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Attackpoint - performance and training tools for orienteering athletes

Training Log: Schwartz

In the last 7 days:

activity # timemileskm+m
  BIKE3 4:35:00 28.71 46.2
  RUN3 4:05:00 24.36(10:04) 39.2(6:15)
  OTHERS1 1:15:00
  Total7 9:55:00 53.07 85.4
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TuWeThFrSaSuMo

Sunday Dec 17 #

9 AM

BIKE (MTB) 2:00:00 [4] 46.2 km (23.1 kph)

35min Warm uptransport
65min cyclocross training "competition" (forest: frozen/muddy trail and gravel road)
20min Cooling down/transport

Victory again today, always nice to beat CX bikes then yourself ride a mtb...

Saturday Dec 16 #

8 AM

OTHERS (Ski'n'row'n'core) 1:15:00 [3]

kayakergometer
10 WU
4 x 3.5 min medium + 1.5 min easy
- 10 min coretraining -
20min Thoraxtrainer
- 15 min coretraining -
1 PM

RUN (orienteering ) 1:50:00 [2] 15.0 km (7:20 / km)

Friday Dec 15 #

11 AM

RUN (Urban/Beach) 1:25:00 [1] 14.7 km (5:47 / km)

5 PM

BIKE (Indoor) 1:05:00 [4]

11min Warm up
16min Under/Over intervals (8 x 1min 270 watt + 1min 330 watt)
4min easy
16min: 2 x 4min 310 watt/100 RPM + 4min 290 watt/65 RPM
3min easy
10min 270 watt/65 RPM
5min cooling down

Wednesday Dec 13 #

7 PM

BIKE (Indoor) 1:30:00 [3]

Intensity most of the time around tempo/sub AT. eg 20min with 300 watt

Tuesday Dec 12 #

5 PM

RUN (track and field) 50:00 [5] 9.5 km (5:16 / km)

12min WU
Intervals 1min rest/very easy jog between.
2x800m (2.44/2.48 min - 3.25/3.30 min/km)
4x400m (1.19/1.21/1.17/1.16 min - 3.18/3.23/3.13/3.10 min/km)
8x200m (33-35 sec - 2.45-2.55 min/km)
10min Cooling down

nice again to run a speed session. I was not 100 pct. fresh but had good legs.
The weather was classic Danish winter aka. just above the freezing point and windy but no rain.

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