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Training Log Archive: Schwartz

In the 7 days ending Nov 12:

activity # timemileskm+m
  BIKE4 2:55:00
  KAYAK2 2:30:00 11.62(4.6/h) 18.7(7.5/h)
  OTHERS2 1:10:00
  SWIM1 1:00:00
  STRENGTH/CORE2 50:00
  RUN1 30:00 4.54(6:37) 7.3(4:07)
  Total8 8:55:00 16.16 26.0

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MoTuWeThFrSaSu

Saturday Nov 11 #

9 AM

KAYAK (Seakayak) 2:00:00 [2] 13.5 km (6.7 kph)

Endurance paddling, very windy conditions (10 m/s)

Friday Nov 10 #

5 PM

BIKE (Indoor) 1:10:00 [5]

25min progressive warm up
20 x 20sec on / 10 sec off (400 watt)
4min very easy
10 x 40sec on / 20 sec off (380 watt)
4min very easy
10 x 50sec on / 10 sec off (340 watt)
5min cooling down

The plan was also to run a endurance trip today, but I have problem with my hamstring due to a strain or muscle rupture. But I can still bike normally fortunately.

Thursday Nov 9 #

4 PM

OTHERS (Ski'n'row) 50:00 [4]

Kayakergometer
5min WU (10.6 km/h)
5min - hard effort (12.4 km/h)
Thorax - 10min min
Kayakergometer
5x200m (52-53 sec / 13.6-13.8 km/h). rest 1 easy
1km endurance (10.3 km/h)
Thorax - 15min min
5 PM

BIKE (Indoor) 25:00 [4]

20min sweet spot (65 RPM / 275 watt)
5min Cooling down.

STRENGTH/CORE 20:00 [4]

Core and TRX

Wednesday Nov 8 #

3 PM

SWIM 1:00:00 [2]

4x15min
1. Crawl
2. Swimrun (handpaddels and pull buoy)
3. Adventure race swim (breaststroke and polo crawl)
4. Aqua jogging
8 PM

BIKE (Indoor) 1:00:00 [4]

20min Warm up (220 watt)
5min Vo2max (365 watt)
10min endurance (190 watt)
20min Team sky sweet spot training (2 x 5min 95 RPM/300 watt + 5min 65 RPM/280 watt)
5min cold down (150 watt)

Tuesday Nov 7 #

5 PM

KAYAK (kayakergometer ) 30:00 [4] 5.2 km (10.4 kph)

3 x 500m endurance (10.6 km/h) + 500m stages race pace (12 km/h)
100 easy
50-100-150-200-150-100-50m sprint (14-16 km/h). rest samme distance easy
500m cold down (10 km/h)

RUN 30:00 [3] 7.3 km (4:07 / km)

15min endurance (4.25 min/km)
15min half marathon pace (3.43 min/km)

Monday Nov 6 #

4 PM

BIKE (Indoor) 20:00 [3]

5min WU
15min sweet spot (290 watt)

OTHERS (Thorax (skiergometer)) 20:00 [3]

mix of cardio, balance and strength exercises

STRENGTH/CORE 30:00 [4]

TRX and core

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