Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  strength and conditioning15 14:00:24
  Walk-O9 13:20:15 38.44(20:49) 61.87(12:56) 592
  running15 12:42:22 90.73(8:24) 146.01(5:13) 377
  orienteering10 11:07:25 52.98(12:36) 85.27(7:50) 754
  running/walking8 8:13:27 35.07(14:04) 56.44(8:45) 277
  waterrunning2 2:40:00
  ballgames4 2:37:05
  skiing skate2 2:32:04 20.19(7:32) 32.5(4:41)
  cycling1 15:00
  cordination1 14:21
  Total51 67:42:23 237.42 382.09 2000
  [1-5]51 66:40:39

«»
3:57
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Nov 30, 2016 #

11 AM

running 30:30 intensity: (15:00 @2) + (15:30 @3) 5.8 km (5:16 / km)

strength and conditioning 1:05:00 [2]

Front squat from 20kg to 60kg (10 reps each) and deadlift from 40kg to 80 kg (10reps each)

And some balance and core
5 PM

skiing skate 1:30:30 intensity: (25:30 @1) + (45:00 @2) + (20:00 @3) 20.0 km (4:32 / km)
ahr:129 max:153

Tuesday Nov 29, 2016 #

Note
(rest day)

Ei karhutkaan koko ajan riehu, ne syö välillä puolukoita

Monday Nov 28, 2016 #

5 PM

running/walking 1:30:00 intensity: (30:00 @1) + (30:00 @2) + (25:00 @3) + (5:00 @4) 9.0 km (10:00 / km)
ahr:117 max:169

Sunday Nov 27, 2016 #

11 AM

running 1:51:00 intensity: (6:00 @1) + (15:00 @2) + (30:00 @3) + (1:00:00 @4) 23.9 km (4:39 / km) +270m 4:24 / km
ahr:158 max:177

90min of 2x(15min 12km/h with 3% ascent + 15min 14,5km/h flat)+1x(15min 12km/h with 3% ascent + 10min 15km/h flat + 5min 16km/h flat)
Running 90min mostly with heart rate 160-170 feels very easy (Y)
8 PM

strength and conditioning 1:00:00 [2]

Balance and core

Saturday Nov 26, 2016 #

10 AM

Walk-O 1:30:42 [1] 7.5 km (12:06 / km)
ahr:106 max:147

Mostly walk orienteering with contour map with Lauri... Some running parts to the end on my own
7 PM

strength and conditioning 1:16:00 [3]

Balance, glutes and core

Friday Nov 25, 2016 #

10 AM

Walk-O 2:30:00 [1] 11.2 km (13:24 / km)
ahr:104 max:145

6 PM

strength and conditioning 40:00 [2]

Clubs indoor training
7 PM

ballgames 47:59 intensity: (15:00 @1) + (12:30 @2) + (12:30 @3) + (7:59 @4)
ahr:123 max:175

Thursday Nov 24, 2016 #

12 PM

running 30:00 intensity: (5:00 @1) + (10:00 @2) + (10:00 @3) + (5:00 @4) 5.0 km (6:00 / km)

strength and conditioning 30:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3)

6 PM

running 1:20:00 intensity: (10:00 @1) + (15:00 @2) + (30:00 @3) + (22:00 @4) + (3:00 @5) 17.0 km (4:42 / km)
ahr:147 max:184

Wednesday Nov 23, 2016 #

12 PM

Walk-O 1:56:11 [1] 9.0 km (12:55 / km)
ahr:104 max:136

Walk-o in Tuohijärvi with contour+vegetation corridor... Lost the contact with corridor totally in the end
7 PM

orienteering 1:02:03 intensity: (20:00 @1) + (22:03 @2) + (20:00 @3) 6.1 km (10:10 / km)

Nigth-O in Tuohijärvi, some old countour+contourless+normal map training... Ok work with easy pace. End of the training trail running to not make the training too long.

Tuesday Nov 22, 2016 #

11 AM

running 30:00 intensity: (14:00 @2) + (15:00 @3) + (1:00 @4) 5.2 km (5:46 / km)

Walk-O 19:00 intensity: (10:00 @2) + (9:00 @3) 1.0 km (19:00 / km)

orienteering 36:23 intensity: (2:00 @3) + (33:00 @4) + (1:23 @5) 5.5 km (6:37 / km)
ahr:157 max:183

O-intervals at Pesäkallio with 15000 scale... Body feeling good!

Straigth line distance
7 PM

cycling 15:00 [1]

strength and conditioning 1:15:00 [3]

Front squat from 20kg to 50kg (10 reps each) and deadlift from 40kg to 80 kg (10reps others, but 80kg 6 reps)

Still getting body just to strength training

And then lot of balance and some core training

Monday Nov 21, 2016 #

Note

Keeping easy day today and changing plans of the next days a bit...
4 PM

running/walking 1:15:00 [1] 8.0 km (9:23 / km)

Easy day.
Putting controls to the youth training 30min
Warm up and running tech during youth training 25min
Picking up controls with Hämis

distance, bad guess

Sunday Nov 20, 2016 #

9 AM

orienteering 2:03:13 intensity: (23:13 @2) + (1:10:00 @3) + (30:00 @4) 15.0 km (8:13 / km)
ahr:143 max:166

With Sorvisto in Tapanila-Tiirismaa 15000 scale, partly contour and partly map without trails... Could have kept bit faster pace, quite good feeling. Low heart rates
5 PM

running/walking 30:00 [1] 4.0 km (7:30 / km)

Checkig sprint map
6 PM

strength and conditioning 1:00:00 [2]

Balance, core anf glutes

Saturday Nov 19, 2016 #

10 AM

orienteering 1:30:00 [1] 7.5 km (12:00 / km)
ahr:112 max:141

Orienteering with "contour"map in Tapanila west with Lauri during the youth training
7 PM

strength and conditioning 1:15:00 [2]

Core, balance, glutes

Friday Nov 18, 2016 #

12 PM

Walk-O 1:30:00 [1] 6.5 km (13:51 / km)
ahr:108 max:134

Control marks to the forest ith "contour map"
6 PM

running/walking 31:00 [3] 4.0 km (7:45 / km)

Warm up and running wit yougsters during the endurance test

ballgames 25:00 intensity: (10:00 @2) + (7:00 @3) + (8:00 @4)
max:178

Thursday Nov 17, 2016 #

11 AM

running 40:54 intensity: (2:00 @1) + (16:00 @2) + (20:00 @3) + (2:54 @4) 8.01 km (5:06 / km)

strength and conditioning 30:00 [1]

Laiskasti keskiroppaa
6 PM

running 1:15:54 intensity: (10:00 @1) + (15:00 @2) + (35:00 @3) + (15:40 @4) + (14 @5) 12.0 km (6:20 / km)

Speed training at Pajulahti

Wednesday Nov 16, 2016 #

12 PM

running 45:00 intensity: (5:00 @2) + (30:00 @3) + (10:00 @4) 9.4 km (4:47 / km)

Speed training at treadmill. Speed up from 12km/h to 20km/h couple of seconds keeping the pace and then back to 12km/h. 10x start in every 2min

strength and conditioning 1:00:00 [3]

3x6xpenkille nousu (terävästi) 20kg tangon kanssa
3x4 kyykkyhypyt 20kg tangon kanssa.

Ja keskroppaa
7 PM

waterrunning 1:00:00 [1]

Waterrunning

Tuesday Nov 15, 2016 #

Note
(rest day)

Was supposed to be easy training not full rest day... But atleast not too hard :P

Monday Nov 14, 2016 #

10 AM

strength and conditioning 1:05:00 [3]

Front squats and dead lift + balance and core
6 PM

running 1:30:00 [2] 13.5 km (6:40 / km)

Sunday Nov 13, 2016 #

8 AM

running/walking 1:45:00 [1] 14.0 km (7:30 / km)
ahr:114 max:155

7 PM

strength and conditioning 1:00:00 [2]

Core and glutes

Saturday Nov 12, 2016 #

10 AM

running 20:00 [2] 3.4 km (5:53 / km)

Warm up and down

orienteering 35:37 intensity: (10:17 @3) + (25:20 @4) 7.5 km (4:45 / km)

running 54:23 intensity: (10:00 @3) + (44:23 @4) 13.1 km (4:09 / km)
ahr:161 max:174

7 PM

skiing skate 1:01:34 [2] 12.5 km (4:56 / km)
ahr:119 max:140

Friday Nov 11, 2016 #

6 PM

strength and conditioning 50:00 [2]

7 PM

ballgames 40:00 intensity: (5:00 @1) + (10:00 @2) + (15:00 @3) + (10:00 @4)

Thursday Nov 10, 2016 #

10 AM

running 25:45 [3] 5.75 km (4:29 / km)

Polar keränny kosteutta sisälleen (ja tämä ei tapahtunut eilen vesijuostessa vaan jo aiemmin :P :D)... Eipä toimi enää
6 PM

running 50:00 [2] 10.0 km (5:00 / km)

Warm up and down (down without shoes)

running 15:30 [5] 5.0 km (3:06 / km)

Basically lonely run, some short help from guys who weren't running the test. Rigth direction, I am coming #woc2017 #woc2018

5000m - Splits

Wednesday Nov 9, 2016 #

4 PM

waterrunning 1:40:00 [2]

Loukkalahden Oton ja Nurmen Ellan teettämien vesijuoksutestien tutorial... Hyvää ja tiukkaa settiä (kovemman tehon lyhyessä testissä maksimi syke 178)

Tuesday Nov 8, 2016 #

12 PM

strength and conditioning 1:00:00 [2]

7 PM

Note

Massage

Monday Nov 7, 2016 #

11 AM

running/walking 1:06:01 intensity: (1:56 @0) + (59:58 @1) + (4:07 @2) 7.74 km (8:31 / km) +150m 7:46 / km
ahr:108 max:130

After small map update "tunnin erittäin turha"
4 PM

running/walking 1:26:26 intensity: (11:31 @0) + (52:33 @1) + (21:39 @2) + (43 @3) 8.73 km (9:54 / km) +41m 9:41 / km
ahr:105 max:145

Putting controls, youth training and picking up the controls

Sunday Nov 6, 2016 #

10 AM

orienteering 30:37 intensity: (5 @0) + (7 @1) + (12 @2) + (6:48 @3) + (23:25 @4) 5.65 km (5:25 / km) +101m 4:59 / km
ahr:163 max:174

running 13:31 intensity: (27 @0) + (8:19 @1) + (4:45 @2) 1.13 km (11:58 / km) +6m 11:39 / km
ahr:113 max:130

orienteering 31:07 intensity: (3 @0) + (1:31 @1) + (32 @2) + (3:43 @3) + (25:18 @4) 5.64 km (5:31 / km) +118m 4:59 / km
ahr:161 max:171

Saturday Nov 5, 2016 #

10 AM

running 10:30 intensity: (3:22 @0) + (26 @1) + (5:18 @2) + (1:24 @3) 1.55 km (6:46 / km) +9m 6:35 / km
ahr:120 max:154

orienteering 1:11:48 intensity: (2 @0) + (18 @1) + (22 @2) + (26:55 @3) + (44:11 @4) 12.14 km (5:55 / km) +188m 5:29 / km
ahr:161 max:175

running 19:21 intensity: (11:55 @0) + (3:42 @1) + (3:44 @2) 2.49 km (7:46 / km) +22m 7:26 / km
ahr:103 max:160

Friday Nov 4, 2016 #

1 PM

Walk-O 1:23:02 intensity: (20:54 @0) + (59:26 @1) + (2:42 @2) 6.78 km (12:15 / km) +179m 10:49 / km
ahr:99 max:139

Putting controls
6 PM

cordination 14:21 intensity: (15 @0) + (2:47 @1) + (8:16 @2) + (3:03 @3)
ahr:128 max:157

strength and conditioning 34:24 intensity: (2 @0) + (30:08 @1) + (4:14 @2)
ahr:109 max:138

ballgames 44:06 intensity: (3:43 @0) + (18:51 @1) + (4:22 @2) + (11:27 @3) + (5:43 @4)
ahr:124 max:177

Thursday Nov 3, 2016 #

9 AM

Walk-O 1:35:15 intensity: (1:41 @0) + (1:27:00 @1) + (6:34 @2) 8.29 km (11:30 / km) +155m 10:31 / km
ahr:106 max:129

Very easy walking with the map

Wednesday Nov 2, 2016 #

10 AM

running 20:04 intensity: (5 @0) + (1:19 @1) + (9:42 @2) + (8:21 @3) + (37 @4) 3.78 km (5:18 / km) +70m 4:51 / km
ahr:133 max:169

orienteering 1:03:20 intensity: (3 @0) + (1:40 @1) + (11:53 @2) + (10:39 @3) + (36:03 @4) + (3:02 @5) 7.61 km (8:19 / km) +195m 7:23 / km
ahr:159 max:183

Two idiot mistakes to the most easiest controls on the course. Otherwise very solid work
5 PM

orienteering 1:30:01 intensity: (9 @0) + (6:14 @1) + (43:03 @2) + (40:35 @3) 8.12 km (11:05 / km) +152m 10:08 / km
ahr:137 max:158

Super training aka very demanding nigth-O - lot of small misses... Lot of work to do

Tuesday Nov 1, 2016 #

9 AM

Walk-O 1:03:32 intensity: (2:19 @0) + (21:12 @1) + (40:01 @2) 5.31 km (11:58 / km) +112m 10:50 / km
ahr:120 max:144

Ny lähti kahteen otteeseen oikein kunnolla lapasesta

orienteering 33:16 intensity: (8:00 @2) + (25:16 @3) 4.51 km (7:23 / km)
ahr:145 max:159

2 PM

running/walking 10:00 intensity: (7 @0) + (3:02 @1) + (6:51 @2) 0.97 km (10:20 / km) +86m 7:09 / km
ahr:121 max:130

Walk-O 1:32:33 intensity: (3:05 @0) + (57:05 @1) + (32:05 @2) + (18 @3) 6.3 km (14:42 / km) +146m 13:10 / km
ahr:115 max:141

« Earlier | Later »