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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Oct 22, 2017:

activity # timemileskm+m
  running/walking4 8:54:21 42.27(12:38) 68.03(7:51) 1876
  running5 2:41:01 17.1(9:25) 27.51(5:51) 336
  orienteering3 2:04:34 10.82(11:31) 17.41(7:09) 358
  strength and conditioning1 1:00:01
  cordination1 11:53 0.3(39:31) 0.48(24:33) 7
  cycling1 10:01 2
  ballgames1 9:51 0.22(44:02) 0.36(27:22) 1
  Total9 15:11:42 70.71 113.8 2580
  [1-5]9 15:01:59

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MoTuWeThFrSaSu

Sunday Oct 22, 2017 #

11 AM

running 20:01 intensity: (8 @0) + (54 @1) + (9:29 @2) + (9:30 @3) 4.47 km (4:29 / km)
ahr:137 max:152

Warm up on a treadmill

strength and conditioning 1:00:01 intensity: (1:59 @0) + (47:58 @1) + (6:59 @2) + (3:05 @3)
ahr:102 max:159

deep squat 20+30+40kg (10reps each)
front squat 50+60kg (10reps each) + 70kg 3 times (middle body not ready for that yet)
dead lift 3x60kg (10reps each)
hip thrust 3x60kg (10reps)

cycling 10:01 intensity: (3 @0) + (9:35 @1) + (23 @2) 0.0 km +2m null / km
ahr:113 max:123

Warm down
6 PM

running/walking 2:09:24 intensity: (3:39 @0) + (1:33:50 @1) + (20:09 @2) + (5:50 @3) + (5:56 @4) 17.33 km (7:28 / km) +268m 6:56 / km
ahr:112 max:176

Easy, bit too flat nordic walking from home

Saturday Oct 21, 2017 #

1 PM

running 25:57 intensity: (1 @0) + (14:23 @1) + (6:54 @2) + (4:39 @3) 3.45 km (7:31 / km) +8m 7:26 / km
ahr:125 max:175

Warm up for Halikko-relay

orienteering 44:23 intensity: (4 @0) + (2:59 @1) + (2:08 @2) + (41 @3) + (15:23 @4) + (23:08 @5) 8.08 km (5:30 / km) +105m 5:10 / km
ahr:173 max:189

Halikko-viesti in Märynummi.
Great 5th place for a team - best one ever.
Good work from all the team mates and basic great run from Minna before me. Had a easy work to defence the 5th place, though mentally not that easy to do the race when you know that the guys in front are too far away and most likely after you they are closer.
Okish work in the beginning, in the end made three clear mistakes.

running 7:55 intensity: (3 @0) + (3:26 @1) + (4:09 @2) + (17 @3) 1.23 km (6:26 / km) +8m 6:14 / km
ahr:120 max:143

Thursday Oct 19, 2017 #

11 AM

running/walking 2:00:01 intensity: (16 @0) + (1:45:58 @1) + (12:19 @2) + (1:14 @3) + (14 @4) 15.8 km (7:36 / km) +474m 6:36 / km
ahr:107 max:169

Nordic walking from Tapanila. Heart rate staying quite low
5 PM

running 12:02 intensity: (3 @0) + (6:24 @1) + (4:56 @2) + (39 @3) 1.52 km (7:56 / km) +86m 6:11 / km
ahr:120 max:146

Before youth training

running 13:28 intensity: (35 @0) + (8:37 @1) + (4:16 @2) 1.67 km (8:05 / km) +65m 6:46 / km
ahr:112 max:135

Youth training: warm up

ballgames 9:51 intensity: (4 @0) + (1:25 @1) + (7:26 @2) + (56 @3) 0.36 km (27:22 / km) +1m 26:59 / km
ahr:130 max:148

Youth training: warm up with ballgames

cordination 11:53 intensity: (19 @0) + (10:43 @1) + (51 @2) 0.48 km (24:33 / km) +7m 22:54 / km
ahr:99 max:132

Youth training: coordination

running/walking 43:53 intensity: (1:27 @0) + (29:58 @1) + (4:55 @2) + (5:48 @3) + (1:39 @4) + (6 @5) 4.75 km (9:14 / km) +227m 7:27 / km
ahr:112 max:180

Youth training: hill training and warm down

Wednesday Oct 18, 2017 #

11 AM

running 30:00 intensity: (3 @0) + (1:14 @1) + (15:18 @2) + (13:25 @3) 6.01 km (5:00 / km) +116m 4:33 / km
ahr:140 max:157

Short one. Feeling quite good, the basic work starts to make its job
6 PM

running 51:38 intensity: (20:28 @1) + (16:25 @2) + (14:29 @3) + (16 @4) 9.18 km (5:38 / km) +53m 5:28 / km
ahr:127 max:162

Yökuppi Vihattu. Long warm up and short warm down

orienteering 46:01 intensity: (3 @0) + (1:04 @1) + (35 @2) + (8:52 @3) + (30:35 @4) + (4:52 @5) 5.79 km (7:57 / km) +150m 7:02 / km
ahr:166 max:188

Yökuppi Vihattu. Just awful O-work... Did let others affect to my work

Tuesday Oct 17, 2017 #

Note

Laptop not working at the moment - will download trainings when getting that one fixed

Monday Oct 16, 2017 #

9 AM

running/walking 4:01:03 intensity: (16 @0) + (2:00:41 @1) + (1:39:01 @2) + (19:31 @3) + (1:34 @4) 30.16 km (8:00 / km) +907m 6:57 / km
ahr:121 max:167

Good one with ok amount of climb
5 PM

orienteering 34:10 intensity: (40 @0) + (25:15 @1) + (8:08 @2) + (7 @3) 3.55 km (9:38 / km) +103m 8:25 / km
ahr:105 max:141

Controls to the youth training, sprint in Sport center

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