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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Schwartz

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  RUN3 4:20:00 24.05(10:49) 38.7(6:43)
  BIKE2 4:00:00 19.88 32.0
  STRENGTH/CORE2 2:20:00
  SWIM1 1:00:00 1.74(1.7/h) 2.8(2.8/h)
  KAYAK1 1:00:00 3.23(3.2/h) 5.2(5.2/h)
  OTHERS1 45:00
  Total10 13:25:00 48.9 78.7

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Sunday Oct 23, 2016 #

RUN (Orienteering ) 1:50:00 [2] 14.7 km (7:29 / km)

First orienteering competition for over a half year, I took it very easy and was very focus on map contact. But still I did many small mistake, so I still miss a lot before I am back to my former orienteering level.

Saturday Oct 22, 2016 #

9 AM

BIKE (Spinning) 1:15:00 [4]

Spinning
12min progressiv warm-up
30min Sub AT
2min easy
15min under/over - 3x 1.5min 90-95% FTP + 3.5min 108+% FTP
3min easy
5min 50 RPM sub AT
7min recovery
10 AM

OTHERS 45:00 [3]

30min crosstrainer
15min stairmaster
11 AM

STRENGTH/CORE 1:00:00 [3]

Single seated leg press: 10x100kg, 8x105kg
Leg press calf raises: 2x15x135kg
5min mobility and stability (BOSU)
45min TRX class (full body focus on core stability)

Friday Oct 21, 2016 #

10 AM

BIKE (MTB) 2:45:00 [1] 32.0 km (11.6 kph)

singletrack - low intensity.
A stop and go training, with focus on technical elements, I taught a girl I probably will race with next year some basis+ mtb technique.

Thursday Oct 20, 2016 #

5 PM

RUN (Trail) 1:50:00 [2] 18.0 km (6:07 / km)

Easy base training, nothing to feel in the feet, so they have recovery from China.

Wednesday Oct 19, 2016 #

9 AM

STRENGTH/CORE 1:20:00 [4]

10min crosstrainer

Trap bar deadlift: 12x87kg, 2x8x107kg
Bench press: 10x55kg, 2x6x60kg
Single seated leg press: 2x10x90kg, 8x100kg
Military press: 2x6x40kg, 5x40kg
DB row: 10x34kg, 2x10x36kg
+ Core-training and stability (BOSU)

10min crosstrainer
5 PM

KAYAK 1:00:00 [1] 5.2 km (5.2 kph)

K1 seakayak work - 5.2 km trip incl. forward paddle stoke technic exercises (very low intensity).

Tuesday Oct 18, 2016 #

6 PM

RUN (city) 40:00 [2] 6.0 km (6:40 / km)

6km easy jogging + 10min running drills.

Monday Oct 17, 2016 #

7 PM

SWIM 1:00:00 [3] 2.8 km (2.8 kph)

Swimming with the triathlon club:
400m warm-up (200m crawl, 100m breaststroke, 100m backstroke)
2x200m progressive
8x25m dive
100m crawl
4x100m side kicking with fins
4x25m sprint
8x25m high elbow
8x50m catch-up crawl
3x200m crawl

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