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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Nov 13, 2011:

activity # timemileskm+m
  running/walking5 3:28:15 16.04(12:59) 25.82(8:04) 700
  cycling4 2:58:20 34.68(5:08) 55.82(3:12)
  orienteering2 1:58:17 7.36(16:04) 11.85(9:59)
  strength and conditioning3 1:54:00 1.04 1.68
  running4 1:23:19 9.08(9:10) 14.62(5:42)
  cordination1 11:45 0.65(18:11) 1.04(11:18)
  Total12 11:53:56 68.87 110.83 700

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MoTuWeThFrSaSu

Sunday Nov 13, 2011 #

10 AM

Note
(rest day)

9 PM

Note

Vähän tuntuu siltä, että orastava flunssa puskee päälle... :( No kevyt viispäivänen menossa niin ei niin ***tuta niin paljoa, mutta vois kuitenkin jäädä tulematta :)

Saturday Nov 12, 2011 #

9 AM

cycling 17:17 [2] 6.03 km (2:52 / km)
ahr:135

To Sport center

running/walking 53:20 [2] 7.19 km (7:25 / km)
ahr:130

From sport center to Messilä
10 AM

running/walking hills 41:53 [4] 4.55 km (9:12 / km) +700m 5:12 / km

6.00 (cathing guys)
6.18
6.08
6.09
6.00
5.51
5.25

running/walking 28:35 [1] 3.8 km (7:31 / km)

11 AM

running/walking 57:00 [1] 6.94 km (8:13 / km)
ahr:123

From Messilä to Sport center
12 PM

cycling 15:20 [1] 5.98 km (2:34 / km)
ahr:121

From sport center to home
9 PM

Note

Too tired for circuit training

Friday Nov 11, 2011 #

11 AM

running 8:30 [2] 1.5 km (5:40 / km)

orienteering 1:22:00 [2] 7.1 km (11:33 / km)

Soltinjärvi contour map "control picking" without compass

Thursday Nov 10, 2011 #

11 AM

strength and conditioning 1:03:00 [3]

leg press 5x30
leg something :D 5x30
thigh adductors 5x30
thigh abductors 5x30
jackknife 3x20
situps 3x20
back 3x30
bench press
7 PM

running 47:33 [3] 8.59 km (5:32 / km)
ahr:140

11min+(30s/90s)x15+6.33
Vedot mukavuus alueella (noin 4min/km) ja "palauttelu pätkä perus pk-vauhtia

Wednesday Nov 9, 2011 #

4 PM

cycling 2:01:34 [2] 34.6 km (3:31 / km)
ahr:125

To Tapanila and then some different size paths... Little bit shorter than had planned (cycling because wanted something different and its also not that hard for legs)
9 PM

cycling 24:09 [2] 9.21 km (2:37 / km)

From Tapanila to home

Tuesday Nov 8, 2011 #

10 AM

running warm up/down 11:56 [2] 1.96 km (6:05 / km)

orienteering 36:17 [4] 4.75 km (7:38 / km)

Orienteering intervals at Pesakallio, did really well and running was also suprisingly good.
9.22
9.00
10.15
7.40

running/walking 10:35 [1] 0.9 km (11:46 / km)

7 PM

strength and conditioning 28:00 [3]

MIddle body with my brother. Will add morning's training tomorrow when come back home :)

Monday Nov 7, 2011 #

7 PM

running 15:20 [2] 2.57 km (5:58 / km)

cordination 11:45 [3] 1.04 km (11:18 / km)

strength and conditioning 23:00 [4] 1.68 km (13:41 / km)

Leaps and jumps

running/walking 16:52 [2] 2.44 km (6:55 / km)

Legs didn't cooperate with me :D

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