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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Running28 16:25:28 122.89(8:01) 197.77(4:59)
  Warm up17 9:23:00 35.05 56.4
  Cool down/stretching18 3:58:00 12.21 19.65
  Strength8 3:40:00
  Orienteering5 2:04:36 14.42(8:39) 23.2(5:22) 20017 /71c23%
  TRX2 2:00:00 6.21 10.0
  Swimming1 1:00:00
  Excercises2 50:25 2.98(16:54) 4.8(10:30)
  Total34 39:21:29 193.76 311.82 20017 /71c23%
  [1-5]34 38:21:29
averages - sleep:7.9 rhr:43

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Sunday Sep 30, 2018 #

11 AM

Warm up warm up/down 25:00 [1] 2.0 km (12:30 / km)
slept:9.5 shoes: VJ iRock 2

Orienteering race 49:40 [4] 8.2 km (6:03 / km) +45m 5:54 / km
shoes: VJ iRock 2

One major mistake to the 13th: my head was already ahead with two legs so forgot where to go and went to a slightly different direction - like I sas going to the 14th instead of 13th. 3mins to trash but still a good time

Saturday Sep 29, 2018 #

11 AM

Warm up warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: VJ iRock 2

Orienteering race 28:47 [4] 4.7 km (6:07 / km) +30m 5:56 / km
ahr:151 max:163 rhr:43 slept:7.0 shoes: VJ iRock 2

Cool down/stretching warm up/down 10:00 [1] 1.1 km (9:05 / km)
shoes: VJ iRock 2

Friday Sep 28, 2018 #

7 PM

Running long 29:42 [1] 6.15 km (4:50 / km)
shoes: New Balance NB 590 Flash

Sooooo good to finally be back for a run from where I've started: the scent of the Hajdúszoboszló streets made me remember the beautiful time I've spent here

Thursday Sep 27, 2018 #

6 AM

Running long 39:36 [1] 8.62 km (4:36 / km)
ahr:149 max:163 slept:7.8 shoes: Asics Gel FuzeX

Morning alone.
5 PM

Running warm up/down 6:00 [1] 1.25 km (4:48 / km)
shoes: Asics Gel FuzeX

TRX 1:00:00 [3]
ahr:140 max:165 shoes: Asics Gel FuzeX

Having some fun with Laci

Cool down/stretching warm up/down 6:00 [1] 1.25 km (4:48 / km)
shoes: Asics Gel FuzeX

Wednesday Sep 26, 2018 #

4 PM

Warm up warm up/down 25:00 [1] 1.8 km (13:53 / km)
shoes: Asics Gel FuzeX

Running race 16:08 [5] 5.0 km (3:14 / km)
ahr:167 max:178 slept:8.0 shoes: Asics Gel FuzeX

Regional XC-Champs. I took the lead from 300m straight to the finish, and after 2000m, I was all alone in the lead. So the time is not a World-collider, but good for a start point.

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

Strength 10:00 [2]

Tuesday Sep 25, 2018 #

5 PM

Running long 34:44 [1] 7.86 km (4:25 / km)
ahr:155 max:166 slept:7.8 (sick) shoes: Asics Gel FuzeX

Chatty with Andris. HR was higher than expected but this might be the cause of the sore throat and cold.

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

Stretching, laufschule and drills.

Monday Sep 24, 2018 #

4 PM

Running long 36:06 [1] 7.85 km (4:36 / km)
ahr:146 max:163 slept:7.5 (sick) shoes: Asics Gel FuzeX

Easy with the lads. Sore throat :(

Warm up warm up/down 15:00 [1]

Running intervals 10:00 [2] 1.75 km (5:43 / km)
ahr:124 max:152 shoes: Asics Gel FuzeX

5x1 lap backwards at the grassy circ.

Strength 20:00 [2]

Cool down/stretching warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: New Balance NB 590 Flash

Sunday Sep 23, 2018 #

5 PM

Running long 40:52 [1] 8.87 km (4:36 / km)
ahr:148 max:160 slept:9.0 shoes: Asics Gel FuzeX

After a weekend at Jősvafő, decided to chill out a bit and not push it. Regeneration on the line.

Saturday Sep 22, 2018 #

10 AM

Warm up warm up/down 35:00 [1] 4.0 km (8:45 / km)
ahr:145 max:158 slept:9.5 shoes: Asics Gel FuzeX

Running intervals 31:10 [4] 5.71 km (5:27 / km)
ahr:131 max:170 shoes: Asics Gel FuzeX

6x600 to 1.55 [1min] and 8x150 drills.

Swimming 1:00:00 [0]

Friday Sep 21, 2018 #

4 PM

Running long 37:36 [1] 8.08 km (4:39 / km)
ahr:149 max:164 shoes: Asics Gel FuzeX

Cool down/stretching warm up/down 12:00 [1]

Excercises 12:00 [2] 1.0 km (12:00 / km)
ahr:136 max:167 shoes: Asics Gel FuzeX

Drills and laufschule.

Strength 25:00 [2]

Thursday Sep 20, 2018 #

6 AM

Running long 36:00 [1] 8.3 km (4:20 / km)
slept:7.8 shoes: Asics Gel FuzeX

Chatty with Bali. Starting to enjoy these morning rides :)
5 PM

TRX 1:00:00 [3] 10.0 km (6:00 / km)
ahr:119 max:162 shoes: Asics Gel FuzeX

Wednesday Sep 19, 2018 #

4 PM

Running long 39:05 [1] 9.06 km (4:19 / km)
slept:7.8 shoes: Asics Gel FuzeX

Some fartlek with Andris (4x3' [2min])

Warm up warm up/down 15:00 [1]

Excercises 38:25 [2] 3.8 km (10:07 / km)
ahr:146 max:187 shoes: Asics Gel FuzeX

Laufschule and 8x100 around the circuit.

Tuesday Sep 18, 2018 #

4 PM

Warm up warm up/down 48:00 [1] 5.5 km (8:44 / km)
ahr:148 max:155 slept:8.0 shoes: Asics Gel FuzeX

Running intervals 25:00 [5] 5.4 km (4:38 / km)
ahr:157 max:181 shoes: Asics Gel FuzeX

5x1000 to 3.05 with 2min rests. Was a lot harder than last time, of course, rests were minus 3 minutes than then. Had to fight from the 3rd one really hard. Last two in spikes, easier way :) Times: 3.06.6;3.05.3;3.05.5;3.03.1;3.03.7

Cool down/stretching warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: New Balance NB 590 Flash nr.2

Monday Sep 17, 2018 #

4 PM

Running long 50:00 [1] 10.85 km (4:36 / km)
shoes: Asics Gel FuzeX

Stomach probs :(

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

Sunday Sep 16, 2018 #

10 AM

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

Orienteering race (Sprint Relay Champs) 15:08 [5] *** 3.6 km (4:12 / km) +40m 3:59 / km
ahr:160 max:185 spiked:6/24c slept:6.5 shoes: VJ iRock 2

Finally, a course fitting me. The job was to do it well which was left uncompleted as I've made a few 5-10s mistakes all the way. Not glad to admit, but I could've run a 45s faster. At least the team made it to the win!

Saturday Sep 15, 2018 #

10 AM

Warm up warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: Asics Gel FuzeX

Orienteering race 13:58 [3] * 3.5 km (3:59 / km)
ahr:144 max:183 spiked:1/23c shoes: Asics Gel FuzeX

Really good, had to back off myself after the first 8 ctrls.

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

5 PM

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

Orienteering race 17:03 [2] ***** 3.2 km (5:20 / km) +85m 4:42 / km
ahr:121 max:141 spiked:10/24c shoes: VJ iRock 2

Sprint Champs final. Not the best to talk about. Course deleted all my speed advantage compared to the others and I was really frustrated about it all the way through so could't focus on my task. Which was really hard, reading the little inches of the map whilst all the starters are there within two streets lengths and everyone's climbing at each other.

Friday Sep 14, 2018 #

4 PM

Running long 29:06 [1] 6.36 km (4:35 / km)
ahr:144 max:158 shoes: Asics Gel FuzeX

Running intervals 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Gel FuzeX

10x150/50

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

Thursday Sep 13, 2018 #

4 PM

Running long 38:26 [1] 8.11 km (4:44 / km)
ahr:140 max:156 slept:7.8 shoes: Asics Gel FuzeX

Wednesday Sep 12, 2018 #

4 PM

Running long 37:04 [2] 8.56 km (4:20 / km)
ahr:151 max:173 slept:7.8 shoes: Asics Gel FuzeX

Easy fartlekt with Bali and Andris 2x3' in it. Felt good on the bumpy and sandy forest ground - as not for the company hahaha...

Warm up warm up/down 15:00 [1] 0.4 km (37:30 / km)
shoes: Asics Gel FuzeX

Running intervals 16:00 [3] 2.4 km (6:40 / km)
shoes: Asics Gel FuzeX

12x100/100 focusing on running techique. Legs worked really well and running was a joy!

Cool down/stretching warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: New Balance NB 590 Flash nr.2

Tuesday Sep 11, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 5.0 km (9:00 / km)
ahr:148 max:158 shoes: Asics Gel FuzeX

Running intervals 30:55 [5] 3.91 km (7:54 / km)
ahr:153 max:193 slept:7.0 shoes: New Balance LD5000v3

5x400 to 65 and 5x200 to 28-29 (65.0;64.7;65.0;64.6;65.0 and 28.7 avg.) Didn't feel as comfy as it should've been, feeling a bit tired in the end.

Cool down/stretching warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: New Balance NB 590 Flash nr.2

Monday Sep 10, 2018 #

4 PM

Warm up warm up/down 50:00 [1] 7.3 km (6:51 / km)
ahr:151 max:165 slept:7.0 shoes: Asics Gel FuzeX

Running intervals 25:00 [3] 2.5 km (10:00 / km)
ahr:136 max:168 shoes: Asics Gel FuzeX

1x2 + 3x1lap on the grass.
2x(100 double-legged jump, 100 stride, 100 changed-legged-jumps, 100 stride)

Strength 20:00 [3]
shoes: New Balance NB 590 Flash nr.2

Cool down/stretching warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: New Balance NB 590 Flash nr.2

Sunday Sep 9, 2018 #

6 PM

Running long 47:15 [1] 10.85 km (4:21 / km)
ahr:153 max:167 slept:9.0 shoes: Asics Gel FuzeX

Decent one with Miki and Bali.

Strength 1:00:00 [2]

Saturday Sep 8, 2018 #

9 AM

Running long 50:00 [1] 11.0 km (4:33 / km)
ahr:153 max:173 slept:7.0 shoes: Asics Gel FuzeX

4x2min fartlek inc. Really not pushing as the company had none of such intentions :(

Cool down/stretching warm up/down 10:00 [1]

Friday Sep 7, 2018 #

4 PM

Warm up warm up/down 50:00 [1] 6.0 km (8:20 / km)
ahr:143 max:160 shoes: Asics Gel FuzeX

Running intervals 38:50 [4] 3.14 km (12:22 / km)
ahr:139 max:194 slept:8.0 shoes: New Balance LD5000v3

3x(500 to 1.25 and a 100 max. [3min]) Times: 1.26;12.1;1.20;12.2;1.22;11.8
[5min]
And a harder 400 to 58.

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

Thursday Sep 6, 2018 #

6 AM

Running long 33:49 [1] 7.96 km (4:15 / km)
ahr:153 max:164 slept:7.5 shoes: Asics Gel FuzeX

Morning with Balázs.
5 PM

Running long 27:00 [1] 6.0 km (4:30 / km)
ahr:156 max:184 shoes: Asics Gel FuzeX

Toma, Bali and Andris joined.

Strength 1:00:00 [1]

Wednesday Sep 5, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 7.3 km (6:10 / km)
ahr:150 max:168 shoes: Asics Gel FuzeX

Running intervals 9:27 [5] 2.08 km (4:33 / km)
ahr:148 max:186 slept:8.3 shoes: Asics Gel FuzeX

Woah, awesome workout, acid hit me all the way but kept fighting. 2000m (200 pace/200 changed-legged jumps). If you've dont C-L-Js ever, you know what suffering this was. :)

Cool down/stretching warm up/down 10:00 [1] 1.0 km (10:00 / km)
ahr:140 max:145

Strength 10:00 [3]

Tuesday Sep 4, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 4.6 km (9:47 / km)
ahr:147 max:181 slept:8.0 shoes: Asics Gel FuzeX

Running intervals 27:00 [4] 2.5 km (10:48 / km)
ahr:125 max:174 shoes: New Balance NB 590 Flash nr.2

No mood for training at all. 1x1000 max. (no mood, so no running e.g.: max HR 174) and 5x200 easier (2.49;31 all)

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

Monday Sep 3, 2018 #

4 PM

Warm up warm up/down 40:00 [1] 4.5 km (8:53 / km)
ahr:146 max:152 slept:8.0 shoes: Asics Gel FuzeX

Running intervals 20:00 [4] 1.2 km (16:40 / km)
shoes: Asics Gel FuzeX

12x100, every second w/weights. We've added a 2.5kg plus to the weights compared to last session but shouldn't have. Suffering.

Running intervals 10:00 [2] 1.65 km (6:04 / km)
ahr:123 max:150 shoes: Asics Gel FuzeX

5x1lap on the grass, easy-pace.

Strength 15:00 [1]

Sunday Sep 2, 2018 #

6 PM

Running long 55:22 [1] 12.6 km (4:24 / km)
ahr:152 max:162 slept:8.0 shoes: Asics Gel FuzeX

Sunday "long" perfectly enugh, felt awesome!

Saturday Sep 1, 2018 #

10 AM

Running long 48:15 [1] 10.2 km (4:44 / km)
shoes: Asics Gel FuzeX

Easy long run with 2x2000 upgrader. Times: 7.01;7.06 (not pushing too much)

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

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