Thursday 24.6: 1.35h, 17.5km.
Training 1: Running on paths
Place: Korkeakoski, Maaninka
Duration/distance: 40min, 7km.
Average HR: 120 (PK1 100%)
”As usual, we chose an alternative route via Maaninka and Lapinlahti and checked out the rapids in Korkiakoski and had a picnic at the top of Väisälänmäki. Beautiful views.”
Training 2: Orienteering and running
Place: Hulkonniemi, Suomussalmi
Duration/distance: 40.17, 6.6km (juostu 7.8km). Vr:t 15min, 2.7km.
Average HR: 166 (VK1 79%)
”Took it quite easily, because I drove most of the time from Jyväskylä. Couple of small misses, but still fastest on every leg ;-). Results.”
Friday 25.6: 2.04h, 24km.
Training 1: Morning run
Place: Purnujärvi, Kuusamo
Duration/distance: 20min,3.5km.
Keskisyke: 120 (PK1 100%)
Training 2: O-intervals and running
Place: Vasaravaara, Kuusamo (KRP-middle distance 2010)
Duration/distance: 30.48, 6.2km (running distance 7.1km).Warm-ups 30min, 5.5km.
Average HR: 171 (VK 86%)
”Test-driving the middle distance course of Koillismaan Rastipäivät 2010. The terrain and the course were really fast and from time to time it was easy to run at 4min/km –pace. Terrain’s speciality was that it contained three different terrain types (moraine terrain, detailed rocky terrain and the basic Kuusamo-type of terrain).”
Training 3: Running and downhill-orienteering
Place: Välivaara, Kuusamo
Duration/distance: 43.30, 8km.
Average HR: 133 (VK 8%)
”In the evening we checked out Välivaara which Pertti Virtanen introduced to us. Nice views and surprisingly tricky 1.7km downhill-course. It may be that it was the most demanding orienteering challenge of the training-camp.”
Saturday 26.6: 2.40h, 27km.
Training 1: O-intervals and running
Place: Petäjävaara, Kuusamo (WMOC 2007 -terrain)
Duration/distance: 48.00, 7.5km (running distance 9.3km). Warm-ups & resting periods 34min, 5.2km.
Average HR: 168 (VK 73%)
”Again some intervals with a map. This time we seeked for more bushy terrain which would be relevant for WOC. The perfect training consisted of four (10min, 5min, 11min and 22min) intervals. The rainy and a bit cold (+11C) weather didn’t bother us at all – but the bloodthirsty mosquitos did.”
Training 2: Running on tracks
Place: Purnujärvi, Kuusamo
Duration/distance: 1.18h, 12,5km.
Average HR: 120 (PK1 100%)
”One hour of useless exercise, would Jones say. But in fact, in these terrains there isn’t such an exercise that could be termed as useless. Just before we arrived to our cabin we climbed onto the top of Konttainen (407m). The scenery was of high class.”
Sunday 27.6: 3.19h, 29km.
Training 1: Morning run
Place: Purnujärvi, Kuusamo
Duration/distance: 21min, 4km.
Average HR: 119 (PK1 100%)
Training 2: Hiking and jogging on Karhunkierros
Place: Oulanka, Kuusamo
Duration/distance: 2.58h, 24km.
Average HR: 107 (PK1 100%)
”The so called ”30K easy day”. It’s still hard to understand that if you really want to rehabilitate your tired muscles, the majority of a 3-hours exercise should be done by hiking. Fortunately we didn’ t get too tired after all. In addition, it would be stupid to come to Kuusamo just to rest.”
Monday 28.6: 2.14h, 26km.
Training 1: Morning run
Place: Purnujärvi, Kuusamo
Duration/distance: 17min, 3km.
Average HR: 117 (PK1 100%)
Training 2: Orienteering (middle distance) and running
Place: Taviharju, Kuusamo (KRP 2009 –long distance’s first 15 controls)
Duration/distance: 43.20, 7.83km (running distance 8.5km). Warming-up 28min 5.5km.
Average HR: 171 (VK 93%)
”You shouldn’t exercise only by doing intervals. Especially when it’s about o-training. Taviharju terrain and map were just perfect. The marshes were even better than in Norway!”
Training 3: O-intervals and running
Place: Hakojärvi, Kuusamo
Duration/distance: 13.40,3.0km (running distance 3.5km). Warm-ups/rest periods 32min 5.5km.
Average HR: 170 (VK 95%)
”We were figuring out what to do in the evening as Minna discovered it: shorter intervals…Four courses were 665-800m in length. The surface wasn’t the easiest one, but still the average running speed was 4.00min/km. In the last heat I was running under 3.30min/km all the time and for the first time in here my lungs were burning – nice thing to happen! Heart rate, on the other hand, was still some 10 beats under normal level.”
Tuesday 29.6: 3.16h, 15km.
Training 1: Hiking on Valtavaara and circuit
Place: Ruka-Valtavaara, Kuusamo
Duration/distance: 2.08h, 15km. Circuit 30min.
Average HR: 94 (PK1 100%)
Training 2: Cycling
Place: Purnujärvi-Ruka, Kuusamo
Duration/distance: 38min.
Keskisyke: 110 (PK1 100%)
”Our car got broken as most of the gears didn’t work anymore. So it needed to be transported to Rovaniemi (some 200km from here…) and we had to reschedule our life. The good thing was that we were forced to exercise at lower intensity and this time the “rehab”-training really worked. And the short cycling session was carried out in the same spirit.”
Wednesday 30.6 (30 years old!):
Training 1: Morning run
Place: Purnujärvi, Kuusamo
Duration/distance: 30min, 5.5km.
Keskisyke: 120 (PK1 100%)
”30mins for 30 years old.”
Training 2: Birthday-orienteering by Minna
Place: Purnujärvi, Kuusamo
Duration/distance: 30min, 1.5km.
Average HR: 121 (PK1 100%)
“MTB-O, foot orienteering and rowing-orienteering! Minna planned a short training as a present for me.”
Training 3: Orienteering (middle distance in KEV-iltarastit)
Place: Suovalampi, Kuusamo
Duration/distance: 26.45, 5.23km (running distance 6.0km). Warm-ups 30min 5.5km.
Average HR: 179 (MK 4%, VK 95%)
“Really nice performance! The course and the map were very good too. Analysis.”
