110km.