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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Jan 21:

activity # timemileskm+m
  orienteering4 5:59:39 27.58(13:02) 44.39(8:06) 1476
  skiing classic3 5:40:54 46.13(7:23) 74.24(4:36) 1800
  strength and conditioning2 1:10:10
  running technique1 55:58 1.86(30:01) 3.0(18:39)
  Walk-O1 46:52 2.29(20:28) 3.68(12:43) 205
  crosstrainer1 15:01
  cycling1 15:00
  running1 13:26 1.86(7:12) 3.0(4:29)
  Total10 15:17:00 79.73 128.31 3481
  [1-5]10 15:15:31

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MoTuWeThFrSaSu

Sunday Jan 21 #

10 AM

orienteering 1:53:58 intensity: (11 @0) + (16 @1) + (4:58 @2) + (1:16:21 @3) + (32:12 @4) 16.04 km (7:06 / km) +521m 6:07 / km
ahr:155 max:171

Great session in Meiko! 15000 map scale in great terrain, good basic speed and solid o-work. 10cm of snow, but still GREAT
5 PM

skiing classic 2:00:01 intensity: (31:10 @1) + (1:00:23 @2) + (28:21 @3) + (7 @4) 25.95 km (4:37 / km) +705m 4:04 / km
ahr:128 max:160

Ridiculously good feeling! Like the one and only the Baron would say... AWESOME!

Saturday Jan 20 #

10 AM

orienteering 1:41:56 intensity: (32:07 @1) + (8:28 @2) + (16:00 @3) + (44:59 @4) + (22 @5) 12.7 km (8:01 / km) +372m 7:00 / km
ahr:141 max:180

One-man-relay training in Kopparnäs, nice, though bit slippery in some places. 3x2.2-2.4km with very long recovery when waiting all the runners for the next mass-start

Very good work for the first two intervals, bit tired and lazy work in the last one

Warm up as putting some controls to the forest and warm down taking them of.

All in all - very good session.
3 PM

Walk-O 46:52 intensity: (3 @0) + (28:43 @1) + (17:33 @2) + (33 @3) 3.68 km (12:43 / km) +205m 9:57 / km
ahr:117 max:144

Walk-O from the hotel with map without paths and trails. Ok work

strength and conditioning 30:09 intensity: (40 @0) + (28:03 @1) + (48 @2) + (38 @3)
ahr:97 max:145

Short circuit for core and glutes

Friday Jan 19 #

11 AM

skiing classic 2:07:45 intensity: (4 @0) + (28:44 @1) + (1:09:47 @2) + (26:29 @3) + (2:41 @4) 28.84 km (4:26 / km) +684m 3:58 / km
ahr:129 max:175

Nice to have these easy conditions for classic skiing
6 PM

orienteering 57:53 intensity: (3 @0) + (1:36 @1) + (28:19 @2) + (27:27 @3) + (28 @4) 5.5 km (10:31 / km) +200m 8:54 / km
ahr:138 max:167

Night-O for the start of the clubs weekend camp in Siuntio, good work

Thursday Jan 18 #

6 PM

running technique 55:58 intensity: (19 @0) + (39:18 @1) + (13:16 @2) + (3:02 @3) + (3 @4) 3.0 km (18:39 / km)
ahr:110 max:161

Coordination, running technique and speed training by Timppa Gröhn. Some good "new" movements.

running 13:26 intensity: (5 @0) + (22 @1) + (6:16 @2) + (6:25 @3) + (18 @4) 3.0 km (4:29 / km)
ahr:141 max:162

Wednesday Jan 17 #

9 AM

cycling 15:00 [2]

strength and conditioning 40:01 [1]

crosstrainer 15:01 [2]

4 PM

skiing classic 1:33:08 intensity: (1 @0) + (20:00 @1) + (40:00 @2) + (33:07 @3) 19.44 km (4:47 / km) +411m 4:20 / km

First classic skiing of the seasion.

Monday Jan 15 #

9 AM

orienteering 1:25:52 intensity: (3 @0) + (1:06:20 @1) + (19:29 @2) 10.15 km (8:28 / km) +383m 7:07 / km
ahr:113 max:131

Longish very easy O with contour map before heading trip to home. Walking also in many places.
Good work, easy pace though, but still - good work

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