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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Schwartz

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  BIKE3 4:45:00
  KAYAK2 2:35:00 9.44(3.7/h) 15.2(5.9/h)
  STRENGTH/CORE3 1:55:00
  OTHERS1 1:20:00
  SWIM1 1:00:00 1.99(2.0/h) 3.2(3.2/h)
  RUN1 55:00 6.52(8:26) 10.5(5:14)
  Total11 12:30:00 17.96 28.9

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

4 PM

BIKE (Spinning) 1:30:00 [4]

Spinning
12min warm-up
28min sweet spot - low cadance
3min easy
45min sweet spot - mix cadance
2min easy
6 PM

STRENGTH/CORE 45:00 [4]

Trap bar deadlift: 12x82kg, 8x102kg, 6x112kg
Single seated leg press: 8x90kg, 7x90kg
Seated leg press calf raises: 2x15x130kg
Military press: 12x30kg, 5x42.5kg
Dips: 2x12xBW
Lat pulldown: 8x65kg, 6x70kg
+ Core-training and stability (BOSU)

Saturday Oct 15, 2016 #

9 AM

BIKE (Spinning) 1:15:00 [4]
ahr:157 max:190

Spinning
16min progressiv warm-up
27min Sub/AT (HR: 165-170)
2min easy
3x 1.5min easy + 3.5min Vo2Max (HR 180-190)
3min easy
5min 50 RPM sub AT (HR: 165)
7min recovery

Note: Max heart rate: 198 (jun 16), resting heart rate: 38 (jun 16)
11 AM

KAYAK 1:25:00 [2] 8.2 km (5.8 kph)

K1 seakayak - work
8.2 km trip (low intensity but very windy 10-12 m/s) .

Friday Oct 14, 2016 #

1 PM

SWIM 1:00:00 [2] 3.2 km (3.2 kph)

800m (Crawl)
2x400m (handpaddles/pull buoy)
4x200m (Fins - 2 crawl/2 kicks)
8x100m (Mix)
6 PM

OTHERS 1:20:00 [3]

30min treadmill
30min crosstrainer
20min stairmaster

Thursday Oct 13, 2016 #

2 PM

STRENGTH/CORE 1:00:00 [4]

Leg press: 15x100kg, 12x120kg, 10x140kg, 8x160kg, 6x180kg, 4x200kg
Leg press calf raises: 3x15x120kg
Bench press: 10x55kg, 6x60kg, 5x60kg
Seated cable rows: 10x60kg, 8x65kg, 6x70kg
Military press: 8x35kg, 5x40kg
Lat pulldown: 2x8x60kg, 6x65kg
+ Core-training and stability (BOSU)

Wednesday Oct 12, 2016 #

6 PM

KAYAK 1:10:00 [1] 7.0 km (6.0 kph)

K1 sea kayak work
first lessons in basic technique (EPP2), then a 7 km trip (very low intensity) .

Tuesday Oct 11, 2016 #

7 PM

RUN 55:00 [4] 10.5 km (5:14 / km)

2.4km Warm-up, 5min drills and 2x100m acceleration
5x1.38km AT-pace (5.00-5.02 / 3.39-3.40 min/km). Starttime every 7min
1km cool down
8 PM

STRENGTH/CORE 10:00 [2]

10min CORE

Monday Oct 10, 2016 #

5 PM

BIKE 2:00:00 [4]

Spinning
1. hour: under/over intevals, short FTP intervals and Vo2Max
2. hour: long sweet spot intervals

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