Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:07:00 36.04(3:31) 58.0(2:11) 362
  Trail running1 1:30:00 10.56(8:31) 17.0(5:18) 147
  Running1 1:10:00 7.64(9:10) 12.3(5:41)
  Swimming1 53:00 1.49(35:32) 2.4(22:05)
  Strength1 40:00
  Total5 6:20:00 55.74 89.7 509

«
2:23
0:00
MoTuWeThFrSaSu

Friday Jun 14 #

11 AM

Cycling 36:00 [2] 16.0 km (2:15 / km) +115m 2:10 / km
ahr:121 max:149

Easy peasy lunch ride. AP 121, NP 139.

Strength 40:00 [2]

1.Lat pull down 3x8x30kg
2.Bench press 3x8x20kg
3.Single leg dead lift with knee lift 2x6x10kg
4.Backward lunges with a knee lift to a box while keeping the arms up 2x4x10kg
5.Box jump, followed by jump up 2x4
6.Transverse lunge with a knee lift to a box with arm lift 2x4x10kg
7.Box jumps 2x4
8.One leg jumps up 2x3 per leg
9.Rubberband exercises for arms
10.Side lifts 2x10x10kg
11.Back extension 2x10x10kg
12.Calf press 2x10x31kg
13.Abs

Thursday Jun 13 #

Running 1:10:00 [4] 12.3 km (5:41 / km)
ahr:145 max:178

4x2000m/2min intervals (4:18-4:28). Stomach issues so took it pretty gently.

Wednesday Jun 12 #

7 AM

Swimming 53:00 [3] 2.4 km (22:05 / km)
ahr:139 max:168

800m(1:44) + 2x400m(1:42) + 2x200m(1:40)
5 PM

Trail running 1:30:00 [2] 17.0 km (5:18 / km) +147m 5:04 / km
ahr:136 max:164

Easy half long from Kauppi to Atala and back :)

Tuesday Jun 11 #

Cycling 1:31:00 [3] 42.0 km (2:10 / km) +247m 2:06 / km
ahr:125 max:144

20’ + 15’ + 10’ at Z2-Z3. AP 137, NP 151. Split power 170, 172, 168. Felt easy :)

Monday Jun 10 #

Note
(rest day)

« Earlier