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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Jan 3, 2016:

activity # timemileskm+m
  running/walking4 5:48:39 22.94(15:12) 36.92(9:27) 2198
  crosstrainer2 4:12:11
  strength and conditioning6 3:43:49
  cycling4 3:25:06
  skiing skate1 1:30:02 9.39(9:35) 15.11(5:58) 489
  orienteering1 1:21:19 4.18(19:27) 6.73(12:05) 20027 /27c100%
  Total13 20:01:06 36.51 58.76 288727 /27c100%
  [1-5]13 19:55:51
averages - sleep:8.8 rhr:47 weight:72.5kg

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MoTuWeThFrSaSu

Sunday Jan 3, 2016 #

Note
rhr:47 slept:9.5 weight:72.6kg

Orthostatic test (polar, heart rate avg)
Rest 47
Top 94
Stand 85
1 PM

crosstrainer 2:16:18 intensity: (43 @0) + (1:45 @1) + (15:43 @2) + (41:53 @3) + (1:16:14 @4)
ahr:151 max:167

MAIN training
Mission long distance session #2

2h with 155avg (aerobir treshold)
9 PM

cycling 30:02 intensity: (19 @0) + (4:03 @1) + (25:40 @2)
ahr:119 max:131

REOCERY training
exericse cycling

strength and conditioning 20:00 [1]
ahr:83 max:106

SUPPORTING training
Core and glutes

Saturday Jan 2, 2016 #

Note
rhr:45 slept:8.0 weight:72.6kg

Orthostatic test (polar, heart rate avg)
Rest 45
Top 102
Stand 78
10 AM

running/walking 1:31:32 intensity: (2 @0) + (1:29 @1) + (37:17 @2) + (15:56 @3) + (19:15 @4) + (17:33 @5) 10.91 km (8:23 / km) +740m 6:16 / km
ahr:148 max:196

MAIN training - anaerobic treshold and max
Walking in Laaso (hisskuilu).
5.32
5.28
5.21
5.21
5.11
4.37

Walking is grazy, on the last interval highest heart rate on a training (not on test etc.) for long time
7 PM

skiing skate 1:30:02 intensity: (15 @0) + (1:44 @1) + (55:47 @2) + (32:16 @3) 15.11 km (5:58 / km) +489m 5:08 / km
ahr:131 max:152

BASICS
In sport center

Friday Jan 1, 2016 #

Note
rhr:49 slept:8.5 weight:72.5kg

Orthostatic test (polar, heart rate avg)
Rest 49
Top 102
Stand 85
5 PM

running/walking 2:00:01 intensity: (12 @0) + (18:02 @1) + (53:51 @2) + (42:24 @3) + (5:31 @4) + (1 @5) 8.94 km (13:25 / km) +930m 8:50 / km
ahr:130

BASICS - muscle endurance
In Laaso

strength and conditioning 25:01 intensity: (23:29 @1) + (1:32 @2)
ahr:97 max:126

Core

Thursday Dec 31, 2015 #

Note
rhr:51 slept:9.5 weight:73.2kg

Orthostatic test (polar, heart rate avg)
Rest 51
Top 96
Stand 81
12 PM

running/walking 21:59 intensity: (15 @0) + (4:12 @1) + (16:00 @2) + (1:14 @3) + (18 @4) 2.75 km (8:00 / km) +42m 7:26 / km
ahr:121 max:158

To the gym

strength and conditioning 1:06:08 intensity: (35 @0) + (45:42 @1) + (11:58 @2) + (7:38 @3) + (15 @4)
ahr:108 max:158

SUPPORTING trainings - Strength Basics

4x15x20kg front squats as a warm up

back squats (sharply)
12x50kg
10x60kg
8x70kg
6x80kg
4x90kg
4x100kg

clean 4x5x40kg (training tech.)

deadlift
12x50kg
10x60kg
8x70kg
2x80kg

running/walking 20:33 intensity: (4 @0) + (4:37 @1) + (12:22 @2) + (3:13 @3) + (17 @4) 2.77 km (7:25 / km) +12m 7:16 / km
ahr:122 max:157

9 PM

orienteering 1:21:19 intensity: (32 @0) + (25:43 @1) + (49:59 @2) + (4:52 @3) + (13 @4) 6.73 km (12:05 / km) +200m 10:31 / km
ahr:119 max:164 spiked:27/27c

SKILL training...
Walk-night-O at Surmarjärvi, course made by Nizkanen... Also some very short (100m or something) running parts

Walk-Night-O

Wednesday Dec 30, 2015 #

Note
rhr:48 slept:7.0 weight:73.3kg

Orthostatic test (polar, heart rate avg)
Rest 48
Top 88
Stand 73
1 PM

cycling 1:25:02 intensity: (53 @0) + (10:04 @1) + (54:43 @2) + (13:52 @3) + (5:30 @4)
ahr:126 max:169

BASICS - speed
4x5x10s/1.20/5min
7 PM

running/walking 1:34:34 intensity: (6 @0) + (31:37 @1) + (32:26 @2) + (27:05 @3) + (3:20 @4) 11.54 km (8:12 / km) +474m 6:48 / km
ahr:126 max:160

BASICS - muscle endurance

Tuesday Dec 29, 2015 #

Note
rhr:46 slept:9.5 weight:71.7kg

Orthostatic test (polar, heart rate avg)
Rest 46
Top 97
Stand 93

Katja's instructions were that doing what doesn't feel bad in the foot... And maybe MRI if there is still problems after beginning of January
1 PM

crosstrainer (MissionLD) 1:55:53 intensity: (9 @0) + (48 @1) + (5:13 @2) + (53:28 @3) + (40:32 @4) + (15:43 @5)
ahr:157 max:190

MAINtraining - Mission long distance session #1

45min avg.hr. 151
30min avg.hr. 165
15min avg.hr. 176
5min avg.hr. 186
7 PM

cycling 1:00:02 intensity: (1 @0) + (4:14 @1) + (53:15 @2) + (2:32 @3)
ahr:120 max:144

RECOVERY training

strength and conditioning 25:00 intensity: (24:16 @1) + (44 @2)
ahr:92 max:120

SUPPORTING training
glutes and core

Monday Dec 28, 2015 #

Note
rhr:46 slept:9.5 weight:71.5kg

Orthostatic test (polar, heart rate avg)
Rest 46
Top 98
Stand 87
3 PM

cycling 14:59 intensity: (44 @0) + (1:50 @1) + (9:50 @2) + (2:35 @3)
ahr:124 max:143

strength and conditioning 57:40 intensity: (11 @0) + (36:00 @1) + (12:49 @2) + (7:08 @3) + (1:32 @4)
ahr:113 max:166

SUPPORTING trainings - Strength Basics

4x15x20kg front squats as a warm up

back squats (sharply)
12x50kg
10x60kg
8x70kg
6x80kg
4x90kg
2x100kg

clean 4x5x30kg (training tech.)

deadlift
12x50kg
10x60kg
8x70kg
4x80kg

And some middle and upper body as recovery

cycling 15:01 intensity: (14 @0) + (33 @1) + (13:17 @2) + (57 @3)
ahr:126 max:138

9 PM

strength and conditioning 30:00 [1]

SUPPORTING training
Balance and core

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