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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Schwartz

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  KAYAK3 3:10:00 15.29(4.8/h) 24.6(7.8/h)
  BIKE2 3:00:00 17.4 28.0
  RUN1 1:15:00 8.08(9:17) 13.0(5:46)
  SWIM1 1:00:00
  STRENGTH/CORE2 1:00:00
  OTHERS1 1:00:00
  THORAXTRAINER1 30:00
  STAIRS 1 30:00
  Total11 11:25:00 40.76 65.6

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

9 AM

RUN (Trail) 1:15:00 [1] 13.0 km (5:46 / km)

easy jogging (incl. sand) - hamstring felt okay
11 AM

KAYAK (Seakayak) 2:00:00 [1] 12.6 km (6.3 kph)

social low intensity padling

Saturday Nov 18, 2017 #

11 AM

BIKE (MTB-O) 1:30:00 [3] 28.0 km (18.7 kph)

mountain bike orienteering competitions

Friday Nov 17, 2017 #

3 PM

THORAXTRAINER 30:00 [3]

mix of cardio, balance and strength exercises

KAYAK (kayakergometer ) 30:00 [4] 5.0 km (10.0 kph)

500 WU
4x500m (4.44 -> 4.39 min/km). rest 1min
500m easy
2km endurance (5.50 min/km)
4 PM

STRENGTH/CORE 30:00 [4]

Stability and strength (KB, TRX, wobble board and core)

Thursday Nov 16, 2017 #

4 PM

STAIRS 30:00 [4]

Wednesday Nov 15, 2017 #

3 PM

KAYAK (kayakergometer ) 40:00 [4] 7.0 km (10.5 kph)

4 x 500m (5.40 min/km) + 500m (5 min/km)
200m easy
10x 30/30sec intervals
1200m cooling down (6 min/km)
7 PM

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

20min warm up
2x 10min 310 watt + 5min 150 watt
30min 260 watt (60-70 RPM)
10min cooling down

Tuesday Nov 14, 2017 #

4 PM

OTHERS (Ski'n'bike) 1:00:00 [4]

3x12min Thorax (mix of cardio, balance and strength exercises)
2x12min BIke - sweet spot intensity low cadance
5 PM

STRENGTH/CORE 30:00 [4]

Core and TRX

Monday Nov 13, 2017 #

8 PM

SWIM 1:00:00 [3]

A lot of handpaddels and pull buoy swimming

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