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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  orienteering4 5:25:42 21.06(15:28) 33.89(9:37) 1280
  running/walking2 5:07:32 22.09(13:55) 35.55(8:39) 802
  running4 3:59:47 26.42(9:05) 42.51(5:38) 943
  strength and conditioning2 2:01:15
  ballgames1 54:46
  cycling1 30:01
  Total11 17:59:03 69.56 111.95 3025
  [1-5]11 17:37:18

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

10 AM

running 4:55 intensity: (2 @0) + (3 @1) + (4:50 @2) 1.02 km (4:49 / km) +6m 4:41 / km

running 1:31:51 intensity: (2 @0) + (4:21 @1) + (33:49 @2) + (16:51 @3) + (28:43 @4) + (8:05 @5) 15.0 km (6:07 / km) +770m 4:52 / km
ahr:150 max:185

7x6min (10km/h, from 8% to 14%) hill training in a treadmill in Järvepää swiming halls gym.

Good training, started maybe bit too easy ones, though that not that big think epsecially in this parts of the year

running 4:45 intensity: (45 @1) + (1:29 @2) + (1:40 @3) + (51 @4) 0.91 km (5:12 / km) +17m 4:46 / km
ahr:134 max:175

5 PM

orienteering 1:32:59 intensity: (9:05 @1) + (56:11 @2) + (27:43 @3) 8.74 km (10:38 / km) +396m 8:40 / km
ahr:133 max:153

Kytäjä kouluttaa

Saturday Dec 9, 2017 #

10 AM

running/walking 59:59 intensity: (17:24 @0) + (40:22 @1) + (1:21 @2) + (6 @3) + (46 @4) 4.4 km (13:38 / km) +167m 11:27 / km
ahr:95 max:179

Youth training

Friday Dec 8, 2017 #

10 AM

running/walking 4:07:33 intensity: (7 @0) + (2:01:26 @1) + (1:48:15 @2) + (17:45 @3) 31.15 km (7:57 / km) +635m 7:13 / km
ahr:121 max:154

Long one, partly with Ari H.
6 PM

strength and conditioning 55:35 intensity: (3 @0) + (33:53 @1) + (20:42 @2) + (57 @3)
ahr:118 max:150

Club indoor training
7 PM

ballgames 54:46 intensity: (13 @0) + (21:59 @1) + (4:50 @2) + (8:29 @3) + (18:05 @4) + (1:10 @5)
ahr:136 max:186

Clubs indoor training

Thursday Dec 7, 2017 #

11 AM

cycling 20:00 intensity: (3 @0) + (8:43 @1) + (11:14 @2)
ahr:120 max:136

strength and conditioning 1:05:40 intensity: (2:57 @0) + (50:27 @1) + (7:40 @2) + (4:01 @3) + (35 @4)
ahr:103 max:162

Strength training at Hollola's swimhalls gym.

deep squat 10x (20+30+40+50kg)
front squat 3x10x75kg,
dead lift 3x10x90kg, not that good
hip thrust 3x10x90kg

cycling 10:01 intensity: (6 @0) + (9:55 @1)
ahr:105 max:116

4 PM

running 12:40 intensity: (4 @0) + (34 @1) + (10:34 @2) + (1:28 @3) 1.98 km (6:25 / km) +98m 5:08 / km
ahr:133 max:147

orienteering 47:03 intensity: (5 @0) + (28 @1) + (6:54 @2) + (34:44 @3) + (4:52 @4) 5.15 km (9:08 / km) +152m 7:57 / km
ahr:149 max:166

Night-O at Pajulahti, quite ok work... Though one bigger mistake during the direction training part

running 6:27 intensity: (4 @0) + (3:34 @2) + (2:49 @3) 0.77 km (8:19 / km) +37m 6:43 / km
ahr:142 max:156

orienteering 9:58 intensity: (4 @0) + (1:41 @2) + (6:12 @3) + (2:01 @4) 1.18 km (8:26 / km) +14m 7:58 / km
ahr:150 max:168

Micro-O

running 5:31 intensity: (5 @0) + (50 @2) + (4:23 @3) + (13 @4) 1.11 km (4:57 / km) +14m 4:40 / km
ahr:146 max:160

running 33:58 intensity: (20:02 @1) + (10:21 @2) + (3:15 @3) + (20 @4) 4.45 km (7:38 / km)
ahr:110 max:168

Keeping the indoor track training Pajulahti. Running there some faster parts on my own

Wednesday Dec 6, 2017 #

10 AM

orienteering 1:42:02 intensity: (13 @0) + (6:35 @1) + (30:08 @2) + (51:31 @3) + (13:35 @4) 11.4 km (8:57 / km) +453m 7:28 / km
ahr:144 max:174

#suomi100 controls with Sorvisto with contour map in Asikkla. Thanks to Seqi

Tuesday Dec 5, 2017 #

9 AM

running 1:15:31 intensity: (6:01 @1) + (32:14 @2) + (11:11 @3) + (11:47 @4) + (14:18 @5) 16.54 km (4:34 / km)
ahr:149 max:192

8x1000m with Sorvisto in Pajulahti, joni also running 333m with us

3.14,7
3.12,8
3.10,6
3.09,1
3.07,5
3.05,3
3.03,2
2.56,8 (600m of 3.02 speed and speeding up the last 400m)

= 3.07,5 avarage

Good, could have run easily couple of more with the same plan (taking of about 2s). But ofcoure with this speed you have to able to that. Feeling the fist real track training in my calves
4 PM

orienteering 1:13:40 intensity: (5 @0) + (11:39 @1) + (1:00:58 @2) + (58 @3) 7.41 km (9:56 / km) +265m 8:26 / km
ahr:127 max:146

Night pathless corridor in Tapanila...

Once lost the contact, otherwise good working

running 4:09 intensity: (8 @0) + (32 @1) + (3:29 @2) 0.72 km (5:44 / km) +1m 5:42 / km
ahr:124 max:130

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