Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AronB

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Orienteering	12	14:13:37	82.58	(10:20)	132.9	(6:25)	3873	116c
Running Off Road	7	5:48:05	30.93	(11:15)	49.78	(7:00)	2330
Running Hard Surface	11	5:21:01	36.17	(8:53)	58.21	(5:31)	675
Strength and Conditioning	3	3:26:00
Running Soft Surface	6	3:21:15	18.42	(10:56)	29.64	(6:47)	720
Athletics field	2	1:57:34	12.86	(9:08)	20.7	(5:41)
Football	1	1:50:00	6.03	(18:15)	9.7	(11:20)
Night Orienteering	1	1:46:45	6.77	(15:46)	10.9	(9:48)	350	13c
Streching	6	1:24:00
Treadmill	1	1:00:00	8.07	(7:26)	12.99	(4:37)	200
Stairs	2	47:00	1.73	(27:07)	2.79	(16:51)	90
Sprint Orienteering	2	38:11	4.48	(8:31)	7.21	(5:18)	310
Total	35	41:33:28	208.05		334.82		8548	129c
[1-5]	34	40:09:28

3:28

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Tuesday Feb 28, 2017 #

12 PM

Orienteering race 1:26:58 [5] 19.35 km (4:30 / km) +445m 4:02 / km
shoes: Icebug Zeal2 olx (1)

Saturday Feb 25, 2017 #

Event: POM 2017

5 PM

Running Hard Surface warm up/down 10:00 [3] 1.07 km (9:21 / km) +50m 7:35 / km
shoes: Nike

Sprint Orienteering 21:07 [4] 3.2 km (6:36 / km) +200m 5:02 / km
shoes: Nike

POM 2013 Night Sprint Monsanto
Most waited one the whole week.
Some mistakes, but enjoying the whole fun.

6 PM

Running Hard Surface 1:22:00 [3] 5.18 km (15:50 / km) +200m 13:16 / km
shoes: Nike

Sprint intervalls, because making some nice videos.

Friday Feb 24, 2017 #

12 PM

Orienteering 59:31 [2] 7.03 km (8:28 / km) +160m 7:36 / km
shoes: Icebug Zeal olx RB9X

Model event POM again a fun run on the rocks.

Thursday Feb 23, 2017 #

Sprint Orienteering 17:04 [4] 4.01 km (4:15 / km) +110m 3:45 / km
shoes: Nike

Running EOC 2014 sprint final. More than one minutes of mistakes. Bad performance.

6 PM

Running Hard Surface warm up/down 10:00 [2] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: Nike

Wednesday Feb 22, 2017 #

11 PM

Running Hard Surface 30:23 [3] 6.05 km (5:01 / km) +160m 4:26 / km

Exploring Lisbon with Kris, just some fun run in a beautiful city with a friend :)

Monday Feb 20, 2017 #

4 PM

Running Hard Surface 9:34 [4] 2.57 km (3:43 / km)
shoes: Nike

Running Hard Surface warm up/down 11:04 [3] 2.59 km (4:16 / km) +50m 3:54 / km
shoes: Nike

Athletics field intervals 52:00 [4] 9.1 km (5:43 / km)
shoes: Nike

6x400m 1:20 rest with 100m jog
71; 71; 71; 71; 67; 68
1K in orienteering sprint pace. 3:08
3K with 500m 3:18 pace than 100m of special excercise.
3x200m 8-9 intensity
35,3; 33,0; 32,7

Running Hard Surface warm up/down 8:46 [2] 1.95 km (4:30 / km)
shoes: Nike

5 PM

Strength and Conditioning 55:00 [3]

6 PM

Streching 15:00 [0]

Sunday Feb 19, 2017 #

10 AM

Running Hard Surface warm up/down 8:33 [4] 1.84 km (4:39 / km) +20m 4:24 / km
shoes: Icebug Zeal olx (2)

I did not have any mond for this training, and it was really hard to start the warm up, so I started to run fast after two minutes, and it pushed me in the mood :)

Note

Mass start training with 3 laps at Öreg-kotló.
The system was one big lap with courses for each category planned for 35 mins I guess. And than the first gets the longest course the last the shortest to have a group all the way.

Orienteering 34:00 [5] *** 6.17 km (5:31 / km) +300m 4:26 / km
12c shoes: Icebug Zeal olx (2)

5.2 km straight line distance.
My only mistake today was for the first control, where I went too much down, and Mate punched the control ~50 secs before me. I could not see him because of the fog, but I managed to catch him at the 5th control, and from there I started to raise my speed at the flat parts. I could build up a bit of gap because of his small route choice mistake, and from there I was all alone.

Orienteering 23:45 [4] *** 3.88 km (6:07 / km) +220m 4:46 / km
9c shoes: Icebug Zeal olx (2)

Again a taft course that I have done all alone with fewer motivation, and I got very tired after reaching the top and really close to cramp.

Orienteering 13:53 [4] *** 2.34 km (5:56 / km) +120m 4:43 / km
7c shoes: Icebug Zeal olx (2)

All alone again, a bit less elevation than before.

Saturday Feb 18, 2017 #

11 AM

Orienteering 47:45 [2] 6.79 km (7:02 / km) +230m 6:01 / km
shoes: Icebug Anima3

Checking new parts of the terrain for our spring cup.

3 PM

Orienteering 1:05:47 [3] 9.69 km (6:47 / km) +520m 5:21 / km
shoes: Icebug Zeal olx (1)

Only contour map, I did the running fine, but the terrain was very slippery so I should run a lot downhill slower not to get into trouble.

Friday Feb 17, 2017 #

10 AM

Orienteering 1:16:00 [2] *** 12.0 km (6:20 / km) +400m 5:26 / km
13c shoes: Icebug Anima3

Csákberény (terrain of classic distance champs 2016)
Awful technical performance, I was badly deconcentrated, and had a huge amount of mistakes. It was simply just bad, only the forest was nice.

3 PM

Orienteering warm up/down 18:04 [3] 1.93 km (9:22 / km) +115m 7:13 / km
shoes: Icebug Zeal olx (1)

O technic to the first start.

Orienteering intervals 7:06 [4] 1.29 km (5:30 / km) +15m 5:12 / km
shoes: Icebug Zeal olx (1)

Orienteering 2:26 [1] 0.15 km (16:13 / km) +36m 7:22 / km
shoes: Icebug Zeal olx (1)

Orienteering intervals 6:54 [4] 1.21 km (5:42 / km) +30m 5:04 / km
shoes: Icebug Zeal olx (1)

Orienteering 2:17 [1] 0.26 km (8:47 / km) +25m 5:56 / km
shoes: Icebug Zeal olx (1)

Orienteering intervals 9:30 [4] 1.46 km (6:30 / km) +45m 5:38 / km
shoes: Icebug Zeal olx (1)

Orienteering 4:00 [1] 0.2 km (20:00 / km) +45m 9:25 / km
shoes: Icebug Zeal olx (1)

Orienteering intervals 10:42 [4] 1.76 km (6:05 / km) +45m 5:23 / km
shoes: Icebug Zeal olx (1)

Orienteering intervals 18:45 [4] 2.6 km (7:13 / km) +82m 6:14 / km
shoes: Icebug Zeal olx (1)

Running Soft Surface warm up/down 2:41 [2] 0.45 km (5:58 / km)
shoes: Icebug Zeal olx (1)

Thursday Feb 16, 2017 #

4 PM

Running Soft Surface warm up/down 16:40 [3] 3.14 km (5:18 / km) +60m 4:51 / km
shoes: Icebug Anima3

Some fast parts, I felt strong.

Running Off Road intervals 43:00 [5] 5.9 km (7:17 / km) +200m 6:14 / km
shoes: Icebug Anima3

KFKI terrain intervalls.
430m long lap with ~20 meters of elevation, only with a few green parts and mostly nice forest.
6 laps with 1:15 rest
1:47-1:47-1:46-1:46-1:46-1:48
6 laps opposite direction 1:15 rest
1:42-1:41-1:42-1:39-1:39-1:37
It all went really well I am in a good shape.
Than some fun in the caves we found yesterday.

Running Soft Surface warm up/down 19:00 [3] 3.5 km (5:26 / km) +180m 4:19 / km
shoes: Icebug Anima3

Fast in the end because I wanted to finish it early and I felt OK.

Wednesday Feb 15, 2017 #

4 PM

Running Off Road 1:17:41 [2] 10.29 km (7:33 / km) +520m 6:02 / km
shoes: Icebug Anima3

It went well the uphills were really easy for me. We visited 2 caves that we explored, it was a fun training with Süti, Dani, Erik, Bugic and Áki.

Tuesday Feb 14, 2017 #

4 PM

Running Hard Surface warm up/down 15:39 [3] 3.7 km (4:14 / km) +50m 3:58 / km

Athletics field intervals 1:05:34 [4] 11.6 km (5:39 / km)

4x200 38; 37; 36; 35 With 90 meters jog.
200-300-400-300-200, 36; 52; 68; 53; 36 after the 200m 90m walk after 400m 1:10 rest and 100m jog after 300m 1:00 rest.
5x400 68; 71; 71; 71; 71 with 1:00 rest 100m jog within
2x200-2x300-2x400-2x300x2x200 everything the same as before, but after the 400 1:20 rest.
4x200 with 90m jog all 36

Running Hard Surface warm up/down 11:43 [1] 1.9 km (6:10 / km) +15m 5:56 / km

Streching warm up/down 15:00 [0]

Monday Feb 13, 2017 #

4 PM

Strength and Conditioning 1:05:00 [3]

Streching 15:00 [0]

Sunday Feb 12, 2017 #

11 AM

Running Soft Surface 11:34 [1] 1.61 km (7:11 / km) +20m 6:46 / km
shoes: Icebug Zeal olx (2)

Orienteering 1:00:00 [2] 6.41 km (9:22 / km) +270m 7:44 / km
shoes: Icebug Zeal olx (2)

Practicing direction keeping. 18 ~300metres long legs. Only with compass, and with flags at the finnish 30 metres from each. 10 perfect, all in all 240 metres mistake. From the other 8 legs.

Running Soft Surface warm up/down 19:31 [2] 2.3 km (8:29 / km) +80m 7:14 / km
shoes: Icebug Zeal olx (2)

Saturday Feb 11, 2017 #

10 AM

Running Soft Surface warm up/down 28:10 [1] 3.7 km (7:37 / km) +130m 6:29 / km
ahr:120 max:148 shoes: Icebug Zeal olx (2)

Running Off Road intervals 42:30 [4] 5.6 km (7:35 / km) +400m 5:36 / km
ahr:164 max:171 shoes: Icebug Zeal olx (2)

Szada dzsindzsa
Terrain intervalls 1 lap~570m 45m elevation
2laps 3min rest 3laps 3min rest 4laps.
3:35; 3:35; 3:25; 3:38; 3:30; 3:23; 3:24; 3:31; 3:31

Running Soft Surface warm up/down 22:08 [2] 3.03 km (7:18 / km) +140m 5:56 / km
ahr:123 shoes: Icebug Zeal olx (2)

3 PM

Football 1:50:00 [2] 9.7 km (11:20 / km)

A bit tired in the last half an hour

Friday Feb 10, 2017 #

12 PM

Orienteering 1:41:36 [1] ** 10.34 km (9:50 / km) +400m 8:14 / km
ahr:104 max:131 18c shoes: Icebug Zeal olx (2)

Putting out controls, for the evening training with Zolti.

6 PM

Night Orienteering 1:46:45 [1] ** 10.9 km (9:48 / km) +350m 8:26 / km
ahr:107 max:143 13c shoes: Icebug Zeal olx (2)

Running with a youngster from the club.
It was a really easy day with a lot of time spent on terrain.

Thursday Feb 9, 2017 #

4 PM

Running Hard Surface warm up/down 7:16 [2] 1.8 km (4:02 / km)

Running Hard Surface intervals 38:50 [4] 10.0 km (3:53 / km)

5x(1km 90% , 1km easy)
3:20, 3:18, 3:18, 3:18, 3:12
Legs worked pretty well.

Stairs 27:00 [2] 1.6 km (16:52 / km) +60m 14:13 / km

Running Hard Surface warm up/down 6:20 [2] 1.3 km (4:52 / km)

Streching warm up/down 10:00 [0]

Wednesday Feb 8, 2017 #

4 PM

Running Off Road 1:29:00 [3] 11.42 km (7:48 / km) +500m 6:24 / km
ahr:127 max:156 shoes: Icebug Zeal olx (2)

KFKI, running with Áki in mainly first green. Discovering some new places.

Tuesday Feb 7, 2017 #

4 PM

Running Hard Surface warm up/down 12:10 [3] 2.16 km (5:38 / km) +100m 4:34 / km
ahr:135 max:150 shoes: Saucony Hurricane 15

Running Soft Surface intervals 1:00:00 [5] 8.13 km (7:23 / km) +90m 7:00 / km
max:173 shoes: Saucony Hurricane 15

Sprint intervalls at Gellért-hegy.
5x(~420m) 1:54-1:56 with 1:25 rest. Taft loop with a lot of big jumps.
2x6x (~230m) 0:58-1:02 a faster one with a lot of turns.
4x200m on athletics courte, 34" rest: 90 metres jog (38-39")

Running Soft Surface warm up/down 10:00 [3] 2.0 km (5:00 / km) +20m 4:46 / km
ahr:136 shoes: Saucony Hurricane 15

Streching warm up/down 15:00 [0]

Monday Feb 6, 2017 #

4 PM

Strength and Conditioning 1:26:00 [3]

Leg and planks.

Streching 14:00 [0]

Sunday Feb 5, 2017 #

10 AM

Orienteering 1:40:12 [4] ** 18.79 km (5:20 / km) +160m 5:07 / km
20c shoes: Icebug Zeal olx RB9X

Kaskanytú-rekettyés
7,7 km long course ran twice, practicing route choices, that we discussed in advance. Some of them were running a lot on roads round, the others were about fighting with the third green.
One big mistake, I could not hold the direction in the third green.

Saturday Feb 4, 2017 #

10 AM

Running Off Road warm up/down 9:24 [1] 1.3 km (7:14 / km)
shoes: Icebug Zeal olx RB9X

Orienteering 1:01:06 [3] *** 9.79 km (6:14 / km) +90m 5:58 / km
17c shoes: Icebug Zeal olx RB9X

Kaskanytú-rekettyés.
Only vegetation on the map, I did it really easy in the first half an hour, but then I have made a big mistake (~3mins) after that I raised the tempo a bit.

3 PM

Running Off Road warm up/down 10:14 [2] 1.51 km (6:47 / km) +75m 5:26 / km
shoes: Icebug Zeal olx (2)

The training was held on a test loop relevant mainly for JWOC2018.
The lap was 1,51km long and there were 75 metres of elevation in each, counted on the map, but my watch measured only 40.
Start intervall was around 3 secs.

Running Off Road 13:10 [5] 3.02 km (4:22 / km) +150m 3:30 / km
shoes: Icebug Zeal olx (2)

Started first, but Mate a lot later. Even Bogos Tomi could not catch me. Mate did 13:20
6:31
6:39

Running Off Road 9:42 [2] 1.51 km (6:25 / km) +75m 5:09 / km
shoes: Icebug Zeal olx (2)

Running Off Road 13:02 [5] 3.02 km (4:19 / km) +150m 3:27 / km
shoes: Icebug Zeal olx (2)

Started right after Bogos and before Mate, I overtook Tomi fast, and Mate could not catch me. I thought that the pace of the first was too fast, but I realised that it just suits me well.
6:25
6:37

Running Off Road 11:44 [2] 1.51 km (7:46 / km) +75m 6:13 / km
shoes: Icebug Zeal olx (2)

Running Off Road 6:14 [5] 1.51 km (4:08 / km) +75m 3:18 / km
shoes: Icebug Zeal olx (2)

Started first again, only one lap, and I felt really strong, nobody could catch me.

Running Off Road 13:32 [2] 1.62 km (8:21 / km) +80m 6:42 / km
shoes: Icebug Zeal olx (2)

Friday Feb 3, 2017 #

3 PM

Running Off Road warm up/down 8:52 [2] 1.57 km (5:39 / km) +30m 5:09 / km
shoes: Icebug Zeal olx (2)

Orienteering 43:20 [5] *** 9.46 km (4:35 / km) +120m 4:18 / km
20c shoes: Icebug Zeal olx (2)

Izsák
Course with only brown contures, and without compass.
2:10 mistake, 1:10 is from route choice.
Went quite well, but I got tired after 20 minutes. I think I have done a bit too strong training yesterday.

Running Soft Surface warm up/down 11:31 [1] 1.78 km (6:28 / km)
shoes: Icebug Zeal olx (2)

Thursday Feb 2, 2017 #

4 PM

Running Hard Surface warm up/down 4:15 [2] 0.93 km (4:34 / km)
ahr:118 max:126

Running Hard Surface tempo 19:05 [4] 5.0 km (3:49 / km)
ahr:160 max:166

Running Hard Surface tempo 17:43 [5] 5.0 km (3:33 / km)
ahr:172 max:176

Stairs 20:00 [3] 1.19 km (16:48 / km) +30m 14:56 / km
ahr:140 max:156

5 PM

Running Hard Surface warm up/down 17:40 [2] 3.17 km (5:34 / km)
ahr:133

Wednesday Feb 1, 2017 #

4 PM

Treadmill warm up/down 20:00 [3] 4.33 km (4:37 / km)
ahr:128

Treadmill 20:00 [4] 4.33 km (4:37 / km) +134m 4:00 / km
ahr:156 max:161

Treadmill 5:00 [3] 1.08 km (4:38 / km)
ahr:145

Treadmill 10:00 [4] 2.17 km (4:37 / km) +66m 4:00 / km
ahr:158 max:162

Treadmill warm up/down 5:00 [3] 1.08 km (4:38 / km)
ahr:146

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