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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  Running22 13:47:55 103.89(7:58) 167.19(4:57) 42
  Warm up11 6:45:10 31.63(12:49) 50.9(7:58)
  Orienteering5 5:53:39 24.67(14:20) 39.7(8:54) 1880
  Cool down/stretching15 3:50:00 8.02(28:42) 12.9(17:50)
  Strength3 3:00:00
  TRX2 2:00:00
  Gym1 1:40:00 6.21(16:06) 10.0(10:00)
  Excercises2 1:25:00 2.8(30:24) 4.5(18:53)
  Swimming1 1:00:00
  Total28 39:21:44 177.21 285.19 1922
  [1-5]28 38:21:44
averages - sleep:8.1

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Wednesday Feb 28, 2018 #

4 AM

Warm up warm up/down 22:10 [1] 3.4 km (6:31 / km)
slept:11.0 shoes: Asics Gel FuzeX

Out to Stadium + sum installation laps :)

Running intervals 38:30 [4] 8.4 km (4:35 / km)
shoes: Asics Gel FuzeX

4x(1 hard 1 easy) lap at Stadium (3.50;3.49;3.46;3.36) Felt great.

Cool down/stretching warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: Asics Gel FuzeX

Back + 4x drills.

Tuesday Feb 27, 2018 #

4 PM

Warm up warm up/down 30:00 [1] 4.2 km (7:09 / km)
slept:7.5 shoes: Asics Gel FuzeX

Decided to do the intervals on the track - Stadium lap was full snow...

Running intervals 35:00 [3] 6.24 km (5:37 / km)
shoes: Asics Gel FuzeX

8x600 between 1.55-2.00 Slippy and sooo cold.

Cool down/stretching warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: Asics Gel FuzeX

Monday Feb 26, 2018 #

4 PM

Gym 1:40:00 [2] 10.0 km (10:00 / km)
shoes: New Balance NB 590 Flash nr.2

Sunday Feb 25, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 4.0 km (11:15 / km)
shoes: New Balance NB 590 Flash nr.2

Running race 9:36 [5] 3.0 km (3:12 / km)
shoes: Asics Gel FuzeX

Saturday Feb 24, 2018 #

Note

I've become a race officer!

Friday Feb 23, 2018 #

4 PM

Running long 35:00 [1] 8.06 km (4:21 / km)
slept:7.5 shoes: Asics Gel FuzeX

Cool down/stretching warm up/down 30:00 [1] 1.2 km (25:00 / km)
shoes: Asics Gel FuzeX

Thursday Feb 22, 2018 #

5 PM

Running long 50:55 [1] 11.85 km (4:18 / km)
slept:7.2 shoes: Asics Gel FuzeX

Cool down/stretching warm up/down 10:00 [1] 0.6 km (16:40 / km)
shoes: Asics Gel FuzeX

Wednesday Feb 21, 2018 #

4 PM

Warm up warm up/down 50:00 [1] 6.2 km (8:04 / km)
shoes: Asics Gel FuzeX

Running intervals 10:00 [5] 2.2 km (4:33 / km)
shoes: New Balance LD5000v3

10x100 with jog back (inside).

Cool down/stretching warm up/down 10:00 [1] 0.4 km (25:00 / km)
shoes: Asics Gel FuzeX

Tuesday Feb 20, 2018 #

4 PM

Warm up warm up/down 40:00 [1] 5.5 km (7:16 / km)
slept:7.8 shoes: Asics Gel FuzeX

Drizzle and complete lakes...

Running intervals 27:53 [4] 5.43 km (5:08 / km)
shoes: Asics Gel FuzeX

10x400 [90s jog] to 70-71. Nice pace, kept it all the way in the 35s 200. Didn't feel good at all, weekend's climbs are still in my legs. Frostyyy

Cool down/stretching warm up/down 20:00 [1] 1.2 km (16:40 / km)
shoes: Asics Gel FuzeX

Back down + drills.

Monday Feb 19, 2018 #

4 PM

Running long 46:30 [1] 11.28 km (4:07 / km)
slept:8.0 shoes: Asics Gel FuzeX

Strength 50:00 [2]
shoes: New Balance NB 590 Flash nr.2

Cool down/stretching warm up/down 10:00 [1] 0.6 km (16:40 / km)
shoes: New Balance NB 590 Flash nr.2

Sunday Feb 18, 2018 #

10 AM

Orienteering long 1:04:30 [2] 6.9 km (9:21 / km) +575m 6:36 / km
slept:9.0 shoes: VJ Irock Red

Sooo nice training. Enjoyed every moment :)

Saturday Feb 17, 2018 #

9 AM

Orienteering long 1:20:21 [1] 9.4 km (8:33 / km) +345m 7:13 / km
slept:7.0 shoes: VJ Irock Red

Bigger mistakes :(
4 PM

Orienteering long 1:00:00 [1] 6.0 km (10:00 / km) +400m 7:30 / km
shoes: VJ Irock Red

Cut the course -- coach said that I'll need my legs. Also, my SI card went lost :(

Friday Feb 16, 2018 #

10 AM

Orienteering warm up/down 1:08:48 [2] 7.4 km (9:18 / km) +560m 6:45 / km
slept:9.0 shoes: VJ Irock Red

So good to be back here :)
4 PM

Orienteering intervals 1:20:00 [3] 10.0 km (8:00 / km)
shoes: VJ Irock Red

Wednesday Feb 14, 2018 #

4 PM

Warm up warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Asics Gel FuzeX

Only methis time :( Others have reace-weekend...

Running intervals 20:11 [5] 4.86 km (4:09 / km)
shoes: Asics Gel FuzeX

14x200 with jog back to the startline (ca.150m)

Cool down/stretching 10:00 [1] 1.0 km (10:00 / km)

Tuesday Feb 13, 2018 #

4 PM

Warm up warm up/down 39:00 [1] 4.7 km (8:18 / km)
shoes: Asics Gel FuzeX

Running intervals 21:10 [5] 4.63 km (4:34 / km)
shoes: Asics Gel FuzeX

3x(1000 (3.05) [45s] + 400 (75-80) [1.30])Times: 04;75;04;76;05;76. Easier than I expected. Best way to get an 1000 done is to rest a bit in the middle when your mate helps you :)

Cool down/stretching 20:00 [1] 1.2 km (16:40 / km)
shoes: Asics Gel FuzeX

2laps + 4x drills.

Monday Feb 12, 2018 #

4 PM

Running long 49:21 [2] 11.32 km (4:22 / km)
shoes: Asics Gel FuzeX

Fartlek run 4x3mins [3mins].

Strength 1:10:00 [2]
shoes: New Balance NB 590 Flash nr.2

Cool down/stretching warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: New Balance NB 590 Flash nr.2

6x drills

Sunday Feb 11, 2018 #

4 PM

Running long 1:05:02 [1] 15.18 km (4:17 / km)
shoes: Asics Gel FuzeX

New places, sooooo beautiful <3

Saturday Feb 10, 2018 #

4 PM

Warm up warm up/down 24:00 [1] 4.2 km (5:43 / km)
shoes: Asics Gel FuzeX

Running intervals 14:16 [5] 3.42 km (4:10 / km) +42m 3:56 / km
shoes: Asics Gel FuzeX

2x1lap around the Stadium at max. pace. Times: 3.25;3.23. Cool results. 1 lap jog rest.

Cool down/stretching warm up/down 15:00 [1] 1.6 km (9:22 / km)
shoes: Asics Gel FuzeX

Friday Feb 9, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 6.5 km (6:55 / km)
shoes: Asics Gel FuzeX

Bigcirc and down to the hall.

Excercises 30:00 [1] 2.0 km (15:00 / km)
shoes: Asics Gel FuzeX

Little hurdels time. + the drills.

Running intervals 22:00 [5] 2.5 km (8:48 / km)
shoes: New Balance LD5000v3

10x200 to 30 [90s]

Cool down/stretching warm up/down 15:00 [1] 0.5 km (30:00 / km)
shoes: Asics Gel FuzeX

w/Bálint. Gr8 chat with him considering U-s.

Thursday Feb 8, 2018 #

4 PM

Running long 40:00 [2] 8.75 km (4:34 / km)
shoes: VJ Irock Red

Cool to use these shoes again ;)

TRX 1:00:00 [3]
shoes: Asics Gel FuzeX

Wednesday Feb 7, 2018 #

4 PM

Running 1:02:20 [1] 12.87 km (4:51 / km)
shoes: Asics Gel FuzeX

Stomach problems :(

Tuesday Feb 6, 2018 #

4 PM

Warm up warm up/down 40:00 [1] 4.7 km (8:31 / km)
shoes: Asics Gel FuzeX

Tomi was back from a sickness so skipped the whole interval thing :( Done it w/Miki because Andris has an exam at U.

Running intervals 15:00 [5] 3.1 km (4:50 / km)
shoes: Asics Gel FuzeX

max. 1000 (2.51) and 4x400 (69;70;70;69) [1.30]. The 1000 is quite positive in these conditions with slippy track and 0°C.

Cool down/stretching warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: Asics Gel FuzeX

Back to the pits + drills.

Monday Feb 5, 2018 #

4 PM

Running long 49:48 [2] 10.9 km (4:34 / km)
slept:7.7 shoes: Asics Gel FuzeX

50mins with 4x2mins fartlek in it [3mins]

Strength 1:00:00 [2]
shoes: New Balance NB 590 Flash nr.2

Cool down/stretching 15:00 [1] 0.6 km (25:00 / km)
shoes: New Balance NB 590 Flash nr.2

Sunday Feb 4, 2018 #

4 PM

Running long 58:44 [3] 15.2 km (3:52 / km)
slept:7.0 shoes: Asics Gel FuzeX

Saturday Feb 3, 2018 #

10 AM

Warm up warm up/down 40:00 [1] 2.5 km (16:00 / km)
slept:9.5 shoes: Asics Gel FuzeX

Ugly, rainy weather - so full training inside.... :(

Running intervals 1:00:00 [3] 3.0 km (20:00 / km)
shoes: New Balance LD5000v3

10x(100 w/weights, 100 hard, 100 jog).

Running intervals 15:00 [5] 0.9 km (16:40 / km)
shoes: New Balance LD5000v3

4x200 (27.3;27.8;28.5;28.3) [3mins]

Cool down/stretching warm up/down 10:00 [1] 0.4 km (25:00 / km)
shoes: Asics Gel FuzeX

Swimming 1:00:00 [0]

Friday Feb 2, 2018 #

4 PM

Running warm up/down 45:00 [1] 6.0 km (7:30 / km)
shoes: New Balance NB 590 Flash nr.2

So slowww. Stomach problems :(

Excercises 55:00 [1] 2.5 km (22:00 / km)
shoes: Asics Gel FuzeX

Laufschule, 4x drills. 5x80 EZ and hurdles. Plus the drills in the end.

Thursday Feb 1, 2018 #

4 PM

Running long 36:39 [1] 8.1 km (4:31 / km)
slept:7.5 shoes: New Balance NB 590 Flash nr.2

First half on terrain.

TRX 1:00:00 [3]
shoes: New Balance NB 590 Flash

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