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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Nov 4, 2018:

activity # timemileskm+m
  running/walking5 9:11:16 33.48(16:28) 53.87(10:14) 1
  orienteering1 2:10:20 12.38(10:32) 19.92(6:33)
  speed and power2 1:20:23
  running1 1:16:56 9.81(7:50) 15.79(4:52)
  strength and conditioning1 58:35
  ballgames1 52:09
  cycling1 37:46 7.18(5:15) 11.56(3:16) 12
  Total8 16:27:25 62.85 101.15 13
  [1-5]8 15:28:57

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MoTuWeThFrSaSu

Sunday Nov 4, 2018 #

11 AM

cycling 18:08 intensity: (21 @0) + (17:24 @1) + (23 @2) 5.78 km (3:08 / km) +12m 3:06 / km
ahr:101 max:125

running/walking 2:02:20 intensity: (1:45:43 @1) + (14:15 @2) + (1:53 @3) + (29 @4) 14.55 km (8:25 / km)
ahr:108 max:173

Trying to recover to be able to run terrain test well

cycling 19:38 intensity: (12 @0) + (18:28 @1) + (58 @2) 5.78 km (3:24 / km)
ahr:105 max:128

Saturday Nov 3, 2018 #

10 AM

running/walking 1:28:12 intensity: (19:05 @0) + (48:34 @1) + (20:33 @2) 9.55 km (9:14 / km)
ahr:104 max:136

Organizising terrain test

Friday Nov 2, 2018 #

11 AM

running/walking 2:08:02 intensity: (15:44 @0) + (1:47:01 @1) + (3:46 @2) + (1:31 @3) 3.96 km (32:18 / km) +1m 32:16 / km
ahr:90 max:154

Preparing tomorrows terrain test
6 PM

strength and conditioning 58:35 intensity: (32 @0) + (50:14 @1) + (7:15 @2) + (34 @3)
ahr:103 max:149

Clubs indoor training

ballgames 52:09 intensity: (4:44 @0) + (32:12 @1) + (10:53 @2) + (4:12 @3) + (8 @4)
ahr:109 max:161

Thursday Nov 1, 2018 #

10 AM

running/walking 1:30:00 intensity: (3:21 @0) + (1:09:23 @1) + (16:15 @2) + (1:01 @3) 11.01 km (8:10 / km)
ahr:109 max:156

speed and power 38:19 intensity: (8:22 @0) + (27:33 @1) + (1:55 @2) + (29 @3)
ahr:92 max:153

Hurdle walks
2x8x40kg deep squat
2x4x80kg back squat
2x10 päkiähypyt
2x6 penkille nousu
2x knees up
2x 30m
2x 100m (16,8s, 16,8s)
6 PM

running 1:16:56 intensity: (19:06 @1) + (19:11 @2) + (14:14 @3) + (20:39 @4) + (3:46 @5) 15.79 km (4:52 / km)
ahr:137 max:183

2x10x1min/1min/5min

Tuesday Oct 30, 2018 #

6 PM

orienteering 2:10:20 intensity: (4 @0) + (13:56 @1) + (1:16:36 @2) + (39:44 @3) 19.92 km (6:33 / km)
ahr:133 max:158

Orienteering/Trail running with Sorvisto with Pullautin map

Monday Oct 29, 2018 #

10 AM

running/walking 2:02:42 intensity: (34 @0) + (1:55:31 @1) + (6:37 @2) 14.8 km (8:17 / km)
ahr:105 max:129

Easy nordic walking and running in Salpausselkä

speed and power 42:04 intensity: (5:29 @0) + (33:48 @1) + (2:05 @2) + (42 @3)
ahr:93 max:155

Hurdle walking
2x8x40kg deep squat
2x4x80kg back squat
2x10 päkiähyppy
2x10 jalanvaihto"hyppy"
2x30m thighs up
2x30m sprint
2x100m relaxed (16.5+16.7)

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