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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Jan 13, 2019:

activity # timemileskm+m
  running7 5:28:08 33.16(9:54) 53.37(6:09) 1497
  running/walking3 4:00:10 13.0(18:28) 20.93(11:29) 529
  skiing classic2 3:30:27 28.84(7:18) 46.41(4:32) 947
  strength and conditioning3 1:57:35
  speed and power1 1:12:30
  ballgames1 57:24
  orienteering1 33:27 3.47(9:38) 5.59(5:59) 15
  Total12 17:39:41 78.48 126.3 2988
  [1-5]12 16:48:34

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

10 AM

running 20:44 intensity: (4:03 @0) + (6:16 @1) + (9:52 @2) + (33 @3) 3.85 km (5:23 / km) +10m 5:19 / km
ahr:115 max:164

orienteering 33:27 intensity: (2 @0) + (3:50 @1) + (8:42 @2) + (2:43 @3) + (18:01 @4) + (9 @5) 5.59 km (5:59 / km) +15m 5:54 / km
ahr:152 max:180

Clubs trainings day. Mass-start sprints with group of four with Hutteri, Vormisto and Aki

running 15:11 intensity: (3 @0) + (1:37 @1) + (13:31 @2) 2.31 km (6:34 / km) +1m 6:33 / km
ahr:124 max:133

2 PM

strength and conditioning 1:12:48 intensity: (5 @0) + (38:27 @1) + (18:58 @2) + (9:30 @3) + (4:23 @4) + (1:25 @5)
ahr:123 max:185

Clubs training day in Vierumäki... Stefus warm ups, circuit training and indoor orienteerings

running 4:03 intensity: (3 @0) + (3:04 @1) + (56 @2) 0.62 km (6:35 / km)
ahr:116 max:122

Saturday Jan 12, 2019 #

10 AM

running/walking 1:59:27 intensity: (9:52 @0) + (1:46:07 @1) + (3:28 @2) 8.93 km (13:22 / km) +233m 11:50 / km
ahr:96 max:126

Youth training in Tapanila

Friday Jan 11, 2019 #

10 AM

running 15:55 intensity: (12 @0) + (2:11 @1) + (13:26 @2) + (6 @3) 2.98 km (5:20 / km)
ahr:125 max:140

speed and power 1:12:30 intensity: (1:29 @0) + (58:02 @1) + (10:32 @2) + (2:27 @3)
ahr:103 max:153

In juoksusuora
hurdle walks
deep squat 2x8x40kg
back squat 3x4x100kg
back squat 4x110kg
3x6 penkille nousu
3x10 päkiähyppy
3xdripling
3xreidennostojuoksu
3xkuopasu
3xkuopasujuoksu
5x20m flying (2.49 best) tired
2x100m

running 10:00 intensity: (2:54 @1) + (7:06 @2) 1.78 km (5:37 / km)
ahr:119 max:133

6 PM

running 14:50 intensity: (3:56 @0) + (6:23 @1) + (4:07 @2) + (24 @3) 2.46 km (6:02 / km)
ahr:109 max:145

strength and conditioning 30:24 intensity: (43 @0) + (26:11 @1) + (3:23 @2) + (7 @3)
ahr:104 max:142

Clubs indoor training by Tomppa

ballgames 57:24 intensity: (6:28 @0) + (19:58 @1) + (11:18 @2) + (14:04 @3) + (5:36 @4)
ahr:119 max:174

Thursday Jan 10, 2019 #

10 AM

running 2:02:38 intensity: (6 @0) + (23 @1) + (41:45 @2) + (1:18:51 @3) + (1:33 @4) 17.53 km (7:00 / km) +686m 5:51 / km
ahr:142 max:166

3 PM

skiing classic 1:30:04 intensity: (2 @0) + (21:51 @1) + (45:46 @2) + (21:43 @3) + (42 @4) 19.49 km (4:37 / km) +435m 4:09 / km
ahr:130 max:165

6 PM

running 21:39 intensity: (3 @0) + (10:26 @1) + (9:11 @2) + (1:59 @3) 4.07 km (5:19 / km)
ahr:122 max:157

Leading warm up and checking while others were running

strength and conditioning 14:23 intensity: (5:39 @0) + (8:44 @1)
ahr:83 max:109

Wednesday Jan 9, 2019 #

11 AM

running 1:43:08 intensity: (4 @0) + (14:34 @1) + (37:15 @2) + (9:45 @3) + (25:47 @4) + (15:43 @5) 17.76 km (5:48 / km) +800m 4:44 / km
ahr:146 max:186

7x6min hill intervals with Sorvisto in Vierumäki.
Much better than in 13.12
6 PM

skiing classic 2:00:23 intensity: (4 @0) + (10:58 @1) + (1:00:06 @2) + (40:20 @3) + (8:55 @4) 26.92 km (4:28 / km) +512m 4:05 / km
ahr:137 max:176

With Sorvisto and partly with Hämis

Monday Jan 7, 2019 #

2 PM

running/walking 24:21 intensity: (3 @0) + (17:07 @1) + (7:11 @2) 2.77 km (8:48 / km) +74m 7:46 / km
ahr:111 max:136

Checking evenings sprint area
5 PM

running/walking 1:36:22 intensity: (18:10 @0) + (1:00:19 @1) + (16:48 @2) + (1:05 @3) 9.23 km (10:27 / km) +222m 9:19 / km
ahr:102 max:150

Youth training

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