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Training Log Archive: RockHEART

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  cross2 3:44:00 8.57 13.8 385
  Skate roller1 1:55:00 15.04(7:39) 24.2(4:45) 105
  Quality workout2 1:52:44 6.03 9.7 1016
  Games (basket football soccer. .e.t.)2 1:30:00
  poles cross1 1:08:00 6.4(10:37) 10.3(6:36) 225
  Circuit strength1 44:00
  Total9 10:53:44 36.04 58.0 1731
  [1-5]9 10:33:44

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

10 AM

cross 2:12:00 [1]
shoes: Adidas Energy boost 2

Крос със карта 1:15000 и привиква с новия компас suunto AIM6 с лупа...

Saturday Oct 15, 2016 #

1 PM

Quality workout (Uphill intervals) 55:00 intensity: (20:00 @2) + (30:00 @4) + (5:00 @5) +601m
shoes: Icebug ZEAL RB9X

Warmup/down 36min

Uphill intervals- threshold , except the last one , it was int. 5.
7×5min
Perfect weather and I'm also feeling in great shape! !!

Friday Oct 14, 2016 #

9 AM

cross 1:32:00 [1] 13.8 km (6:40 / km) +385m 5:51 / km
shoes: Icebug Anima

Distance run.
+ warmup/down 15min.

Thursday Oct 13, 2016 #

Note

The sentence
"No pain, no gain "

Is NOT exactly correct, if you feel tired DON'T DO THE WORKOUT, !!!!
just replace with something else easy bike easy run canoe, game, or just take day off!!!!!!!!!!!!!!

Wednesday Oct 12, 2016 #

3 AM

Games (basket football soccer. .e.t.) 1:00:00 [2]
shoes: Adidas Energy boost 2

Should be distance 1.30-2 h.
I'm feeling not up for this, so replace with recovery game.
7 AM

poles cross 1:08:00 [1] 10.3 km (6:36 / km) +225m 5:57 / km
shoes: Adidas Energy boost 2

Run ski bounding, poles

Tuesday Oct 11, 2016 #

Note

:/, I missed yesterday pm.circuit. ..
11 AM

Quality workout intervals (Uphill intervals) 57:44 [4] 9.7 km (5:57 / km) +415m 4:54 / km
shoes: Adidas Energy boost 2

Q.workout, intervals in uphill at Arlington.
6×5min. threshold - intensity 4 NO MORE !!! MAKE SURE U CAN DO FAST AT ANY TIME!!!
rest 2/3 to full, NO MORE * IF THE REST IS LONGER THEN THE INTERVAL THERE IS NO TRAINING EFFECT SO, MAKE SHURE your rest time is correct!

Beautiful weather outside, perfect day.
+warmup/down 17min.
5 PM

Games (basket football soccer. .e.t.) 30:00 intensity: (15:00 @1) + (15:00 @3)
shoes: Adidas Energy boost 2

6 PM

Circuit strength 44:00 intensity: (20:00 @0) + (24:00 @5)

Monday Oct 10, 2016 #

Note

Oct 10th-16th Medium week ( 1-2 work outs in intensure 3 or3-4 and4 )
2 PM

Skate roller 1:55:00 [1] 24.2 km (4:45 / km) +105m 4:39 / km
shoes: Madshus super nano skate

Easy roller ski on flat int.( 1-2 )
+warmup /down 25min

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