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Training Log Archive: redrider

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running5 5:23:00 36.23(8:55) 58.3(5:32) 151
  Skiing3 3:09:00 21.38(8:51) 34.4(5:30) 605
  Trail running1 56:00 5.9(9:29) 9.5(5:54) 37
  Strength1 40:00
  Cross training1 10:00
  Total8 10:18:00 63.5 102.2 793

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MoTuWeThFrSaSu

Sunday Feb 4 #

Skiing (classic) 51:00 [2] 10.0 km (5:06 / km) +118m 4:49 / km

Classic skiing in Kauppi in -18C. Good tracks but insanely cold!

Running (treadmill) 45:00 [2] 7.7 km (5:51 / km)

Saturday Feb 3 #

Running tempo (treadmill) 1:00:00 [4] 11.0 km (5:27 / km)
ahr:159 max:186

10min warm up + 5k tempo at 4:17 + 10x30s/30s intervals at 3:45 + warm down

Skiing (skate) 48:00 [2] 10.1 km (4:45 / km) +219m 4:17 / km

Skate from Koivistonkylä to Lukonmäki and back. Freezing!

Friday Feb 2 #

Skiing (classic) 1:30:00 [2] 14.3 km (6:18 / km) +268m 5:45 / km

Skiing with Sami in new snow. One round around Suolijärvi.

Thursday Feb 1 #

Running tempo (treadmill) 1:00:00 [3] 12.5 km (4:48 / km)

10min warm up, then 10k tempo at 4:30 pace, and 5min warm down

Wednesday Jan 31 #

Running intervals (indoor ) 1:05:00 [4] 12.0 km (5:25 / km)

20min warm up with drills, then 20x200m in 39-44s with 200m jog recoveries, and 6min warm down

Running 38:00 [2] 5.7 km (6:40 / km) +50m 6:23 / km

Easy evening run with Sami to Kumpula mansion, and then to Kumpula allotment garden before turning back to Annala garden and Annala mansion and from there the seaside back home. Lovely round!

Tuesday Jan 30 #

Trail running 56:00 [2] 9.5 km (5:54 / km) +37m 5:47 / km

Easy run to Lammassaari and Kuusiluoto incl. 5x15'' strides. Supposed to do intervals but still not fully recovered.

Monday Jan 29 #

11 AM

Running 55:00 [2] 9.4 km (5:51 / km) +101m 5:33 / km

Very easy run to discover new hoods and to run off the flu. Still coughing a lot.
6 PM

Cross training 10:00 [1]

Strength 40:00 [3]

Strength at gym. I've totally lost all my strengths during the illness!
1. One leg heel raises 3x10x20kg
2. Deep front squats 3x10x20kg
3. Push press 4x5x20kg
4. Static lunges 3x10x20kg
5. One leg squats 3x10x20kg
6. Back extensions 3x15x10kg
7. Glutes 3x10x45kg
8. Hamstring curl with swiss ball 3x15
9. Core

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