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Attackpoint AR - performance and training tools for adventure athletes

Training Log: Schwartz

In the last 7 days:

activity # timemileskm+m
  RUN2 2:55:00 16.4(10:40) 26.4(6:38)
  OTHERS2 2:35:00
  BIKE1 1:00:00
  SWIM1 30:00
  STRENGTH/CORE1 30:00
  Total7 7:30:00 16.4 26.4
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Sunday Oct 22 #

11 AM

RUN (Trail) 2:00:00 [3] 15.4 km (7:48 / km)

70min trailrun basetraining intensity
15min Thorax (skiergometer)
20min Trailrun basetraining intensity
15min stair running

Saturday Oct 21 #

9 AM

OTHERS (Ski'n'row'n'core) 1:10:00 [4]

Kayakergometer
10min WU
4x3.5min. rest 1,5min
- 5min core -
Thoraxtrainer (skiergometer)
4x3.5min Diagonal Poling. rest 1,5min
5min "strength" exercises
- 10min core -

Friday Oct 20 #

4 PM

SWIM 30:00 [2]

5 PM

BIKE (Indoor) 1:00:00 [5]

13min warm up
"tabata" 8x20 sec sprint (500 watt) / 10 sec break
5min easy
3 x 2min 60 RPM (280 watt) + 1min Anaerobic (400 watt) + 2min easy
5min easy
2 x 2min Anaerobic (400 watt). rest 4min easy
12min cool down

Wednesday Oct 18 #

5 PM

OTHERS (Ski'n'bike'n'row) 1:25:00 [5]

Kayakergometer
10min WU
10x30/30sec on/off intervals
Spinning
3x10min micro on/off intervals (1. 20x20/10sec 2. 10x40/20sec 3. 10x50/10sec). rest 4min easy
Thoraxtrainer (skiergometer)
20min mix of cardio, balance and strength exercises

Tuesday Oct 17 #

6 PM

RUN (orienteering ) 55:00 [3] 11.0 km (5:00 / km)

15min transport (4.30 min/km)
25min beach orienterring sprint training
15min transportjog (5.10 min/km)
7 PM

STRENGTH/CORE 30:00 [4]

Trap bar deadlift: 2x15x90kg
Bench pres: 2x10x62.5kg
seated calf raise: 2x15x70kg
walking lunges: 2x30
DB rows: 2x12x36kg
+ core

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