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Training Log Archive: christian_o

In the 7 days ending Aug 12, 2018:

	activity	#	time	miles		km		+m
	orienteering	3	2:00:06	9.2	(13:04)	14.8	(8:07)	550	10 /	23c	43%
	running	2	53:45	4.72	(11:23)	7.6	(7:04)
	stretching	3	40:00
	warm up	1	35:00	2.24		3.6
	cooldown	1	4:00	0.5	(8:03)	0.8	(5:00)
	Total	5	4:12:51	16.65		26.8		550	10 /	23c	43%
averages - sleep:8.5 weight:60.2kg

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Friday Aug 10, 2018 #

Note
(injured) (rest day)

I might have injured my tighs, but I hope it is only because of the 200s and I will be fine tomorrow.

C • Feri had the same problem t... 1

Thursday Aug 9, 2018 #

9 AM

warm up 15:00 [3] 3.0 km (5:00 / km)
slept:8.0 shoes: Asics Gel-Cumulus 18

warm up 10:00 [1]

Some stretching and gymnastics with the others, under the leadership of Attila.

warm up intervals 10:00 [4] 0.6 km (16:40 / km)
shoes: Asics Gel-Cumulus 18

6x100m
Two fast pace, two with increasing pace (max 30m), and two fast pace

running intervals 25:00 [5] 1.4 km (17:51 / km)
shoes: Asics Gel-Cumulus 18

Probably the hardest training since I came back to running. It was supposed to be a fast interval training but I just didn't feel it after the first 300. Very bad results, I think I gave it up inside, which can be seen in the results:

200m: 28s
300m: 48s
400m: 80s (wtf??)
300m: 60s (same -.-)
200m: 31s

Hopefully, it will get better, and I will have legs to run with. So keeping my head high.

cooldown 4:00 [2] 0.8 km (5:00 / km)
shoes: Asics Gel-Cumulus 18

No power in the legs nor in the lugs. I was just dragging myself on the track.

stretching 10:00 [1]

Some stretching:
10s 15s 20s 25s (The usual Attila style thing)

Wednesday Aug 8, 2018 #

8 PM

running long 28:45 [4] 6.2 km (4:38 / km)
slept:9.0 weight:60.2kg shoes: Asics Gel-Cumulus 18

Recovery run after the training camp. I slept until 10 o'clock and at that time the temperature was already 33 °C, so I had to wait until the evening to have bearable conditions for a run.
It was a nice refreshment for my legs at this faster pace.

stretching 15:00 [1]

Attila's stretching routine right after the run.

Tuesday Aug 7, 2018 #

9 AM

orienteering (training camp) 30:00 [4] 4.5 km (6:40 / km) +90m 6:04 / km
shoes: IceBug Zeal 2 RB9X

Forest running on a map with no course, only points.

Monday Aug 6, 2018 #

9 AM

orienteering long (training camp) 1:10:00 [3] *** 8.0 km (8:45 / km) +350m 7:11 / km
spiked:8/14c shoes: IceBug Zeal 2 RB9X

Training Camp Day4 - Morning

Long recovery run with Piotrek together. He let me lead on most on the legs, and I managed to do great ones too. Nice practice to use the compass in the green better, and also some control picking, but a lot of road running too.

stretching 15:00 [1]

2 PM

orienteering (training camp) 20:06 [5] *** 2.3 km (8:44 / km) +110m 7:03 / km
spiked:2/9c shoes: IceBug Zeal 2 RB9X

Afternoon training: A small race between ourselves.
I did a bigger mistake to control 4 and I was very bad at picking the controls leaving 15-30 seconds at almost every control. This is definitely something I must get better at.

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