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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AronB

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Running Hard Surface 15 7:15:10 59.09(7:22) 95.09(4:35) 1255
  Map supervising 2 7:00:00
  Running Off Road7 6:32:33 35.55(11:02) 57.22(6:52) 2057
  Strength and Conditioning7 6:26:00
  Running Soft Surface5 4:40:07 30.64(9:09) 49.31(5:41) 1780
  Orienteering3 2:36:51 11.94(13:08) 19.21(8:10) 63040c
  Stacionary Bike4 2:12:00
  Athletics field3 1:34:30 9.32(10:08) 15.0(6:18)
  Night Orienteering1 1:19:00 7.58(10:25) 12.2(6:29) 420
  Streching3 1:12:00
  Sprint Orienteering 2 53:19 6.24(8:33) 10.04(5:19) 160
  Swimming1 48:00
  Total47 42:29:30 160.36 258.07 630240c
  [1-5]43 34:17:30
averages - sleep:8.2

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Tuesday Jan 31, 2017 #

4 PM

Running Hard Surface warm up/down 8:50 [2] 1.53 km (5:46 / km) +10m 5:35 / km
shoes: Saucony Hurricane 15

Running Soft Surface intervals 47:48 [5] 6.1 km (7:50 / km) +40m 7:35 / km
shoes: Saucony Hurricane 15

Vérmező.
Sprint specific intervalls with curves and turnings.
1st lap 270m long.
5 repeats with 1' rest
5 reps with 1:15 rest
All between 58-54
2nd lap 150m long
5 reps with 1:10 rest
6 reps with 40" rest
4 reps with 30" rest
All between 34-35
Between the sets 2-2,5 mins rest.

Running Soft Surface warm up/down 17:30 [3] 3.77 km (4:39 / km)
shoes: Saucony Hurricane 15

Monday Jan 30, 2017 #

4 PM

Stacionary Bike 40:00 [4]

5 PM

Strength and Conditioning 46:35 [3]

Streching 26:00 [0]

Sunday Jan 29, 2017 #

Note
(rest day)

No time for any training :(

Saturday Jan 28, 2017 #

4 PM

Running Hard Surface 1:15:02 [3] 16.8 km (4:28 / km)
ahr:136 max:159 shoes: Saucony Hurricane 15

In between 7km in 4 mins/km pace

Friday Jan 27, 2017 #

4 PM

Strength and Conditioning 1:10:00 [3]

5 PM

Streching 28:00 [0]

Thursday Jan 26, 2017 #

Running Off Road warm up/down 18:04 [3] 2.46 km (7:21 / km) +157m 5:34 / km
ahr:136 shoes: Icebug Anima3

4 PM

Running Off Road warm up/down 10:33 [2] 1.53 km (6:54 / km) +20m 6:28 / km
ahr:116

Running Off Road intervals 43:26 [4] 7.2 km (6:02 / km) +260m 5:07 / km
ahr:156 max:178 shoes: Icebug Anima3

Valley intervalls, taft downhill and easy uphill. Fun.

Wednesday Jan 25, 2017 #

4 PM

Running Soft Surface 1:34:20 [3] 14.21 km (6:38 / km) +940m 4:59 / km
ahr:145 max:168 shoes: Icebug Anima3

Trying to gain a lot of elevation. I really enjoyed this one at Csiki-hegyek from KFKI.

Tuesday Jan 24, 2017 #

4 PM

Running Hard Surface warm up/down 10:00 [2] 1.9 km (5:16 / km) +60m 4:33 / km
shoes: Saucony Hurricane 15

Running Hard Surface intervals 52:00 [4] 13.5 km (3:51 / km) +300m 3:28 / km
shoes: Saucony Hurricane 15

1030 m on 80% and 470 metres easy regenrating speed. This 9 times. Most of the elevation in the fast part.

Monday Jan 23, 2017 #

Note
slept:10.0

3 PM

Running Hard Surface 18:00 [2] 3.0 km (6:00 / km)

Running to the train, because I missed the bus.
4 PM

Strength and Conditioning 1:20:00 [3]

Taft one, I was the trainer :) but I am stronger than one month ago, so it did not felt bad.
5 PM

Streching warm up/down 18:00 [0]

I have to start streching again not just rolling.

Sunday Jan 22, 2017 #

11 AM

Running Soft Surface race 44:48 [5] 10.8 km (4:09 / km) +300m 3:39 / km
shoes: Icebug Anima3

Ripszám Henrik EV.
Icey and snowy, and 100m on a field without track. It went well as usually, but I feel that I am too comfortable and not will ing to kill myself on the not importante races.
Because of the bad conditions I tied some new routes, that is why I could not beat my last year's course record, but at least I know better, where to go.
Punctual distance and elevation data later.

Saturday Jan 21, 2017 #

2 PM

Strength and Conditioning 30:00 [3]

Friday Jan 20, 2017 #

Note
slept:6.5

10 AM

Map supervising 3:00:00 [0]

4 PM

Strength and Conditioning 56:25 [3]

5 PM

Running Hard Surface 48:54 [3] 10.8 km (4:32 / km) +200m 4:09 / km
shoes: Saucony Hurricane 15

Big Gellért-hegy lap with everything.

Thursday Jan 19, 2017 #

10 AM

Map supervising 4:00:00 [0]

4 PM

Running Off Road intervals 1:37:07 [4] 12.64 km (7:41 / km) +450m 6:31 / km
shoes: Icebug Zeal olx (2)

Hillside intervalls. Between 40-43" 20 repeats. Sometimes a bit dangerous, but cool.

Wednesday Jan 18, 2017 #

Note
slept:6.5

4 PM

Running Off Road 1:20:35 [3] 12.07 km (6:41 / km) +530m 5:28 / km
shoes: Icebug Anima3

Tuesday Jan 17, 2017 #

4 PM

Running Hard Surface warm up/down 12:25 [2] 2.02 km (6:09 / km) +60m 5:21 / km
shoes: Saucony Hurricane 15

5 PM

Athletics field intervals 37:50 [4] 6.72 km (5:38 / km)
shoes: Saucony Hurricane 15

13x200m around 35" and the session with 500m steady pace and 100m excercises (four pieces).

Running Hard Surface 19:20 [3] 1.57 km (12:19 / km) +60m 10:20 / km
shoes: Saucony Hurricane 15

Stairs.

Monday Jan 16, 2017 #

Note
(rest day)

Sunday Jan 15, 2017 #

10 AM

Running Hard Surface 14:33 [2] 2.34 km (6:13 / km)
shoes: Icebug Anima3

HangoverCup, but not for me :) of course. It was kint of sprint Orienteering but more running that is why it is not marked as SprintO.

Saturday Jan 14, 2017 #

9 AM

Running Off Road warm up/down 8:44 [3] 0.67 km (13:02 / km) +90m 7:48 / km
shoes: Icebug Zeal olx (2)

10 AM

Orienteering intervals 1:08:00 [4] 7.0 km (9:43 / km) +200m 8:30 / km
shoes: Icebug Zeal olx (2)

6 pieces of 1K long course, with a bit of forking in 15cm snow. First two with mass start, after that chasing. I won all. It went really good for me. Around 4-5 mins of rest.

Orienteering warm up/down 16:49 [2] 2.01 km (8:22 / km) +50m 7:26 / km
shoes: Icebug Zeal olx (2)

Gathering the flags.
1 PM

Sprint Orienteering 17:19 [4] 3.54 km (4:54 / km) +10m 4:49 / km
shoes: Icebug Anima3

A really hard orienteering task with sprint map. It was fun but I could have pushed so much more.

Friday Jan 13, 2017 #

Note
slept:4.0

9 AM

Orienteering 28:02 [5] *** 5.2 km (5:23 / km) +80m 5:00 / km
ahr:160 max:168 40c shoes: Icebug Zeal olx (2)

2 sprint courses in forest. It was really good fun. One stupid mistake.
10 AM

Orienteering warm up/down 44:00 [3] 5.0 km (8:48 / km) +300m 6:46 / km

Warm up plus gathering the flags. Freezing shit weather.
4 PM

Running Soft Surface 1:11:19 [4] 13.69 km (5:13 / km) +500m 4:24 / km
ahr:145 max:158 shoes: Icebug Anima3

Running on Kis-Kotló with Misi. The last 30 mins were taft.

Thursday Jan 12, 2017 #

Note
slept:7.0

5 PM

Night Orienteering 1:19:00 [3] ***** 12.2 km (6:29 / km) +420m 5:31 / km
ahr:142 max:159 shoes: Icebug Anima3

O-technics, corridor, and windows, and a bit of altitude keeping.

Wednesday Jan 11, 2017 #

3 PM

Running Hard Surface warm up/down 12:00 [1] 1.5 km (8:00 / km) +50m 6:51 / km
shoes: Saucony Hurricane 15

Warm up and down also

Sprint Orienteering 36:00 [4] 6.5 km (5:32 / km) +150m 4:58 / km
max:172 shoes: Saucony Hurricane 15

3 sprint courses, with virtual fences. Run with Misi, Ákos, Patesz with chasing start. Some big mistakes, but it was not easy.
5 PM

Strength and Conditioning 1:00:00 [3]

Some bike, legs, back and plank.

Tuesday Jan 10, 2017 #

Note
slept:9.0

Strength and Conditioning 43:00 [2]

Planking, and mainly legs.
4 PM

Running Hard Surface warm up/down 5:40 [2] 1.18 km (4:48 / km) +50m 3:58 / km
ahr:133 max:151 shoes: Saucony Hurricane 15

Running Hard Surface intervals 50:00 [4] 13.09 km (3:49 / km) +10m 3:48 / km
ahr:158 max:177 shoes: Saucony Hurricane 15

2 mins on 80-85% and 3 mins on 55-60%. In pace 3:18 and 4:17, but the last fast was with the pace 2:59, because the others started to push, and I told myself, why not :) It was a good training, especially after yesterdays run.
5 PM

Running Hard Surface warm up/down 7:17 [3] 1.72 km (4:14 / km) +20m 4:00 / km
shoes: Saucony Hurricane 15

Monday Jan 9, 2017 #

4 PM

Running Hard Surface warm up/down 10:28 [3] 2.4 km (4:22 / km) +5m 4:19 / km
ahr:146 shoes: Saucony Hurricane 15

Warm up and down

Running Hard Surface tempo 10:32 [5] 3.0 km (3:31 / km)
ahr:164 max:172 shoes: Saucony Hurricane 15

The plan was 4K around 3:20, my stomach had other opinion. It was feeling awful during the run ( because of my stomach), and because I couldn't do it. Quite disappointing.
5 PM

Stacionary Bike 17:00 [3]

10 times 30' max 30' rest

Sunday Jan 8, 2017 #

4 PM

Running Off Road 47:45 [3] 10.06 km (4:45 / km) +100m 4:31 / km
ahr:152 max:167

From home, to Naplás-lake and back, on the fields and in the forests. Really enjoyed it.

Saturday Jan 7, 2017 #

Note
slept:9.0

2 PM

Stacionary Bike 30:00 [3]
ahr:104 max:165

10* 30' max 30' rest

Friday Jan 6, 2017 #

Note
slept:9.0 (rest day)

Thursday Jan 5, 2017 #

Note
slept:9.0

4 PM

Running Hard Surface warm up/down 6:56 [2] 1.27 km (5:28 / km) +60m 4:25 / km
ahr:123 max:143 shoes: Saucony Hurricane 15

Running Hard Surface 48:26 [4] 12.0 km (4:02 / km) +240m 3:40 / km
ahr:158 max:174 shoes: Saucony Hurricane 15

8 1,5 km long circle in the Tabán with 40 meters of elevation. The uphills 85% the flat 75, downhill easy. It was a bit icey and I think I could have pushed more.
C • Bírtad volna még?;) 2
5 PM

Running Hard Surface warm up/down 7:21 [1] 1.45 km (5:04 / km) +30m 4:36 / km
ahr:141 shoes: Saucony Hurricane 15

Wednesday Jan 4, 2017 #

Note
slept:10.0

4 PM

Running Off Road 1:26:19 [2] 10.59 km (8:09 / km) +450m 6:43 / km
ahr:129 max:152 shoes: Icebug Anima3

Including some fight in the third green.

Tuesday Jan 3, 2017 #

Note
slept:9.5

Now I feel I am not tired. :)
4 PM

Running Hard Surface warm up/down 17:26 [3] 4.02 km (4:20 / km) +100m 3:51 / km

The uphills felt quite bad, but the flat areas were good. With some speed, after 1 K at flat areas.

Athletics field warm up/down 4:00 [2] 0.48 km (8:20 / km)

Repülők
5 PM

Athletics field 52:40 [5] 7.8 km (6:45 / km)

5x200m 35' 5x200m 36' 35' 34' 33' 32' . 3km with 500m 3:25 and 100m different tasks. 5x200m 40' 39' 38' 37' 36' .
Really good training, good way to start being fast.

Running Soft Surface warm up/down 4:22 [1] 0.74 km (5:54 / km)

Monday Jan 2, 2017 #

Note
slept:9.5

1 PM

Swimming 48:00 [2]

2 km in freestyle.
4 PM

Stacionary Bike 45:00 [3]

With some intervalls.

Sunday Jan 1, 2017 #

Note
slept:8.0 (rest day)

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