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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Dec 16, 2018:

activity # timemileskm+m
  skiing skate3 5:43:02 46.82(7:20) 75.35(4:33) 1493
  running5 3:17:27 22.03(8:58) 35.46(5:34) 691
  Walk-O1 1:54:57 4.52(25:26) 7.27(15:48) 503
  strength and conditioning2 1:23:19
  speed and power1 1:14:38
  orienteering1 59:15 5.35(11:05) 8.6(6:53) 325
  ballgames1 57:15
  cordination1 28:01
  running/walking1 15:42 0.67(23:25) 1.08(14:33) 19
  Total10 16:13:36 79.39 127.76 3031
  [1-5]10 15:56:51

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MoTuWeThFrSaSu

Sunday Dec 16, 2018 #

10 AM

running 21:18 intensity: (4:46 @0) + (4:55 @1) + (10:51 @2) + (46 @3) 3.41 km (6:14 / km) +67m 5:41 / km
ahr:118 max:151

orienteering 59:15 intensity: (2 @0) + (9:30 @2) + (14:04 @3) + (35:39 @4) 8.6 km (6:53 / km) +325m 5:48 / km
ahr:158 max:178

Club's training day in Vierumäki organized by Stefu. Great pair-O session close to competition effort with Sorvisto
2 PM

strength and conditioning 56:20 intensity: (31:31 @1) + (18:04 @2) + (4:50 @3) + (1:55 @4)
ahr:118 max:174

Club's training day in Vierumäki. Circuit and other stuff by Stefu

ballgames 57:15 intensity: (8:03 @1) + (7:41 @2) + (12:39 @3) + (18:46 @4) + (10:06 @5)
ahr:150 max:187

Club's training day in Vierumäki. Floorball tournament - toughest training session of the training season
C • Haha 1

Saturday Dec 15, 2018 #

10 AM

Walk-O 1:54:57 intensity: (4:14 @0) + (1:18:48 @1) + (29:35 @2) + (2:20 @3) 7.27 km (15:48 / km) +503m 11:45 / km
ahr:109 max:148

Youth training in Rahametsä
5 PM

skiing skate 2:16:47 intensity: (5 @0) + (7:09 @1) + (1:14:20 @2) + (51:37 @3) + (3:36 @4) 31.83 km (4:18 / km) +582m 3:56 / km
ahr:137 max:166

Partly with Marko Väisänen and partly with Hutteri and Vormisto

Friday Dec 14, 2018 #

10 AM

skiing skate 2:00:02 intensity: (4 @0) + (19:43 @1) + (1:34:11 @2) + (5:09 @3) + (55 @4) 25.88 km (4:38 / km) +566m 4:11 / km
ahr:127 max:177

Easy session, much better than in wednesday
3 PM

running 15:43 intensity: (7 @0) + (3:05 @1) + (12:31 @2) 3.11 km (5:03 / km)
ahr:124 max:139

speed and power 1:14:38 intensity: (1:48 @0) + (57:53 @1) + (12:03 @2) + (2:54 @3)
ahr:104 max:159

Hurdle walks
2x8x40kg deep squat
4x90kg back squat
4x100kg back squat
4x6 penkille nousu
3xdripling
3xknees up
3x kuopasu
2x30m
2x100m (16.1,16.2)

Good one!

running 4:56 intensity: (2:59 @1) + (1:57 @2) 0.92 km (5:23 / km)
ahr:110 max:127

Thursday Dec 13, 2018 #

10 AM

running 1:29:26 intensity: (4:02 @1) + (24:14 @2) + (25:37 @3) + (20:34 @4) + (14:59 @5) 16.55 km (5:24 / km) +600m 4:34 / km
ahr:152 max:187

Uphill intervals in treadmill with Sorvisto... Good session, high heart rates otherwise quite decent feeling
4 PM

running 46:34 intensity: (27:20 @1) + (8:57 @2) + (10:17 @3) 8.33 km (5:35 / km)
ahr:122 max:165

Spectating club mates VO2max test

strength and conditioning 26:59 intensity: (25:53 @1) + (1:06 @2)
ahr:103 max:180

Core and 2x200m sprints to push Hutteri running faster

running 8:32 intensity: (6:11 @1) + (1:51 @2) + (30 @3) 1.41 km (6:02 / km)
ahr:109 max:143

Wednesday Dec 12, 2018 #

11 AM

skiing skate 1:26:13 intensity: (11:05 @1) + (31:23 @2) + (37:01 @3) + (6:44 @4) 17.63 km (4:53 / km) +345m 4:27 / km
ahr:138 max:170

Bad feeling, skipping evenings training

Monday Dec 10, 2018 #

6 PM

running 10:58 intensity: (9 @0) + (7:37 @1) + (3:12 @2) 1.72 km (6:24 / km) +24m 5:59 / km
ahr:113 max:130

cordination 28:01 intensity: (4:02 @0) + (22:41 @1) + (1:15 @2) + (3 @3)
ahr:91 max:141

running/walking 15:42 intensity: (1:28 @0) + (13:36 @1) + (38 @2) 1.08 km (14:33 / km) +19m 13:22 / km
ahr:95 max:125

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