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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RockHEART

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Skate roller3 5:09:00 161
  poles cross1 2:30:00 12.8(11:43) 20.6(7:17) 455
  orienteering2 1:33:26 6.65(14:03) 10.7(8:44) 420
  cross1 1:02:00 6.84(9:04) 11.0(5:38) 245
  runing1 1:00:00 6.52(9:12) 10.5(5:43) 165
  strength1 45:00
  stretching1 45:00
  Games (basket football soccer. .e.t.)1 45:00
  foot specific1 45:00
  Total12 14:14:26 32.81 52.8 1446
  [1-5]11 13:29:26

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

Note

Fu*ck, I thought it was Sunday. I came here now holly molly! ##=!!
1 PM

orienteering 38:00 [5] 4.4 km (8:38 / km) +180m 7:10 / km
shoes: Icebug ACCELERITAS OCR LE

Orienteering (nordic)- I had my new compass but I think I watched it only onse!
Hm, I mistake the day of the event, and come today Sunday,
So I got back home found the green course on Internet , I printed the course on some old map and got back to run the green , rainy and cold weather, but I like rain, so some mistakes and too much running at the corners at the map full of garbage, cans e.t.c. things that made the run unpleasant
38minutes.
I'm not happy with the course!
+Warmup /down 30min. because of the cold weather.

Saturday Oct 8, 2016 #

11 AM

poles cross 2:30:00 [1] 20.6 km (7:17 / km) +455m 6:33 / km
shoes: Icebug ZEAL RB9X

cross ,ski run ,poles bounding
*+warmup/down 17min
[warmup/down are not including in training sessions ]
6 PM

Skate roller (Roller ski) 53:00 [1] +25m
shoes: Madshus super nano skate

Easy recovery roller ski on flat around home, actually I'm getting on the rollers on my driveway.
+warmup/down7min.
No intervals , filing tired from this morning.

Friday Oct 7, 2016 #

Note

Still unclear about Sunday Orienteering , my ankle isn't swollen, no blue color little bit, but I feel it weak!
Outside absolutely gorgeous whether for run!

Note

PM off, rest
should be roller ski 1h int.1 and 1 3 1 3 1 1 1 intervals on flat or DP intervals , but my wife late from work, so tomorrow.
12 PM

cross (Distance run) 1:02:00 [1] 11.0 km (5:38 / km) +245m 5:04 / km
shoes: Adidas Energy boost 2

Distance run 62 min.
+warmup/down 15min.

Thursday Oct 6, 2016 #

Note

For some reason I was unable to share my GPX file I don't know why
12 PM

Skate roller 2:06:00 [1] +136m
shoes: Madshus super nano skate

+Warmup/down 15min.

Roller skiing.
5 PM

stretching 45:00 [0]
shoes: Adidas Energy boost 2

6 PM

runing 1:00:00 [1] 10.5 km (5:43 / km) +165m 5:18 / km
shoes: Adidas Energy boost 2

Easy run.

Wednesday Oct 5, 2016 #

12 PM

orienteering (Long O intervals) 55:26 [4] 6.3 km (8:48 / km) +240m 7:23 / km
shoes: Icebug ZEAL RB9X

O intervals, actually much more like one man relay.
Twist my left ankle on Second loop -dowhill
and also parallel mistake?, I didn't check the map at the midle of the 4 -5th and result is 6.30 min mistake, but that because is the training.
Make mistakes here at training.

Tuesday Oct 4, 2016 #

11 AM

Skate roller (Roller ski) 2:10:00 [2]
shoes: Alpina ESK (summer)

Warmup/down 18min.
Roller ski 2.10min
I got my Marwe rollers I fixed the bolts yesterday, but the wheel broke down I did Arlington Bedford and then on the way back the rubber got out of the wheel so I barely made it to the Arlington Hardy school at 1.05pm (early release today)
On the way back only DP..I need new wheels...
I have brand new Swix skate roller ski, but for a rainy day Mar we are better!
4 PM

Games (basket football soccer. .e.t.) 45:00 [2]
shoes: Adidas Energy boost 2

5 PM

strength 45:00 [3]

Monday Oct 3, 2016 #

Note

October 3th - October 9th - Hard week
(2 -4 quality workouts - intervals )

Note

My son isn't at school today, so I'll make one day delay at week schedule.
Maybe some foot explosiveness and circuit.
1 PM

foot specific 45:00 [4]
shoes: Adidas Energy boost 2

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