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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Dec 30, 2018:

activity # timemileskm+m
  skiing skate4 9:06:27 72.04(7:35) 115.94(4:43) 3370
  Walk-O2 4:14:15 10.26(24:47) 16.51(15:24) 666
  running3 3:15:58 20.98(9:20) 33.77(5:48) 1150
  orienteering1 2:57:11 12.62(14:02) 20.31(8:43) 520
  speed and power1 56:52
  Total10 20:30:43 115.9 186.53 5706
  [1-5]10 20:21:16

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MoTuWeThFrSaSu

Sunday Dec 30, 2018 #

10 AM

running 1:15:04 intensity: (4 @0) + (1:45 @1) + (34:55 @2) + (8:52 @3) + (25:33 @4) + (3:55 @5) 12.4 km (6:03 / km) +500m 5:02 / km
ahr:149 max:183

5x6min in Lahti swimming hall (the most left treadmill)
10km/h 8% 160/169
10km/h 9% 165/173
10km/h 10% 168/175
10km/h 11% 172/180
10km/h 12% 175/183
Could feel muscles from yerterdays power and speed. Ok training, quite same than week ago
5 PM

skiing skate 2:31:14 intensity: (4 @0) + (28:34 @1) + (1:36:43 @2) + (24:00 @3) + (1:53 @4) 31.95 km (4:44 / km) +896m 4:09 / km
ahr:129 max:172

Chatting with Jaskari, Pikkis Jamo and few words with Jenni L. And ofcourse shouting nonsense to Terkelsen

Saturday Dec 29, 2018 #

11 AM

running 15:01 intensity: (3 @0) + (2:24 @1) + (6:15 @2) + (6:19 @3) 2.93 km (5:08 / km)
ahr:131 max:148

speed and power 56:52 intensity: (1:15 @0) + (41:06 @1) + (10:56 @2) + (3:35 @3)
ahr:109 max:159

In juoksusuora
hurdle walks
2x8x40kg
3x4x100kg
3x6 penkille nousu
3x10 päkiähyppy
3xdripling
3xreidennostojuoksu
3xkuopasu
3xkuopasujuoksu
2x30m
2x100m

running 10:02 intensity: (4 @0) + (1:34 @1) + (8:24 @2) 1.72 km (5:50 / km)
ahr:122 max:133

Friday Dec 28, 2018 #

10 AM

skiing skate 2:30:34 intensity: (31 @0) + (38:01 @1) + (1:43:07 @2) + (8:41 @3) + (14 @4) 30.4 km (4:57 / km) +1017m 4:15 / km
ahr:125 max:165

6 PM

Walk-O 1:13:22 intensity: (2:49 @0) + (1:04:07 @1) + (6:26 @2) 4.53 km (16:12 / km) +161m 13:45 / km
ahr:107 max:126

Picking up controls from Moneyforest

Thursday Dec 27, 2018 #

10 AM

orienteering 2:57:11 intensity: (13 @0) + (5:15 @1) + (41:47 @2) + (2:08:27 @3) + (1:29 @4) 20.31 km (8:43 / km) +520m 7:44 / km
ahr:143 max:168

100 controls with Hero in Vierumäki, great
6 PM

skiing skate 2:00:03 intensity: (3 @0) + (28:40 @1) + (1:16:38 @2) + (14:09 @3) + (33 @4) 25.88 km (4:38 / km) +645m 4:07 / km
ahr:127 max:166

Felt quite good

Wednesday Dec 26, 2018 #

10 AM

running 1:25:51 intensity: (2:48 @0) + (2:46 @1) + (26:11 @2) + (26:08 @3) + (27:58 @4) 14.62 km (5:52 / km) +650m 4:48 / km
ahr:146 max:174

40min mäki-vk Järvenpään uimahallin salilla (oikean puoleinen matto)
10min 10km/h/8% 152/161
10min 10km/h/9% 161/166
10min 10km/h/10% 166/171
10min 10km/h/11% 166/174

Good or even great feeling!

running 10:00 [2] 2.1 km (4:46 / km)

6 PM

skiing skate 2:04:36 intensity: (10 @0) + (11:09 @1) + (1:27:34 @2) + (23:39 @3) + (2:04 @4) 27.71 km (4:30 / km) +812m 3:55 / km
ahr:133 max:179

Tuesday Dec 25, 2018 #

12 PM

Walk-O 3:00:53 intensity: (1:23 @0) + (2:52:54 @1) + (6:36 @2) 11.98 km (15:06 / km) +505m 12:28 / km
ahr:102 max:127

Walk-O at Gillerberget with black-white map

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