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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Jan 19:

activity # timemileskm+m
  Strength3 1:32:15
  Ski Orienteering1 1:13:18 7.74(9:28) 12.46(5:53) 6720 /21c95%
  Running2 1:11:02 7.7(9:13) 12.4(5:44) 61
  Classic Nordic Skiing1 1:03:55 7.84(8:09) 12.61(5:04) 210
  Muscle Care2 31:07
  Conditioning1 21:44
  Cycling3 18:07
  Skate Nordic Skiing1 3:54 0.31(12:47) 0.49(7:57)
  Total7 6:15:22 23.59 37.96 33920 /21c95%
  [1-5]7 4:16:43

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MoTuWeThFrSaSu

Sunday Jan 19 #

10 AM

Ski Orienteering 1:13:18 intensity: (49 @0) + (2:53 @1) + (11:39 @2) + (21:20 @3) + (34:24 @4) + (2:13 @5) ** 12.46 km (5:53 / km) +67m 5:44 / km
ahr:156 max:191 spiked:20/21c shoes: Fischer RCS Skate (Green)

73 minutes ski erg basically. Double polling through fresh pow, should have read the email properly as it recommended classic. Still super fun. Accidentally went to #10 instead of #1 from the start

Saturday Jan 18 #

3 PM

Classic Nordic Skiing 1:03:55 intensity: (1:06 @1) + (2:52 @2) + (19:34 @3) + (39:56 @4) + (27 @5) 12.61 km (5:04 / km) +210m 4:41 / km
ahr:161 max:184 shoes: Madshus Redline 2.0

New skis! Skin skis with movable bindings, so cool! Went up to Champlain Lookout from P10, great going up for the first bit then it started showing and winding like crazy, tracks got all powdered up so it got pretty slow.

Skate Nordic Skiing 3:54 intensity: (1:11 @0) + (1:50 @1) + (53 @2) 0.49 km (7:57 / km)
ahr:108 max:133 shoes: Fischer RCS Skate (Green)

On the SJAM before realizing it's too cold

Friday Jan 17 #

8 AM

Cycling warm up/down (Indoor) 7:00 intensity: (23 @0) + (6:32 @1) + (5 @2)
ahr:109 max:128

Strength (Upper body) 48:44 intensity: (41:09 @0) + (4:42 @1) + (2:29 @2) + (24 @3)
ahr:90 max:148

Bench press
Seated cable row
Tricep pull down
Lat pull down
Landmine press

Followed by 3 minutes of battle ropes

Muscle Care warm up/down (Static stretching) 9:02 intensity: (5:17 @0) + (3:45 @1)
ahr:97 max:108

Thursday Jan 16 #

Note
(rest day)

Wednesday Jan 15 #

4 PM

Cycling warm up/down (Indoor) 5:00 intensity: (7 @0) + (4:08 @1) + (45 @2)
ahr:113 max:126

Strength (Core) 10:06 intensity: (3:50 @0) + (6:16 @1)
ahr:101 max:117

Conditioning 21:44 intensity: (12:21 @0) + (7:49 @1) + (1:34 @2)
ahr:97 max:129

Prone march
Prone drive
Scissor kick
Side bridge
Hip hike
Drive through
Clamshell
6 PM

Running warm up/down (Road) 10:43 intensity: (3 @0) + (6 @1) + (8:36 @2) + (1:58 @3) 1.65 km (6:30 / km)
ahr:134 max:146 shoes: Saucony Koa ST

Running (Snow) 30:50 intensity: (15 @1) + (3:58 @2) + (10:57 @3) + (14:49 @4) + (51 @5) 5.62 km (5:29 / km) +41m 5:18 / km
ahr:156 max:184 shoes: Saucony Koa ST

2km, 1.5km, 2km loops. Warm evening, started off string then picked up the pace throughout

Running warm up/down (Road) 9:21 intensity: (12 @1) + (4:55 @2) + (4:14 @3) 1.43 km (6:31 / km) +3m 6:27 / km
ahr:137 max:146 shoes: Saucony Koa ST

Tuesday Jan 14 #

5 PM

Running (Snow) 20:08 intensity: (9 @0) + (13 @1) + (5:29 @2) + (14:12 @3) + (5 @4) 3.69 km (5:27 / km) +17m 5:20 / km
ahr:142 max:160

A cute dog brought me a stick :)

Monday Jan 13 #

8 AM

Cycling warm up/down (Indoor) 6:07 intensity: (18 @0) + (5:23 @1) + (26 @2)
ahr:113 max:122

Strength (Lower body) 33:25 intensity: (31:28 @0) + (1:57 @1)
ahr:85 max:111

Barbell squat
Romanian deadlift
Bulgarian split squat
Back extension

Muscle Care warm up/down (Rolling) 10:00 intensity: (9:29 @0) + (31 @1)
ahr:78 max:104

Muscle Care warm up/down (Static stretching) 12:05 [0]
ahr:70 max:91

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