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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Paroni

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  cross-country skiing6 17:24:27
  running15 12:41:07
  swimming4 2:56:00
  circuit training6 2:16:25
  games2 1:49:54
  orienteering1 50:48
  gym1 10:05
  free-diving1 3:00
  walking1 1:39
  Total20 38:13:25

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Saturday Mar 31, 2012 #

Note

In Lapland
to --> 6.4.2012

Friday Mar 30, 2012 #

running 26:52 [2]
ahr:132 max:155

Aye, caramba! Bellísimo! Cet a été superbe! :)
C • Tää on 1

Wednesday Mar 28, 2012 #

Note
(rest day)

Still recovering.

Tuesday Mar 27, 2012 #

Note
(rest day)

A persistent mild flu. Throat sore in the morning. In the evening feeling was better, though. Tomorrow some orienteering, if possible.

Monday Mar 26, 2012 #

Note

Feeling is not so fresh, yet. Some easy activity in the evening.

Sunday Mar 25, 2012 #

Note
(rest day)

In the morning I felt a little ill. --> Had to have a rest day.

Saturday Mar 24, 2012 #

running warm up/down 15:37 [2]
ahr:130

running 15:00 [5]
ahr:166 max:179

5 x ( 3min/ 2min ), preparing for tomorrow

running 10:00 [2]
ahr:147

recovery-sets

running 9:06 [2]

middle-warm

circuit training 10:21 [4]

plan was to do fast reps. in gym, but gym was emptied --> had to variate

circuit training 8:09 [1]

excersices with balance board

cross-country skiing 1:03:33 [2]
ahr:132 max:160

easy evening skiing, waterskiing --> no glide at all

Friday Mar 23, 2012 #

running warm up/down 10:10 [2]
ahr:126

running 7:00 [4] ***
ahr:117

a map-training

circuit training 23:20 [3]
ahr:131

5 x 2min easy + ~2min rec.
5 x 1min semi-tough + ~2min rec.
5 x 30 min tough + ~2min rec.
+ 1min special

games 52:36 [3]
ahr:135 max:175

floorball, easy activity while being a substitute

Thursday Mar 22, 2012 #

running warm up/down 12:44 [2]

running 25:01 [3]

intensive technique training
C • Puhelin :) 6

swimming 35:00 [2]

pretty awesome feeling

swimming warm up/down 5:00 [1]

Wednesday Mar 21, 2012 #

Note
(rest day)

Tuesday Mar 20, 2012 #

running warm up/down 14:57 [2]
ahr:135

running 1:00:01 [5]
ahr:170 max:180

C • Juma... 6

running warm up/down 13:56 [2]
ahr:147

cross-country skiing 1:06:12 [2]
ahr:128 max:152

easy evening skiing

Monday Mar 19, 2012 #

orienteering warm up/down 21:27 [1] **
ahr:123

orienteering 29:21 [4] **
ahr:159 max:174

4 x orienteering-intervals in a park, snow conditions were difficult
1. interval: 7.32
2. i.: 7.35
3. i.: 7.05
4. i.: 7.09
C • Oliko 4

running 5:03 [4]
ahr:164

running warm up/down 7:24 [1]
ahr:128

Sunday Mar 18, 2012 #

Note
(rest day)

Saturday Mar 17, 2012 #

running warm up/down 10:32 [2]
ahr:131

running 14:03 [2]
ahr:130

some running technique

running 1:29:58 [2]
ahr:141 max:164

long running for a long time, 50 leaps every 10th minute

running warm up/down 4:44 [1]
ahr:128

Friday Mar 16, 2012 #

circuit training 30:00 [2] ***
ahr:113

combined training of circuits and a map-training

games 57:18 [3]
ahr:128 max:161

floorball, fairly good playing, good feeling

Thursday Mar 15, 2012 #

Note
(rest day)

C • Ens viikolla... 5

Wednesday Mar 14, 2012 #

running warm up/down 12:02 [2]
ahr:135

the main training of the week

running 20:07 [2]
ahr:136

some running technique

running 1:45 [2]
ahr:147

middle-warm

running 30:03 [5]
ahr:177 max:185

beginning was hard, but afterwards totally awesome feeling

walking warm up/down 1:39 [1]
ahr:142

running warm up/down 11:41 [2]
ahr:139

Tuesday Mar 13, 2012 #

swimming warm up/down 10:00 [2]

total rush hour

swimming 20:00 [2]

swimming warm up/down 10:00 [2]

Monday Mar 12, 2012 #

Note
(rest day)

easy week

Sunday Mar 11, 2012 #

cross-country skiing 1:16:19 [2]
ahr:125

running 31:55 [2]
ahr:136

circuit training 14:50 [2]

middle body

Saturday Mar 10, 2012 #

cross-country skiing warm up/down 18:12 [2]
ahr:122

morning-midday training
C • Huoh! 4

cross-country skiing 1:29:52 [2]
ahr:130

cross-country skiing warm up/down 17:07 [2]
ahr:125

running warm up/down 14:06 [2]
ahr:139

afternoon training

running 20:52 [4]
ahr:163 max:181

5 x ( 1000m interval + 2min rec. ), marvellous going
1. interval: 4.30 avg 153
2. interval: 4.23 avg 158
3. interval: 4.07 avg 165
4. interval: 4.01 avg 168
5. interval: 3.51 avg 171

running 10:00 [2]
ahr:138

recovery sets

running 12:08 [2]
ahr:131

some running technique

running warm up/down 6:17 [2]
ahr:137

Friday Mar 9, 2012 #

running warm up/down 16:54 [2]
ahr:136

running warm up/down 3:14 [1]
ahr:117

easier, indoor already

circuit training 34:09 [4]
ahr:137 max:155

leaps and other strength movements, indoor, effective training

gym 10:05 [3]
ahr:117

a little bit circuit

running warm up/down 11:01 [2]
ahr:133

Thursday Mar 8, 2012 #

cross-country skiing 1:25:42 [2]
ahr:133

totally awesome going, excellent glide and grip, beautiful sunshine

running 18:50 [2]
ahr:143 max:157

circuit training 15:36 [1]

excersices with balance board

Wednesday Mar 7, 2012 #

running warm up/down 9:32 [2]
ahr:138

running 55:55 [5]
ahr:176 max:184

testrun, good going
1. lap : 10.33.2
2. lap : 11.08.4
3. lap : 11.23.9
4. lap : 11.28.3
5. lap : 11.21.6

running warm up/down 23:07 [2]
ahr:143

Tuesday Mar 6, 2012 #

swimming warm up/down 8:00 [2]

swimming 10:00 [3]

power and technique excercises

swimming 40:00 [2]

freestyle

swimming warm up/down 10:00 [2]

brilliant feeling after training

Monday Mar 5, 2012 #

Note

Some activity in the evening.

Sunday Mar 4, 2012 #

running 32:08 [2]

Some easy running after yesterday. Proper stretching.

Saturday Mar 3, 2012 #

cross-country skiing 10:27:30 [1]
ahr:117 max:161

Long hiking-skiing all day. Beautiful day.
C • Nice! 1

Friday Mar 2, 2012 #

swimming warm up/down 5:00 [2]

This day was planned to be a rest day. Easy training though.

swimming 20:00 [2]

free-diving 3:00 [4]

4 x 25m

swimming warm up/down 3:00 [2]

Thursday Mar 1, 2012 #

running warm up/down 12:37 [2]
ahr:127 max:148

C • Huh... 2

running 1:15 [5]
ahr:141 max:155

speed training indoor, first set 5 x ( 15s/ 45s ) + 5min rec.

running 8:45 [2]
ahr:148

1. recoveries

running 1:00 [5]
ahr:152 max:157

second set: 6 x ( 10s/ 20s ) + 5 min rec.

running 7:00 [2]
ahr:154

2. recoveries

running 1:15 [5]
ahr:147 max:156

third set: 5 x ( 15s/ 45s ) + 5 min rec.

running 8:45 [2]
ahr:151

3. recoveries

running 1:00 [5]
ahr:153 max:161

fourth set: 6 x ( 10s/ 20s ) + 5 min rec.

running 7:00 [2]
ahr:156

4. recoveries

running 1:15 [5]
ahr:155 max:167

fifth set: 5 x ( 15s/ 45s ) + 5 min rec.

running 8:45 [2]
ahr:158

5. recoveries

running warm up/down 8:45 [2]
ahr:140 max:145

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