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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Schwartz

In the 7 days ending Dec 3:

activity # timemileskm+m
  RUN3 4:20:00 28.33(9:11) 45.6(5:42)
  KAYAK3 2:55:00 14.48(5.0/h) 23.3(8.0/h)
  BIKE2 1:45:00
  SWIM1 40:00
  OTHERS1 30:00
  STRENGTH/CORE1 15:00
  Total10 10:25:00 42.81 68.9

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MoTuWeThFrSaSu

Sunday Dec 3 #

10 AM

RUN (orienteering ) 55:00 [4] 10.0 km (5:30 / km)

11 AM

STRENGTH/CORE (core) 15:00 [3]

Saturday Dec 2 #

9 AM

KAYAK (Seakayak) 1:50:00 [1] 11.5 km (6.3 kph)

social low intensity padling
2 PM

RUN (Trail) 1:30:00 [2] 15.6 km (5:46 / km)

Base training - trail

Friday Dec 1 #

5 PM

BIKE (Indoor) 1:05:00 [4]

15min WU
3 x12min Under/over intervals (4 x 2min 280 watt/65 RPM + 1min 350 watt/90 RPM). rest 5min easy (140 watt)
5min cooling down

Thursday Nov 30 #

12 PM

RUN (Trail/Urban/Beach) 1:55:00 [2] 20.0 km (5:45 / km)

4 PM

KAYAK (kayakergometer ) 30:00 [3] 5.5 km (11.0 kph)

Endurance+ (5.27 min/km)

Wednesday Nov 29 #

9 AM

SWIM 40:00 [2]

Tuesday Nov 28 #

5 PM

KAYAK (kayakergometer ) 35:00 [4] 6.3 km (10.8 kph)

10min WU (5.35 min/km)
2x5 x 30/20/10 sec (6, 4.30 and 4.05 min/km). rest 3min easy
7min endurance (5.40 min/km)
5min AT (5 min/km)
https://greatist.com/move/10-20-30-interval-traini...

BIKE (Indoor) 40:00 [4]

4min WU
2x16min sweet spot. rest 4min easy
6 PM

OTHERS (Ski'n'core) 30:00 [3]

15min Thorax
15min Core + one leg squat and one leg deadlift on wobble board

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