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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: EmiliaS

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running4 5:00:00 26.91(11:09) 43.3(6:56)
  Orienteering 2 2:00:00 9.2(13:03) 14.8(8:06)
  Gym3 1:55:00
  swimming1 1:15:00 1.24(1:00:21) 2.0(37:30)
  Indoor sports1 45:00
  Total7 10:55:00 37.34 60.1

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MoTuWeThFrSaSu

Sunday Jan 19 #

Running long 1:22:00 [3] 11.2 km (7:19 / km)
ahr:135 max:165

run from work (5min walk 15min run) knee hurt again

Note

heart rate from watch because chest monitor broken
(whole week

Saturday Jan 18 #

Orienteering race 45:00 [4] 7.8 km (5:46 / km)
ahr:165 max:199

sprint orienteering ( couple controls of trail and a bit of hills)

Friday Jan 17 #

Gym 45:00 [3]
ahr:107 max:133

Arm day and shoulders (and back)

swimming 1:15:00 [3] 2.0 km (37:30 / km)
ahr:134 max:172

2000m swimming (freestyle, breast stroke, back stroke x7) and then water running for 15min and stretching

Thursday Jan 16 #

Gym 35:00 [2]
ahr:111 max:141

school gym
legs and chest and random stuff

Orienteering tempo 1:15:00 [4] 7.0 km (10:43 / km)
ahr:170 max:199

easy orienteering went well but lots of hills. (still don't know how to link a map)

Wednesday Jan 15 #

Indoor sports 45:00 [2]
ahr:115 max:135

climbing in PE
Very intense for arms

Running long 55:00 [3] 7.0 km (7:51 / km)
ahr:147 max:173

Tuesday Jan 14 #

Gym 35:00 [3]
ahr:101 max:120

short arm workout

Running intervals 1:13:00 [4] 11.8 km (6:11 / km)
ahr:148 max:193

not sure bout distance because ran inside.

5 x 1000m 2min rest

200m fast
200m easy
200m fast
200m easy
200m fast

Monday Jan 13 #

Running long 1:30:00 [3] 13.3 km (6:46 / km)
ahr:145 max:177

Knee got a bit sore like it has in the ends of long runs

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