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Attackpoint - performance and training tools for orienteering athletes

Training Log: Rhombus

In the last 7 days:

activity # timemileskm+m
  Strength2 2:00:00
  Orienteering1 55:43 5.52(10:05) 8.89(6:16) 2723 /20c115%
  Running1 53:00 6.96(7:37) 11.2(4:44) 38
  Cycling1 50:30 13.14(15.6/h) 21.14(25.1/h)
  Mental1 5:00
  Total6 4:44:13 25.62 41.23 6523 /20c115%
  [1-5]5 4:39:13
«
1:50
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SuMoTuWeThFrSa

Wednesday Apr 26 #

9 AM

Strength (Weight lifting) 1:00:00 [1]

6 PM

Cycling (Road) 50:30 [2] 21.14 km (25.1 kph)
shoes: Trek Madone 2.1

Dooown tooown

Tuesday Apr 25 #

11 AM

Running (Mixed surface) 53:00 [2] 11.2 km (4:44 / km) +38m 4:39 / km
shoes: Nike zoom Pegasus 33

Along the canal and around Dow's Lake. Finally got into the double digit distance!

Monday Apr 24 #

9 AM

Strength (Weight lifting) 1:00:00 [1]

10 PM

Mental (Meditation) 5:00 [0]

Sunday Apr 23 #

11 AM

Orienteering race (Long advanced) 55:43 [3] *** 8.89 km (6:16 / km) +27m 6:10 / km
spiked:23/20c shoes: VJ Integrator

Felt really good out there saw Eric a couple times but we were never on the same leg. Smooth through most controls, reading ahead, visualizing, etc. Bobbled a few controls though.
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Intensity

Description
Running pace (min/km)
0Mental, technical, tactical, flexibility, physiotherapy-
1Easy conversational pace, strength, drills> 4:45
2Marathon pace4:00 - 4:45
3Tempo runs and long intervals3:45 - 4:00
45k and shorter race pace and aerobic intervals3:30 - 3:45
5Anaerobic intervals significantly faster than race pace< 3:30

Muscle Group Exercise Weight (lb)
Legs
Calf raise 60
Leg extension 80
Leg curl 70
Leg press 60
Glutes
Lunge 60
Abdominals
Crunch -
Side bend 45
Back
Back extension 25
Lateral pull down 75
Shoulders
Bent over lateral raise 10e
Dumbbell press 15e
Chest
Bench press 70
Arms
Bicep curl 17.5e
Skull crusher 25?




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