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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: orhantiring

In the 7 days ending Jan 20:

activity # timemileskm+m
  RUNNING6 3:48:00 22.12(10:18) 35.6(6:24) 340
  STRENGTH5 3:07:00
  cyclıng1 45:00 9.32(4:50) 15.0(3:00)
  strechıng1 25:00
  Total11 8:05:00 31.44 50.6 340

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SuMoTuWeThFrSa

Saturday Jan 20 #

12 PM

RUNNING warm up/down 41:00 [3] 6.1 km (6:43 / km)

RUNNING intervals (4*620 m on narrow path) 20:00 [4] 3.71 km (5:23 / km)
ahr:164 max:190

2.28 min- 172 hr - 3.59 pace
2.23 min - 172 hr - 3.52 pace
2.24 min - 175 hr - 3.52 pace
2.18 min - 176 hr - 3.45 pace
6 PM

STRENGTH 45:00 [4]

Friday Jan 19 #

11 AM

RUNNING (Technical trails) 1:00:00 [3] 8.2 km (7:19 / km) +340m 6:04 / km
ahr:159

5 PM

STRENGTH (upper body) 45:00 [3]

9 PM

strechıng (strecthing+roller) 25:00 [3]

Thursday Jan 18 #

9 AM

RUNNING 15:00 [3] 1.8 km (8:20 / km)

Easy running + Running drills

STRENGTH 10:00 [3]

12 PM

cyclıng 45:00 [3] 15.0 km (3:00 / km)
ahr:100

6 PM

STRENGTH (Total body with weights) 43:00 [4]

RUNNING (running after strenght) 11:00 [3] 1.6 km (6:52 / km)

Wednesday Jan 17 #

RUNNING 36:00 [3] 6.0 km (6:00 / km)

Tuesday Jan 16 #

STRENGTH 44:00 [3]

Monday Jan 15 #

RUNNING 45:00 [3] 8.19 km (5:30 / km)

4*2 mins on paths with 4.30/4.21/4.13/4.11 pace for each.

Sunday Jan 14 #

Note
(rest day)

Travelling

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