Let’s check out this summer’s most finest (and hardest) training week in detail. Principals for the training are these:
1.Training much (old-fashioned way). >200km, >20h and as a bonus I have a goal to visit all the fell tops near Äkäslompolo and as a result get >5000m of climbing this week.
2.Two important trainings are uphill-intervals. First one 4x1km on rocky hillside of Kukas-fell and the second one by running to the top of Ylläs.
3. Couple of downhill o-sessions with rocky ground. Aim is to adjust the biomechanics a bit and technically find the right way and time to read the map.
+ while travelling to/from Ylläs some nice o-session near Ylitornio. This one we already did:
Daily diary:
MON 4.7: Uphill-intervals in terrain!
6.50 AM: 24min morning run in Nilivaara. 50% in forest. 4km.
9.10 AM: 101min running and intervals in Kukas.4x1000m (120-130m uphill) 5.30-4.50. 18km.
15.20 PM: 60min orienteering/running.To the top of Kuertunturi and downhill-o. 8km.
TOT: 3h 5min, 30km and 1100m climbing.
TUE 5.7: Long, Slow, Distance!
7.30: 16min morning run and finding the interesting swimming place. 3km.
9.25: 190min running/hiking on Ounastunturi. Pretty damn nice exercise! 28km.
17.15: 65min running to the top of Kesänki. 11km.
TOT: 4h 31min, 42km and 1080m climbing.
WED 6.7: ”Rehab-day”
10.20: 50min running/hiking. Checking out my dad's new map in Ylläsjärvi. 7,5km.
15.30: 24min circuit + 100min running/hiking.To the top of Lainio and back. My ankles start to get tired... 16,5km.
TOT: 2h 54min, 24km and 600m climbing.
THU 7.7: More rehab
9.14 AM: 78min running + 32min orienteering. 18km. Warm-up to Kaulavaara and downhill-o to Velhon kota. Really nice slippery & rocky terrain! And Minna is beating me now when I'm running at low pace (HRavg 126)!
17.30 PM: 15min circuit + 10min running + 16min running technique. 4,5km.
TOT: 2h 31min, 22,5km and 500m climbing.
FRI 8.7: To the top of Ylläs by interval running!
9.17 AM: 130min running. 22km. Including 7 x 4min uphill-intervals from Äkäslompolo to the top of Ylläs. Total climbing in the intervals over 500m and lactate was developing well enough... In the cool-down I climbed to the tops of Keskinen laki and Kellostapuli. Last 100m in the intervals is starting:
17.30 PM: 26min running. 4km. I had once again sore ankles and downhill-running was painful. So I decided to cancel the training and did a considerable amount of rehabilitation in the evening...
TOT: 2h 36min, 26km and 850m climbing.
SAT 9.7: Recovering body and mind on Äkäskero
9.00 AM: 166min jogging/hiking. 21km. We finally did a true recovery training, which means that we didn't run too much during the first hour of training. It was wise as it was hot (+28C) too. The area of Äkäs- and Linkukero was pretty much optimal for this kind of training.
17.00 PM: 100min running. 16km. I had to go mad in the evening, because I noticed that there is a possibility to climb on Kauppi's back (Kaupinselkä)...
TOT: 4h 26min, 37km and 900m climbing.
SUN 10.7: Travelling & training the rest
7.20 AM: 19min running. 3,5km. Last "waking-up" at Ylläs.
9.50 AM: 26min running + 44min orienteering. 11,5km. 6 x 0,6-1km orienteering intervals in Kivirova. I was quite tired, but managed to run some faster sections. Training included some tricky parts:
19.30 PM: 20min running. 4km. BTW, it's not easy to make the first running steps after travelling 800km...
TOT: 1h 49min, 19km and 300m climbing.
THE WHOLE WEEK TOT: 21h 53min, 200.5km and 5330m climbing. Mission accomplished ;-).