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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Paroni

In the 7 days ending Mar 11, 2018:

activity # timemileskm+m
  gym4 5:34:00
  cross-country skiing2 3:45:00
  bicycling3 2:30:00 26.1(5:45) 42.0(3:34)
  swimming1 57:00 1.37(41:42) 2.2(25:55)
  circuit training1 20:00
  Total7 13:06:00 27.46 44.2
averages - sleep:9.4 rhr:77 weight:73.4kg

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MoTuWeThFrSaSu

Sunday Mar 11, 2018 #

Note
slept:9.5

cross-country skiing 1:45:00 [2]

gym 1:17:00 [3]

Training 1 : pecs + biceps
Main goal : mass gain

10 min warm-up
Main exercise : bench press

Saturday Mar 10, 2018 #

Note
slept:10.0

circuit training 20:00 [1]

supa-easy training for abs

Friday Mar 9, 2018 #

Note
rhr:73 slept:9.0 weight:74.3kg

Weekend in Lahti.

gym 1:32:00 [3]

Training 4 : back + hamstrings
Main goal : mass gain

10 min warm-up
Main exercise : deadlift

NOTE: rush-hour ---> lots of waiting

cross-country skiing 2:00:00 [2]

Thursday Mar 8, 2018 #

Note
rhr:77 slept:9.0 weight:73.8kg

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

way to work

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

way to home

Wednesday Mar 7, 2018 #

Note
rhr:78 slept:8.0 weight:73.1kg

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

way to work

gym 1:15:00 [3]

Training 3 : triceps + shoulders
Main goal : mass gain

10 min warm-up
Main exercise : seated shoulder press

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

way to home

Tuesday Mar 6, 2018 #

Note
rhr:81 slept:9.0 weight:73.4kg

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

way to work

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

way to home

swimming 57:00 [2] 2.2 km (25:55 / km)

5 x ( 200m freestyle + 200m breaststroke )
+ extra 200m backstroke

Monday Mar 5, 2018 #

Note
rhr:74 slept:11.5 weight:72.5kg

9.5hrs + 2hrs nap

gym 1:30:00 [3]

Training 2 : quadriceps + abs
Main goal : mass gain

10 min warm-up
Main exercise : squat

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