Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: StefanJ

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Rullskidor1 1:56:07 21.61(5:22) 34.78(3:20) 147
  Stakmaskin1 1:00:00 7.95(7:33) 12.8(4:41)
  Styrketräning2 10:00
  Bålstyrka1 9:00
  Total4 3:15:07 29.56 47.58 147
  [1-5]2 3:04:49

«»
2:05
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

8 AM

Styrketräning (Pass 5) 5:00 [0]

Dips +25 kg 4/3/3/2
Marklyft 90 kg 10/8/6
Leg curls 30 kg 3*10

Thursday Sep 29, 2016 #

5 PM

Stakmaskin intervals 1:00:00 intensity: (18 @0) + (4:56 @1) + (18:58 @2) + (16:55 @3) + (18:27 @4) + (26 @5) 12.8 km (4:41 / km)
ahr:158 max:178

10 min uppvärmning
10*3/1 min @ ~1:58/500m, 60-65takt, ~760m
5*1/1 min @ ~ 1:52/500m, 70-takt, 270m

Kändes ovant, stel och lite öm i latsen. Men pulsen svarade bra ändå.

Tuesday Sep 27, 2016 #

4 PM

Rullskidor long 1:56:07 intensity: (13:12 @1) + (1:39:47 @2) + (3:08 @3) 34.78 km (3:20 / km) +147m 3:16 / km
ahr:144 max:161 shoes: Alpina RCL

Distans, stakning.

Bålstyrka 9:00 [5]

3*3 min

Monday Sep 26, 2016 #

5 PM

Styrketräning (Pass 4) 5:00 [0]

Militärpress 4/4/3/3 52,5 kg
Stående legcurls 3*10 30 kg
Chins 5/5/3+2/3+2/2+3 KV. Set 4 & 5 smalt supinerat grepp.

« Earlier | Later »