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Training Log Archive: marcitailor

In the 30 days ending Sep 30, 2017:

activity	#	time	miles		km		+m
Warm up	18	8:45:00	32.56	(16:07)	52.4	(10:01)	50
Running	12	6:57:23	55.52	(7:31)	89.35	(4:40)
Orienteering	16	6:22:37	34.89	(10:58)	56.15	(6:49)	1350	17 /	183c	9%
Excercises	9	5:10:00	6.28	(49:24)	10.1	(30:42)
Strength	10	3:48:00
Cool down/stretching	8	2:42:00	4.47		7.2
TRX	1	1:00:00
Total	34	34:45:00	133.72		215.2		1400	17 /	183c	9%

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Saturday Sep 30, 2017 #

8 PM

Strength 10:00 [3]
(sick)

Progressing. Probably a cycling or a little running tomorrow.

Friday Sep 29, 2017 #

7 PM

Strength 10:00 [3]
(sick)

Have a sore throat. The whole class has it, so not a surprise. Tomorrow is raceday, but I have to keep it chilled. :( :(

Thursday Sep 28, 2017 #

4 PM

Warm up warm up/down 50:00 [1] 4.6 km (10:52 / km)
shoes: New Balance NB 590 Flash

Really took it easy after the race yesterday. 4km 21:09 and stretching, drills.

Running intervals 8:20 [4] 1.71 km (4:52 / km)
shoes: New Balance NB 590 Flash nr.2

1x800 (2.25) then 100m "haladó" (like you were running, but you're jumping instead...) and 1x600 (1.55) then 100m haladó. Times: 2.24;1.53. Thought that I will die and won't be able to complete the training, but felt good, was easy.

Excercises 20:00 [2] 2.5 km (8:00 / km)
shoes: New Balance NB 590 Flash nr.2

10x ca.130 down the hill next to the field (also rekortan soil). Jog uphill. Left calf is frustrated, didn't get better afterwards, so I'm in a little pain right now. Hope it'll get better for the weekend.

Strength 6:00 [3]

Wednesday Sep 27, 2017 #

4 PM

Warm up warm up/down 35:00 [1] 3.5 km (10:00 / km)
shoes: New Balance NB 590 Flash

Raceday. School Running Regional Race. A little less WUP than normally, but this fitted me better. Even though that the start was with 500m away, and I was not informed about that, so there was no time for drills.

Running race 14:35 [5] 4.5 km (3:14 / km)
shoes: New Balance NB 590 Flash

4500m. On usual terrain. But it was really hard t find the perfect racing lines of runnability. So I focused on this. Had a sleepy start, but after 300ms, only 5-6 of us were left. Then I ran the hill in a very rough pace, so it was Balázs and me all left. Then he overtook me, and started pacing. I could follow, even if sometimes not so easily. After 2500, I felt he started getting tired, so I overtook him and picked up the pace. And suddenly, I was all alone in the lead! Butthe last 2k into the finish was really a tough run, I couldn't keep my pace, but still, a confident win. Started Pistoling in the end like Contador :)

Cool down/stretching warm up/down 35:00 [1] 3.0 km (11:40 / km)
shoes: New Balance NB 590 Flash

Really felt sick afterwards. Somehow suffered myself back, (it was 3K!!) and a little stretching. Skipped the strenghtening I planned for today...

Tuesday Sep 26, 2017 #

4 PM

Warm up warm up/down 18:00 [1] 4.0 km (4:30 / km)
shoes: New Balance NB 590 Flash

GO4

Excercises 25:00 [3] 1.0 km (25:00 / km)
shoes: New Balance NB 590 Flash

Easy drills looking forward to the upcoming race tomorrow. A little strength afterwards.

Monday Sep 25, 2017 #

4 PM

Running long 35:00 [2] 7.5 km (4:40 / km)
shoes: New Balance NB 590 Flash nr.2

Not so good with the Group of 4.

Excercises 1:00:00 [1] 2.0 km (30:00 / km)
shoes: New Balance NB 590 Flash nr.2

Stretching, drills and laufschule.

Strength 25:00 [3]
shoes: New Balance NB 590 Flash nr.2

Legs, plank and push-ups.

Friday Sep 22, 2017 #

9 AM

Warm up warm up/down 20:00 [1] 1.2 km (16:40 / km)
shoes: New Balance NB 590 Flash nr.2

Orienteering 17:10 [3] *** 3.33 km (5:09 / km) +100m 4:29 / km
spiked:2/22c

Sprint training. No motivation, shitty legs. 2nd anyway

Thursday Sep 21, 2017 #

10 AM

Warm up warm up/down 20:00 [1] 1.5 km (13:20 / km) +50m 11:26 / km
shoes: VJ Irock Red

Got lost to the start, so had no time to WUP, no stretching or anything else.

Orienteering race 27:45 [4] **** 2.9 km (9:34 / km) +205m 7:04 / km
spiked:1/13c shoes: VJ Irock Red

Training race for us. No mistakes, except sometimes when I lost contact with the map (which was perfect, but sometimes the red streak wasn't cut and reduced the visibility of roads). 1st place, decent pace even if I know I can do a lot better.

4 PM

Orienteering 53:13 [3] ***** 4.3 km (12:23 / km) +225m 9:49 / km
spiked:4/22c shoes: VJ Irock Red

Without compass. There was one place where I totally got lost, but turned out that the map was wrong over there, so not to worry much. Easy pace, some direction mistakes.(of course)

Wednesday Sep 20, 2017 #

10 AM

Orienteering 1:06:19 [2] *** 6.9 km (9:37 / km) +410m 7:25 / km
spiked:2/18c shoes: VJ Irock Red

Long model terrain. It's gonna be tough next year. But happily a Hungarian terrain.

4 PM

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

Orienteering 28:05 [3] *** 3.4 km (8:16 / km) +160m 6:41 / km
spiked:2/13c shoes: VJ Irock Red

Had a bit of a bad stomach, so decided to take it easier. One-man relay. Although 2 mistakes, one of them was routechoice. Not a good shape this training, btw I finished 3rd actually.

Tuesday Sep 19, 2017 #

10 AM

Warm up warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: VJ Irock Red

Orienteering 33:28 [3] *** 3.1 km (10:48 / km) +180m 8:22 / km
spiked:2/15c shoes: VJ Irock Red

A middle distance course. Only had to pick up the pace in the long leg. Although I was stopped on the road by a car who thought I was tryna stopp. This shows my pacetoday :) :) :)

5 PM

Warm up warm up/down 15:00 [1] 1.2 km (12:30 / km)
shoes: New Balance NB 590 Flash nr.2

Orienteering 17:56 [4] ***** 4.0 km (4:29 / km) +70m 4:07 / km
spiked:0/21c shoes: New Balance NB 590 Flash nr.2

Full Fan sprint training: sprint course in a technical flat-zone. Nice course. Hard was that we had to run together with someone. I ran with Fer, so pace was decent. From the beginning to the half, he ran in the lead wihout map, I needed to navigate him through the course. Direct informations were not allowed ex. "Right here" but only like "After the bush". Nice one, enjoyed it pretty much.

8 PM

Strength 25:00 [3]

Monday Sep 18, 2017 #

4 PM

Orienteering 38:34 [3] ** 4.77 km (8:05 / km)
spiked:1/13c shoes: VJ Irock Red

After 14 hours of travelling, we enjyed a big sleep and an afternoon training. Decided not to take it very easy, cause I have to get used to reading these maps.

Cool down/stretching warm up/down 15:00 [1]

8 PM

Strength 27:00 [3]

Breast, abdominal and a bit of legs included.

Sunday Sep 17, 2017 #

10 AM

Warm up warm up/down 25:00 [1] 2.5 km (10:00 / km)
shoes: New Balance NB 590 Flash

Orienteering race (Sprint Relay Champs) 12:37 [5] * 3.44 km (3:40 / km)
shoes: New Balance NB 590 Flash

Nice one. Running went pretty well, satisfied with my performance. Team 3rd

Saturday Sep 16, 2017 #

10 AM

Warm up warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: New Balance NB 590 Flash nr.2

Orienteering race (Sprint Champs Quali) 10:19 [4] ** 2.32 km (4:27 / km)
shoes: New Balance NB 590 Flash nr.2

Not the best start, phisically a bit tired legs. Completely struggling to find the contact with the map.

4 PM

Warm up warm up/down 30:00 [1] 3.2 km (9:22 / km)
shoes: New Balance NB 590 Flash

Orienteering race (Sprint Champs Final) 9:46 [5] *** 2.44 km (4:00 / km)
shoes: New Balance NB 590 Flash

Good race, second place. Have to admit, I'm not a sprint specialist.

Friday Sep 15, 2017 #

4 PM

Running long 27:00 [2] 6.0 km (4:30 / km)
shoes: New Balance NB 590 Flash

Felt really good. I feel I'm in a nice shape.

Excercises 25:00 [1] 0.6 km (41:40 / km)
shoes: New Balance NB 590 Flash

Stretching and drills.

Thursday Sep 14, 2017 #

4 PM

Running long 37:15 [1] 7.5 km (4:58 / km)
shoes: New Balance NB 590 Flash nr.2

Nice one with the thriathlonists.

Excercises 25:00 [1] 0.6 km (41:40 / km)
shoes: New Balance NB 590 Flash nr.2

Wednesday Sep 13, 2017 #

4 PM

Running 50:15 [2] 11.27 km (4:28 / km)
shoes: New Balance NB 590 Flash

Great run with Tomi. 10mins WUP, and controlled fartlek: 2mins/8mins.

Cool down/stretching warm up/down 25:00 [1] 0.5 km (50:00 / km)
shoes: New Balance NB 590 Flash

Strength 10:00 [3]

Tuesday Sep 12, 2017 #

4 PM

Running long 38:05 [1] 8.06 km (4:43 / km)
shoes: New Balance NB 590 Flash nr.2

Easy one with Miki, Andris and Tomi.

Excercises 20:00 [1] 0.5 km (40:00 / km)
shoes: New Balance NB 590 Flash nr.2

Stretching and drills.

Running intervals 28:00 [4] 4.51 km (6:13 / km)
shoes: New Balance NB 590 Flash nr.2

8x400 under 80 and 4x120 at a good pace. Big wind and a little drizzle, but we were tough!

Cool down/stretching warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: New Balance NB 590 Flash nr.2

3 laps on the grass and stretching.

Monday Sep 11, 2017 #

4 PM

Warm up warm up/down 1:00:00 [1] 7.1 km (8:27 / km)
shoes: New Balance NB 590 Flash nr.2

Easy 30 mins with Miki, Tomi and Andris. Than stretching and drills.

Running intervals 15:00 [4] 1.2 km (12:30 / km)
shoes: New Balance NB 590 Flash nr.2

50m knees up and 250 running on the grass. Pretty tough, not expected.

Strength 1:15:00 [3]
shoes: New Balance NB 590 Flash nr.2

Tough session with Laci. Lunges, rowing activities, pistol squats, push-outs, pull-ups and plank included.

Cool down/stretching warm up/down 20:00 [1] 0.5 km (40:00 / km)
shoes: New Balance NB 590 Flash nr.2

Drills and stretching.

Saturday Sep 9, 2017 #

10 AM

Warm up warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: VJ Irock Red

Orienteering race 16:23 [4] ***** 3.05 km (5:22 / km)
shoes: VJ Irock Red

Sprint race in Lillafüred, the terrain of WUOC2016. Some little mistakes to the first 2 controls, (which were highlighted in 1:2000 scale in a steep beech forest). But decent pace otherwise. No mistakes in the highgardens. Great run, but a couple of routechoice-mistakes were taken (not noticing that the river was allowed to pass).

Friday Sep 8, 2017 #

4 PM

Running long 39:51 [3] 9.5 km (4:12 / km)
shoes: New Balance NB 590 Flash

Fartlek run. Started the run with the Group (Bali, Andris, Miki, Tomi, Levi, me) but Levi blew up and Andris just had a jog before his competition. 3x3mins/2mins. In an easy, 3.20-3.30 pace. Win: lungs didn't collapse...

Excercises 1:15:00 [1] 1.2 km (1:02:30 / km)
shoes: New Balance NB 590 Flash

Stretching, laufschule and drills. Than hurdles and laufschule things. Great training, my running's starting to actually look like running. Satisfied.

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

3 laps barefoot and stretching.

Thursday Sep 7, 2017 #

4 PM

TRX 1:00:00 [4]
shoes: New Balance NB 590 Flash

Wednesday Sep 6, 2017 #

4 PM

Running long 38:41 [2] 8.8 km (4:24 / km)
shoes: New Balance NB 590 Flash

Great run with Miki, Tomi and Andris. Decent pace backwards. Bali decided to change the Group due to not understanding each other with our coach.

Excercises 35:00 [1] 1.0 km (35:00 / km)
shoes: New Balance NB 590 Flash

Stretching and a longer laufschule with drills.

Running intervals (10x200/100) 18:30 [5] 3.0 km (6:10 / km)
shoes: New Balance NB 590 Flash

To 30. 100m jog recovery (ca. 1-1.5min) Every of them were around or under 30.5. Satisfied with myself, because I didn't think of completing this training after the 5th one.

Cool down/stretching warm up/down 20:00 [1] 0.6 km (33:20 / km)
shoes: New Balance NB 590 Flash

2 laps on the grass barefoot and a good stretching afterwards.

Tuesday Sep 5, 2017 #

4 PM

Warm up warm up/down 45:00 [1] 4.6 km (9:47 / km)
shoes: New Balance NB 590 Flash

Smallcirc, stretching a little laufschule and drills.

Running intervals 17:00 [5] 4.1 km (4:09 / km)
shoes: New Balance NB 590 Flash

The plan was 5x1000 under 3.15. The wind was blowing quite much, so went with Miki and Andris (they run it u 3.10) and then just chilled for the last lap. Until.... my lungs again... I mean as far as I knew. But Fanni had a thought that it might be my upper-abdominal muscle. I started to touch it and it was really in a sore and was bigger than on the other side. So problems starting to be solved. I only completed 3 of the 1000 ms, and then had to step out at 700m of the 4th. Times until: 3.14;3.14;3.14;

Strength 20:00 [2]
shoes: New Balance NB 590 Flash

Pull-ups and push-ups combined with feet-to-toe jumps.

Cool down/stretching warm up/down 12:00 [1] 0.6 km (20:00 / km)

6x drills on the grass barefoot.

Monday Sep 4, 2017 #

4 PM

Running long 49:51 [2] 11.7 km (4:16 / km)
shoes: New Balance NB 590 Flash

A great fartlek run with Bali and Miki. 4x 1min/2min.

Excercises 25:00 [1] 0.7 km (35:43 / km)
shoes: New Balance NB 590 Flash

Stretching and drills.

Strength 20:00 [3]
shoes: New Balance NB 590 Flash

Not a hard session. Some pistol squats and plank.

Sunday Sep 3, 2017 #

10 AM

Warm up warm up/down 22:00 [1] 3.0 km (7:20 / km)
shoes: New Balance NB 590 Flash

A more intensive WUP session due to colder drizzle. Planned to be an easy run.

Orienteering race 12:50 [4] ** 2.85 km (4:30 / km)
spiked:2/17c shoes: New Balance NB 590 Flash

Easy course, map wasn't perfect, but managed to stay focused throughout. Couple of routechoice mistakes, but nothing serious. Great O-Labirynth in the end.

2 PM

Warm up warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: New Balance NB 590 Flash

2km, stretching, laufschule and drills. An intensive run was the order for the afternoon.

Orienteering race 12:51 [5] 3.08 km (4:10 / km)
shoes: New Balance NB 590 Flash

Nice run, but lungs húrt a lot. It seems it was a bit too much again :(. Annoying. Otherwise a great park run with a couple of micro-routechoice mistakes and outrun-mistakes.

Saturday Sep 2, 2017 #

11 AM

Warm up warm up/down 30:00 [1] 2.5 km (12:00 / km)
shoes: New Balance NB 590 Flash

Not too much.

Orienteering 11:05 [4] *** 2.6 km (4:16 / km)
spiked:1/13c shoes: New Balance NB 590 Flash

An easy run at Nyíregyháza Kupa. Surprisingly good course and tricky map. Even a mistake to 4th, when I didn't check all of my chosen route so had to turn back at the 1/5.

3 PM

Warm up warm up/down 35:00 [1] 3.0 km (11:40 / km)
shoes: New Balance NB 590 Flash

Really got it.

Orienteering race 14:16 [5] *** 3.67 km (3:53 / km)
spiked:0/16c shoes: New Balance NB 590 Flash

Ran like it was the National Champs two weeks ahead. Really fought for it.

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