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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running6 8:35:00 59.42(8:40) 95.62(5:23) 654
  Skiing1 1:00:00 8.14(7:22) 13.1(4:35) 287
  Strength1 45:00
  Total6 10:20:00 67.56 108.72 941

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MoTuWeThFrSaSu

Sunday Feb 18 #

Running long 2:43:00 [3] 30.5 km (5:21 / km) +249m 5:08 / km

Long run including run to Tali sport centre, then 10k street orienteering in Pitäjänmäki, and run back.

Saturday Feb 17 #

Running tempo 1:27:00 [4] 16.4 km (5:18 / km) +52m 5:13 / km

5k tempo + 10x30s/30s intervals in ice and snow

Friday Feb 16 #

Running 33:00 [2] 6.1 km (5:25 / km) +58m 5:10 / km

Easy run incl. 8x30sec strides

Strength 45:00 [2]

Strength at gym including
1. One leg heel raises 3x15x20kg
2. Deep front squats 3x10x20kg
3. Push press 3x8x20kg
4. Reverse lunge and knee lift 3x10x20kg
5. Squats 3x10xx40kg
6. Deadlifts 3x15x30kg
7. Clean 3x5x30kg
8. Back extension/hamstring 3x15x10kg
9. Glute kick 3x10x45kg
10. Hamstring curl with a swiss ball
11. Core

Thursday Feb 15 #

Running intervals 1:00:00 [4] 12.12 km (4:57 / km) +65m 4:49 / km

10k alternating kilometres (4:20 / 5:00) after 2k warm up

Wednesday Feb 14 #

Running 1:47:00 [2] 18.0 km (5:57 / km) +230m 5:35 / km

Onsdagsnatt urban O training from Hallila. Time passed quickly while running with map. Had almost forgotten how fun urban orienteering can be! :)

Tuesday Feb 13 #

Running intervals (treadmill) 1:05:00 [4] 12.5 km (5:12 / km)
ahr:152 max:180

15min warm up, then 3000m, 2000m, 2000m, 1000m intervals with 3min jog/walk recoveries, and warm down. Pace 4:20, 4:10, 4:00, 3:50.

Skiing (skate) 1:00:00 [3] 13.1 km (4:35 / km) +287m 4:08 / km

Xc skiing to Suolijärvi and one round around it. New wet snow and they hadn't done the tracks yet so it was really heavy and the friction was horrible. Tough work.

Monday Feb 12 #

Note
(rest day)

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