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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Jul 5, 2015:

activity # timemileskm+m
  Trail running6 3:13:00 18.83(10:15) 30.3(6:22) 289
  Orienteering2 1:00:00 5.5(10:55) 8.85(6:47) 211
  Strength1 1:00:00
  Cycling1 29:00 6.52(4:27) 10.5(2:46) 84
  Running1 10:00 1.06(9:28) 1.7(5:53)
  Total7 5:52:00 31.91 51.35 584

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MoTuWeThFrSaSu

Sunday Jul 5, 2015 #

Note
(injured)

Trail running warm up/down 17:00 [2] 2.7 km (6:18 / km)

Orienteering 33:00 [4] 4.83 km (6:50 / km) +105m 6:10 / km
ahr:177 max:192

KRV-1. technically ok run, except one control, but physically a struggle. my running felt like from a slow motion movie and I was not able to pick up the pace before after the half way. nice to get an opening for the legs and lungs though, I hope it will be better in the following days..
Results: http://online4.tulospalvelu.fi/tulokset/fi/2015_kr...
GPS-tracking: http://www.tulospalvelu.fi/gps/20150705krvD21/

Trail running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Saturday Jul 4, 2015 #

Note
(injured)

Trail running 35:00 [2] 5.7 km (6:08 / km) +64m 5:49 / km

drive to Ukkohalla. easy jog with Anni-Maija including drills & strides.

Friday Jul 3, 2015 #

Note
(injured)

Trail running 30:00 [2] 4.7 km (6:23 / km) +58m 6:01 / km

drive to Kuopio. easy evening run including drills & strides. exhausted.

Thursday Jul 2, 2015 #

Note
(injured)

Wednesday Jul 1, 2015 #

Note
(injured)

Trail running 30:00 [2] 4.7 km (6:23 / km) +66m 5:58 / km

easy run on trails. then ferry to Finland.

Tuesday Jun 30, 2015 #

Note
(injured)

10 AM

Trail running 48:00 [2] 7.3 km (6:35 / km) +61m 6:19 / km

easy run on paths including 6x30sec intervals
5 PM

Trail running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Orienteering 27:00 [5] 4.02 km (6:43 / km) +106m 5:56 / km

Ravinens medeldistans i Lilla Sickla, Nackareservat. Hilda var sjuk så jag fick ersätta henne. Jätte rolig och lurig orientering trotts många stigar, påminde lite Kauppi men finare. Berghällar, starkt kuperad och lång blåbärsris. Sprang bra. Lite tveksam on vägval till ettan men annars nöjd med det hela.
Resultat: http://eventor.orientering.se/Events/ResultList?ev...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 8:00 [2] 1.2 km (6:40 / km) +40m 5:43 / km

Monday Jun 29, 2015 #

Note
(injured)

11 AM

Cycling 14:00 [2] 5.1 km (2:45 / km) +34m 2:39 / km

cycling to the gym

Running warm up/down 10:00 [2] 1.7 km (5:53 / km)

short warm up on a treadmill

Strength 1:00:00 [3]

3x10sec stairs
3x15 heel raises on a step board
3x30sec jumps on to a step board
3x30sec side jumps on a step board
box jumps up and down, small box x10
box jumps up, big box x10
box jumps down, big box x10
double box jumps (big and small boxes) up-down-up-down x10
heel raises with a bar 3x15x10kg
one-leg heel raises with a bar 2x3x10x10kg
hamstrings with a swiss ball 3x15
squats 3x15x17,5kg & squat jumps 3x5x17,5kg
rows 3x15x17,5kg
lunges 3x20x15kg
leg curl 3x10x40kg
leg extension 3x15x30kg
leg press 3x15x101kg
calves on leg press 3x15x69kg
back extensions 3x20
back exercises 3x20
sit-ups 3x20
push-ups 3x15

Cycling 15:00 [2] 5.4 km (2:47 / km) +50m 2:39 / km

cycling back from the gym

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