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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending May 8, 2016:

activity # timemileskm+m
  cycling6 5:28:59 70.59(4:40) 113.61(2:54) 962
  roller ski2 2:50:30 32.46(5:15) 52.24(3:16) 201
  strength and conditioning3 2:15:06
  orienteering2 50:02 5.04(9:55) 8.12(6:10) 18813 /16c81%
  Walk-O2 36:12 2.03(17:53) 3.26(11:06) 408 /8c100%
  running1 25:01 3.35(7:28) 5.4(4:38) 10
  stretching5 4:55
  Total13 12:30:45 113.48 182.63 140121 /24c87%
  [1-5]8 12:18:12
averages - sleep:9.5 weight:75.5kg

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MoTuWeThFrSaSu

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]

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