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Training Log Archive: All-in

In the 1 days ending Dec 7, 2017:

activity # timemileskm+m
  strength and conditioning1 1:05:40
  running1 58:36 5.17(11:21) 8.31(7:03) 149
  orienteering1 57:01 3.94(14:29) 6.34(9:00) 166
  cycling1 30:01
  Total2 3:31:18 9.1 14.65 315
  [1-5]2 3:27:50

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Th

Thursday Dec 7, 2017 #

11 AM

cycling 20:00 intensity: (3 @0) + (8:43 @1) + (11:14 @2)
ahr:120 max:136

strength and conditioning 1:05:40 intensity: (2:57 @0) + (50:27 @1) + (7:40 @2) + (4:01 @3) + (35 @4)
ahr:103 max:162

Strength training at Hollola's swimhalls gym.

deep squat 10x (20+30+40+50kg)
front squat 3x10x75kg,
dead lift 3x10x90kg, not that good
hip thrust 3x10x90kg

cycling 10:01 intensity: (6 @0) + (9:55 @1)
ahr:105 max:116

4 PM

running 12:40 intensity: (4 @0) + (34 @1) + (10:34 @2) + (1:28 @3) 1.98 km (6:25 / km) +98m 5:08 / km
ahr:133 max:147

orienteering 47:03 intensity: (5 @0) + (28 @1) + (6:54 @2) + (34:44 @3) + (4:52 @4) 5.15 km (9:08 / km) +152m 7:57 / km
ahr:149 max:166

Night-O at Pajulahti, quite ok work... Though one bigger mistake during the direction training part

running 6:27 intensity: (4 @0) + (3:34 @2) + (2:49 @3) 0.77 km (8:19 / km) +37m 6:43 / km
ahr:142 max:156

orienteering 9:58 intensity: (4 @0) + (1:41 @2) + (6:12 @3) + (2:01 @4) 1.18 km (8:26 / km) +14m 7:58 / km
ahr:150 max:168

Micro-O

running 5:31 intensity: (5 @0) + (50 @2) + (4:23 @3) + (13 @4) 1.11 km (4:57 / km) +14m 4:40 / km
ahr:146 max:160

running 33:58 intensity: (20:02 @1) + (10:21 @2) + (3:15 @3) + (20 @4) 4.45 km (7:38 / km)
ahr:110 max:168

Keeping the indoor track training Pajulahti. Running there some faster parts on my own

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