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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending Jan 26:

activity # timemileskm+m
  bike3 2:55:12 51.25(17.6/h) 82.48(28.2/h) 963
  orienteering2 2:22:09 9.52(14:56) 15.33(9:16) 900
  running2 1:06:35 6.43(10:21) 10.35(6:26) 149
  Yoga1 30:00
  climbing1 30:00
  Total9 7:23:56 67.2 108.15 2012

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MoTuWeThFrSaSu

Sunday Jan 26 #

3 PM

bike (zwift) 1:29:19 intensity: (29:12 @1) + (20:00 @2) + (28:07 @3) + (10:00 @4) + (2:00 @5) 39.34 km (26.4 kph) +598m
ahr:135 max:162 shoes: Cannondale

TdZ stage 4, Bologna

Saturday Jan 25 #

10 AM

orienteering 1:10:56 intensity: (17:21 @1) + (34:26 @2) + (18:17 @3) + (52 @4) 7.41 km (9:35 / km) +383m 7:37 / km
ahr:136 max:169 shoes: VJ red

Metsässä - 2x2 relay
1st loop ok, 2nd not so good
Hürnberg (very nice!)
warm up included

Friday Jan 24 #

6 PM

orienteering 1:11:13 intensity: (2:52 @1) + (14:12 @2) + (24:13 @3) + (24:28 @4) + (5:28 @5) 7.92 km (9:00 / km) +517m 6:47 / km
ahr:157 max:184 shoes: VJ red

Bern by Night #3, Locheberg
Very nice forest and quite a good run
warm up and cool down included

Thursday Jan 23 #

12 PM

running 37:06 intensity: (20:45 @1) + (12:17 @2) + (4:04 @3) 5.91 km (6:17 / km) +27m 6:08 / km
ahr:130 max:145 shoes: Asics Blackhawk

with P
7 PM

Yoga 30:00 [1]

class with S

Wednesday Jan 22 #

3 PM

bike 40:09 intensity: (15:09 @1) + (15:00 @2) + (4:00 @3) + (3:00 @4) + (3:00 @5) 17.04 km (25.5 kph) +180m
ahr:123 max:160 shoes: Cannondale

fartlek
5‘ 120w
4‘ 150w
3‘ 180w
2‘ 205w
1‘ 235w
2‘ easy in between; based on ftp 187
4 PM

running 29:29 intensity: (52 @1) + (3:12 @2) + (24:37 @3) + (48 @4) 4.43 km (6:39 / km) +122m 5:51 / km
ahr:153 max:170 shoes: Asics Kayano blue

Tuesday Jan 21 #

7 PM

bike 45:44 intensity: (9:00 @1) + (20:00 @2) + (16:44 @3) 26.1 km (34.2 kph) +185m
ahr:135 max:161 shoes: Cannondale

Tour de Zwift Stage 2, group ride, Watopia

Monday Jan 20 #

12 PM

climbing (bouldering ) 30:00 [1]

@Bimano with T

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