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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Paroni

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  bicycling4 2:30:00 26.1(5:45) 42.0(3:34)
  gym2 2:20:00
  circuit training1 30:00
  Total5 5:20:00 26.1 42.0
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

Note
slept:5.0

Today are held Finnish Championships in sprint-orienteering. All-in made his way to the A-final. Congrats!


Track of the week #38
Commodores: Flying High. The song is found on the album Natural High published in 1978 under the label Motown.

YouTube link:
*** song ***
*** live ***

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

Saturday Sep 16, 2017 #

Note
slept:7.5

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

gym 1:05:00 [3]

Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.

Bench press with dumbbells 20kg: 15, 15, 10
Lat pulldown 40kg: 15, 15, 15
Bent-over row 40kg: 10, 10, 10
Shoulder press with a barbell 20kg: 15, 15, 12
Skull crusher 18,5kg: 15, 15, 12
Biceps with a barbell 20kg: 15, 15, 12
Dumbbell shrug 18kg: 15, 15, 15

Friday Sep 15, 2017 #

Note
slept:8.0

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

Thursday Sep 14, 2017 #

Note
slept:7.5

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

gym 1:15:00 [3]

5 min warm-up

Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.

Squat 55kg: 12, 12, 12
Leg curl 20kg: 15, 15, 13
Seated calf raise 50kg: 15, 15
Standing calf raise 50kg: 15, 15
Incline abs crunch 16kg: 15, 10, 10
Lower abs crunch: 15, 15, 15
Good morning 30kg: 15, 15, 15
Weighted oblique crunch 16kg: 15, 15, 15

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

Wednesday Sep 13, 2017 #

Note
slept:10.0 (rest day)

Tuesday Sep 12, 2017 #

Note
slept:10.5 (rest day)

Monday Sep 11, 2017 #

Note
slept:8.5

circuit training 30:00 [2]

Maybe the best circuits so far. Watching sunset while training --> totally awesome.

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