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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Jun 24, 2018:

activity # timemileskm+m
  orienteering5 9:02:32 38.32(14:09) 61.67(8:48) 2160
  running/walking2 4:32:48 17.49(15:36) 28.14(9:42) 820
  running4 1:57:48 13.05(9:02) 21.0(5:37) 423
  Walk-O1 1:51:48 5.23(21:22) 8.42(13:17) 250
  strength and conditioning2 1:13:23
  cycling2 55:51 11.06(5:03) 17.79(3:08) 187
  Total11 19:34:10 85.14 137.02 3840
  [1-5]11 19:08:10

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MoTuWeThFrSaSu

Sunday Jun 24, 2018 #

2 PM

running 27:20 intensity: (4 @0) + (3:14 @1) + (15:45 @2) + (8:17 @3) 5.77 km (4:44 / km) +137m 4:14 / km
ahr:132 max:150

strength and conditioning 46:07 intensity: (44:37 @1) + (1:30 @2)
ahr:91 max:136

Searched a place to do strength training for quite a long time. Found it from Kajaani sport track...
Max strenght... Worked very well :)

running 15:06 intensity: (8 @0) + (11:24 @1) + (1:54 @2) + (1:40 @3) 2.19 km (6:54 / km) +1m 6:54 / km
ahr:115 max:159

6 PM

orienteering 1:28:46 intensity: (6 @0) + (6:21 @1) + (1:10:55 @2) + (11:24 @3) 11.84 km (7:30 / km) +760m 5:40 / km
ahr:132 max:150

Easy evening O in Joutenlampi - long legs
http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Friday Jun 22, 2018 #

1 PM

running/walking 4:07:31 intensity: (16:00 @0) + (3:46:31 @1) + (5:00 @2) 24.99 km (9:54 / km) +800m 8:32 / km
ahr:100 max:155

Very easy hike through Paljakka loop... Very very small trails (read lot of pure forest basically). Couple of time lost the marked route

Thursday Jun 21, 2018 #

11 AM

running 12:38 intensity: (3 @0) + (2:50 @1) + (8:41 @2) + (1:01 @3) + (3 @4) 2.26 km (5:36 / km) +20m 5:21 / km
ahr:126 max:160

orienteering 1:54:09 intensity: (13:18 @1) + (10:31 @2) + (45:58 @3) + (44:22 @4) 14.7 km (7:46 / km) +300m 7:03 / km
ahr:149 max:174

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Ouh... Physically ok, but orienteering. Just not doing enough basic things

running 16:21 intensity: (4 @0) + (1:58 @1) + (6:26 @2) + (3:12 @3) + (4:41 @4) 3.09 km (5:18 / km) +20m 5:08 / km
ahr:143 max:177

Including 3min+1min+2x20s... Quite nice
6 PM

Walk-O 1:51:48 intensity: (29 @0) + (1:45:47 @1) + (5:32 @2) 8.42 km (13:17 / km) +250m 11:34 / km
ahr:103 max:132

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Wednesday Jun 20, 2018 #

11 AM

running 10:26 intensity: (7 @0) + (1:19 @1) + (6:16 @2) + (2:44 @3) 1.02 km (10:13 / km) +125m 6:20 / km
ahr:130 max:147

orienteering 2:09:33 intensity: (24:41 @1) + (49:11 @2) + (14:08 @3) + (33:59 @4) + (7:34 @5) 14.38 km (9:00 / km) +400m 7:54 / km
ahr:141 max:187

So and so, good pushing in the uphills

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Including long orienteering warm up and downs and terrain running intervals 2x3min+2x1min+2x20s. Good

running 5:35 intensity: (3 @0) + (5:07 @1) + (25 @2) 0.73 km (7:37 / km)
ahr:114 max:136

6 PM

running/walking 12:12 intensity: (5 @0) + (9:56 @1) + (2:11 @2) 1.44 km (8:29 / km) +20m 7:56 / km
ahr:107 max:132

orienteering 2:02:35 intensity: (6 @0) + (1:40:41 @1) + (21:48 @2) 9.82 km (12:29 / km) +500m 9:57 / km
ahr:112 max:137

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

running/walking 13:05 intensity: (1 @0) + (9:45 @1) + (3:19 @2) 1.71 km (7:38 / km)
ahr:113 max:134

Tuesday Jun 19, 2018 #

9 AM

running 30:22 intensity: (3 @0) + (2:04 @1) + (20:24 @2) + (7:51 @3) 5.94 km (5:07 / km) +120m 4:38 / km
ahr:133 max:149

To gym to check that it¨s closed

strength and conditioning 27:16 intensity: (3:13 @0) + (22:48 @1) + (1:15 @2)
ahr:92 max:138

Stair training, trying to wake up those very stiff muscles
7 PM

orienteering 1:27:29 intensity: (58 @0) + (7:57 @1) + (1:14:41 @2) + (3:39 @3) + (11 @4) + (3 @5) 10.93 km (8:00 / km) +200m 7:20 / km
ahr:128 max:188

In Joutenlampi, so nice to orienteer here. Bit lazy after all the travelling though

http://doma.ls37.fi/show_map.php?user=aaanttol&map...

Monday Jun 18, 2018 #

5 PM

cycling 31:43 intensity: (3:08 @0) + (25:07 @1) + (3:06 @2) + (22 @3) 8.89 km (3:34 / km) +124m 3:20 / km
ahr:102 max:144

To office
8 PM

cycling 24:08 intensity: (1:22 @0) + (21:37 @1) + (53 @2) + (16 @3) 8.9 km (2:43 / km) +63m 2:37 / km
ahr:98 max:149

And back

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