Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Dec 23, 2012:

activity # timemileskm+m
  Cycling6 11:52:00 177.22(4:01) 285.2(2:30) 870
  Strength5 3:55:00
  Trail running1 25:00 2.55(9:49) 4.1(6:06)
  Swimming2 20:00 0.62(32:11) 1.0(20:00)
  Running1 18:00 1.86(9:39) 3.0(6:00)
  Cross training1 10:00 0.62(16:06) 1.0(10:00)
  Total7 17:00:00 182.87 294.3 870

«»
3:43
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 23, 2012 #

Cycling long (road) 2:38:00 [2] 64.1 km (2:28 / km) +306m 2:24 / km

Saturday Dec 22, 2012 #

Trail running 25:00 [2] 4.1 km (6:06 / km)

easy off road run (muddy canal path). foot felt okay (at least not much worse than in rest). one km slightly faster (4:25). my shape is so gone, oh my..

Cross training 10:00 [2] 1.0 km (10:00 / km)

Strength (maximal strength) 30:00 [3]

4x10x40kg squats, 3x10x30kg one-leg squats, 3x10x90kg leg press, 3x10x40kg abductors, 3x10x40kg hamstrings, 3x10x40kg quads, 2x20x15kg lunges, 3x15x25kg ylätalja, ojentajat, push-ups, abs, back

Strength (yoga) 1:00:00 [2]

Friday Dec 21, 2012 #

Cycling hills (mountain bike) 1:26:00 [3] 30.5 km (2:49 / km) +250m 2:43 / km

Thursday Dec 20, 2012 #

Cycling warm up/down 15:00 [2] 5.0 km (3:00 / km)

Cycling intervals (spinning) 1:08:00 [4] 30.0 km (2:16 / km)

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)

Strength (weights) 45:00 [3]

4x15x30kg squats, 4x10x40kg leg curls, 4x10x40kg leg extensions, 4x10x80kg leg presses, 4x13x40kg glutes, 4x20x15kg lunges, 3x2x15x15kg heel raises, 3x2x15x15kg one leg squats, 3x15x25kg talja, 3x20x15kg dead lifts, 2x10 squat jumps, 2x10 calf jumps + abs, backs, sides, push-ups

Cycling intervals (spinning) 40:00 [3] 16.0 km (2:30 / km)

Wednesday Dec 19, 2012 #

Cycling 30:00 [2] 10.0 km (3:00 / km)

Strength (core) 15:00 [2]

Tuesday Dec 18, 2012 #

Cycling warm up/down 13:00 [1] 5.0 km (2:36 / km)

Cycling tempo (spinning) 35:00 [4] 17.0 km (2:04 / km)

Strength (maximal strength) 30:00 [3]

Swimming 10:00 [2] 0.5 km (20:00 / km)

Cycling (road) 2:15:00 [3] 50.6 km (2:40 / km) +314m 2:35 / km

Monday Dec 17, 2012 #

Cycling intervals (spinning) 27:00 [2] 12.0 km (2:15 / km)

easy cycling with some short intervals

Cycling intervals (spinning) 1:30:00 [3] 40.0 km (2:15 / km)

Strength (weights) 25:00 [3]

2x15 squats (15kg), 2x30 abs, 2x2x15 one leg squats (15kg), 2x30backs, 2x20 step ups (15kg), 2x30 sides, 2x15 lunges (15kg), 2x20 dead lifts (15kg), 2x2x15 heel raises (15kg), 2x2x15 hamstrings, 2x20 push ups

Cycling warm up/down 15:00 [1] 5.0 km (3:00 / km)

Swimming 10:00 [2] 0.5 km (20:00 / km)

Strength (pilates) 30:00 [1]

« Earlier | Later »