Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 28 days ending Feb 28, 2019:

activity

time

miles

Running

23:28:30

194.35

(7:15)

312.77

(4:30)

Warm up

8:20:00

30.62

(16:20)

49.28

(10:09)

Cool down/stretching

6:05:31

16.05

(22:46)

25.83

(14:09)

Orienteering

5:18:32

31.03

(10:16)

49.93

(6:23)

4 /

36c

11%

Strength

3:50:00

TRX

2:02:00

Swimming

1:00:00

Excercises

55:00

1.68

(32:47)

2.7

(20:22)

Total

50:59:33

273.72

440.51

108

4 /

36c

11%

[1-5]

49:59:33

averages - sleep:7.8 rhr:44

3:33

0:00

» now

Thursday Feb 28, 2019 #

6 AM

Running long 43:35 [1] 10.11 km (4:19 / km)
ahr:148 max:162 rhr:44 slept:7.5 shoes: Nike Zoom Fly

5 PM

Running long 22:54 [1] 5.1 km (4:29 / km)
ahr:155 shoes: Nike Zoom Fly

Running tempo 19:29 [3] 5.0 km (3:54 / km) +48m 3:43 / km
ahr:164 shoes: Nike Zoom Fly

Running warm up/down 8:56 [1] 2.04 km (4:23 / km)
ahr:156 shoes: Nike Zoom Fly

Wednesday Feb 27, 2019 #

9 AM

Running long 50:00 [2] 11.46 km (4:22 / km)
shoes: Nike Zoom Fly

3x3min [5min] easy fartlek included.

6 PM

Warm up warm up/down 20:00 [1] 4.48 km (4:28 / km)
ahr:137 max:156 shoes: Nike Zoom Fly

Running tempo 10:00 [2] 2.54 km (3:56 / km)
ahr:154 max:161 shoes: Nike Zoom Fly

[1min] rest after.

Running intervals 9:58 [4] 3.0 km (3:19 / km)
ahr:172 max:182 shoes: Nike Zoom Fly

On the track, wanted to go under 10min for this and kept my pace well :)
[1min] rest after

Running tempo 10:00 [2] 2.57 km (3:53 / km)
ahr:160 max:179 shoes: Nike Zoom Fly

Cool down/stretching warm up/down 6:31 [1] 1.43 km (4:33 / km)
shoes: Nike Zoom Fly

Tuesday Feb 26, 2019 #

4 PM

Warm up warm up/down 30:00 [1] 4.2 km (7:09 / km)
ahr:153 max:167 rhr:42 slept:8.0 shoes: Nike Zoom Fly

Running intervals 29:16 [4] 7.65 km (3:50 / km)
ahr:157 max:184 shoes: Nike Zoom Fly

3x2400 on the track to 7.50 (46;48;48) All easy, HR was ca. 175 in the lasts. Only problem was my stomach which started to ache from the 2nd.

Cool down/stretching warm up/down 15:00 [1] 0.4 km (37:30 / km)
shoes: Adidas Energy Boost

Monday Feb 25, 2019 #

4 PM

Running long 40:39 [1] 9.57 km (4:15 / km)
ahr:137 max:170 slept:7.5 shoes: Nike Zoom Fly

Easy long in the woods. Faster backwards.

Cool down/stretching warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: Adidas Energy Boost

Sunday Feb 24, 2019 #

4 PM

Warm up warm up/down 50:00 [1] 4.6 km (10:52 / km)
shoes: Nike Zoom Fly

Running race 9:09 [5] 3.0 km (3:03 / km)
shoes: Nike Zoom Fly

Cool down/stretching warm up/down 10:00 [1] 0.8 km (12:30 / km)
shoes: Nike Zoom Fly

Saturday Feb 23, 2019 #

4 PM

Warm up warm up/down 45:00 [1] 3.0 km (15:00 / km)
shoes: Nike Zoom Fly

Running race 4:17 [5] 1.5 km (2:51 / km)
shoes: New Balance LD5000v3

Cool down/stretching warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Nike Zoom Fly

Friday Feb 22, 2019 #

4 PM

Running long 30:01 [1] 6.73 km (4:28 / km)
rhr:43 slept:8.0 shoes: Nike Zoom Fly

Cool down/stretching warm up/down 20:00 [1] 1.4 km (14:17 / km)
shoes: Nike Zoom Fly

Thursday Feb 21, 2019 #

6 PM

Running long 30:00 [1] 6.53 km (4:36 / km)
rhr:45 shoes: Nike Zoom Fly

Cool down/stretching warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: Nike Zoom Fly

Wednesday Feb 20, 2019 #

6 AM

Running long 26:07 [1] 6.18 km (4:14 / km)
shoes: Nike Zoom Fly

4 PM

Running long 40:03 [1] 9.36 km (4:17 / km)
rhr:44 slept:7.5 shoes: Nike Zoom Fly

Tuesday Feb 19, 2019 #

6 AM

Running long 35:31 [1] 8.03 km (4:25 / km)
ahr:149 max:174 rhr:43 slept:7.3 shoes: Nike Zoom Fly

3 PM

Warm up warm up/down 45:00 [1] 4.8 km (9:22 / km)
shoes: Nike Zoom Fly

Running intervals 10:00 [5] 1.5 km (6:40 / km)
shoes: New Balance LD5000v3

Max 1000 (2.40) and max. 300 (41.0). First real velocity session after the whole winter. Had a big pain in the legs after this one - acid hits...

Cool down/stretching warm up/down 30:00 [1] 1.2 km (25:00 / km)
shoes: Nike Zoom Fly

Drills until my legs felt clear.

Monday Feb 18, 2019 #

6 AM

Running long 35:57 [1] 8.07 km (4:27 / km)
ahr:146 max:166 rhr:44 slept:7.2 shoes: Nike Zoom Fly

4 PM

Running long 32:57 [2] 8.07 km (4:05 / km)
ahr:155 max:170 shoes: Nike Zoom Fly

Strength 1:00:00 [2]
shoes: Adidas Energy Boost

3x3 half FS 80kg, 5x3 box jumps down and up
3x3-3 Bulgarian squat 30kg, 3x3 jump from kneeling
3x3 prosterior, 30s hollow hold, 6x pull-ups

Cool down/stretching warm up/down 10:00 [1] 0.6 km (16:40 / km)
shoes: Adidas Energy Boost

Sunday Feb 17, 2019 #

10 AM

Warm up warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: VJ iRock 2

Orienteering intervals 26:30 [4] *** 5.4 km (4:54 / km)
spiked:3/17c slept:7.5 shoes: VJ iRock 2

3 bigger mistakes made this run uncomfy. Approx. 3minutes lost (4.8/17c)

Orienteering intervals 24:54 [4] *** 5.54 km (4:30 / km)
spiked:1/19c shoes: VJ iRock 2

No mistake this time - running was hard in the sand.

Cool down/stretching warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: Adidas Energy Boost

Strides in the end.

Saturday Feb 16, 2019 #

9 AM

Warm up warm up/down 15:00 [1] 2.2 km (6:49 / km)
shoes: VJ iRock 2

Orienteering 44:50 [1] 8.13 km (5:31 / km)
ahr:145 max:169 rhr:45 slept:8.0 shoes: VJ iRock 2

Nice multitasking training. No compass next time, this was wayyyy too easy this way, Pirtó is hard to make a good course on.

Cool down/stretching warm up/down 25:00 [1] 2.8 km (8:56 / km)
shoes: VJ iRock 2

6x drills in my Adidas in the end.

3 PM

Warm up warm up/down 15:00 [1] 0.6 km (25:00 / km)
shoes: VJ iRock 2

Mesi's new WUP methods are really useful: I can shift nearly 20kms down a week just by warming up more with gymnastics.

Orienteering 13:04 [4] 3.06 km (4:16 / km)
ahr:140 max:165 shoes: VJ iRock 2

Big mistake to 2nd - went without compass, as Attila took it :( Caught the pack by 4th and put them down to 7th. Didn't struggle a second.

Orienteering intervals 12:57 [4] 2.82 km (4:36 / km)
ahr:146 max:176 shoes: VJ iRock 2

Minor mistakes, this is the only thing why the pack could follow at ca 20s.

Orienteering intervals 13:07 [4] 2.88 km (4:33 / km)
ahr:154 max:180 shoes: VJ iRock 2

Undoubtedly, this was my best run of the day, almost no mistakes.

Cool down/stretching warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ iRock 2

Jogs between the intervals and strides in the end.

Friday Feb 15, 2019 #

10 AM

Orienteering long 1:33:10 [1] 11.6 km (8:02 / km)
shoes: VJ iRock 2

Nice first part. Realized that my compass isn't functioning when on the way to ctrl. 3, I went off the map and the needle just didn't move even if I was turning around. :(
Anyways, great training in the contours, but couldn't complete the direction parts like this :(

2 PM

Orienteering 1:30:00 [2] 10.5 km (8:34 / km)
shoes: VJ iRock 2

2x4km course at easier pace. A lot of mistakes, couldn't use Feri's compass as it should've been.

Cool down/stretching warm up/down 8:00 [1] 0.8 km (10:00 / km)
shoes: Adidas Energy Boost

Strides.

Thursday Feb 14, 2019 #

6 AM

Running long 49:55 [1] 11.3 km (4:25 / km)
shoes: Adidas Energy Boost

6 PM

Running warm up/down 6:00 [1] 1.2 km (5:00 / km)
shoes: Adidas Energy Boost

TRX 1:00:00 [2]

Cool down/stretching warm up/down 6:00 [1] 1.2 km (5:00 / km)

Wednesday Feb 13, 2019 #

6 AM

Running long 44:52 [1] 10.11 km (4:26 / km)
shoes: Adidas Energy Boost

5 PM

Running long 49:29 [3] 12.58 km (3:56 / km)
shoes: Adidas Energy Boost

6x(3min/1min) fartlek inc. Hard. Headlamped in the woods, creepy next to the cemetary.

Excercises 30:00 [1] 1.2 km (25:00 / km)
shoes: Adidas Energy Boost

Tuesday Feb 12, 2019 #

6 AM

Running long 37:55 [1] 8.5 km (4:28 / km)
ahr:141 max:162 rhr:43 slept:7.5 shoes: Adidas Energy Boost

4 PM

Warm up warm up/down 45:00 [1] 4.3 km (10:28 / km)
shoes: Adidas Energy Boost

Running intervals 15:00 [4] 3.0 km (5:00 / km)
shoes: Adidas Energy Boost

5x600 u1.45 (44;44;46;44;43) Completely mad training, had a snowstorm after the second one, but nothing could be seen in the fifth. Anyways, felt cool, even easy.

Running intervals 25:00 [3] 1.6 km (15:37 / km)
shoes: Adidas Energy Boost

7x100 (12-12.4)

Cool down/stretching warm up/down 5:00 [1] 0.4 km (12:30 / km)

Monday Feb 11, 2019 #

6 AM

Running long 45:34 [1] 10.0 km (4:33 / km)
ahr:145 max:159 slept:7.4 shoes: Adidas Energy Boost

3 PM

Running long 20:06 [1] 4.24 km (4:44 / km)
ahr:132 max:150 shoes: Adidas Energy Boost

Running tempo 20:00 [3] 5.46 km (3:40 / km)
shoes: Adidas Energy Boost

Naaaasty

Cool down/stretching warm up/down 15:00 [1] 1.2 km (12:30 / km)
shoes: Adidas Energy Boost

Strength 1:20:00 [1]
shoes: Adidas Energy Boost

5x(3 FS 70kg, 5 box jumps down&up)
5x5-5 Bulgarian squat
5x5 half snatch
And a bit of football in the end.

Sunday Feb 10, 2019 #

10 AM

Running long 1:13:08 [1] 16.8 km (4:21 / km)
ahr:152 max:163 rhr:43 slept:10.0 shoes: Adidas Energy Boost

Didn't have the energy

6 PM

Swimming 1:00:00 [0]

Saturday Feb 9, 2019 #

10 AM

Warm up warm up/down 45:00 [1] 3.5 km (12:51 / km)
shoes: Adidas Energy Boost

Running intervals 18:00 [5] 3.0 km (6:00 / km)
shoes: New Balance LD5000v3

2x1200 (3.32;3.35) and 500 (1.20). Woah, that was really tough...

Running intervals 22:00 [3] 1.6 km (13:45 / km)
shoes: New Balance LD5000v3

8x100 12.3-5

Cool down/stretching warm up/down 15:00 [1] 0.4 km (37:30 / km)

Friday Feb 8, 2019 #

6 AM

Running long 44:04 [1] 10.01 km (4:24 / km)
ahr:150 max:167 slept:7.3 shoes: Adidas Energy Boost

4 PM

Warm up warm up/down 40:00 [1] 4.0 km (10:00 / km)
shoes: Adidas Energy Boost

Running intervals 14:00 [5] 4.1 km (3:25 / km)
shoes: Adidas Energy Boost

2x2000 (6.17;6.15) [1min] Second one was really a big breakthrough from 1200.

Running intervals 15:00 [2] 1.0 km (15:00 / km)
shoes: Adidas Energy Boost

8x100 easy-paced

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

Thursday Feb 7, 2019 #

6 AM

Running long 43:31 [1] 9.81 km (4:26 / km)
ahr:149 max:173 slept:7.2 shoes: Adidas Energy Boost

6 PM

TRX 1:02:00 [2]

Wednesday Feb 6, 2019 #

6 AM

Running long 43:43 [1] 10.0 km (4:22 / km)
ahr:145 max:170 slept:7.5 shoes: Adidas Energy Boost

3 PM

Running long 37:53 [1] 8.45 km (4:29 / km)
shoes: Adidas Energy Boost

Running intervals 26:00 [4] 5.0 km (5:12 / km)
shoes: Adidas Energy Boost

12x400 to 70 [1min] avg 69.18

Cool down/stretching warm up/down 20:00 [1] 0.5 km (40:00 / km)
shoes: Adidas Energy Boost

Tuesday Feb 5, 2019 #

6 AM

Running long 38:04 [1] 8.7 km (4:23 / km)
ahr:150 max:163 slept:7.2 shoes: Adidas Energy Boost

4 PM

Warm up warm up/down 35:00 [1] 4.0 km (8:45 / km)
shoes: Adidas Energy Boost

Running intervals 23:00 [5] 4.3 km (5:21 / km)
shoes: Adidas Energy Boost

2x1000 harder [2min] (2.54;2.54) and 6x250 strides (37-38) [2min]

Cool down/stretching warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: Adidas Energy Boost

Monday Feb 4, 2019 #

6 AM

Running long 45:52 [1] 10.2 km (4:30 / km)
ahr:150 max:171 rhr:46 slept:6.5 shoes: Adidas Energy Boost

Not a good sleep.

3 PM

Warm up warm up/down 40:00 [1] 4.0 km (10:00 / km)
shoes: Adidas Energy Boost

Running intervals 7:12 [4] 2.05 km (3:31 / km)
shoes: Adidas Energy Boost

2x1000 [1min] (2.59;2.58) No hurry, eased up.

Running intervals 15:11 [3] 4.0 km (3:48 / km)
ahr:163 max:172 shoes: Adidas Energy Boost

150/50 fartlek.

Cool down/stretching warm up/down 15:00 [1] 0.8 km (18:45 / km)
shoes: Adidas Energy Boost

Strength 1:30:00 [1]

max FS 85kg
5x6-6 Bulgarian squat +15kg
4x(6 pull-ups, 40s death lay, 6-6 medicine throws from deadlift, 5 foreward falling)

Sunday Feb 3, 2019 #

2 PM

Running long 1:07:42 [1] 15.85 km (4:16 / km)
ahr:159 max:172 rhr:46 slept:10.0 shoes: Adidas Energy Boost

Saturday Feb 2, 2019 #

10 AM

Warm up warm up/down 35:00 [1] 2.1 km (16:40 / km) +10m 16:17 / km
shoes: Adidas Energy Boost

Running intervals 29:00 [5] 5.6 km (5:11 / km) +50m 4:57 / km
max:186 slept:8.0 shoes: Adidas Energy Boost

3x1 lap around Stadion at hard [2min] (32;32;32) and 5x170m uphill strides [2min].

Cool down/stretching warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: Adidas Energy Boost

Friday Feb 1, 2019 #

3 PM

Warm up warm up/down 25:00 [1] 2.5 km (10:00 / km)
shoes: Adidas Energy Boost

Running intervals 32:30 [4] 6.3 km (5:10 / km)
max:174 slept:8.0 shoes: Adidas Energy Boost

15x400 u70 (avg. 69.45)

Excercises 25:00 [2] 1.5 km (16:40 / km)
shoes: Adidas Energy Boost

Running out from exercises etc. kneelifts
6x60 hard

Cool down/stretching warm up/down 25:00 [1] 2.4 km (10:25 / km)
shoes: Adidas Energy Boost

« Earlier | Later »