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

Training Log Archive: All-in

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  skiing classic6 13:46:22 112.63(7:20) 181.26(4:34) 3911
  running12 11:09:05 68.24(9:48) 109.82(6:06) 3196
  running/walking5 7:49:45 28.42(16:32) 45.74(10:16) 842
  speed and power4 4:56:24 5.13 8.25
  skiing skate1 2:00:23 16.84(7:09) 27.1(4:26) 734
  strength and conditioning3 1:57:35
  ballgames1 57:24
  orienteering1 33:27 3.47(9:38) 5.59(5:59) 15
  Total25 43:10:25 234.73 377.77 8698
  [1-5]25 41:14:41

«»
4:26
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Jan 17, 2019 #

Note
(rest day)

Tired... Skipping trainings and having a rest day. Which clearly needed once a week
C • Not the worst idea... 1

Wednesday Jan 16, 2019 #

10 AM

skiing classic 3:12:36 intensity: (10 @0) + (36:24 @1) + (1:41:14 @2) + (51:05 @3) + (3:43 @4) 42.15 km (4:34 / km) +722m 4:13 / km
ahr:131 max:170

Could feel my arms from yesterday... Bit difficult in the beginning, great in the end

Tuesday Jan 15, 2019 #

Note

To Pieksämäki and back, 70min yläkropan maksimivoima kestävyys lumityön merkeissä...
10 AM

running 15:37 intensity: (4:04 @0) + (1:15 @1) + (9:52 @2) + (26 @3) 2.83 km (5:31 / km)
ahr:118 max:145

Basic running feeling awesome!

speed and power 1:10:51 intensity: (58 @0) + (54:55 @1) + (11:51 @2) + (3:02 @3) + (5 @4)
ahr:106 max:161

In Pajulahti
hurdle walks
deep squat 2x8x40kg
back squat 2x4x100kg
back squat 4x110kg
3x6 penkille nousu
3x10 päkiähyppy
3xdripling
3xreidennostojuoksu
3xkuopasu
3xkuopasujuoksu
5x20m flying (2.45 best) okish
2x100m (16.7,16.3)

running 10:04 intensity: (4 @0) + (31 @1) + (8:32 @2) + (52 @3) + (5 @4) 1.68 km (6:00 / km)
ahr:128 max:161

Monday Jan 14, 2019 #

12 PM

running 2:00:06 intensity: (6 @0) + (22 @1) + (12:04 @2) + (1:40:07 @3) + (7:27 @4) 18.94 km (6:20 / km) +707m 5:21 / km
ahr:149 max:165

Great one! 6 times terrain test loop
5 PM

running/walking 1:23:05 intensity: (23:43 @0) + (51:58 @1) + (7:24 @2) 6.33 km (13:07 / km) +83m 12:19 / km
ahr:95 max:135

Youth training

Sunday Jan 13, 2019 #

10 AM

running 20:44 intensity: (4:03 @0) + (6:16 @1) + (9:52 @2) + (33 @3) 3.85 km (5:23 / km) +10m 5:19 / km
ahr:115 max:164

orienteering 33:27 intensity: (2 @0) + (3:50 @1) + (8:42 @2) + (2:43 @3) + (18:01 @4) + (9 @5) 5.59 km (5:59 / km) +15m 5:54 / km
ahr:152 max:180

Clubs trainings day. Mass-start sprints with group of four with Hutteri, Vormisto and Aki

running 15:11 intensity: (3 @0) + (1:37 @1) + (13:31 @2) 2.31 km (6:34 / km) +1m 6:33 / km
ahr:124 max:133

2 PM

strength and conditioning 1:12:48 intensity: (5 @0) + (38:27 @1) + (18:58 @2) + (9:30 @3) + (4:23 @4) + (1:25 @5)
ahr:123 max:185

Clubs training day in Vierumäki... Stefus warm ups, circuit training and indoor orienteerings

running 4:03 intensity: (3 @0) + (3:04 @1) + (56 @2) 0.62 km (6:35 / km)
ahr:116 max:122

Saturday Jan 12, 2019 #

10 AM

running/walking 1:59:27 intensity: (9:52 @0) + (1:46:07 @1) + (3:28 @2) 8.93 km (13:22 / km) +233m 11:50 / km
ahr:96 max:126

Youth training in Tapanila

Friday Jan 11, 2019 #

10 AM

running 15:55 intensity: (12 @0) + (2:11 @1) + (13:26 @2) + (6 @3) 2.98 km (5:20 / km)
ahr:125 max:140

speed and power 1:12:30 intensity: (1:29 @0) + (58:02 @1) + (10:32 @2) + (2:27 @3)
ahr:103 max:153

In juoksusuora
hurdle walks
deep squat 2x8x40kg
back squat 3x4x100kg
back squat 4x110kg
3x6 penkille nousu
3x10 päkiähyppy
3xdripling
3xreidennostojuoksu
3xkuopasu
3xkuopasujuoksu
5x20m flying (2.49 best) tired
2x100m

running 10:00 intensity: (2:54 @1) + (7:06 @2) 1.78 km (5:37 / km)
ahr:119 max:133

6 PM

running 14:50 intensity: (3:56 @0) + (6:23 @1) + (4:07 @2) + (24 @3) 2.46 km (6:02 / km)
ahr:109 max:145

strength and conditioning 30:24 intensity: (43 @0) + (26:11 @1) + (3:23 @2) + (7 @3)
ahr:104 max:142

Clubs indoor training by Tomppa

ballgames 57:24 intensity: (6:28 @0) + (19:58 @1) + (11:18 @2) + (14:04 @3) + (5:36 @4)
ahr:119 max:174

Thursday Jan 10, 2019 #

10 AM

running 2:02:38 intensity: (6 @0) + (23 @1) + (41:45 @2) + (1:18:51 @3) + (1:33 @4) 17.53 km (7:00 / km) +686m 5:51 / km
ahr:142 max:166

3 PM

skiing classic 1:30:04 intensity: (2 @0) + (21:51 @1) + (45:46 @2) + (21:43 @3) + (42 @4) 19.49 km (4:37 / km) +435m 4:09 / km
ahr:130 max:165

6 PM

running 21:39 intensity: (3 @0) + (10:26 @1) + (9:11 @2) + (1:59 @3) 4.07 km (5:19 / km)
ahr:122 max:157

Leading warm up and checking while others were running

strength and conditioning 14:23 intensity: (5:39 @0) + (8:44 @1)
ahr:83 max:109

Wednesday Jan 9, 2019 #

11 AM

running 1:43:08 intensity: (4 @0) + (14:34 @1) + (37:15 @2) + (9:45 @3) + (25:47 @4) + (15:43 @5) 17.76 km (5:48 / km) +800m 4:44 / km
ahr:146 max:186

7x6min hill intervals with Sorvisto in Vierumäki.
Much better than in 13.12
6 PM

skiing classic 2:00:23 intensity: (4 @0) + (10:58 @1) + (1:00:06 @2) + (40:20 @3) + (8:55 @4) 26.92 km (4:28 / km) +512m 4:05 / km
ahr:137 max:176

With Sorvisto and partly with Hämis

Monday Jan 7, 2019 #

2 PM

running/walking 24:21 intensity: (3 @0) + (17:07 @1) + (7:11 @2) 2.77 km (8:48 / km) +74m 7:46 / km
ahr:111 max:136

Checking evenings sprint area
5 PM

running/walking 1:36:22 intensity: (18:10 @0) + (1:00:19 @1) + (16:48 @2) + (1:05 @3) 9.23 km (10:27 / km) +222m 9:19 / km
ahr:102 max:150

Youth training

Sunday Jan 6, 2019 #

10 AM

running 1:34:53 intensity: (9 @0) + (5:00 @1) + (46:09 @2) + (14:37 @3) + (28:58 @4) 15.42 km (6:09 / km) +492m 5:18 / km
ahr:143 max:176

Lahti swimming hall (the most left treadmill)
Between the treshold in small trails with Hutteri. 3 times the terrain test loop, ok going bit low heart rates (not suprise cause of the high trainin amounts).
4 PM

skiing classic 2:00:17 intensity: (3 @0) + (23:17 @1) + (1:03:28 @2) + (29:56 @3) + (3:33 @4) 26.31 km (4:34 / km) +544m 4:09 / km
ahr:131 max:166

Bit tired now, but no problems

Saturday Jan 5, 2019 #

9 AM

running/walking 2:26:30 intensity: (23:28 @0) + (1:20:12 @1) + (35:51 @2) + (4:24 @3) + (2:35 @4) 18.48 km (7:56 / km) +230m 7:28 / km
ahr:106 max:169

Organizing youth/club training in Tiilikangas
6 PM

skiing classic 2:00:06 intensity: (14 @0) + (24:52 @1) + (1:01:12 @2) + (30:16 @3) + (3:32 @4) 27.61 km (4:21 / km) +553m 3:57 / km
ahr:131 max:168

Great going

Friday Jan 4, 2019 #

10 AM

skiing classic 3:02:56 intensity: (4 @0) + (35:46 @1) + (1:26:07 @2) + (58:47 @3) + (2:12 @4) 38.77 km (4:43 / km) +1145m 4:07 / km
ahr:132 max:171

With Joni in Sport center, seeing Vänni in the end

Thursday Jan 3, 2019 #

10 AM

running 1:15:06 intensity: (7 @0) + (1:36 @1) + (36:26 @2) + (5:27 @3) + (29:40 @4) + (1:50 @5) 12.86 km (5:50 / km) +500m 4:53 / km
ahr:148 max:181

5 PM

speed and power 1:19:27 intensity: (9:45 @0) + (39:19 @1) + (18:01 @2) + (10:37 @3) + (1:45 @4) 8.25 km (9:38 / km)
ahr:110 max:170

Hill training between tresholds in a treadmill
10min 10km/h/8% 161/169
10min 10km/h/9% 171/179
10min 10km/h/10% 178/181

Wednesday Jan 2, 2019 #

11 AM

running 15:02 intensity: (3 @0) + (2:11 @1) + (12:47 @2) + (1 @3) 2.88 km (5:13 / km)
ahr:127 max:140

speed and power 1:13:36 intensity: (1:32 @0) + (55:40 @1) + (11:53 @2) + (4:12 @3) + (19 @4)
ahr:106 max:163

In juoksusuora
hurdle walks
2x8x40kg
3x4x100kg
3x6 penkille nousu
3x10 päkiähyppy
3xdripling
3xreidennostojuoksu
3xkuopasu
3xkuopasujuoksu
4x20m flying (2.43 best)
1x100m

running 10:09 intensity: (2 @0) + (3:29 @1) + (6:38 @2) 1.84 km (5:30 / km)
ahr:122 max:134

5 PM

skiing skate 2:00:23 intensity: (5 @0) + (19:18 @1) + (1:21:34 @2) + (18:26 @3) + (1:00 @4) 27.1 km (4:26 / km) +734m 3:55 / km
ahr:129 max:173

« Earlier | Later »