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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 7 days ending Oct 21, 2018:

activity # timemileskm+m
  Warm up5 3:00:00 14.85(12:07) 23.9(7:32)
  Orienteering2 1:43:44 11.34(9:09) 18.25(5:41) 2423 /51c5%
  Running3 1:14:07 10.34(7:10) 16.64(4:27)
  TRX1 1:00:00
  Strength1 1:00:00
  Cool down/stretching5 1:00:00 3.11(19:19) 5.0(12:00)
  Total6 8:57:51 39.64 63.79 2423 /51c5%
averages - sleep:8 rhr:45

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MoTuWeThFrSaSu

Sunday Oct 21, 2018 #

10 AM

Warm up warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: VJ iRock 2

Orienteering race 54:32 [4] ** 9.0 km (6:04 / km) +120m 5:41 / km
ahr:140 max:168 spiked:1/23c rhr:46 slept:9.0 shoes: VJ iRock 2

Nice one - Control-collecting National Champs. 1st place with the team.

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

Saturday Oct 20, 2018 #

12 PM

Warm up warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: VJ iRock 2

Seems that I've found a WUP-method that doesn't exhausts me before the race yet still puts me in a good condition to start with.

Orienteering race 49:12 [4] ** 9.25 km (5:19 / km) +122m 4:59 / km
ahr:154 max:172 spiked:2/28c rhr:45 slept:7.0 shoes: VJ iRock 2

Team Champs M18 - gold. Really went for it, have to get used to the this kind of racing to gain second by second on the others. 1 mistake in the early stages where I'm not absolutely sure about that the map was right. Anyway, could've solved a lot better...

Cool down/stretching warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: VJ iRock 2

Friday Oct 19, 2018 #

4 PM

Warm up warm up/down 40:00 [1] 4.6 km (8:42 / km)
ahr:144 max:163 rhr:44 slept:7.0 shoes: Asics Gel FuzeX

4k with Máté and some laufschule, 2x drills.

Running intervals 20:00 [4] 4.2 km (4:46 / km)
ahr:155 max:172 shoes: Asics Gel FuzeX

4x1000m to 3.20 (for Máté obviously, I only did this session for some fun b4 the Champs)
Times: 3.20;3.19;3.19;3.15 Not a single second uncomfy ;)

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

Thursday Oct 18, 2018 #

4 PM

Running long 35:25 [1] 7.94 km (4:28 / km)
ahr:149 max:166 rhr:47 slept:7.0 shoes: Asics Gel FuzeX

Lonely

TRX 1:00:00 [3]
ahr:123 max:155 shoes: Asics Gel FuzeX

Core and leg session with Laci.

Wednesday Oct 17, 2018 #

Note
rhr:42 slept:10.0 (rest day)

Tuesday Oct 16, 2018 #

4 PM

Warm up warm up/down 50:00 [1] 7.3 km (6:51 / km)
ahr:157 max:167 rhr:46 slept:8.0 shoes: Asics Gel FuzeX

6.56k WUP run + stretching and drills.

Running intervals 18:42 [4] 4.5 km (4:09 / km)
ahr:163 max:183 shoes: Asics Gel FuzeX

1000 (3.06) - 400 jog - 800 (2.26) - 400 jog - 600 (1.48) - 400 jog - 400 (66) - 400 jog. The flying starts were making it hard so the runs were pretty scruffy but OK.

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

4x drills and 2laps on the grass.

Monday Oct 15, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 7.0 km (6:26 / km)
ahr:130 max:154 rhr:42 slept:8.0 shoes: Asics Gel FuzeX

Really rested through the whole run even though the pace was 4.15... That's what a rest day means.

Strength 1:00:00 [2]
shoes: Asics Gel FuzeX

Some WUP exercises like last time.
5x(5 FS with 40kg, 10 boksz jumps, 6 jumps with 10kg and 10 jumps bare)
5x(6-6 one-legged squat, 8 pull-ups)
5x(15 push-ups with hand-lifting, 5-5 roundings)

Cool down/stretching warm up/down 15:00 [1] 1.6 km (9:22 / km)
shoes: Asics Gel FuzeX

6x drills and 3laps down.

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