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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RockHEART

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  run/walk1 3:30:00
  cross2 3:26:00 250
  Skate roller1 1:25:00
  orienteering1 53:00 3.6(14:42) 5.8(9:08) 205
  Quality workout1 48:00 480
  Circuit strength1 45:00
  foot specific1 30:00 120
  Total8 11:17:00 3.6 5.8 1055

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

2 AM

orienteering 53:00 [4] 5.8 km (9:08 / km) +205m 7:46 / km
shoes: Icebug ACCELERITAS OCR LE

Warmup/down 15min. actually it was only warm down, because I late, and I warmed up during the first few conttrols, little bit nervous, few mistakes then for the long I should go on the trail, I ran almost straight maybe 3to 4 minutes here , and almost 3 to 4 more easy mistakes around the control points , good training opportunity! !

Saturday Oct 1, 2016 #

3 PM

cross (Крос със карта) 2:18:00 [1] +250m
shoes: Icebug ZEAL RB9X

+Warmup/down 20min.

Крос с карта и компас ( още изпробвам лупата:)) ) (1).

Friday Sep 30, 2016 #

Note

PM rest, should be roller ski easy intervals on flat, but I did already foot explosivnest this week and my Marwe roller ski need fork bolts replacement , so rest.
10 AM

cross (Крос със карта) 1:08:00 [2]
shoes: Adidas Energy boost 2

Warmup/down 24min.
Cross with map . 68min.
Check my new suunto magnifying lens.
intn.(1-2)

Thursday Sep 29, 2016 #

Note

http://www.suunto.com/en-us/products/compasses/suu...#
Ohh yeahh, my magnifier just came and the new Suunto AIM 6 NH will be here in few days I can't wait go to Hanover NH for rerun long WRE.
5 PM

foot specific (Foot explosiveness ) 30:00 [5] +120m
shoes: Inov X- Talon 212

warm up/down 28min

Foot explosivn. 30min.

Wednesday Sep 28, 2016 #

10 AM

run/walk long 3:30:00 [1]
shoes: Adidas Energy boost 2

Long run walk poles. (1).
5 PM

Circuit strength 45:00 [3]
shoes: Adidas Energy boost 2

Tuesday Sep 27, 2016 #

11 AM

Quality workout (Uphill intervals) 48:00 [4] +480m
shoes: Adidas Energy boost 2

Warmup/down 25min.
Q workout uphill intervals.48min
Should be uphill ski bounding at Blue hills ski area but emergency at Arlington (42.409670,-71.171025 ) corner Bellevue Rd/Spring Street to the top water tower on Spring and Eastern ave.

Monday Sep 26, 2016 #

Note

Ha, I ran long M21 E second day at North American, but ....my mistake, no magnifier glass and 1:15000 I felt like running blind and just decided to go to the finish earlier.
I was in very good shape, but I just wasn't able to read the map, maybe I'm getting older and need some glasses. ..://.

Note


Sept 26-Oct 2- Recovery week
12 AM

Skate roller 1:25:00 [1]
shoes: Alpina ESK (summer)

Roller skate (1).

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