Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: redrider

In the last 7 days:

activity # timemileskm+m
  Trail running1 3:05:00 17.4(10:38) 28.0(6:36) 480
  Running2 1:58:00 12.86(9:10) 20.7(5:42) 62
  Swimming2 1:48:00 3.11(34:46) 5.0(21:36)
  Cycling1 1:40:00 23.61(4:14) 38.0(2:38) 281
  Strength1 1:05:00
  Total5 9:36:00 56.98 91.7 823
«
3:05
0:00
WeThFrSaSuMoTu

Sunday Sep 24 #

Trail running 3:05:00 [2] 28.0 km (6:36 / km) +480m 6:05 / km
ahr:140 max:165

Poronpolku trail run with Jenni, Jarno, and Pekka. Awesome route and beautiful weather! :)

Saturday Sep 23 #

Cycling (gravel) 1:40:00 [2] 38.0 km (2:38 / km) +281m 2:32 / km
ahr:124 max:150

Easy gravel ride Kauppi-Atala-Leinola-Kaukajärvi-Annala-Rusko.

Friday Sep 22 #

Swimming (outdoor pool) 58:00 [3] 2.5 km (23:12 / km)
ahr:117 max:148

200m warm up,
300m drills,
20x50m at I3 /15sec
100m easy,
300m paddles & pull buoy
8x25m progressive / 25m easy
200m warm down

Thursday Sep 21 #

Running intervals 1:01:00 [5] 10.7 km (5:42 / km)
ahr:151 max:178

15min warm up, then 2000m, 1600m, 1200m, 800m, 400m, and 200m intervals with 2min recoveries, and warm down. Pace 4:30, 4:20, 4:10, 4:05, 3:40, 3:17.

Strength 1:05:00 [3]

1. Rubber band: vertical rotation and push 2x2x15
2. Rubber band: horizontal rotation: 2x2x15
3. Assisted chins with a rubber band 2x5
4. Triceps pushdown 2x15x20kg
5. Pulldown with straigth arms 2x15x20kg
6. Deadlift 10x20kg, 2x10x30kg, 8x40kg
7. Lunge and hold 2x2x10
8. Step ups 2x2x10
9. Backward lunge with arm swing 2x2x10x5kg
10. Abs, backs, sides

Wednesday Sep 20 #

Swimming (indoor pool) 50:00 [2] 2.5 km (20:00 / km)

200m warm up
2x25m+25m one arm swim (100)
2x25m sweet spot (50)
2x25m+25m long dog + fist swim (100)
2x25m high elbow (50)
10x50m (fast start, fast end)
400m good technique
2x200m hand paddels & pull buoy
5x100m good technique
200m warm down

Running intervals 57:00 [3] 10.0 km (5:42 / km) +62m 5:32 / km
ahr:144 max:161

Easy run incl. 3x3x15”/3min/5min sprints (3:17-3:30 min/km).

« Earlier

Recent Comments

no messages

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112
13
Sep 24
Sep 17
Sep 10
Sep 3
Aug 27

Week
Ending
Training hours by activity
0123456789101112
13
Sep 24
Sep 17
Sep 10
Sep 3
Aug 27

Week
Ending
Training kilometers by activity
0102030405060708090100110120130140150160
170
Sep 24
Sep 17
Sep 10
Sep 3
Aug 27

all weeks | months | years | as calendar