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Attackpoint - performance and training tools for orienteering athletes

Training Log: matzah ball

In the last 7 days:

activity # timemileskm+m
  running6 2:22:00
  orienteering1 1:50:00
  running strength conditioning3 1:13:00
  nordic track2 50:00
  elliptical machines2 30:00
  biking1 20:00
  treadmill1 20:00
  hiking1 15:00
  Total13 7:40:00
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0:00
WeThFrSaSuMoTu

Monday Jan 15 #

8 AM

running 35:00 [2]
shoes: adidas boston boost #3

headed out into the terrific north wind, but got too warm at the same time, and couldn't adjust on the fly. couldn't take off wind jacket without exposing head for instance, didn't plan well this time. neighborhood streets were less windy. maybe a little fatigued.
10 AM

running strength conditioning 23:00 [1]

nike light arms, core and some squat var. Tone disappears so quickly, need to do more often.
6 PM

biking (trainer) 20:00 [2]

Sunday Jan 14 #

8 AM

nordic track 15:00 [1]

4 PM

running (indoors track at Y) 10:00 [2]
shoes: nike zoom

treadmill 20:00 [3]
shoes: nike zoom

according to JD 8:30 pace at 3% is equiv. of 7:13/mi. so, i'll call it soft tempo.

elliptical machines 10:00 [2]

Saturday Jan 13 #

10 AM

orienteering 1:50:00 intensity: (40:00 @1) + (1:10:00 @2)
shoes: inov-8 talon 212

Yes! get to log some orienteering. 6k green, physical course at Babler, lots of mistakes and slow going, but loved it! For the first time I didn't obsess about time or competition, just viewed it as a workout and tried to enjoy it. Felt good to make mistakes but persevere in spite of them and get a little lucky as well. It would be fun to tune up the very rusty orienteering skills though.

Friday Jan 12 #

7 AM

running strength conditioning (am core and stretch) 30:00 [1]

4 PM

running (indoors wood floor) 15:00 [2]

Thursday Jan 11 #

9 AM

running 30:00 [2]
shoes: nike terra kiger

castlewood river flats - fog on the frozen river banks pretty impressive

hiking 15:00 [1]

ancillary to run
7 PM

nordic track 20:00 [2]

nordic track 15:00 [1]

Wednesday Jan 10 #

6 AM

running warm up/down (SLU track) 20:00 [2]
shoes: adidas boston boost #3

7 AM

running (SLU track) 32:00 intensity: (20:00 @1) + (12:00 @5)
shoes: adidas takumi sen boost

200/400 R
40 2
37 3:30
1:27 2
43 2
43 3
1:26 3
42 2
44 3
1:28
4 PM

elliptical machines (gym) 20:00 [2]

short and painful jog:), elliptical, touch of treadmill

running strength conditioning 20:00 [2]

some abs and core, but mostly intervals on the ancient tred-wall ballwin pointe has

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He’s baaack!! 7  
4+ days ago
Good workout... 2  
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