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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Feb 16, 2017:

activity # timemileskm+m
  running7 4:14:02 31.44(8:05) 50.6(5:01) 106
  orienteering4 3:15:57 18.66(10:30) 30.03(6:31) 302
  Walk-O1 3:02:08 7.3(24:56) 11.75(15:30) 132
  strength and conditioning3 2:38:41
  running/walking3 1:04:23 3.76(17:06) 6.06(10:38) 2
  ballgames1 1:00:58
  cordination1 31:01
  Total12 15:47:10 61.17 98.44 542
  [1-5]12 15:22:27
averages - sleep:8.8

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FrSaSuMoTuWeTh

Thursday Feb 16, 2017 #

11 AM

running 31:56 intensity: (1 @0) + (25 @1) + (19:07 @2) + (12:01 @3) + (22 @4) 6.33 km (5:03 / km) +36m 4:54 / km
ahr:139 max:165

5 PM

running 1:31:29 intensity: (9 @0) + (7:42 @1) + (44:21 @2) + (13:49 @3) + (17:14 @4) + (8:14 @5) 18.5 km (4:57 / km)
ahr:138 max:187

4x1500m+2x1000m with Sorvisto from 3.25min/km to 3.00min/km

1500m's
5.07 /max hr 175
5.01 /179
4.52 /182
4.43 /185

1000m's
3.04 /186
2.58 /187

Good one! First three intervals felt very easy... Much better running than last week on the VO2max test. Also the last ones felt better than the 1000m's in autumn

Feeling ready to kick PVA's ass in the sprint races in POM and ABOM ;) :P
C • Well, 3

Wednesday Feb 15, 2017 #

11 AM

running 20:01 intensity: (2 @0) + (31 @1) + (1:04 @2) + (18:24 @3) 4.83 km (4:09 / km) +13m 4:05 / km
ahr:149 max:159

cordination 31:01 intensity: (24:30 @1) + (6:25 @2) + (6 @3)
ahr:104 max:142

running 20:10 intensity: (1 @0) + (1:13 @1) + (8:05 @2) + (10:10 @3) + (41 @4) 4.09 km (4:56 / km) +21m 4:49 / km
ahr:139 max:165

Including 4x20s
7 PM

strength and conditioning 1:00:00 [1]

Lazy core training

Tuesday Feb 14, 2017 #

6 PM

running 30:01 intensity: (1 @0) + (47 @1) + (17:49 @2) + (11:24 @3) 6.8 km (4:25 / km)
ahr:137 max:157

strength and conditioning 1:00:13 intensity: (44:59 @1) + (11:42 @2) + (3:19 @3) + (13 @4)
ahr:109 max:162

Front squats 40kg+60kg+70kg (10 reps each)
Back squats 80kg->130kg (4 reps each)
Dead lift 3x10x70kg

Monday Feb 13, 2017 #

10 AM

Walk-O 3:02:08 intensity: (2:34:42 @1) + (23:09 @2) + (4:17 @3) 11.75 km (15:30 / km) +132m 14:40 / km
ahr:108

6 PM

running/walking 47:55 intensity: (8:50 @0) + (19:05 @1) + (7:23 @2) + (10:18 @3) + (2:19 @4) 3.95 km (12:07 / km) +1m 12:06 / km
ahr:128 max:190

Sunday Feb 12, 2017 #

9 AM

running 12:03 intensity: (26 @0) + (1:42 @1) + (6:26 @2) + (3:23 @3) + (6 @4) 2.3 km (5:14 / km) +1m 5:14 / km
ahr:134 max:165

orienteering 1:16:36 intensity: (1:13 @1) + (4:19 @2) + (51:41 @3) + (19:23 @4) 11.97 km (6:24 / km) +109m 6:07 / km
ahr:154 max:168

running/walking 10:02 [1] 1.1 km (9:06 / km) +1m 9:03 / km
ahr:107 max:120

6 PM

Note

Had planned to do some circuit training, but bit too tired for that

Saturday Feb 11, 2017 #

10 AM

running 19:28 intensity: (1:05 @1) + (3:44 @2) + (13:17 @3) + (1:20 @4) + (2 @5) 3.33 km (5:50 / km) +1m 5:50 / km
ahr:145 max:213

orienteering 40:21 intensity: (2 @0) + (5:42 @1) + (1:18 @2) + (26 @3) + (26:21 @4) + (6:32 @5) 8.37 km (4:49 / km) +78m 4:36 / km
ahr:164 max:185

running 16:07 intensity: (6:31 @1) + (9:36 @2) 2.46 km (6:33 / km) +22m 6:16 / km
ahr:121 max:137

3 PM

running 4:12 intensity: (2 @0) + (28 @1) + (32 @2) + (2:40 @3) + (30 @4) 0.77 km (5:28 / km)
ahr:144 max:172

orienteering 14:43 intensity: (9 @0) + (2:25 @1) + (7:55 @2) + (3:35 @3) + (34 @4) + (5 @5) 2.18 km (6:45 / km) +15m 6:32 / km
ahr:132 max:183

orienteering 41:43 intensity: (1:03 @0) + (23:12 @1) + (14:52 @2) + (1:42 @3) + (54 @4) 4.47 km (9:20 / km) +77m 8:36 / km
ahr:120 max:216

running 8:35 intensity: (1:48 @1) + (6:47 @2) 1.19 km (7:12 / km) +12m 6:51 / km
ahr:124 max:138

7 PM

orienteering 22:34 intensity: (2:21 @0) + (4:43 @1) + (7:04 @2) + (8:02 @3) + (24 @4) 3.04 km (7:25 / km) +23m 7:09 / km
ahr:125 max:173

Friday Feb 10, 2017 #

8 AM

Note
slept:8.75

5 PM

Note

Had planned to do a run before indoor training, but couple of hours before the indoor training went organizing the car rides to the camp
6 PM

running/walking 6:26 intensity: (5 @0) + (1:30 @1) + (3:20 @2) + (1:31 @3) 1.0 km (6:26 / km)
ahr:123 max:154

strength and conditioning 38:28 intensity: (3:58 @0) + (27:47 @1) + (5:01 @2) + (1:42 @3)
ahr:107 max:159

ballgames 1:00:58 intensity: (7:33 @0) + (12:24 @1) + (19:14 @2) + (17:23 @3) + (4:24 @4)
ahr:127 max:169

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