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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  running/walking2 4:34:50 19.68(13:58) 31.68(8:41) 1430
  orienteering3 3:01:08 15.42(11:45) 24.82(7:18) 702
  strength and conditioning3 2:54:50
  running7 2:10:09 13.16(9:54) 21.17(6:09) 133
  Walk-O1 1:31:32 4.36(21:00) 7.02(13:03) 394
  ballgames1 56:57
  running technique2 51:28 0.27 0.44 2
  cycling1 35:02
  Total10 16:35:56 52.89 85.12 2661
  [1-5]10 16:04:14

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

10 AM

running 9:54 intensity: (10 @0) + (3:26 @1) + (5:15 @2) + (53 @3) + (10 @4) 1.25 km (7:54 / km) +15m 7:27 / km
ahr:120 max:169

orienteering 16:55 intensity: (2 @0) + (14 @1) + (22 @2) + (12:15 @3) + (4:02 @4) 2.99 km (5:40 / km) +99m 4:52 / km
ahr:153 max:174

KOsprints by Stefano in Vierumäki. Doing with moderate speed because of more easier training period

orienteering 24:22 intensity: (2:38 @0) + (5:34 @1) + (41 @2) + (5:22 @3) + (10:07 @4) 2.92 km (8:20 / km) +93m 7:11 / km
ahr:135 max:176

running 5:22 intensity: (3 @0) + (26 @1) + (3:54 @2) + (11 @3) + (48 @4) 1.09 km (4:54 / km) +13m 4:38 / km
ahr:138 max:172

3 PM

running 10:56 intensity: (6 @0) + (7:58 @1) + (2:16 @2) + (36 @3) 1.37 km (7:58 / km)
ahr:112 max:146

strength and conditioning 1:00:40 intensity: (1 @0) + (53:40 @1) + (3:29 @2) + (3:21 @3) + (9 @4)
ahr:107 max:161

Core by Stefano

Friday Nov 24, 2017 #

10 AM

running/walking 4:06:15 intensity: (12 @0) + (2:07:32 @1) + (1:42:53 @2) + (15:38 @3) 30.03 km (8:12 / km) +1422m 6:38 / km
ahr:120 max:158

Great
6 PM

running 7:05 intensity: (3 @0) + (1:52 @1) + (5:10 @2) 1.24 km (5:44 / km)
ahr:124 max:138

strength and conditioning 46:44 [2]

Clubs indoor training, mostly core by tompza

ballgames 56:57 intensity: (8 @0) + (27:52 @1) + (10:57 @2) + (15:14 @3) + (2:46 @4)
ahr:121 max:167

Clubs indoor training, floorball

Thursday Nov 23, 2017 #

11 AM

cycling 20:01 intensity: (3 @0) + (13:43 @1) + (6:15 @2)
ahr:116 max:136

strength and conditioning 1:07:26 intensity: (7:00 @0) + (48:43 @1) + (7:16 @2) + (4:09 @3) + (18 @4)
ahr:99 max:168

Strength training at Hollola's swimhalls gym.

deep squat 10x (20+30+40kg)
front squat 3x10x75kg, working much better than last time
dead lift 3x10x80kg
hip thrust 3x10x80kg

cycling 15:01 intensity: (4 @0) + (14:21 @1) + (36 @2)
ahr:112 max:123

6 PM

running 17:38 intensity: (10:00 @2) + (7:38 @3) 3.43 km (5:08 / km)

running technique 40:21 intensity: (17 @0) + (33:33 @1) + (5:02 @2) + (1:16 @3) + (13 @4)
ahr:105 max:162

Indoor track training in Pajulahti by Sorvisto.
Running technique + 6xabout 60m + speed test (20m flying 2.45)

running 24:23 intensity: (6:00 @1) + (14:40 @2) + (2:36 @3) + (1:07 @4) 3.45 km (7:04 / km)
ahr:127 max:170

Wednesday Nov 22, 2017 #

11 AM

Walk-O 1:31:32 intensity: (45 @0) + (1:24:14 @1) + (4:49 @2) + (23 @3) + (1:21 @4) 7.02 km (13:03 / km) +394m 10:11 / km
ahr:102 max:162

Picking up flags from Pesäkallio and extra loops as well

Tuesday Nov 21, 2017 #

10 AM

orienteering 1:06:12 intensity: (4:26 @1) + (2:06 @2) + (2:39 @3) + (52:47 @4) + (4:14 @5) 9.95 km (6:39 / km) +205m 6:02 / km
ahr:167 max:183

Testing... 4 long intervals

running 22:34 intensity: (25 @0) + (45 @1) + (17:10 @2) + (4:11 @3) + (3 @4) 4.48 km (5:02 / km)

running 10:05 intensity: (2:00 @0) + (7:03 @1) + (56 @2) + (6 @3) 1.23 km (8:12 / km)

5 PM

running 10:51 intensity: (30 @0) + (7:04 @2) + (3:17 @3) 1.97 km (5:31 / km) +47m 4:56 / km
ahr:136 max:149

orienteering 1:13:39 intensity: (5 @0) + (35 @1) + (14:26 @2) + (56:27 @3) + (2:06 @4) 8.96 km (8:13 / km) +305m 7:01 / km
ahr:145 max:163

Night-O with Sorvisto and Hämis in Santaveräjä

running 2:28 intensity: (5 @0) + (1:31 @2) + (52 @3) 0.5 km (4:59 / km) +5m 4:45 / km
ahr:137 max:148

Monday Nov 20, 2017 #

6 PM

running 8:53 intensity: (19 @0) + (4:49 @1) + (2:42 @2) + (1:03 @3) 1.17 km (7:37 / km) +53m 6:12 / km
ahr:117 max:152

running technique 11:07 intensity: (2:14 @0) + (8:35 @1) + (18 @3) 0.44 km (25:33 / km) +2m 24:59 / km
ahr:92 max:156

running/walking 28:35 intensity: (14:32 @0) + (12:25 @1) + (1:04 @2) + (22 @3) + (12 @4) 1.65 km (17:19 / km) +8m 16:54 / km
ahr:86 max:164

Youth training

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