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Attackpoint - performance and training tools for orienteering athletes

Training Log: dolph

In the last 7 days:

activity # timemileskm+m
  Running4 3:54:30 27.15(8:38) 43.7(5:22) 800
  Cross-Country Skiing1 1:27:00 9.51(9:09) 15.3(5:41) 360
  Indoor Cycling1 48:00 15.53(19.4/h) 25.0(31.3/h)
  Stretching & Mobilisation2 30:00
  Strength1 15:00
  Running Drills1 10:00 0.31(32:11) 0.5(20:00)
  Triggerpoint1 5:00
  Total6 7:09:30 52.51 84.5 1160
  [1-5]6 6:34:30
«
1:30
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FrSaSuMoTuWeTh

Wednesday Jan 23 #

Running 1:20:00 intensity: (15:00 @1) + (45:00 @2) + (17:00 @4) + (3:00 @5) 16.5 km (4:51 / km) +150m 4:38 / km
shoes: Hoka One One Clifton 4

LCS, 12x500m mit 1' TP. Splits: 100, 101, 101, 100, 98, 99, 99, 99, 98, 98, 98, 96, 94. Fühlte sich nicht zu hart an.

Running Drills 10:00 [1] 0.5 km (20:00 / km)

Tuesday Jan 22 #

Running 1:15:00 intensity: (10:00 @1) + (57:00 @2) + (8:00 @4) 14.2 km (5:17 / km) +350m 4:42 / km
shoes: Hoka One One ATR 4

ASVZ, 4x2' am Berg mit 2' TP. Intensiv aber nicht voll.

Monday Jan 21 #

Running 37:30 intensity: (32:30 @1) + (5:00 @2) 5.5 km (6:49 / km) +60m 6:28 / km
shoes: Hoka One One Clifton 4

Family Run am Abend, Flurlingen Runde.

Strength 15:00 [1]

Triggerpoint 5:00 [0]

Stretching & Mobilisation 15:00 [0]

Sunday Jan 20 #

Note

Sauna #2

Indoor Cycling 48:00 intensity: (36:00 @2) + (12:00 @4) 25.0 km (31.3 kph)

Zwift. 4x3‘ @280W mit 7‘ Pause. Plan war eigentlich 5x5‘ aber hatte keine Chance dies zu absolvieren.
Avg 174W

Saturday Jan 19 #

Running 42:00 intensity: (37:00 @2) + (5:00 @3) 7.5 km (5:36 / km) +240m 4:50 / km
shoes: Hoka One One ATR 4

Am frühen Abend durch Interlaken, inkl. Rugen. Zum ersten Mal mit dem Hoka ATR 4, passt mir bisher sehr gut.

Stretching & Mobilisation 15:00 [0]

Friday Jan 18 #

Cross-Country Skiing 1:27:00 [3] 15.3 km (5:41 / km) +360m 5:05 / km

Glaubenberg-Langis. Wunderschönes LL Gebiet, leider etwas verhangenes Wetter. Zuerst mit dem Chariot und anschliessend noch die Pirmin Runde alleine. Sehr strenge Bedingungen, teilweise musste ich die Anstiege hoch tänneln.

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Training Targets

Jan 1 – Dec 31 (365d)
Running
+ Orienteering
+ Running Drills
2000km
actual:176.9km8%
projected:2807.3km140%
Road Bike
+ Mountain-Bike
+ Indoor Cycling
+ Cyclocross Bike
+ Track Bike
3000km
actual:75km2%
projected:1190.2km39%
Stretching & Mobilisation 25:00:00
actual:2:10:008%
projected:34:23:03137%

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