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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  cycling19 15:28:17 202.87 326.48 2426
  strength and conditioning12 10:02:41
  Walk-O9 9:01:07 28.2(19:11) 45.38(11:55) 519117 /125c93%
  orienteering14 7:59:30 44.98(10:40) 72.39(6:37) 1400152 /183c83%
  roller ski4 4:50:04 51.7(5:37) 83.2(3:29) 337
  running/walking10 4:08:57 14.39(17:18) 23.16(10:45) 484
  running8 2:13:49 16.13(8:18) 25.97(5:09) 190
  waterrunning2 1:45:07 0.9(1:56:40) 1.45(1:12:30)
  crosstrainer1 1:30:00
  cordination2 1:02:59 2.77(22:42) 4.47(14:06) 29
  stretching17 12:15
  Total54 58:14:46 361.94 582.49 5385269 /308c87%
  [1-5]41 57:24:15
averages - sleep:9.5 weight:75.5kg

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Tuesday May 31, 2016 #

8 AM

cycling 27:24 intensity: (2:17 @0) + (18:43 @1) + (6:17 @2) + (7 @3) 9.08 km (3:01 / km)
ahr:112 max:140

stretching 15 [0]

12 PM

cycling 16:10 intensity: (57 @0) + (8:35 @1) + (6:03 @2) + (35 @3) 5.94 km (2:43 / km)
ahr:114 max:131

strength and conditioning 1:00:00 intensity: (16 @0) + (50:39 @1) + (7:08 @2) + (1:57 @3)
ahr:105 max:147

Sharp moves for legs/thighs, otherwise core and balance
6 PM

cycling 30:23 intensity: (20 @0) + (4:47 @1) + (21:29 @2) + (3:47 @3) 10.76 km (2:49 / km)
ahr:128 max:147

running 5:09 intensity: (47 @0) + (39 @1) + (1:29 @2) + (1:29 @3) + (45 @4) 0.8 km (6:27 / km)
ahr:132 max:162

orienteering 38:28 intensity: (6 @1) + (2 @2) + (22 @3) + (28:45 @4) + (9:13 @5) 6.35 km (6:04 / km)
ahr:176 max:184 spiked:12/17c

running/walking 5:21 intensity: (1 @0) + (3:42 @1) + (1:02 @2) + (26 @3) + (10 @4) 0.06 km (1:22:18 / km)
ahr:118 max:171

cycling 35:13 intensity: (3:17 @0) + (14:43 @1) + (16:07 @2) + (56 @3) + (10 @4) 12.46 km (2:50 / km)
ahr:115 max:162

Monday May 30, 2016 #

8 PM

stretching 1:30 [0]

Sunday May 29, 2016 #

3 PM

Walk-O 2:18:00 intensity: (2:21 @0) + (1:43:41 @1) + (30:02 @2) + (1:56 @3) 11.38 km (12:08 / km)
ahr:114 max:152 spiked:28/29c

Saturday May 28, 2016 #

8 AM

running/walking 15:00 intensity: (1:45 @0) + (9:14 @1) + (4:01 @2) 1.55 km (9:41 / km) +26m 8:56 / km
ahr:111 max:139

stretching 15 [0]

10 AM

running/walking 25:47 intensity: (14 @0) + (8:21 @1) + (11:01 @2) + (5:20 @3) + (51 @4) 2.89 km (8:54 / km) +59m 8:05 / km
ahr:128 max:169

orienteering 30:14 intensity: (1 @0) + (9 @1) + (25 @2) + (32 @3) + (10:59 @4) + (18:08 @5) 4.39 km (6:53 / km) +180m 5:43 / km
ahr:178 max:187 spiked:11/13c

The first middle of the day! Good work, little slow both techniqualy and physically... Didn't orienteer to the 7th control and bad start from there too, otherwise kept it quite well under control



running/walking 14:02 intensity: (14 @0) + (8:22 @1) + (3:38 @2) + (1:48 @3) 1.75 km (8:01 / km) +21m 7:34 / km
ahr:117 max:147

2 PM

running/walking 25:38 intensity: (15 @0) + (5:49 @1) + (8:55 @2) + (9:24 @3) + (1:15 @4) 2.64 km (9:42 / km) +97m 8:12 / km
ahr:134 max:168

orienteering 36:40 intensity: (9 @1) + (1:27 @2) + (28 @3) + (13:02 @4) + (21:34 @5) 5.31 km (6:54 / km) +187m 5:52 / km
ahr:177 max:188 spiked:14/16c

The second middle race of the day... One big minus! I was ****** slow in the uphills. Not my strength, but I am also many times "afraid" to run the uphills, like I could, because I am afraid "kiiling" myself to the uphill. Techniqually: should have checked many of the controls more presicely, because now I was standing right next to control on 11th and 15th and also quite unsure to the 5th one. To the 9th just didn't do the basic O-work properly


running 10:03 intensity: (6 @0) + (26 @1) + (8:05 @2) + (1:26 @3) 1.63 km (6:11 / km) +38m 5:32 / km
ahr:131 max:145

Friday May 27, 2016 #

9 AM

cycling 19:54 intensity: (22 @0) + (14:20 @1) + (5:12 @2) 6.94 km (2:52 / km) +42m 2:47 / km
ahr:114 max:134

stretching 15 [0]

11 AM

running 30:03 intensity: (16 @0) + (8 @1) + (6:43 @2) + (15:12 @3) + (7:24 @4) + (20 @5) 6.43 km (4:40 / km) +34m 4:33 / km
ahr:152 max:182

strength and conditioning 30:00 [1]
ahr:88 max:101

6 PM

waterrunning 45:02 intensity: (27 @0) + (44:15 @1) + (20 @2) 0.55 km (1:21:53 / km)
ahr:103 max:123

Thursday May 26, 2016 #

8 AM

cycling 16:58 intensity: (1:05 @0) + (14:30 @1) + (1:23 @2) 6.12 km (2:46 / km) +46m 2:40 / km
ahr:110 max:132

stretching 15 [0]

11 AM

cycling 8:55 intensity: (10 @0) + (1:16 @1) + (6:34 @2) + (55 @3) 2.96 km (3:01 / km) +53m 2:46 / km
ahr:126 max:150

strength and conditioning 1:15:02 intensity: (1:10:33 @1) + (3:37 @2) + (52 @3)
ahr:99 max:151

Sharp moves for legs/thighs

cycling 7:38 intensity: (36 @0) + (1:54 @1) + (5:08 @2) 2.96 km (2:35 / km) +28m 2:28 / km
ahr:120 max:135

6 PM

crosstrainer 1:30:00 intensity: (1:49 @0) + (8:35 @1) + (1:19:36 @2)
ahr:125 max:137

Tuesday May 24, 2016 #

11 AM

running 13:42 intensity: (1:00 @1) + (5:20 @2) + (7:22 @3) 2.2 km (6:14 / km) +2m 6:12 / km
ahr:131 max:156

orienteering 25:53 intensity: (1 @0) + (7 @1) + (8 @2) + (40 @3) + (16:16 @4) + (8:41 @5) 3.51 km (7:23 / km) +10m 7:17 / km
ahr:176 max:184 spiked:8/12c

Walk-O 26:20 intensity: (1 @0) + (2:24 @1) + (22:51 @2) + (56 @3) + (8 @4) 1.92 km (13:42 / km)
ahr:128 max:161 spiked:9/9c

6 PM

cycling 33:09 intensity: (1 @0) + (5:06 @1) + (24:15 @2) + (3:47 @3) 12.59 km (2:38 / km) +114m 2:31 / km
ahr:129 max:150

running 5:42 intensity: (8 @0) + (17 @1) + (2:17 @2) + (1:52 @3) + (1:08 @4) 0.78 km (7:20 / km) +15m 6:41 / km
ahr:125 max:169

orienteering 44:59 intensity: (8 @1) + (3:35 @2) + (4:57 @3) + (31:07 @4) + (5:12 @5) 6.41 km (7:01 / km) +156m 6:15 / km
ahr:168 max:186 spiked:12/13c

Physically feeling quite good! At least much better than in the morning :)

Techniqualy good work when doing the work properly! But in many places today not doing the work properly. 7th, didn't check the routechoises and wel clearly chose a bad one. Well then to the ninth was late during the whole leg and basically quit basic work 200m before control... Mistake about about 3min and then 5min extra loop when wanted to check immidiatelly what went wrong.



Firstly during this part of the course have to confess that basic orienteering work was pretty much down... Didn't make a proper plan, because didn't look the leg so properly wich I should.

Now after the run would have chose the green routechoise! Or at least from the red circle should have stay on a level. The last time when I excatly knew where I was was the red circle and after that the "plan" (bad one) was to go come to the level next to yellow circle (the hill)...

Well I came. Saw the hill from the area of orange circle and was also on a level, wich didn't understand from the map because of the pink contour line wich made the area look steeper but actually there was quite clear level. Then just I had to follow the contour to the control... If would have watched compass or checked my position properly on the orange circle there would have been any problem...

Problems 1. Basic skills aka didn't understand the map totally 2. Wasn't doing the basic o-work - wasn't controlling the performance




running/walking 3:58 intensity: (50 @1) + (2:22 @2) + (29 @3) + (17 @4) 0.15 km (26:37 / km) +2m 24:57 / km
ahr:131 max:177

cycling 30:26 intensity: (1 @0) + (9:04 @1) + (20:18 @2) + (1:03 @3) 12.53 km (2:26 / km) +39m 2:24 / km
ahr:124 max:155

Monday May 23, 2016 #

5 PM

cycling 31:22 intensity: (7 @0) + (10:00 @1) + (19:23 @2) + (1:52 @3) 11.77 km (2:40 / km) +92m 2:34 / km
ahr:126 max:147

cordination 42:55 intensity: (1:27 @0) + (15:31 @1) + (18:44 @2) + (6:10 @3) + (32 @4) + (31 @5) 3.69 km (11:39 / km) +29m 11:12 / km
ahr:126 max:186

cycling 29:54 intensity: (6 @0) + (14:30 @1) + (13:08 @2) + (2:03 @3) + (7 @4) 11.8 km (2:32 / km) +40m 2:30 / km
ahr:121 max:162

8 PM

stretching 30 [0]

Sunday May 22, 2016 #

5 PM

Walk-O 2:04:01 intensity: (44 @0) + (1:13:31 @1) + (48:51 @2) + (55 @3) 10.03 km (12:22 / km) +121m 11:40 / km
ahr:118 max:145 spiked:27/30c

Pariisi in Orimattila... Some really shor running parts

Saturday May 21, 2016 #

12 PM

running/walking 6:34 intensity: (24 @0) + (5:27 @1) + (43 @2) 0.74 km (8:50 / km) +24m 7:36 / km
ahr:107 max:126

Walk-O 55:46 intensity: (9 @0) + (28:54 @1) + (24:30 @2) + (2:13 @3) 4.5 km (12:23 / km) +87m 11:18 / km
ahr:120 max:150 spiked:11/11c

orienteering 30:29 intensity: (8 @0) + (2 @1) + (17 @2) + (1:15 @3) + (28:47 @4) 4.09 km (7:28 / km) +27m 7:13 / km
ahr:170 max:178 spiked:11/13c

Started training to the 2017 FC-relay champs... ;) Just next to emargoud area

The running parts of the day's orienteering trainings. Other parts I did by walking... Good work, though direction control isn't that good level at the moment. Only one really a bad leg. Some of the deviation because of the terrain, but still more concentration to compass needed!



Walk-O 10:22 intensity: (1 @0) + (47 @1) + (6:43 @2) + (2:37 @3) + (14 @4) 0.76 km (13:41 / km) +6m 13:09 / km
ahr:134 max:172 spiked:2/3c

running/walking 6:12 intensity: (1 @0) + (5:37 @1) + (34 @2) 0.66 km (9:24 / km) +7m 8:56 / km
ahr:110 max:138

5 PM

Walk-O 17:42 intensity: (10 @0) + (7:36 @1) + (8:59 @2) + (57 @3) 1.36 km (13:01 / km) +39m 11:23 / km
ahr:122 max:149 spiked:6/6c

orienteering 30:25 intensity: (1 @0) + (11 @2) + (40 @3) + (28:39 @4) + (54 @5) 3.97 km (7:39 / km) +63m 7:05 / km
ahr:171 max:181 spiked:13/13c

Continued training to the 2017 FC-relay champs ;)... Just next to emargoud area

Walk-O 15:52 intensity: (1 @0) + (4:11 @1) + (9:35 @2) + (1:53 @3) + (12 @4) 1.22 km (13:04 / km) +13m 12:24 / km
ahr:126 max:167 spiked:2/2c

Friday May 20, 2016 #

11 AM

roller ski 1:14:07 intensity: (7 @0) + (8:46 @1) + (43:11 @2) + (21:25 @3) + (38 @4) 18.98 km (3:54 / km) +86m 3:49 / km
ahr:133 max:168

Rullarikko

cordination 20:04 intensity: (15:06 @1) + (4:33 @2) + (25 @3) 0.78 km (25:46 / km)
ahr:105 max:144

5 PM

strength and conditioning 1:15:01 intensity: (1:03:18 @1) + (8:56 @2) + (2:47 @3)
ahr:106 max:159

Outside, balance and core

Thursday May 19, 2016 #

Note
(rest day)

Rest day one day before planned

Wednesday May 18, 2016 #

12 PM

roller ski 45:27 intensity: (11 @0) + (5:26 @1) + (30:22 @2) + (9:28 @3) 11.97 km (3:48 / km) +50m 3:43 / km
ahr:130 max:149

strength and conditioning 45:00 [1]
ahr:86 max:110

6 PM

running 14:06 intensity: (28 @0) + (31 @1) + (5:12 @2) + (6:20 @3) + (1:35 @4) 2.3 km (6:08 / km) +57m 5:27 / km
ahr:146 max:167

orienteering 39:25 intensity: (1 @0) + (3 @1) + (5 @2) + (37 @3) + (25:40 @4) + (12:59 @5) 5.94 km (6:38 / km) +115m 6:03 / km
ahr:177 max:186 spiked:12/15c

Too lazy work and because of that all the time little late... Should do it with higher map reading frequancy and would save small amount of time in many places. Result though quite ok... Most risky going on 1.,2.,7. and 13.





running/walking 25:20 intensity: (37 @0) + (19:05 @1) + (5:38 @2) 2.19 km (11:35 / km) +32m 10:48 / km
ahr:112 max:132

Tuesday May 17, 2016 #

12 PM

cycling 41:29 intensity: (17 @0) + (12:47 @1) + (26:28 @2) + (1:57 @3) 15.42 km (2:41 / km) +143m 2:34 / km
ahr:124 max:146

strength and conditioning 30:01 intensity: (20:24 @1) + (8:39 @2) + (58 @3)
ahr:113 max:149

cycling 4:26 intensity: (2:51 @1) + (1:35 @2) 1.56 km (2:51 / km) +14m 2:44 / km
ahr:117 max:125

4 PM

cycling 30:07 intensity: (1 @0) + (2:34 @1) + (21:52 @2) + (5:40 @3) 10.69 km (2:49 / km) +116m 2:40 / km
ahr:132 max:150

orienteering 42:26 intensity: (6 @0) + (9 @1) + (11 @2) + (34 @3) + (24:36 @4) + (16:50 @5) 7.28 km (5:50 / km) +138m 5:19 / km
ahr:176 max:186 spiked:11/13c

Bad direction work

running/walking 7:50 intensity: (4:45 @1) + (2:05 @2) + (35 @3) + (25 @4) 0.25 km (31:05 / km) +13m 24:43 / km
ahr:107 max:175

cycling 27:25 intensity: (9 @0) + (4:59 @1) + (18:00 @2) + (4:04 @3) + (13 @4) 10.19 km (2:41 / km) +13m 2:40 / km
ahr:130 max:165

8 PM

stretching 30 [0]

Monday May 16, 2016 #

2 PM

strength and conditioning 1:02:29 [1]

waterrunning 1:00:05 [1] 0.9 km (1:06:46 / km)

Sunday May 15, 2016 #

2 AM

running/walking 28:36 intensity: (36 @0) + (12:28 @1) + (15:20 @2) + (12 @3) 2.91 km (9:50 / km) +66m 8:50 / km
ahr:119 max:142

running/walking 21:45 intensity: (1 @0) + (6:16 @1) + (11:55 @2) + (2:54 @3) + (39 @4) 1.69 km (12:50 / km) +12m 12:24 / km
ahr:127 max:167

orienteering 38:18 intensity: (35 @2) + (1:35 @3) + (17:39 @4) + (18:29 @5) 6.71 km (5:43 / km) +144m 5:09 / km
ahr:177 max:188 spiked:16/18c

10mila 2016, 6th leg

Shut up, learn and go on!

running/walking 4:43 intensity: (2:56 @1) + (1:16 @2) + (16 @3) + (15 @4) 0.33 km (14:15 / km) +7m 12:53 / km
ahr:122 max:174

Saturday May 14, 2016 #

Event: Tiomila 2016
 

Friday May 13, 2016 #

1 PM

running 30:03 intensity: (7 @0) + (6 @1) + (5:00 @2) + (12:32 @3) + (12:01 @4) + (17 @5) 6.43 km (4:40 / km) +34m 4:33 / km
ahr:155 max:181

strength and conditioning 30:02 intensity: (43 @0) + (25:16 @1) + (4:03 @2)
ahr:110 max:136

8 PM

stretching 30 [0]

Thursday May 12, 2016 #

8 PM

stretching 30 [0]

Wednesday May 11, 2016 #

5 PM

cycling 2:00:52 intensity: (2:58 @0) + (38:42 @1) + (1:07:27 @2) + (11:35 @3) + (10 @4) 41.33 km (2:55 / km) +466m 2:46 / km
ahr:123 max:164

Tuesday May 10, 2016 #

10 AM

cycling 15:01 [2]

strength and conditioning 1:00:00 intensity: (40:00 @1) + (15:00 @2) + (5:00 @3)

Trying to do sharp moves... And then basic core and balance

3x5x20kg sguat "jumps"
2x8x20kg + 8xwithout weigths penkillenousua
4 PM

orienteering 40:00 intensity: (57 @3) + (38:57 @4) + (6 @5) 6.08 km (6:35 / km) +100m 6:05 / km
ahr:159 max:180 spiked:10/11c

Was searching confidence after yesterdays disaster... Well got it and lost it!

Good work during the running part (to the middle of 12. leg) - but in the evening start to think (when was checking the map) that there was something wierd in the 7. control... Well, really easy misspunch - and the confidence is GONE :D

Walk-O 15:34 intensity: (30 @0) + (3:41 @1) + (7:23 @2) + (4:00 @3) 1.02 km (15:11 / km) +26m 13:29 / km
ahr:159 max:180 spiked:1/3c

8 PM

stretching 30 [0]

Monday May 9, 2016 #

11 AM

cycling 41:26 intensity: (4 @0) + (3:48 @1) + (28:53 @2) + (8:17 @3) + (24 @4) 14.11 km (2:56 / km) +200m 2:45 / km
ahr:131 max:162

orienteering 32:11 intensity: (3 @0) + (1:32 @1) + (4:11 @2) + (19:08 @3) + (7:17 @4) 4.23 km (7:37 / km) +92m 6:52 / km
ahr:144 max:163 spiked:9/13c

Grande katastrof... Treenipankin suuntatreeni. Helpon lenkin vitosta koitin kolme kertaa ei osunu ja sen jälkeen suurin osa hommasta meni mettässä samoamiseks kun loppu kiinnostus. Osuin sitten kyseiselle pisteelle vaikeemmalla lenkillä toisella yrityksellä (ekan yrityksen tulin rataa väärin päin eli koitin kyseistä rastia neljä kertaa samasta suunnasta)...

GPS-käyrät miljoonana palasena, joten en taida jaksaa yhdistellä ja masistella sen enempää.

Paremman näkyvyyden pisteet osu vähän sinne päin

running/walking 58:11 intensity: (2:11 @0) + (42:05 @1) + (9:59 @2) + (3:56 @3) 5.33 km (10:55 / km) +118m 9:50 / km
ahr:111 max:143

cycling 31:06 intensity: (11 @0) + (7:59 @1) + (18:14 @2) + (4:17 @3) + (25 @4) 13.66 km (2:17 / km) +58m 2:14 / km
ahr:127 max:168

8 PM

stretching 1:00 [0]

Sunday May 8, 2016 #

8 PM

stretching 1:30 [0]

Saturday May 7, 2016 #

10 AM

roller ski 2:04:30 intensity: (2 @0) + (28 @1) + (8:09 @2) + (1:21:22 @3) + (34:29 @4) 38.92 km (3:12 / km) +152m 3:08 / km
ahr:153 max:173

8 PM

stretching 25 [0]

Friday May 6, 2016 #

11 AM

cycling 29:05 intensity: (11 @0) + (11:19 @1) + (15:27 @2) + (2:06 @3) + (2 @4) 11.32 km (2:34 / km) +63m 2:30 / km
ahr:123 max:160

strength and conditioning 30:02 intensity: (1:07 @0) + (18:49 @1) + (9:35 @2) + (31 @3)
ahr:115 max:152

cycling 4:15 intensity: (3:54 @1) + (21 @2) 1.54 km (2:46 / km) +13m 2:39 / km
ahr:113 max:121

5 PM

cycling 30:33 intensity: (4 @0) + (23 @1) + (2:38 @2) + (20:23 @3) + (7:05 @4) 12.94 km (2:22 / km) +107m 2:16 / km
ahr:152 max:173

orienteering 30:01 intensity: (1 @0) + (2 @1) + (4 @2) + (7 @3) + (3:27 @4) + (26:20 @5) 5.17 km (5:48 / km) +125m 5:11 / km
ahr:185 max:193 spiked:7/10c

10mila one-man-relay training with some OK Trian guys etc.
Without compass (didn't find it), didn't like the basic tech. work... Physically - could be worse when thinking the situation

Walk-O 10:54 intensity: (30 @1) + (5:20 @2) + (4:54 @3) + (10 @4) 0.93 km (11:45 / km) +39m 9:42 / km
ahr:138 max:169 spiked:2/2c

cycling 20:14 intensity: (1 @0) + (8:55 @1) + (9:33 @2) + (1:45 @3) 6.47 km (3:08 / km) +43m 3:02 / km
ahr:122 max:143

Thursday May 5, 2016 #

10 AM

cycling 58:06 intensity: (1 @0) + (8:27 @1) + (41:27 @2) + (8:11 @3) 21.91 km (2:39 / km) +206m 2:32 / km
ahr:129 max:156

running 25:01 intensity: (2 @0) + (18 @1) + (26 @2) + (7:37 @3) + (16:38 @4) 5.4 km (4:38 / km) +10m 4:36 / km
ahr:161 max:179

cycling 8:28 intensity: (1 @0) + (2:30 @1) + (5:57 @2) 3.36 km (2:31 / km) +19m 2:27 / km
ahr:122 max:135

5 PM

roller ski 46:00 intensity: (59 @1) + (20:00 @2) + (24:02 @3) + (59 @4) 13.32 km (3:27 / km) +49m 3:23 / km
ahr:141 max:163

strength and conditioning 45:01 intensity: (44:29 @1) + (32 @2)
ahr:95 max:126

8 PM

stretching 50 [0]

Wednesday May 4, 2016 #

Note
(rest day)

Feeling quite tired in the Morning so decided to take a rest day or at least very easy day
8 PM

stretching 1:00 [0]

Tuesday May 3, 2016 #

11 AM

cycling 41:51 intensity: (2:45 @0) + (12:51 @1) + (22:22 @2) + (3:53 @3) 12.31 km (3:24 / km) +119m 3:15 / km
ahr:120 max:154

Walk-O 8:35 intensity: (14 @0) + (4:32 @1) + (3:49 @2) 0.77 km (11:12 / km) +1m 11:08 / km
ahr:118 max:136 spiked:2/2c

orienteering 20:01 intensity: (1 @0) + (6 @1) + (12 @2) + (4:30 @3) + (15:12 @4) 2.95 km (6:47 / km) +63m 6:08 / km
ahr:165 max:177 spiked:6/6c

Walk-O 16:43 intensity: (1 @0) + (7:09 @1) + (8:55 @2) + (28 @3) + (10 @4) 1.57 km (10:41 / km)
ahr:121 max:167 spiked:4/4c

cycling 28:46 intensity: (32 @0) + (7:01 @1) + (18:23 @2) + (2:35 @3) + (15 @4) 10.59 km (2:43 / km) +42m 2:40 / km
ahr:125 max:168

7 PM

cycling 35:01 intensity: (11:24 @1) + (22:17 @2) + (1:20 @3) 11.73 km (2:59 / km) +91m 2:52 / km
ahr:123 max:151

strength and conditioning 1:00:03 intensity: (58:49 @1) + (1:14 @2)
ahr:101 max:127

Monday May 2, 2016 #

Note
slept:9.5 weight:75.5kg

5 PM

cycling 1:12:40 intensity: (2:35 @0) + (22:15 @1) + (30:12 @2) + (16:10 @3) + (1:28 @4) 21.43 km (3:23 / km) +259m 3:12 / km
ahr:127 max:169

8 PM

stretching 1:10 [0]

Sunday May 1, 2016 #

9 AM

Walk-O 1:41:18 intensity: (10 @0) + (18:24 @1) + (1:10:06 @2) + (11:51 @3) + (47 @4) 9.94 km (10:12 / km) +187m 9:19 / km
ahr:127 max:163 spiked:23/24c

The last training in Jukola camp... Walking, one "huge" mistake in the end when I was hurrying - good remebering that hurry will destroy your technique

8 PM

stretching 1:20 [0]

Including some rolling

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