Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 31 days ending Jan 31, 2021:

activity	#	time	miles		km		+m
Skiing	17	25:12:00	199.3	(7:35)	320.75	(4:43)	4517
Running	11	9:56:00	59.96		96.5		381
Trail running	4	3:33:00	18.39	(11:35)	29.6	(7:12)	375
Strength	6	3:00:00
Cycling	2	1:30:00	24.85	(3:37)	40.0	(2:15)
Total	30	43:11:00	302.51		486.85		5273

2:25

0:00

» now

Sunday Jan 31, 2021 #

Skiing (skate) 2:06:00 [2] 28.14 km (4:29 / km) +344m 4:13 / km

Skate skiing in Kangasala from Vatiala to Kirkkoharju and then to Olkahinen and back. Great conditions.

Saturday Jan 30, 2021 #

Skiing tempo (skate) 1:19:00 [4] 17.5 km (4:31 / km) +310m 4:09 / km
ahr:153 max:175

Skate skiing including 2 x Suolijärvi 4,2k fast: 17:02 and 17:24. Tracks were soft for good times but excellent workout. Skiing is hard compared to running!

Friday Jan 29, 2021 #

Skiing (skate) 1:00:00 [3] 14.1 km (4:15 / km) +240m 3:55 / km

Easy evening skate incl. some faster segments

Thursday Jan 28, 2021 #

Running intervals (treadmill) 45:00 [4] 8.5 km (5:18 / km)

3x8min/2min intervals at 4:15 pace

Skiing (classic) 1:18:00 [1] 12.7 km (6:09 / km) +221m 5:39 / km

Easy skiing with Sami

Wednesday Jan 27, 2021 #

Skiing (skate) 1:30:00 [2] 16.5 km (5:27 / km) +300m 5:00 / km

Xc skiing in new snow while snowing. Tough conditions again but great to get snow instead of rain.

Tuesday Jan 26, 2021 #

Trail running intervals 1:08:00 [3] 10.4 km (6:32 / km) +125m 6:10 / km

Snowy trail run incl. 10x1min hills or terrain intervals

Sunday Jan 24, 2021 #

Skiing (classic) 1:55:00 [2] 25.0 km (4:36 / km) +165m 4:27 / km

First 10k classic, then 15k skate from Kauppi to Atala. One rainy day and the tracks were almost gone. Plan was to ski classic only but the tracks were so wet and poor that gave up and changed to skate.

Saturday Jan 23, 2021 #

Running (treadmill ) 1:00:00 [3]

2x15min/3min tempo (4:30)

Running 50:00 [2] 6.8 km (7:21 / km) +120m 6:45 / km

Street O with some controls in snowy forest

Friday Jan 22, 2021 #

Skiing (skate) 1:10:00 [2] 14.0 km (5:00 / km) +250m 4:35 / km

Easy skate in Hervanta tracks

Thursday Jan 21, 2021 #

Running intervals (treadmill) 55:00 [4] 10.0 km (5:30 / km)

4x6min/2min intervals at 4:15-4:10 pace

Wednesday Jan 20, 2021 #

Skiing (classic) 1:25:00 [2] 17.2 km (4:57 / km) +300m 4:33 / km

Classic skiing Nirva-Hervanta-Lukonmäki. Good fun! Plenty of snow and great tracks now :)

Tuesday Jan 19, 2021 #

Trail running 50:00 [2] 8.2 km (6:06 / km) +100m 5:45 / km

Easy trail run in the snow. Had thought of hills but too tired for any quality training.

Monday Jan 18, 2021 #

Running (treadmill ) 45:00 [2] 8.0 km (5:38 / km)

Strength 40:00 [2]

squats 3x15x20kg, heel raises 3x20x20kg, 3x10x20kg one leg squats, lunges with rotation 3x12x10kg, 3x15 calf jumps, deadlifts 3x10x40kg, side lifts 3x15x10kg, leg curl with a Swiss ball 3x15, transverse abs 3x20x10kg, back extension 3x15x10kg, sitting calf press 3x15x21kg, small single leg hops to all directions

Sunday Jan 17, 2021 #

Skiing (skate) 2:10:00 [2] 31.0 km (4:12 / km) +346m 3:58 / km

Skiing with Heidi from Leinola to Kirkkoharju, Vatiala, and back

Saturday Jan 16, 2021 #

Running tempo (treadmill) 1:00:00 [4] 11.3 km (5:19 / km)
ahr:150 max:168

2x15min/3min tempo (4:30)

Strength 35:00 [2]

3x15x30kg leg extension, 3x15x20kg deep squats, 3x15x20kg heel raises, 3x15x30kg deadlifts, 3x5x50kg deadlifts, 3x5x30kg clean, 3x10x20kg one leg squats, 3x15x10kg side lifts, 3x10x5kg biceps, 3x15 calf jumps, single leg hops forward / backwards / sideways, calf press 3x15x21kg, back extension 3x15x10kg

Friday Jan 15, 2021 #

Cycling (indoor) 45:00 [2] 20.0 km (2:15 / km)
ahr:138 max:146

Easy evening spin (140W)

Thursday Jan 14, 2021 #

Running (treadmill) 1:00:00 [4] 11.0 km (5:27 / km)

15min warm up, then 3x8min/2min tempo (4:20-4:15), and 15min warm down

Strength (circuit) 20:00 [2]

Wednesday Jan 13, 2021 #

Skiing (skate) 1:18:00 [3] 17.2 km (4:32 / km) +314m 4:09 / km

”Easy” skiing in new snow. Pretty soft tracks and hard work. Plenty of snow here now.

Tuesday Jan 12, 2021 #

Running 31:00 [2] 5.8 km (5:21 / km) +61m 5:05 / km

Easy run in the snow storm

Skiing hills (skate) 48:00 [4] 10.0 km (4:48 / km) +120m 4:32 / km
ahr:151 max:175

6x1min/1min hill reps in the snowstorm. Heavy!

Monday Jan 11, 2021 #

Skiing (classic ) 1:06:00 [2] 12.7 km (5:12 / km) +221m 4:47 / km

Easy classic skiing in Hervanta

Strength (circuit ) 15:00 [1]

Sunday Jan 10, 2021 #

Skiing (skate) 2:25:00 [2] 32.0 km (4:32 / km) +376m 4:17 / km

Skiing with Annika, Heidi, Venla, Lotta, and Mikko H. in Kangasala.

Saturday Jan 9, 2021 #

Running tempo (indoor) 1:00:00 [3] 11.5 km (5:13 / km)

2x15min tempo (4:30) with 5min jog recovery

Strength 30:00 [2]

3x15x10kg back extension, 3x15x35,8kg sitting calf raises, 3x15x74kg leg press, 3x15x74kg calf press, 3x15x25kg leg curl, 3x15x32kg leg extension, 3x16x10kg lunges with rotation, 3x10x10kg side lifts, 3x20 crunches

Friday Jan 8, 2021 #

Cycling (indoor) 45:00 [2] 20.0 km (2:15 / km)

Easy indoor spin (140W)

Thursday Jan 7, 2021 #

Running intervals (treadmill) 55:00 [4] 10.6 km (5:11 / km)
ahr:152 max:172

15min warm up, then 3x8min at increasing paces (4:30, 4:25, 4:20) with 2min jog recoveries, and warm down

Wednesday Jan 6, 2021 #

Skiing (classic) 1:32:00 [1] 15.8 km (5:49 / km) +220m 5:27 / km

Classic with Sami from Kangasala to Tampere and back

Tuesday Jan 5, 2021 #

Running hills (treadmill) 45:00 [3] 8.0 km (5:38 / km) +200m 5:00 / km

10x1min/1min hills on treadmill at 10% gradient, followed by 3x1min at 15kph

Monday Jan 4, 2021 #

Trail running (walk) 55:00 [1] 4.7 km (11:42 / km) +60m 11:00 / km

Easy evening walk with Sami to Pehkuso

Sunday Jan 3, 2021 #

Skiing (skate) 2:22:00 [3] 32.21 km (4:25 / km) +340m 4:11 / km
ahr:151 max:165

Skiing from Kauppi to Kangasala and back. Pretty good conditions.

Saturday Jan 2, 2021 #

Skiing (skate) 58:00 [3] 13.5 km (4:18 / km) +240m 3:57 / km
ahr:149 max:168

Skiing out and back to Nirva, then around Suolijärvi and out and back to Lukonmäki. Icy.

Trail running 40:00 [2] 6.3 km (6:21 / km) +90m 5:56 / km

Easy evening trail run testing new VJ Sarvas. Worked well.

Friday Jan 1, 2021 #

Running (treadmill ) 30:00 [2] 5.0 km (6:00 / km)

Strength 40:00 [2]

3x5x20kg clean, 3x5x20kg overhead press, 3x15x20kg deep squats, 3x15x20kg heel raises, 3x10x20kg one leg squats, 3x15x20kg hip thrust, 3x15x30kg dead lift, 3x15x10kg side lift, 3x10x10kg overhead tricep extension, 3x15 calf jumps, 3x15x35kg calf press, 3x15x10kg back extension

Skiing (skate) 50:00 [3] 11.2 km (4:28 / km) +210m 4:05 / km
ahr:154 max:171

Skate from Hallila out and back towards Nirva and then around Suolijärvi

« Earlier | Later »