Attackpoint - performance and training tools for orienteering athletes

Training Log: redrider

In the last 7 days:

activity	#	time	miles		km		+m
Cycling	3	6:24:12	111.66	(3:26)	179.7	(2:08)	1110
Trail running	3	5:33:00	28.27	(11:47)	45.5	(7:19)	655
Swimming	4	1:59:00	3.57	(33:21)	5.74	(20:43)
Running	1	31:48	4.35	(7:19)	7.0	(4:33)	14
Total	7	14:28:00	147.85	(5:52)	237.94	(3:39)	1779

3:50

0:00

Friday May 27 #

7 AM

Swimming 40:00 [2] 2.0 km (20:00 / km)

200m warm up, 800m brisk (14:28), 1000m warm down

Thursday May 26 #

Trail running 1:09:00 [2] 10.0 km (6:54 / km) +60m 6:42 / km

Easy peasy on trails

Swimming 45:00 [2] 2.2 km (20:27 / km)

Easy swim in the outdoor pool. Season opening for me :)

Wednesday May 25 #

Cycling warm up/down 18:00 [2] 7.4 km (2:26 / km) +70m 2:19 / km

Cycling tempo 37:00 [4] 20.3 km (1:49 / km)
ahr:151 max:161

Tempo ride in Säijä on my own. Avg power 208w, avg speed 32.7 km/h. Tried to ride steady and keep the power at 200w but it was hard due to hills. Pretty happy with execution nevertheless.

Running tempo 20:48 [4] 5.0 km (4:10 / km) +14m 4:06 / km
ahr:173 max:185

Brick run right after the ride. Plan was to run at steady 4:10 pace which I managed quite well. Feeling in the legs awful but getting more and more confident that I can still run decent pace after the bike.

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)

Tuesday May 24 #

Trail running 1:24:00 [2] 10.0 km (8:24 / km) +162m 7:46 / km
ahr:140 max:168

Orienteering in Vähäjärvi, Aitolahti. More beautiful than I anticipated. Nice & easy but lost the focus a few times and got lost immediately.

Swimming (open water) 15:00 [2] 0.7 km (21:26 / km)

Freezing cold water in Näsijärvi!!!

Monday May 23 #

Cycling warm up/down 23:00 [2] 10.0 km (2:18 / km) +75m 2:13 / km

Cycling tempo 31:12 [4] 18.5 km (1:41 / km) +120m 1:38 / km
ahr:168 max:179

Säijä tempo ride 19k. Solo ride all alone as I got to start last of all as I only did one round. Really hard for me mentally but proud that I could still cut 40 sec from my previous time and finish strong. Avg power 232w!! :)

Cycling warm up/down 45:00 [2] 18.5 km (2:26 / km) +131m 2:21 / km

Sunday May 22 #

Cycling (road) 3:50:00 [2] 105.0 km (2:11 / km) +714m 2:07 / km
ahr:137 max:155

Kangasala-Valkeakoski-Lempäälä-Pirkkala round with Jouni and Severi :)

Saturday May 21 #

Trail running 3:00:00 [2] 25.5 km (7:04 / km) +433m 6:30 / km
ahr:145 max:163

Trail run in Kuusijärvi. A bit hangover from yesterday but otherwise a lovely day out. Had to cut it short as I was so slow and got lost multiple times.

Swimming (open water) 19:00 [2] 0.84 km (22:32 / km)

Open water swimming in Kuusijärvi (+12C). Not sure how healthy it was and whether or not I've lost my sanity. Water was seriously cold, even with the wetsuit. Feet and head got really cold.

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