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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Mar 18, 2018:

activity # timemileskm+m
  skiing skate3 8:47:49 75.94(6:57) 122.21(4:19) 2565
  running3 4:05:22 30.03(8:10) 48.33(5:05) 1350
  running/walking2 2:33:21 10.63(14:26) 17.1(8:58) 532
  strength and conditioning3 2:32:32 2.15 3.45
  Walk-O1 1:36:02 3.58(26:48) 5.77(16:39) 138
  ballgames1 52:25
  cycling1 30:00
  Total10 20:57:31 122.33 196.86 4585
  [1-5]10 20:14:21

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MoTuWeThFrSaSu

Sunday Mar 18, 2018 #

3 PM

Walk-O 1:36:02 intensity: (10:11 @0) + (1:25:51 @1) 5.77 km (16:39 / km) +138m 14:52 / km
ahr:92 max:118

Saturday Mar 17, 2018 #

9 AM

running/walking 1:22:36 intensity: (20:40 @0) + (30:18 @1) + (31:38 @2) 10.66 km (7:45 / km) +372m 6:36 / km
ahr:106 max:144

Youth training

skiing skate 3:11:42 intensity: (6 @0) + (1:06:27 @1) + (1:57:33 @2) + (6:56 @3) + (40 @4) 45.77 km (4:11 / km) +989m 3:47 / km
ahr:122 max:166

Great, very easy

Friday Mar 16, 2018 #

11 AM

running 1:52:17 intensity: (4 @0) + (2:35 @1) + (19:29 @2) + (42:12 @3) + (47:57 @4) 23.0 km (4:53 / km) +600m 4:19 / km
ahr:152 max:173

Lahti Swimming hall's gym.

Great going!

10min 12km/h warm up 124/130
15min 10km/h 8% 155/163
7.5min 14km/h 145/158
7.5min 15km/h 151/155
15min 10km/h 8% 162/168
7.5min 15km/h 149/155
7.5min 16km/h 159/168
15min 10km/h 8% 163/169
7.5min 16km/h 167/171
7.5min 17km/h 170/173

Compared to the same training in January 26th, faster easier and lower heart rates :)

10min 12km/h warm up 128/135
15min 10km/h 6% 149/154
15min 14km/h 152/157
15min 10km/h 8% 162/167
15min 15km/h 161/168
15min 10km/h 8% 171/175
15min 16km/h 174/177
6 PM

strength and conditioning 54:41 intensity: (38 @0) + (42:00 @1) + (11:21 @2) + (42 @3) 3.45 km (15:50 / km)
ahr:109 max:147

Club's indoor training, basic circuit

ballgames 52:25 intensity: (20 @0) + (13:28 @1) + (21:32 @2) + (16:51 @3) + (14 @4)
ahr:126 max:161

Floorball

Thursday Mar 15, 2018 #

8 AM

running 1:18:32 intensity: (2 @0) + (11:51 @1) + (22:28 @2) + (11:14 @3) + (21:03 @4) + (11:54 @5) 14.33 km (5:29 / km) +750m 4:21 / km
ahr:146 max:191

6x6min uphill intervals (10km/h 10%-15%) in a treadmill in Vierumäki with Sorvisto... Worked well, good training!
5 PM

running 15:39 intensity: (7:46 @1) + (7:18 @2) + (35 @3) 3.0 km (5:13 / km)
ahr:121 max:142

strength and conditioning 36:19 intensity: (6 @0) + (36:13 @1)
ahr:96 max:113

Core and glutes

running 38:54 intensity: (6 @0) + (11:42 @1) + (12:02 @2) + (12:59 @3) + (2:05 @4) 8.0 km (4:52 / km)
ahr:127 max:171

Running and cheering while other's were doing 3000m/5000m test, feeling good!

Wednesday Mar 14, 2018 #

11 AM

cycling 15:00 intensity: (24 @0) + (10:25 @1) + (4:11 @2)
ahr:112 max:133

strength and conditioning 1:01:32 intensity: (5:45 @0) + (49:20 @1) + (5:16 @2) + (1:11 @3)
ahr:96 max:158

cycling 15:00 intensity: (3 @0) + (14:57 @1)
ahr:108 max:118

4 PM

skiing skate 2:00:05 intensity: (4 @0) + (26:53 @1) + (1:26:00 @2) + (6:39 @3) + (29 @4) 27.07 km (4:26 / km) +544m 4:02 / km
ahr:126 max:166

Monday Mar 12, 2018 #

11 AM

skiing skate 3:36:02 intensity: (3 @0) + (53:28 @1) + (2:20:35 @2) + (20:48 @3) + (1:08 @4) 49.37 km (4:23 / km) +1032m 3:58 / km
ahr:126 max:169

6 PM

running/walking 1:10:45 intensity: (4:38 @0) + (1:03:19 @1) + (2:48 @2) 6.44 km (10:59 / km) +160m 9:46 / km
ahr:104 max:131

Youth training

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