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Attackpoint - performance and training tools for orienteering athletes

Training Log: Paroni

In the last 7 days:

activity # timemileskm+m
  gym3 3:30:00
  bicycling4 2:30:00 26.1(5:45) 42.0(3:34)
  running1 1:30:00 8.7(10:21) 14.0(6:26)
  circuit training1 50:00
  Total6 8:20:00 34.8 56.0
averages - sleep:7.8
«
2:20
0:00
ThFrSaSuMoTuWe

Tuesday Sep 19 #

Note
slept:8.0

running 45:00 [2] 7.0 km (6:26 / km)

way to work

circuit training 50:00 [1]

supaeasy circuits 15min + foam rolling 25min + stretching 10min

running 45:00 [2] 7.0 km (6:26 / km)

way to home

Monday Sep 18 #

Note
slept:10.5

gym 1:10:00 [3]

6 min warm-up

Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.

Squat 55kg: 12, 12, 12
Leg curl 45kg: 15, 15, 15
Seated calf raise 60kg: 15, 15
Standing calf raise 30kg: 15, 15
Cable crunch 35kg: 15, 15, 15
Abs twist with a kettlebell 12kg: 15, 15, 15
Hyperextension on bench: 15, 15, 15
Weighted oblique crunch 20kg: 15, 15, 15

Sunday Sep 17 #

Note
slept:5.0

Today are held Finnish Championships in sprint-orienteering. All-in made his way to the A-final. Congrats!


Track of the week #38
Commodores: Flying High. The song is found on the album Natural High published in 1978 under the label Motown.

YouTube link:
*** song ***
*** live ***

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

Saturday Sep 16 #

Note
slept:7.5

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

gym 1:05:00 [3]

Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.

Bench press with dumbbells 20kg: 15, 15, 10
Lat pulldown 40kg: 15, 15, 15
Bent-over row 40kg: 10, 10, 10
Shoulder press with a barbell 20kg: 15, 15, 12
Skull crusher 18,5kg: 15, 15, 12
Biceps with a barbell 20kg: 15, 15, 12
Dumbbell shrug 18kg: 15, 15, 15

Friday Sep 15 #

Note
slept:8.0

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

Thursday Sep 14 #

Note
slept:7.5

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

gym 1:15:00 [3]

5 min warm-up

Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.

Squat 55kg: 12, 12, 12
Leg curl 20kg: 15, 15, 13
Seated calf raise 50kg: 15, 15
Standing calf raise 50kg: 15, 15
Incline abs crunch 16kg: 15, 10, 10
Lower abs crunch: 15, 15, 15
Good morning 30kg: 15, 15, 15
Weighted oblique crunch 16kg: 15, 15, 15

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

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