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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Schwartz

In the 7 days ending Jan 28:

activity # timemileskm+m
  BIKE2 4:05:00 39.27 63.2
  RUN2 2:35:00 18.45(8:24) 29.7(5:13)
  KAYAK3 1:55:00 12.74(6.6/h) 20.5(10.7/h)
  OTHERS2 1:20:00
  STAIRS 2 50:00
  STRENGTH/CORE1 10:00
  Total10 10:55:00 70.46 113.4

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MoTuWeThFrSaSu

Sunday Jan 28 #

11 AM

RUN (orienteering ) 1:50:00 [3] 21.1 km (5:13 / km)

Saturday Jan 27 #

10 AM

BIKE (MTB) 3:05:00 [2] 63.2 km (20.5 kph)

45min Transport
65min MTB-O
30min Singletrack
45min Transport
5 PM

KAYAK (kayakergometer ) 40:00 [4] 7.2 km (10.8 kph)

1km warm up
100-200-300-400-500-400-300-200m-100m pyramid intervals. rest samme distance easy
1.2km cooling down

STRENGTH/CORE (core) 10:00 [3]

Friday Jan 26 #

5 PM

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

15min progressive warm up
10 x 50sec on / 10 sec off (380 watt)
4min very easy
10 x 40sec on / 20 sec off (400 watt)
4min very easy
10 x 30sec on / 30 sec off (440 watt)
5min cooling down

Thursday Jan 25 #

9 AM

STAIRS 30:00 [3]

Wednesday Jan 24 #

2 PM

KAYAK 40:00 [3] 7.3 km (11.0 kph)

5min warm up
20x60/30 sec (5/5.50 min/km)
5min easy
3 PM

OTHERS (Ski'n'core) 20:00 [3]

10min Thoraxtrainer
10min Core

Tuesday Jan 23 #

RUN 45:00 [4] 8.6 km (5:14 / km)

2km warm up
running drills and 2 strides
2x80m sprint - walk back
20min temporun (200m uphill then downhill and over again)
frog jumps and walking lunges
1km cooling down

Monday Jan 22 #

3 PM

STAIRS 20:00 [3]

KAYAK (kayakergometer ) 35:00 [3] 6.0 km (10.3 kph)

10min Warm up
2x5 x 30/20/10 sec (6.30, 4.25 and 4 min/km). rest 3min easy
12min endurance
4 PM

OTHERS (Ski'n'bike) 1:00:00 [3]

10min thoraxtrainer
30min bike - tempo/sweet spot
10min thoraxtrainer
10min coretraining

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