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Attackpoint - performance and training tools for orienteering athletes

Training Log: All-in

In the last 7 days:

activity # timemileskm+m
  running/walking4 6:55:25 31.0(13:24) 49.88(8:20) 1627
  orienteering2 1:56:20 12.39(9:23) 19.94(5:50) 415
  strength and conditioning2 1:49:06
  Walk-O2 1:48:27 5.16(21:00) 8.31(13:03) 273
  running3 1:32:24 11.3(8:11) 18.19(5:05) 51
  ballgames1 45:58
  Total6 14:47:40 59.85 96.32 2366
  [1-5]6 14:21:01
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4:57
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ThFrSaSuMoTuWe

Sunday Nov 19 #

12 PM

running/walking 4:57:55 intensity: (5 @0) + (2:49:50 @1) + (1:53:04 @2) + (13:52 @3) + (1:04 @4) 36.62 km (8:08 / km) +1350m 6:52 / km
ahr:118 max:168

Saturday Nov 18 #

10 AM

running/walking 14:10 intensity: (3:03 @0) + (7:04 @1) + (4:03 @2) 1.05 km (13:31 / km) +54m 10:45 / km
ahr:107 max:134

Walk-O 1:01:20 intensity: (20:13 @0) + (39:28 @1) + (1:39 @2) 2.76 km (22:15 / km) +134m 17:54 / km
ahr:88 max:129

Youth training. Shadowing juniors

running/walking 6:29 intensity: (1:43 @0) + (3:33 @1) + (1:13 @2) 0.49 km (13:16 / km) +20m 11:00 / km
ahr:94 max:131

running 3:50 intensity: (7 @0) + (3:43 @1) 0.55 km (7:00 / km) +1m 6:57 / km
ahr:99 max:117

strength and conditioning 1:00:54 intensity: (50:33 @1) + (7:08 @2) + (2:49 @3) + (24 @4)
ahr:98 max:162

Strength training at Hollola's swimhalls gym.

deep squat 10x (20+30+40kg)
front squat 3x10x75kg, not that good
dead lift 3x10x80kg
hip thrust 3x10x70kg

Friday Nov 17 #

10 AM

orienteering 1:28:16 intensity: (50 @1) + (2:42 @2) + (1:14:10 @3) + (10:34 @4) 14.51 km (6:05 / km) +315m 5:29 / km
ahr:153 max:165

Bit tired, but fun
4 PM

running/walking 48:35 intensity: (3 @0) + (47:14 @1) + (1:12 @2) + (6 @3) 4.77 km (10:11 / km) +103m 9:12 / km
ahr:103 max:141

Two controls to the forest

strength and conditioning 48:12 [1]
ahr:72 max:72

Clud's indoor training. Pilates by Eevis

ballgames 45:58 intensity: (1:18 @0) + (20:54 @1) + (6:43 @2) + (11:06 @3) + (5:57 @4)
ahr:123 max:176

Club's indoor training floorball

Thursday Nov 16 #

10 AM

orienteering 28:04 intensity: (21 @3) + (26:01 @4) + (1:42 @5) 5.43 km (5:10 / km) +100m 4:44 / km

Spliting a leg to pieces. Cool. Great going

running 41:31 intensity: (32:24 @2) + (9:07 @3) 7.04 km (5:54 / km) +50m 5:42 / km
ahr:132 max:174

running/walking 48:16 intensity: (7:15 @1) + (41:01 @2) 6.96 km (6:56 / km) +100m 6:28 / km

4 PM

Walk-O 47:07 intensity: (7 @0) + (21:51 @1) + (21:02 @2) + (3:51 @3) + (16 @4) 5.55 km (8:29 / km) +139m 7:33 / km
ahr:121 max:168

Some controls to forest

running 47:03 intensity: (7:56 @1) + (1:48 @2) + (13:08 @3) + (24:11 @4) 10.6 km (4:26 / km)
ahr:142 max:174

As a rabbit in the 3k and 5k tests in Pajulahti

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Recent Weeks:

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Training hours by intensity
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22
Nov 19
Nov 12
Nov 5
Oct 29
Oct 22

Week
Ending
Training hours by activity
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22
Nov 19
Nov 12
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Oct 22

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140
Nov 19
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