Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 7 days ending Nov 23, 2014:

activity

time

miles

Strength

2:10:00

Alternative

1:40:00

Running-normal

1:02:10

7.43

(8:22)

11.95

(5:12)

Cycling

50:00

Running-intensive

37:26

7.21

(5:12)

11.6

(3:14)

Total

6:19:36

14.63

23.55

1:31

0:00

» now

Sunday Nov 23, 2014 #

Cycling (Spinning) 50:00 [3]

50' Spinning wegen Wadenproblem

Saturday Nov 22, 2014 #

Running-normal (Ruhiger Dauerlauf) 23:00 [2] 3.95 km (5:49 / km) +75m 5:19 / km
shoes: brooks ghost 6

nur ein ruhiger Dauerlauf wegen leichter Wadenzerrung

Friday Nov 21, 2014 #

Alternative (Schulsport) 45:00 [3]
shoes: brooks ghost 6

40' Fitnesstest
Kraftübungen

Thursday Nov 20, 2014 #

Running-normal warm up/down 19:10 [2] 4.0 km (4:48 / km)
shoes: brooks ghost 6

Running-intensive intervals (12 x 400 m) 15:38 [4] 4.8 km (3:15 / km)
shoes: brooks ghost 6

12 x 400 m: in 76''
Pause: 90''

Strength (Koord., Stabi) 30:00 [2]
shoes: brooks ghost 6

Koord., Stabi

Wednesday Nov 19, 2014 #

Alternative (Aquajogging) 55:00 [2]

Tuesday Nov 18, 2014 #

Running-normal warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: brooks ghost 6

Running-intensive intervals (4 x (900, 400, 400)) 21:48 [5] 6.8 km (3:12 / km)
shoes: brooks ghost 6

4 x (900 m, 400 m, 400 m)
900 m: in 3:05' mit 2' Pause
400 m: in 71'' mit 90'' Pause

Strength (Stabi, Koord.) 50:00 [3]

30' Stabi und Kraft
20' Koordination

Monday Nov 17, 2014 #

Strength (Kraft, Dehnung) 50:00 [3]

Kraft: Rumpf, Bauch, Oberkörper, Beine, ...

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