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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  Walk-O4 4:01:10 14.06(17:09) 22.63(10:39) 27152 /55c94%
  waterrunning2 3:02:01
  strength and conditioning2 2:15:09
  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
  stretching4 4:20
  Map-exercise1 1:00
  Total13 10:10:41 17.66 28.41 36162 /66c93%
  [1-5]8 9:55:15
averages - sleep:9.2 weight:74.4kg

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MoTuWeThFrSaSu

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

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]

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