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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MarkOus

In the 7 days ending Jul 30, 2017:

activity # timemileskm+ft
  Skate Ski3 4:50:50 41.54(8.6/h) 66.85(13.8/h)
  Classic Ski1 2:28:24 19.7(8.0/h) 31.7(12.8/h)
  Bike1 2:00:55 25.94(4:40) 41.75(2:54)
  Bounding/Ski Walking1 2:00:14 9.34(12:52) 15.03(8:00)
  Strength2 1:19:12
  Run3 1:04:17 6.34(10:08) 10.2(6:18)
  Swim1 45:12 1.35(33:29) 2.17(20:48)
  Total7 14:29:04 104.21 167.71

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MoTuWeThFrSaSu

Sunday Jul 30, 2017 #

Skate Ski 1:28:53 [1] 14.4 mi (9.7 mph)

Easy ski working on technique stuff.

Get over hip and ankle flexion and arms in closer

Saturday Jul 29, 2017 #

Run 21:07 [1] 2.63 mi (8:02 / mi)
shoes: Brooks Ghost 10

Friday Jul 28, 2017 #

Bounding/Ski Walking warm up/down 31:51 [1] 2.36 mi (13:30 / mi)
shoes: Solomon Speedcross 3

Bounding/Ski Walking 30:48 [3] 3.0 mi (10:16 / mi)
shoes: Solomon Speedcross 3

Legs were a little tired from yesterday, heart rate stayed in low L3

Bounding/Ski Walking (time between intervals) 57:35 [1] 3.98 mi (14:28 / mi)
shoes: Solomon Speedcross 3

Thursday Jul 27, 2017 #

Bike 2:00:55 [1] 25.94 mi (4:40 / mi)

Not bad for first time ever biking for exercise

Run warm up/down 19:00 [1] 2.5 mi (7:36 / mi)
shoes: Brooks Ghost 10

Strength (Circuit strength) 28:30 [1]

Wednesday Jul 26, 2017 #

Skate Ski 1:05:07 [1] 9.4 mi (8.7 mph)

Skate Ski 45:00 [2] 6.5 mi (8.7 mph)

no pole and one pole

Tuesday Jul 25, 2017 #

Classic Ski warm up/down 1:44:03 [1] 11.67 mi (6.7 mph)

Classic Ski intervals 24:00 [4] 3.98 mi (9.9 mph)

L4 DP intervals up hill

Classic Ski hills 2:00 [5] 0.45 mi (13.5 mph)

Running/Bounding sprints 6 x 20s

Classic Ski (time between intervals) 18:21 [1] 3.6 mi (11.8 mph)

time between L4 intervals

Run 24:10 [1] 1.21 mi (19:59 / mi)

warm up and running technique stuff

Strength 50:42 [1]

Monday Jul 24, 2017 #

Skate Ski 20:00 [2] 3.0 mi (9.0 mph)

Picked it up a little during technique work to practice good technique

Skate Ski 1:11:50 [1] 8.24 mi (6.9 mph)

Pretty much all skate technique work.
1. Arm length (closer) 2. Control poles on V2 alt 3. Ankle Flexion

Swim 45:12 [1] 1.35 mi (33:29 / mi)

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