Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KKjellman

In the 7 days ending Sep 24:

activity # timemileskm+m
  Run3 3:15:00
  Swim2 2:20:00
  Bike2 2:00:00
  Strength1 1:00:00
  Total8 8:35:00

» now

Saturday Sep 24 #

Bike 1:00:00 [3]

Tried to get this done on the trainer but just too tired after work, couldnt get HR up. Gave it a solid go then called it a day.

Friday Sep 23 #

Swim 50:00 [3]

WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 200 @ moderate aerobic intensity, RI=0:10
CD: 400 @ low aerobic intensity

-pretty sure I did swim to kick with finns but now two weeks after the fact and can't remember -oops.
6 PM

Run 1:00:00 [3]

on is at 10 k pace - alternatively you can run 12 by 90 second hill hard up - ez down

warmup from complex to one-way street up waverly park- did hill 10 times- super tough, worked hard

Thursday Sep 22 #

9 AM

Bike 1:00:00 [3]

11 min warm up
Thresh Include in your ride 3 x 10 minutes of effort at threshold (zone 3-4 heart rate). Recovery is 3 minutes between efforts
10 min warm down
4 PM

Run 45:00 [3]

ez cruise around PA

Wednesday Sep 21 #


Day off after a hellish shift last night. Went to Nipigon, spent the day on the couch.

Tuesday Sep 20 #

9 AM

Run 1:30:00 [3]

Did a longer one today as missed long run on sunday. 30 mins solo around LU. Met up with natasha and she dragged me a bit. Stuffed up, a bit hard to breathe. Did oliver-belrose- john loop. Good quality and moving pretty quick by the end. That was all I had in me today.

Monday Sep 19 #

6 AM

Swim 1:30:00 [3]

2 x 800 (FR, BR, BK, FR by 200 as 50 swim, 100 kick, 50 swim)
10 x (150 FR - 50 IMO on 15’ rest)
400 kick (100 FR, 100 IM)
200 swim down

Yikes this was a long one. Lost focus in the middle of the 10x200 so threw on paddles but that made the fatigue in my arms even worse. Got er done. Average quality.
7 PM

Strength 1:00:00 [3]


1. Deadlift 4x6- up to 80 lbs +bar
2. Narrow reverse Lat pull-down 2x6-plate 8?
Stability ball push-up to pike- 2x8
3. Cable hip reach and pull-2x8/side
4. Single arm chest press on ball- 3x8/side( 35 lbs)
Plank low to high plank-2x20
5. Cable row-2x6(90 lbs)

Did on Monday night as head was bugging me and didn't feel like i do cardio or anything impact.Felt good once I got moving. Helped a bit with the sinus pressure/headache.

Sunday Sep 18 #


Wanted to get this in but itdidn't happen. So exhausted after work, went for a nap but didn't help. Off tomorrow so hopefully get in then

« Earlier | Later »