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Training Log Archive: redrider

In the 7 days ending Jan 19:

activity # timemileskm+m
  Strength2 1:25:00
  Cross training2 1:15:00 3.73 6.0
  Running2 1:05:00 4.97(13:05) 8.0(8:08) 322
  Swimming1 1:02:00 0.93 1.5
  Cycling1 1:00:00 17.4(3:27) 28.0(2:09)
  Total6 5:47:00 27.03 43.5 322
averages - weight:64.4kg

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Sunday Jan 19 #

Cross training intervals 55:00 [3] 6.0 km (9:10 / km)

Cross trainer workout incl. 5x1min/1min effort

Saturday Jan 18 #

Note
(rest day)

Friday Jan 17 #

Cross training warm up/down 20:00 [1]

Strength 40:00 [3]

3x15x30kg heel raises, 3x10x30kg deep squats, 3x10x20kg one leg squats, 3x8x20kg reverse lunge and high knee, 3x10x30kg deadlifts, 3x10x40kg one leg leg press, 3x15 Swiss ball curl, 3x15x12kg side bends, core exercises

Thursday Jan 16 #

Cycling intervals (indoor) 1:00:00 [4] 28.0 km (2:09 / km)
ahr:137 max:172 weight:64.4kg

6x3min intervals at increasing resistance 150-200W with 2min recoveries and 5x15” sprints during the warm down.

Wednesday Jan 15 #

Swimming 32:00 [2] 1.5 km (21:20 / km)

500m warm up, then 5x50m effort with 50m recoveries, and 500m warm down

Swimming (aqua running) 30:00 [2]

Aqua jogging incl. 10x15'' intervals with 45'' recoveries

Tuesday Jan 14 #

Running hills 50:00 [4] 5.0 km (10:00 / km) +322m 7:34 / km
ahr:142 max:177

7x Pispala stairs with jog down recoveries. Every other rep running, every other walking. Laps 2:22-2:32.

Monday Jan 13 #

Running (treadmill) 15:00 [2] 3.0 km (5:00 / km)

Strength (weights) 45:00 [2]

3x15x30kg heel raises, 3x10x25kg deep squats, 3x10x25kg one leg squats, 3x8x25kg reverse lunge, followed by knee lift, 1x20x10kg lunges with rotation, 2x15x25kg step-ups, 3x15x60kg leg press, 3x15 hamstring curl with a swiss ball, 3x10x35kg deadlift, plank, back exercises, push-ups, side lifts

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