Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Running	22	12:57:00	88.96	(8:44)	143.16	(5:26)	50
Warm up	20	11:03:00	44.8	(14:48)	72.1	(9:12)	210
Orienteering	10	6:53:40	36.29	(11:24)	58.4	(7:05)	2322
Cool down/stretching	13	2:51:00	5.65	(30:14)	9.1	(18:47)
TRX	1	1:00:00	6.21	(9:39)	10.0	(6:00)
Excercises	1	35:00	0.93	(37:33)	1.5	(23:20)
Total	33	35:19:40	182.84	(11:36)	294.26	(7:12)	2582

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Monday Apr 30, 2018 #

11 AM

Warm up warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: Asics Gel FuzeX

Orienteering race 31:00 [4] 6.9 km (4:30 / km) +35m 4:23 / km
shoes: Asics Gel FuzeX

Sunday Apr 29, 2018 #

11 AM

Warm up warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: VJ Irock Red

Orienteering race 26:06 [3] 3.8 km (6:52 / km) +215m 5:21 / km
shoes: VJ Irock Red

3 PM

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

Orienteering race 25:35 [5] 4.0 km (6:24 / km) +50m 6:01 / km
shoes: VJ Irock Red

Saturday Apr 28, 2018 #

2 PM

Warm up warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: VJ Irock Red

Orienteering race 1:12:06 [4] 8.8 km (8:12 / km) +470m 6:28 / km
shoes: VJ Irock Red

Friday Apr 27, 2018 #

4 PM

Running long 29:15 [1] 6.0 km (4:53 / km)
shoes: Asics Gel FuzeX

Thursday Apr 26, 2018 #

4 PM

Running long 39:30 [1] 9.2 km (4:18 / km)
shoes: Asics Gel FuzeX

Wednesday Apr 25, 2018 #

4 PM

Running long 48:00 [1] 10.7 km (4:29 / km)
ahr:157 max:167 shoes: Asics Gel FuzeX

Running intervals 33:00 [3] 3.0 km (11:00 / km)
shoes: New Balance LD5000v3

10x120

Tuesday Apr 24, 2018 #

5 PM

Warm up warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Asics Gel FuzeX

Running intervals 13:00 [5] 3.6 km (3:37 / km)
shoes: Asics Gel FuzeX

3x1000 on the forest circ. No energy :( Had troubles in the third (3.06;3.02;3.11)

Cool down/stretching warm up/down 14:00 [1] 1.0 km (14:00 / km)
shoes: Asics Gel FuzeX

Monday Apr 23, 2018 #

4 PM

Running long 38:30 [1] 7.8 km (4:56 / km)
shoes: Asics Gel FuzeX

Sunday Apr 22, 2018 #

10 AM

Warm up warm up/down 25:00 [1] 2.2 km (11:22 / km)
shoes: VJ Irock Red

Orienteering race 41:49 [4] 5.6 km (7:28 / km) +300m 5:53 / km
shoes: VJ Irock Red

Didn't feel confident on the course, but managed to do the course in order. Running was so hard today :(( Felt bad and nasty after.

Saturday Apr 21, 2018 #

10 AM

Warm up warm up/down 50:00 [1] 5.0 km (10:00 / km)
shoes: Asics Gel FuzeX

Running intervals 25:00 [2] 1.5 km (16:40 / km)
shoes: Asics Gel FuzeX

Helping Tomi and Miki.

Cool down/stretching warm up/down 2:00 [1] 0.4 km (5:00 / km)

7 PM

Running long 36:11 [1] 6.69 km (5:25 / km) +50m 5:13 / km
shoes: Asics Gel FuzeX

Friday Apr 20, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 4.7 km (9:34 / km)
shoes: Asics Gel FuzeX

Running intervals 36:00 [4] 4.07 km (8:51 / km)
shoes: Asics Gel FuzeX

14x200 with 2min rests to 29. All good. avg.29.06

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

Thursday Apr 19, 2018 #

4 PM

Warm up warm up/down 35:00 [1] 4.6 km (7:37 / km)
shoes: Asics Gel FuzeX

Running intervals 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Gel FuzeX

Helping Balázs.

6 PM

TRX 1:00:00 [4] 10.0 km (6:00 / km)
shoes: Asics Gel FuzeX

Wednesday Apr 18, 2018 #

4 PM

Running long 49:17 [2] 11.5 km (4:17 / km)
shoes: Asics Gel FuzeX

4x2'/3' in it.

Running intervals 10:00 [3] 1.2 km (8:20 / km)
shoes: New Balance LD5000v3

8x60 max.

Cool down/stretching warm up/down 20:00 [1] 0.6 km (33:20 / km)

Gymnastics before intervals inc.

Tuesday Apr 17, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 4.6 km (9:47 / km)
shoes: Asics Gel FuzeX

Miki and Tomi had absolutely no intentions in starting the straining :( As Coach flied away, I feel like the only one who still has the mood to push.

Running intervals 30:00 [5] 4.0 km (7:30 / km)
shoes: New Balance LD5000v3

2x1000 to 3.00 (2.58;3.00) Tomi did a very good job, I was surprised as he could hold the pace. Sorry ;)
2x600 to 1.35 (1.33.8;1.34) Last one was all I had.

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

Monday Apr 16, 2018 #

4 PM

Warm up warm up/down 50:00 [1] 6.6 km (7:35 / km)
shoes: Asics Gel FuzeX

Running intervals 33:00 [5] 4.0 km (8:15 / km)
shoes: New Balance LD5000v3

10x300 (avg. 45.74)

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

Sunday Apr 15, 2018 #

4 PM

Warm up warm up/down 18:00 [1] 1.5 km (12:00 / km)
shoes: VJ Irock Red

Orienteering race 57:32 [4] 8.8 km (6:32 / km) +182m 5:56 / km
shoes: VJ Irock Red

Saturday Apr 14, 2018 #

10 AM

Warm up warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: VJ Irock Red

Orienteering race 32:58 [3] 4.5 km (7:20 / km)
shoes: VJ Irock Red

Middle selection race - not as expected. Map was full of mistakes in vegetation...

Friday Apr 13, 2018 #

5 PM

Warm up warm up/down 40:00 [1] 4.6 km (8:42 / km)
shoes: Asics Gel FuzeX

Running intervals 30:00 [4] 4.0 km (7:30 / km)
shoes: Asics Gel FuzeX

10x400 (66.3;65.8;68.7;68.9;67.0;68.6;68.6;68.1;68.3;67.8) (avg. 67.84) Firest 4 felt sh. After, I took over the lead and did it just as Coach said: easily, 68-pace.

Cool down/stretching warm up/down 5:00 [1] 0.6 km (8:20 / km)

Thursday Apr 12, 2018 #

4 PM

Running long 26:15 [1] 6.0 km (4:23 / km)
shoes: Asics Gel FuzeX

Cool down/stretching warm up/down 25:00 [1] 1.0 km (25:00 / km)

Wednesday Apr 11, 2018 #

4 PM

Running long 50:00 [2] 12.1 km (4:08 / km)
shoes: Asics Gel FuzeX

3x4' harder.

Excercises 35:00 [1] 1.5 km (23:20 / km)
shoes: Asics Gel FuzeX

Tuesday Apr 10, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 4.6 km (9:47 / km)
shoes: Asics Gel FuzeX

Running intervals 33:00 [4] 4.0 km (8:15 / km)
shoes: New Balance LD5000v3

12x200 to 30-31 (this was decent, avg.28.85)

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

Monday Apr 9, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 4.6 km (9:47 / km)
shoes: Asics Gel FuzeX

Running intervals 26:00 [5] 4.5 km (5:47 / km)
shoes: Asics Gel FuzeX

2x1000 (3.07 and 3.11) and 3x600 (1.50 all). Plan was 5x1000 but weekend was tough :(

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

Sunday Apr 8, 2018 #

9 AM

Warm up warm up/down 25:00 [1] 3.0 km (8:20 / km) +130m 6:51 / km
shoes: VJ Irock Red

Orienteering race 29:19 [4] 3.9 km (7:31 / km) +280m 5:32 / km
shoes: VJ Irock Red

Had a nasty race. Pace was good but had a lot of in-the-circle and execution mistakes so got 1:48 from Balázs and could've gotten more from Feri if he didn't sprain his ankle :(

Saturday Apr 7, 2018 #

10 AM

Warm up warm up/down 25:00 [1] 2.5 km (10:00 / km) +80m 8:37 / km
shoes: VJ Irock Red

Orienteering race 1:06:54 [5] 8.3 km (8:04 / km) +545m 6:04 / km
shoes: VJ Irock Red

CEYOC Long - sooo hard physically. Technically made a lot of minor mistakes, circa. 2-3 minutes, but routechoices were good - straight in the Vértes was quite agressive tactics but payed out...