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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Dec 11, 2016:

activity # timemileskm+m
  Walk-O2 5:16:36 16.11(19:39) 25.93(12:13) 352
  orienteering3 3:13:24 13.67(14:09) 21.99(8:48) 240
  strength and conditioning4 2:31:27
  running6 2:07:27 15.19(8:24) 24.44(5:13) 99
  running/walking2 1:45:49 7.46(14:11) 12.0(8:49)
  cordination1 45:07
  ballgames1 44:57
  Total12 16:24:47 52.42 84.36 691
  [1-5]12 16:05:11

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

9 AM

Walk-O 2:46:34 intensity: (4:01 @0) + (1:37:56 @1) + (1:01:16 @2) + (3:00 @3) + (10 @4) + (11 @5) 12.89 km (12:55 / km) +191m 12:02 / km
ahr:117 max:190

Saturday Dec 10, 2016 #

9 AM

orienteering 16:05 intensity: (36 @0) + (4:39 @1) + (3:59 @2) + (6:25 @3) + (26 @4) 1.51 km (10:39 / km) +45m 9:16 / km
ahr:131 max:165

Controls to the forest

orienteering 30:33 intensity: (38 @0) + (8:42 @1) + (4:00 @2) + (2:26 @3) + (13:55 @4) + (52 @5) 3.71 km (8:14 / km) +53m 7:41 / km
ahr:144 max:183

Sprint and two times microsprint

running 15:34 intensity: (1 @0) + (1:45 @1) + (9:47 @2) + (2:01 @3) + (2:00 @4) 1.9 km (8:12 / km) +37m 7:28 / km
ahr:135 max:178

Warm down, picking up some controls
4 PM

running 6:47 intensity: (10 @0) + (32 @1) + (2:26 @2) + (3:34 @3) + (5 @4) 1.05 km (6:26 / km) +4m 6:19 / km
ahr:137 max:165

orienteering 58:04 intensity: (19 @0) + (6:18 @1) + (25:21 @2) + (25:37 @3) + (29 @4) 5.52 km (10:31 / km) +61m 9:58 / km
ahr:136 max:161

Nigth-O at Vierumäki

running 3:23 intensity: (1 @0) + (6 @1) + (2:36 @2) + (40 @3) 0.5 km (6:46 / km) +11m 6:06 / km
ahr:134 max:154

7 PM

strength and conditioning 15:00 [1]

Short circuit before strecthing etc.

Friday Dec 9, 2016 #

10 AM

Walk-O 2:30:02 intensity: (6:03 @0) + (2:12:18 @1) + (11:41 @2) 13.04 km (11:31 / km) +161m 10:50 / km
ahr:106 max:133

Putting some controls to the forest
6 PM

strength and conditioning 31:27 intensity: (2:24 @0) + (26:36 @1) + (2:27 @2)
ahr:99 max:132

ballgames 44:57 intensity: (2:46 @0) + (25:11 @1) + (1:37 @2) + (5:52 @3) + (9:20 @4) + (11 @5)
ahr:119 max:181

Clubs floorball

Thursday Dec 8, 2016 #

10 AM

running 1:10 intensity: (7 @0) + (39 @1) + (24 @2) 0.19 km (5:59 / km) +1m 5:50 / km
ahr:111 max:125

orienteering 1:28:42 intensity: (6 @0) + (7 @1) + (1:07 @2) + (30:34 @3) + (56:48 @4) 11.25 km (7:53 / km) +81m 7:37 / km
ahr:161 max:176

2015 district long champs course at Usmi/Kytäjä with good speed... Feeling like 1.5h with this kind of speed comes very easily :)

running 4:48 intensity: (2:33 @2) + (2:15 @3) 0.6 km (7:57 / km) +17m 6:58 / km
ahr:137 max:147

6 PM

running 13:09 intensity: (5 @0) + (33 @1) + (5:09 @2) + (7:21 @3) + (1 @4) 2.8 km (4:42 / km)
ahr:141 max:160

cordination 45:07 intensity: (2:06 @0) + (27:43 @1) + (11:57 @2) + (3:21 @3)
ahr:114 max:158

At Pajulahti

running 20:05 intensity: (1 @0) + (2:51 @1) + (13:38 @2) + (3:11 @3) + (24 @4) 4.0 km (5:01 / km)
ahr:131 max:164

Wednesday Dec 7, 2016 #

11 AM

running 32:00 [3] 6.27 km (5:06 / km)

With Wili
7 PM

running 30:31 intensity: (12 @0) + (21 @1) + (1:24 @2) + (28:34 @3) 7.11 km (4:17 / km) +29m 4:12 / km
ahr:146 max:157

Good feeling

strength and conditioning 30:00 [1]
ahr:87 max:106

Tuesday Dec 6, 2016 #

3 PM

Note
(rest day)

Wa supossed to do some easy training, but bit tired so keeping total rest day...

Monday Dec 5, 2016 #

2 PM

running/walking 15:49 intensity: (8:00 @1) + (5:00 @2) + (2:49 @3) 2.0 km (7:55 / km)

Some map check

strength and conditioning 1:15:00 intensity: (50:00 @1) + (13:00 @2) + (10:00 @3) + (2:00 @4)

Front squat from 20kg to 2x60kg (10 reps each) and deadlift from 40kg to 2x80 kg (10reps each)
5 PM

running/walking 1:30:00 intensity: (1:00:00 @1) + (20:00 @2) + (5:00 @3) + (5:00 @4) 10.0 km (9:00 / km)
ahr:120 max:174

Putting controls, youth training and picking up controls...

Distance bad guess

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