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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  strength and conditioning17 16:40:04
  waterrunning10 13:42:27
  Walk-O7 5:30:01 17.59(18:45) 28.32(11:39) 22329 /31c93%
  cycling7 4:50:56
  roller ski2 3:50:37 38.97(5:55) 62.72(3:41) 411
  orienteering2 24:43 2.55(9:43) 4.1(6:02) 5710 /11c90%
  running/walking2 22:18 1.05(21:15) 1.69(13:12) 33
  stretching19 19:50
  SkiErg1 15:01
  Map-exercise7 10:00
  Total58 46:05:57 60.16 96.82 72439 /42c92%
  [1-5]36 45:06:26
averages - sleep:8.9 weight:74.5kg

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Saturday Apr 30, 2016 #

9 AM

Walk-O 52:16 intensity: (14 @0) + (18:16 @1) + (31:14 @2) + (2:32 @3) 4.75 km (11:00 / km) +24m 10:44 / km
ahr:123 max:150 spiked:14/15c

running/walking 9:33 intensity: (4 @0) + (7:14 @1) + (2:15 @2) 1.0 km (9:35 / km) +12m 9:02 / km
ahr:114 max:133

3 PM

running/walking 12:45 intensity: (16 @0) + (3:39 @1) + (6:10 @2) + (2:40 @3) 0.69 km (18:25 / km) +21m 16:00 / km
ahr:128 max:159

orienteering 14:59 intensity: (3 @1) + (6 @2) + (7 @3) + (2:10 @4) + (12:33 @5) 2.68 km (5:35 / km) +39m 5:12 / km
ahr:184 max:193 spiked:6/7c

One-man-relay training with Seqi, Hero, Hirppa, JoonaL, tompza, Oskari, Tuomo.
Running the first 15min of it... To the first one didn't orienteer in the circle and tought that saw a "control" and run there. After that a solid work

Walk-O 33:45 intensity: (1 @0) + (8:00 @1) + (24:02 @2) + (1:33 @3) + (9 @4) 2.92 km (11:33 / km) +15m 11:16 / km
ahr:125 max:170 spiked:7/7c

Walking the rest of the course

Friday Apr 29, 2016 #

8 PM

Map-exercise 1:00 [0]

9 PM

Walk-O 53:51 intensity: (25 @0) + (14:10 @1) + (36:18 @2) + (2:58 @3) 5.02 km (10:44 / km) +45m 10:16 / km
ahr:126 max:155 spiked:8/9c

Jukola camp training nr. 1
Mostly walking and in the end 10min of running

orienteering 9:44 intensity: (5 @0) + (40 @2) + (5:04 @3) + (3:55 @4) 1.41 km (6:53 / km) +18m 6:28 / km
ahr:158 max:173 spiked:4/4c

Thursday Apr 28, 2016 #

9 AM

waterrunning 1:30:01 intensity: (8:32 @0) + (47:44 @1) + (32:37 @2) + (1:08 @3)
ahr:113 max:147

6 PM

strength and conditioning 1:15:05 intensity: (1:10:35 @1) + (4:14 @2) + (16 @3)
ahr:103 max:142

Wednesday Apr 27, 2016 #

Note
slept:9.0 weight:74.8kg

11 AM

waterrunning 1:32:00 intensity: (19 @0) + (23:00 @1) + (28:50 @2) + (20:37 @3) + (18:50 @4) + (24 @5)
ahr:137 max:181

45min of speed (or more like intensity) play 153/181
7 PM

strength and conditioning 1:00:04 [1]

8 PM

stretching 1:00 [0]

Tuesday Apr 26, 2016 #

Note
slept:9.0 weight:73.9kg (rest day)

8 PM

stretching 1:00 [0]

1h including some foam roller

Monday Apr 25, 2016 #

Note
slept:9.5 weight:74.4kg (rest day)

8 PM

stretching 1:00 [0]

Sunday Apr 24, 2016 #

12 PM

strength and conditioning 1:30:02 [1]

6 PM

Note

Had planned to do waterrunning in Vierumäki, but the swimming hall was close because of some divers :(
8 PM

stretching 1:00 [0]

Saturday Apr 23, 2016 #

11 AM

strength and conditioning 1:35:15 [1]

5 PM

waterrunning 1:30:05 intensity: (24 @0) + (10:18 @1) + (49:11 @2) + (23:06 @3) + (7:06 @4)
ahr:136 max:177

5x5s+5x10s+15x5s+5x10s+5x5s

Friday Apr 22, 2016 #

8 PM

stretching 1:00 [0]

Thursday Apr 21, 2016 #

11 AM

waterrunning 1:30:01 intensity: (1:30 @0) + (24:56 @1) + (44:23 @2) + (5:40 @3) + (8:41 @4) + (4:51 @5)
ahr:131 max:183

5x50m+5x25m
Hard, very hard
3 PM

strength and conditioning 1:00:01 intensity: (55:44 @1) + (3:36 @2) + (41 @3)
ahr:104 max:147

Wednesday Apr 20, 2016 #

9 AM

waterrunning 1:30:02 intensity: (7 @0) + (23:11 @1) + (56:37 @2) + (10:07 @3)
ahr:126 max:158

3 PM

strength and conditioning 1:00:03 intensity: (58:52 @1) + (1:11 @2)
ahr:104 max:129

8 PM

stretching 1:00 [0]

Monday Apr 18, 2016 #

10 AM

waterrunning 1:30:02 intensity: (24 @0) + (34:19 @1) + (53:44 @2) + (1:35 @3)
ahr:121 max:149

Sunday Apr 17, 2016 #

10 AM

waterrunning 1:30:01 intensity: (11 @0) + (18:04 @1) + (50:21 @2) + (21:25 @3)
ahr:130 max:155

5 PM

strength and conditioning 1:00:03 intensity: (50:58 @1) + (7:58 @2) + (1:07 @3)
ahr:109 max:152

Saturday Apr 16, 2016 #

10 AM

waterrunning 1:00:01 intensity: (26 @0) + (9:11 @1) + (20:31 @2) + (13:41 @3) + (16:12 @4)
ahr:141 max:177

Contrating to the posture makes waterrunning so much more effective... Also used belt first time for a long time
4 PM

strength and conditioning 1:00:01 intensity: (57:52 @1) + (2:09 @2)
ahr:102 max:134

8 PM

stretching 1:00 [0]

Friday Apr 15, 2016 #

5 PM

waterrunning 1:00:11 intensity: (26 @0) + (32:06 @1) + (26:54 @2) + (45 @3)
ahr:118 max:144

Thursday Apr 14, 2016 #

8 PM

stretching 1:00 [0]

Map-exercise 1:30 [0]

Wednesday Apr 13, 2016 #

11 AM

roller ski 1:53:07 intensity: (15 @0) + (17:24 @1) + (45:48 @2) + (38:42 @3) + (10:58 @4) 29.55 km (3:50 / km) +207m 3:42 / km
ahr:139 max:178

3x5x20s
Foot propably didn't like this
6 PM

strength and conditioning 1:00:42 intensity: (58:47 @1) + (1:55 @2)
ahr:99 max:136

8 PM

stretching 1:00 [0]

Tuesday Apr 12, 2016 #

11 AM

Note
slept:8.5 (rest day)

Day of long training but after woke up realized that body feeling quite tired, so decided to take a rest day. Two good training days, and forcing my self to do the long training would not make the big picture better, propably other way round :)
8 PM

Map-exercise 1:30 [0]

stretching 1:30 [0]

Monday Apr 11, 2016 #

8 AM

Note
slept:9.0 weight:74.8kg

11 AM

roller ski 1:57:30 intensity: (10 @0) + (7:44 @1) + (41:56 @2) + (32:53 @3) + (18:27 @4) + (16:20 @5) 33.17 km (3:33 / km) +204m 3:26 / km
ahr:148 max:191

6x5min
Not the best going, but good work all the time
5 PM

cycling 30:00 intensity: (24 @0) + (5:14 @1) + (24:22 @2)
ahr:122 max:131

strength and conditioning 1:00:04 intensity: (1:56 @0) + (42:15 @1) + (12:26 @2) + (2:30 @3) + (57 @4)
ahr:115 max:166

8 PM

stretching 30 [0]

Sunday Apr 10, 2016 #

11 AM

waterrunning 1:10:03 intensity: (13 @0) + (14:39 @1) + (28:07 @2) + (20:48 @3) + (6:16 @4)
ahr:135 max:176

5x5s+5x10s+5x15s
Concentrated to keep my pelvis/hip more upper and front... The posture changed quite much to more like normal running it was much more effective for muscles! Good one!
5 PM

SkiErg 15:01 intensity: (1 @0) + (1:03 @1) + (10:50 @2) + (2:45 @3) + (22 @4)
ahr:133 max:165

cycling 15:01 intensity: (1 @0) + (1:02 @1) + (13:58 @2)
ahr:125 max:137

strength and conditioning 1:00:05 intensity: (1:59 @0) + (47:12 @1) + (10:30 @2) + (24 @3)
ahr:111 max:146

8 PM

stretching 1:00 [0]

Saturday Apr 9, 2016 #

Note
slept:9.0 (rest day)

8 PM

stretching 1:15 [0]

Friday Apr 8, 2016 #

Note
slept:8.5 weight:75.2kg

12 PM

cycling 1:00:01 intensity: (9 @0) + (46 @1) + (4:05 @2) + (47:50 @3) + (7:11 @4)
ahr:151 max:166

strength and conditioning 45:07 intensity: (37:53 @1) + (7:04 @2) + (10 @3)
ahr:109 max:149

8 PM

stretching 1:00 [0]

Map-exercise 1:30 [0]

Course planning

Thursday Apr 7, 2016 #

8 AM

Note
slept:8.5 weight:74kg

12 PM

cycling 45:01 intensity: (7 @0) + (5:28 @1) + (39:10 @2) + (16 @3)
ahr:126 max:142

strength and conditioning 1:00:00 intensity: (24:15 @1) + (24:59 @2) + (7:15 @3) + (3:31 @4)
ahr:126 max:175

7 PM

strength and conditioning 30:00 [2]

Core
8 PM

stretching 50 [0]

Wednesday Apr 6, 2016 #

7 PM

stretching 2:00 [0]

Tuesday Apr 5, 2016 #

8 PM

stretching 1:00 [0]

Monday Apr 4, 2016 #

12 PM

cycling 50:01 intensity: (5 @0) + (24:30 @1) + (25:12 @2) + (14 @3)
ahr:120 max:141

strength and conditioning 40:04 intensity: (23:44 @1) + (12:42 @2) + (3:38 @3)
ahr:115 max:158

5 PM

Walk-O 40:51 [1] 3.34 km (12:13 / km) +2m 12:11 / km

8 PM

Map-exercise 1:00 [0]

Sunday Apr 3, 2016 #

12 PM

cycling 1:00:21 intensity: (1:54 @0) + (10:16 @1) + (16:55 @2) + (14:09 @3) + (14:44 @4) + (2:23 @5)
ahr:141 max:192

strength and conditioning 30:09 intensity: (9 @0) + (4:21 @1) + (18:55 @2) + (6:43 @3) + (1 @4)
ahr:131 max:160

5 PM

Walk-O 38:04 intensity: (5:32 @0) + (32:30 @1) + (2 @2) 3.05 km (12:30 / km) +27m 11:58 / km
ahr:104 max:120

8 PM

stretching 1:00 [0]

Map-exercise 1:00 [0]

Saturday Apr 2, 2016 #

6 PM

cycling 30:31 intensity: (26 @0) + (6:05 @1) + (24:00 @2)
ahr:123 max:137

strength and conditioning 53:19 intensity: (36:30 @1) + (11:59 @2) + (4:40 @3) + (10 @4)
ahr:116 max:161

8 PM

Map-exercise 2:30 [0]

Friday Apr 1, 2016 #

11 AM

Walk-O 1:11:13 intensity: (2:56 @0) + (41:39 @1) + (25:40 @2) + (58 @3) 5.71 km (12:29 / km) +93m 11:32 / km
ahr:115 max:144

4 PM

Walk-O 40:01 [1] 3.53 km (11:20 / km) +17m 11:04 / km

8 PM

stretching 45 [0]

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