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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Running30 19:56:38 140.28(8:32) 225.76(5:18) 605
  Warm up16 11:25:00 46.91(14:36) 75.5(9:04)
  Cool down/stretching19 4:15:30 8.33 13.4
  TRX3 3:00:00
  Excercises5 2:00:00 2.24 3.6
  Strength3 1:45:00
  Swimming1 1:30:00
  Orienteering1 29:56 2.39(12:31) 3.85(7:46) 240
  Total31 44:22:04 200.15 322.11 845
  [1-5]31 42:52:04

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Tuesday Jul 31, 2018 #

9 PM

Running long 1:04:00 [1] 12.2 km (5:15 / km)
shoes: Asics Gel FuzeX

Lost the path a couple of times but managed it well. The ending with the concrete parts was uncomfy. w/Csabi, Zolti, Berc and Fer

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

Monday Jul 30, 2018 #

5 PM

Running long 45:47 [1] 8.77 km (5:13 / km) +25m 5:09 / km
shoes: Asics Gel FuzeX

Good run with the lads at Ecseg. w/ Fer,Berc,Zolti and Csabi

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

Sunday Jul 29, 2018 #

6 PM

Running long 49:25 [1] 11.42 km (4:20 / km)
shoes: Asics Gel FuzeX

Sunday easy day with Bali. Chatty run all the way. Can't exactly describe how was it. Maybe between good and uncomfy.

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

Saturday Jul 28, 2018 #

6 PM

Running long 50:00 [3] 12.0 km (4:10 / km)
shoes: Asics Gel FuzeX

Nice session with 2x5min increased pace [3min between] included. Liked i a lot. Session were ca.1500ms or a bit more, which was quite good, didn't count on that good pre-start...

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

Friday Jul 27, 2018 #

5 PM

Warm up warm up/down 45:00 [1] 5.5 km (8:11 / km)
shoes: Asics Gel FuzeX

Running intervals 23:30 [5] 5.5 km (4:16 / km)
shoes: Asics Gel FuzeX

5x1000 in the woods to 3.10. Went completely off in the fifth. Really couldn't sleep well in the past few days :( maybe the effect… Times: 07;09;08;09;26

Cool down/stretching warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Asics Gel FuzeX

Thursday Jul 26, 2018 #

10 AM

Running long 38:36 [1] 8.7 km (4:26 / km)
shoes: Asics Gel FuzeX

Excercises 30:00 [1] 1.0 km (30:00 / km)
shoes: Asics Gel FuzeX

No TRX today :( Would've had the mood for it ;) Some stretching and drills.

Wednesday Jul 25, 2018 #

5 PM

Running long 48:46 [1] 11.1 km (4:24 / km)
shoes: Asics Gel FuzeX

Decent long run with myself. 3x1min upgraders inc.

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

A really good WUP in my pace.

Running intervals 16:00 [5] 3.0 km (5:20 / km)
shoes: New Balance LD5000v3

4x600 to 1.40 [2min].
Ugh… Got the first one too fast and the rest went down. Times: 1.37.8;1.39.8;1.43.3;1.40.8. Great session anyways but acid hit me hard in the third one so decided to take and extra 1.30min rest. [3.30 together] So I could run the last one better. And it was better. I was moving sooo good in this 600, this should be retained to other distances also ;)

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

Tuesday Jul 24, 2018 #

4 PM

Warm up warm up/down 55:00 [1] 4.0 km (13:45 / km)
shoes: Asics Gel FuzeX

Miki screwed the time again :( So by we started the intervalls, I was over my good shape.

Running intervals 6:00 [5] 0.9 km (6:40 / km)
shoes: New Balance LD5000v3

max. 400 (55.6) and 2x200 (28.6;29.1)
C • Pretty strong 400 2

Running intervals 25:00 [3] 2.0 km (12:30 / km)
shoes: New Balance LD5000v3

5x100 and 5x60 to technique. The last 60m was so decent, everything was at i's place, I just got good feedbacks ;)

Cool down/stretching warm up/down 20:00 [1] 0.8 km (25:00 / km)

Monday Jul 23, 2018 #

4 PM

Running long 36:51 [1] 8.0 km (4:36 / km)
shoes: Asics Gel FuzeX

Easy run in the old forest with Máté, Miki and Toma.

Warm up warm up/down 20:00 [1] 0.5 km (40:00 / km)
shoes: Asics Gel FuzeX

Running intervals 30:00 [3] 1.8 km (16:40 / km)
shoes: Asics Gel FuzeX

12x100 - 1 with weights, one without ;)

Strength 25:00 [2]

Cool down/stretching warm up/down 5:00 [1]

Sunday Jul 22, 2018 #

8 PM

Running long 29:23 [1] 6.75 km (4:21 / km)
shoes: Asics Gel FuzeX

Saturday Jul 21, 2018 #

5 PM

Running long 25:56 [1] 6.2 km (4:11 / km)
shoes: Asics Gel FuzeX

Excercises 25:00 [1] 1.0 km (25:00 / km)

Friday Jul 20, 2018 #

4 PM

Running long 30:00 [1] 6.7 km (4:29 / km)
shoes: Asics Gel FuzeX

Easy bob with Toma, Miki and Bali.

Cool down/stretching warm up/down 25:00 [1] 0.6 km (41:40 / km)
shoes: Asics Gel FuzeX

Same as yesterday.

Thursday Jul 19, 2018 #

4 PM

Running long 39:14 [1] 8.82 km (4:27 / km)
shoes: Asics Gel FuzeX

Long easy with Bali & Toma.

Excercises 25:00 [1] 0.6 km (41:40 / km)
shoes: Asics Gel FuzeX

Streatching plus drills.

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

Wednesday Jul 18, 2018 #

10 AM

Running long 46:00 [2] 10.2 km (4:31 / km)
shoes: Asics Gel FuzeX

Easy run with 4x2min fartlek sessions in it.

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

Running intervals 15:00 [3] 1.2 km (12:30 / km)
shoes: Asics Gel FuzeX

5x120. Legs were coming well and I was focusing on technique.

Tuesday Jul 17, 2018 #

9 AM

Running long 26:40 [1] 6.2 km (4:18 / km)
shoes: Asics Gel FuzeX

Cool down/stretching warm up/down 30:00 [1]

plus 4x drills.
4 PM

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

Running intervals 35:00 [4] 2.5 km (14:00 / km)
shoes: New Balance LD5000v3

500m (1.12) and 6x200 (29;28.5;28.2;27.8;27.0;27.5)

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

Monday Jul 16, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 7.0 km (6:26 / km)
shoes: Asics Gel FuzeX

Running intervals 20:20 [4] 4.3 km (4:44 / km)
shoes: Asics Gel FuzeX

4x1000. 1000(3.06) - [1min] - 1000(3:02) - [2min] - 1000(3.04) - [3min] - 1000(3.04). Nice session in the woods. Legs worked very well, and no acid hit me even though these were tough ones in the forest :)

Cool down/stretching warm up/down 20:00 [1] 2.6 km (7:42 / km)
shoes: Asics Gel FuzeX

Back to the pits. Plus 6x drills after strength.

Strength 50:00 [1]

Sunday Jul 15, 2018 #

8 PM

Running long 29:06 [1] 6.7 km (4:21 / km)
shoes: Asics Gel FuzeX

Soo good run. Enjoyed it af.

Saturday Jul 14, 2018 #

10 AM

Warm up warm up/down 50:00 [1] 6.5 km (7:42 / km)
shoes: Asics Gel FuzeX

Out to Stadium.

Running intervals 20:00 [5] 4.0 km (5:00 / km)
shoes: Asics Gel FuzeX

Idk what's going on but the two months are really missing :( 3x1lap around Stadium and not from the good kind. Task was to 3.30 which is considerably hard for a good-shaped me but I couldn't even keep up the 40s pace… Times: 3.39;3.45;3.52

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

Swimming 1:30:00 [0]

Friday Jul 13, 2018 #

4 PM

Warm up warm up/down 1:00:00 [1] 6.6 km (9:05 / km)
shoes: Asics Gel FuzeX

Running intervals 25:00 [5] 3.5 km (7:09 / km)
shoes: Asics Gel FuzeX

5x(400 to 65 and 200 to 30) Times: 67;29;66;30;66;30;64;30;64;30) Not much of a fun session :)

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

Thursday Jul 12, 2018 #

4 PM

Running long 36:40 [2] 7.7 km (4:46 / km)
shoes: Asics Gel FuzeX

Easy long with Miki & Toma.

TRX 1:00:00 [4]
shoes: Asics Gel FuzeX

This might've been the toughest ever session Mesi has ever led.

Wednesday Jul 11, 2018 #

10 AM

Running long 38:00 [1] 7.86 km (4:50 / km)
shoes: Asics Gel FuzeX

morning: cereals, milk

Warm up warm up/down 20:00 [1] 0.5 km (40:00 / km)
shoes: Asics Gel FuzeX

Forgot to bring my shorts so I felt sooo hot in the long-sleeved. track waas 30°C, no shadows.

Running intervals 19:36 [4] 3.6 km (5:27 / km)
shoes: Asics Gel FuzeX

3x1000 to 3.05. 3min rests between (3.04;3.04;3.07) Last was not my fault because oure first half was sooo slow… w/Toma & Miki

Running intervals 20:00 [3] 1.6 km (12:30 / km)
shoes: New Balance LD5000v3

8x60, coach just stood and timed a couple of them, best: 7.38

Cool down/stretching warm up/down 5:00 [1] 0.8 km (6:15 / km)

Tuesday Jul 10, 2018 #

4 PM

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

Let's say it was 50 minutes, but we stood almost 45 minutes in the heavy rain ;)

Running intervals 29:00 [5] 5.0 km (5:48 / km)
shoes: New Balance LD5000v3

6x400 to 60, rest: 4min jog (400m) (63.7;61.8;60.6;60.3;60.8;60.9)

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

Monday Jul 9, 2018 #

4 PM

Warm up warm up/down 50:00 [1] 7.0 km (7:09 / km)
shoes: Asics Gel FuzeX

Running intervals 20:00 [4] 1.4 km (14:17 / km)
shoes: Asics Gel FuzeX

12x100 every second w/weight.

Strength 30:00 [2]
shoes: Asics Gel FuzeX

squats, deadlift plus some abdominal. 5x10 push-ups with legs on a box.

Sunday Jul 8, 2018 #

11 AM

Running long 1:54:57 [1] 22.25 km (5:10 / km) +580m 4:34 / km
shoes: Asics Gel FuzeX

Lillafüred - Hámori-tó - kutatóház(eltévedés) - Jávorkút - ősfenyves - Borókás-teber - Lillafüred. Such a good run in the Bükk mountains. Got lost twice but corrigated well as an orienteer (straight through everything) ;) The trees back from Jávorkút were fallen --- sad :( but anyway, enjoyed it af

Saturday Jul 7, 2018 #

10 AM

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

Running intervals 15:00 [4] 1.2 km (12:30 / km)
shoes: New Balance LD5000v3

max. 300 and max. 600. Right prosterior was still a bit down but the main problem was last night ;)

Cool down/stretching 10:00 [1]

Friday Jul 6, 2018 #

4 PM

Warm up warm up/down 50:00 [1] 6.5 km (7:42 / km)
shoes: Asics Gel FuzeX

Running intervals 28:34 [4] 4.4 km (6:30 / km)
shoes: Asics Gel FuzeX

5x(400(70), 150m jog, 250(38) and 1,5min rest) Time all the way in 70 and 38, everything was fine except my right posterior which was aching a lot. Started to feel it on the WUP but continued even though I knew it's only gonna' get worse. Nice training, enjoyed the 400meters.

Excercises 15:00 [1]
shoes: Asics Gel FuzeX

10x5 hurdles jump

Cool down/stretching warm up/down 3:00 [1] 0.4 km (7:30 / km)

Thursday Jul 5, 2018 #

4 PM

Running long 48:48 [2] 11.1 km (4:24 / km)
shoes: Asics Gel FuzeX

Excercises 25:00 [1] 1.0 km (25:00 / km)

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

Wednesday Jul 4, 2018 #

4 PM

Warm up warm up/down 50:00 [1] 6.8 km (7:21 / km)
shoes: Asics Gel FuzeX

Running intervals 14:44 [4] 2.09 km (7:03 / km)
shoes: Asics Gel FuzeX

5x300 to 46 (47.1;46.9;47.1;47.2;46.0) pretty nice to be honest. Legs were stoned sooo much from yesterday's. My right posterior got a little strain and was hurting all through...

Running intervals 8:00 [2] 1.2 km (6:40 / km)
shoes: Asics Gel FuzeX

3laps with 6x100 technique run in...

Tuesday Jul 3, 2018 #

4 PM

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

Running intervals 17:45 [5] 3.0 km (5:55 / km)
shoes: New Balance LD5000v3

4x600 was the plan times: 1.43;1.40;1.43 and a 64s 400... Shape to come back soon.

Running intervals 10:00 [4] 0.9 km (11:07 / km)
shoes: New Balance LD5000v3

4x100

Cool down/stretching warm up/down 2:30 [1] 0.4 km (6:15 / km)

Sunday Jul 1, 2018 #

10 AM

Orienteering race (EYOV relay) 29:56 [5] 3.85 km (7:46 / km) +240m 5:56 / km
shoes: VJ Irock Red

Well, the relay was my only chance to end the EYOC with some good running, but it all went away when I chose a 90s slower route to ctrl. 7... From then on, I couldn't keep up my speed and was absolutely out of charge :(

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