TRAINING 2004

16.-31.7. Sometimes you have to train hard
Fr: -jogging 20'
-EOC long 14,5km/88'10, jogg 25'
Sa: -jogging 15'
-EOC relay 9,4km/44'11, jogg 20'
Su: -running 40'
Mo: -jogging 15'
-FIN5/1 4,6km/29'16, jogg 25'
Tu: -jogging 20'
-FIN5/2 7,1km/40'16, jogg 30'
We: -jogging 20'
-Sprint(HL3) 2,7km/14'30, jogg 55'
Th: -jogging 20'
-FIN5/3 10,7km/65'18, jogg 35'
Fr: -jogging 20'
-FIN5/4 7,3km/49'17, jogg 30'
Sa: -jogging 15'
-FIN5/5 11,7km/70'29, jogg 15'
Su: -rest
Mo: -orienteering(easy) 5km/50'
Tu: -orient(easy) 7km/70'
-football 30'
-orient(medium) 7,5km/50'
-massage
We: -orient(medium) 10km/80', jogg 20'
-interv 20*1min/30", jogg 30'
Th: -sprint(high) 3,18km/14'28 + 2,98km/14'29, jogg 60'
-orient(medium) 6,3km/42', jogg 5'
Fr: -orient(medium) 7km/65' + running 65'
-football 40'
Sa: -orient(easy) 60'
overall: 16 days / 25h50' (mostly high tempo)
approx: orienteering 129km, running 115km


26.6.-4.7. Nice training and competitions in Sälen for nine days
Sa: -slopeorienteering 9,9km/80'07/410m, jogg 10'
-hillrunning (easy) 50'/200m up and down
Su: -fjällorienteering 15,7km/107'20/500m, jogg 15'
-jogging 30'
Mo: -control-taking(44cp) 9,8km 69'18, jogg 10'
-jogging 40'
Tu: -fjällwalking and running 3h/25km/540m
We: -running 30'(few heats),running-tech 5'
-Sälen-sprint 2,61km/13'59, jogg 25'+15'
Th: -running 22km/2h10'/355m (Vasaloppsleden)
Fr: -orienteering 5,6km/45'/140m, jogg 15'+10'
-Lindvallen-sprint 3,22km/14'50, jogg 25'+10'
Sa: -Pulsen-classic 14,82km/81'58, jogg 30'
Su: -Pulsen-middle 5,1km/34'19, jogg 35'
overall: 18h30'
approx: orienteering 75km, running 102km


23.4.-2.5. Tough 10 days period of trainings and competitions
Fr: -Djurparkssprinten 2,4km/11'07+3km/15'17 + jogg 65'
Sa: -jogging on paths 40'
Su: -Tiomila 10,22km/63'35 + jogg 55'
Mo: -orienteering 7,5km/51'(good tempo),jogg 10'
-orienteering 8km/80'
Tu: -orienteering 8km/60'(partly good speed)
-orienteering 8km/60'(nice partner training),jogg 10'
We: -cross-country 9,7km/34'29 + jogg 55'
-orienteering 8km/70'(nice terrain but tired)
Th: -orienteering 14,5km/101',jogg 5'
Fr: -jogging 25' + r-technics 10'
Sa: -jogging 20'
-FinnSpring 13,7km/81'11 + jogg 40'
Su: -jogging 20'
-FS-relay 7,1km/42'58 + jogg 25'
overall: 17h40'
approx: orienteering 96km, running 70km


2.-12.4.04
Season properly started in Sweden. Six orienteering trainings and three competitions in eleven days. Not much, but enough to get legs used to run in forest.
Fr: -orienteering 4,3km/29'57 + jogg 30'
-orienteering 8km(light) + 6km(dark) 60' + 45' + jogg 25'
Sa: -orienteering 5,7km/40'12 + jogg 15'
-running 30' + r-technics 15'
Su: -Kolmårdskavlen 9,0km/48'38 + jogg 40'
Mo: -o-wondering 6,7km/300m/1h50'
Tu: -orienteering(classic) 15,5km/380m/1h57'43 + jogg 5'
-running 40'/160m + technics 5'
We: -running 6*1,5km/5' rec 2min (9km/30') + jogg 65'
-jogg 20' + "Lida"sprint 5'
Th: -orienteering 8km/180m/59'42 + jogg 20'
-running 30'
Fr: -running 35'(enjoying speed)
Sa: -Elitserien I 17,8km/113m/90'13 + jogg 40'
Su: -walking 3km + circuit 20'
Mo: -Elitserien II 6km/197m/40'29 + jogg 30'
overall: 19h10'
approx: orienteering 90km, running 75km


22.-29.2.04
Enjoyable training in Ylläs.
Su: -skiing 4h20' (53km/800m climbing) + jogging 10'
Mo: -skiing 2h (28km/510m) + jogg 10'
-skiing (free) 1h25' (23km/260m) + jogg 5'
Tu: -skiing 2h30' (33km/420m) + jogg 10'
-running 40' (inc.6*50m fast)
We: -skiing (free) 1h20' (19km/405m!) + jogg 10'
-running 50' (inc.8*50m fast)
Th: 5h30' Alpine skiing on the slopes of Ylläs: 20 times downhill, approx. 30' training
Fr: -uphill skiing 4*1,5km (9'07,8'42,8'20,7'45) totally 1h30' (18km/570m) + jogg 5'
-running 45'
Sa: -skiing 3h20' (44km/410m) + jogg 10'
overall: 20h10'
approx: skiing 218km, running 35km


26.1.-1.2.04
After Delta's training camp last weekend I felt myself quite fresh. I took it easy on Monday, but decided to train well the whole week. Though I had some studies to do, I was able to train well. Perhaps, this was the best training week I've ever done at home. Now, on Sunday evening I feel a little tired but glad. I'm going to rest more next week, that I still feel good after next weekend, when I run the 15km test run in Nummela. I also want to run it well - under 52 minutes, if the conditions are not horrible.

Mo: -running 30' + gymstick-circuit 30'
Tu: -running 50'
-swimming 40'
-running technics/jumps 30' + 20*100m 17"-19"/40", jogging 30'
We: -running on snowy paths 45'
-skiing 1h45' + jogging 10'
Th: -running 50'
-swimming 30'
-skiing (free) 65' + jogging 15'
Fr: -skating 20'
-town-orienteering 10km/65' + running 12km/55'
Sa: -sprint 2,8km/13'36 (Äänekoski), jogging 35'
-running technics/jumps 30' + circuit 20'
Su: -skiing 2h30'(partly fast), jogging 20'
overall: 16h00'
approx: orienteering 13km, running 70km, skiing 77km


12.-18.1.04
The first training camp with Finnish Team this year. Traditionally we trained in Vierumäki (Finland's Sport Academy) near Lahti. We always have there lots of different kinds of training, though the training camp was only 5 days. Weather was nice and it was possible to ski in good conditions. I did more fast trainings than I was going to do, so it's important to rest now. This time of year, when it's eight months to WOC, I rather rest more than train too much. Actually, I do so always, because I've seen and felt that resting keeps me health and fit. In winter I have to keep myself fresh for avoiding illnesses and injuries. After resting today I already feel much better than yesterday.

Mo: -intervals between 1200m-200m: totally 7000m/21'35" + jogging 40'
-floorball 60'
Tu: -deepmuscles 20' + running 40'
-skiing(free) 1h45'
-badminton 40'
We: -sprint 2,65km/12'38" + jogging 50'
-skiing 1h45'(including 45'fast) + jogging 5'
Th: -force(5*12 movements) 50' + jogging 30'
-floorball 50' + jogging 10'
Fr: -running 1h50'(on tracks)
Sa: -running 7*5min fast/1min easy (12km/43'24) + jogging 35'
Su: -skiing 1h40' + jogging 10'
overall: 15h40'


24.-30.12.03
We went to Vuokatti to spend a peaceful and stressless Christmas. I had had a flue for couple of days, but it was getting better. I wanted to train enjoying, not too hard but not too easy either. Main thing was to be fresh enough before the next training. I had just couple of tens of kilometers skiing before Christmas, so it was important to get muscles used to skiing. Nevertheless, skiing is nice in good conditions like we had in Vuokatti and Iso-Syöte. Totally I trained 18h 20min during that week. Flue got better and I felt better all the time. Now, after the trip to Italy I feel a little tired, although I have not trained very much. Snowshoeing was tough to legs and trip to whole body. Hopefully feeling gets back on track after we have moved to our new home, which is just 400m from the old one.

We: -skiing 2h10'(28km/500m) + jogging 10'
Th: -skiing(free) 1h50'(inc.17'50/6km)(26km/390m)
-snowshoerunning 40'
Fr: -skiing 2h50'(inc.30'fast)(36km/730m)
-running 30'/7km + r-technics
Sa: -skiing 1h10'(14km/260m), driving to Iso-Syöte
-running 30'/5km
Su: -skiing 2h(25km/460m)
-snowshoerunning 45' + jogging 15'
Mo: -skiing 2h20'(quite fast)(31km/410m)
-skiing(free) 50'(11km/300m)(heavy) + jogging 20'
Tu: -skiing 2h(24km/360m)
overall: 18h20'


8.-14.12.03
Another good training week. Totally not very much training, but really good quality. Orienteering 7km at night, running 94km and cross-country skiing 18km. There's still so little snow in Jyväskylä that training is mostly running. Though, I'm going to run more this winter than recent winters, but skiing less - totally I'm going to train less, but I'm going to concentrate running quality. This week reflects my idea of good quality training.

Mo: -running 25' + body control 30' + running 15'
Tu: -running on paths 60'
-running on track 5*400m+5*200m(1'15"/34") + r-technics 20' + jogging 30'
We: -training on stairs 10*130 steps up-down 35'(ski-jumping hill) + running 35'
-night orienteering 30' + running on paths 60' (Ilvesvuori)
Th: -easy running 30'
Fr: -running on paths, partly forrest 2h
Sa: -fast running 2*5,7km(20'40"/19'08") + easy running 50'
Su: -cross-country skiing 1h30'
-easy running 20' + strength 30'
overall: 12h10'


1.-7.12.03
I had a nice training week at home. I've done some strength exercises and body control sessions. Because it's not snow in Jyväskylä, I've run in forrest paths and orienteered too. On Friday we ran with headlamps on small paths throughout Laajavuori for two hours. It was wonderful. On Saturday with Jonne we did 25 min jogging, 20 min quite fast speed and 20 min fast speed on paths, then 15 min jogging - nice too. On Sunday we had good orienteering session of 14,5km in Hitonhauta-Valkola region. Two butterflies difficult orienteering and otherwise long legs, mostly good runnability. All training took 1h40min. Some parts I ran with good tempo.

Mo: running 20' and strength 20'
Tu: running 40' and bodycontrol 30'
We: running 25' - running (paths) 1h20'
Th: running 35' (partly paths) - strength 25'
Fr: running 2h (paths)
Sa: fast running 40'(paths) and running 40'
Su: orienteering 1h (including 30' fast) and running 40' / 14,5km
overall: 9h50'