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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tapsukka

In the 7 days ending Nov 20, 2011:

activity # timemileskm+m
  Cycling8 10:58:45 126.76(5:12) 204.0(3:14)
  water exercises4 3:00:00 1.49 2.4
  gymnastic exercises3 2:10:00
  orienteering2 1:38:44 7.33(13:28) 11.8(8:22)
  rowing1 1:20:00 10.07(7:57) 16.2(4:56)
  coordination1 1:00:00
  movability1 45:00
  running1 15:27 0.93(16:35) 1.5(10:18)
  Total20 21:07:56 146.58 235.9

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MoTuWeThFrSaSu

Sunday Nov 20, 2011 #

10 AM

orienteering 59:11 [3] 5.6 km (10:34 / km)

This is just AWESOME!! Even if it's just walking..
1 PM

orienteering 39:33 [5] 6.2 km (6:23 / km)

Mass-start and no gaffling.. Great! I was able to run fast about 10 minutes. Then "hyyty".

running warm up/down 15:27 [3] 1.5 km (10:18 / km)

I guess I should invest in warm ups/downs. Hehe..

Saturday Nov 19, 2011 #

11 AM

Cycling long 1:52:00 [3] 35.4 km (3:10 / km)

Basic long cycling. The wind is cold nowadays.
4 PM

Cycling 24:23 [3] 7.2 km (3:23 / km)

Cycling to gym 12' and back to home 12'.
5 PM

gymnastic exercises 20:00 [3]

Easy workout mainly for feet.
6 PM

movability 45:00 [2]

Active movability..like fence training : )

Friday Nov 18, 2011 #

11 AM

water exercises intervals 56:00 [3]

God's gift for injured athletes - water running!!!
12 PM

water exercises intervals 34:00 [4] 0.7 km (48:34 / km)

Pyramid-intervals again. 2x30s + 2x1' + 2x2' + 2x3' + 2x4' + 2x3' + 2x2' + 2x1' + 2x30s /30s
6 PM

gymnastic exercises 1:20:00 [4]

Tired feeling since the first move started. Found "new" saying: "There is always chance to give up. But only losers use that chance." Happy to say, I didn't. Active warm up (10' ) and cool down (10') in the training.

Thursday Nov 17, 2011 #

10 AM

Cycling 1:30:57 [3] 27.8 km (3:16 / km)

Quite windy for cycling.
2 PM

Cycling 1:16:41 [2] 22.9 km (3:21 / km)

Active recovering. OMG cycling is so awesome!! :D

Wednesday Nov 16, 2011 #

11 AM

Cycling long 1:52:48 [3] 34.5 km (3:16 / km)
ahr:127

Long training was the thing today. First cycling then rowing then cycling again. This time contains both cycling parts.
1 PM

rowing long 1:20:00 [3] 16.2 km (4:56 / km)

Rowing between cycling parts. Was not the best day for this. Total length for the whole training was 3h12min.

Tuesday Nov 15, 2011 #

11 AM

Cycling 1:30:41 [3] 28.6 km (3:10 / km)
ahr:134

Basic.
4 PM

gymnastic exercises 30:00 [3]

A preparation for the main training for the evening. Easy strenght session. Did also a little bit movability within the training.
5 PM

Cycling 30:22 [2] 7.6 km (4:00 / km)

Cycling, aerobic, cycling...To trainings, in trainings, to home.
7 PM

coordination 1:00:00 [4]

Coordination with fences and such. Quite hard for feet but really fun!

Monday Nov 14, 2011 #

Note

COULD have used the spare time better...
11 AM

Cycling 2:00:53 [3] 40.0 km (3:01 / km)
ahr:132

Little bit longer than normal cyclingtraining. Fresh feeling.
6 PM

water exercises 56:00 [3] 1.0 km (56:00 / km)

Endurance on low level.
7 PM

water exercises intervals 34:00 [4] 0.7 km (48:34 / km)

The whole watersession included some pyramid-intervals like this: 2x30s + 2x1' + 2x2' + 2x3' + 2x4' + 2x3' + 2x2' + 2x1' + 2x30s /30s.

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