Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lilicob

In the 7 days ending Aug 11, 2018:

activity	#	time	miles		km		+m
orienteering	5	4:12:03	11.93	(21:08)	19.2	(13:08)	810
running	5	2:04:20	12.27		19.75
swimming	1	26:00	0.41	(1:02:50)	0.67	(39:02)
gym	1	25:00	2.11	(11:50)	3.4	(7:21)
Sick day	1	5:00	0.5	(10:04)	0.8	(6:15)
Total	11	7:12:23	27.23		43.82		810

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Saturday Aug 11, 2018 #

9 AM

running long 42:00 [4] 8.0 km (5:15 / km)
shoes: Asics Gel-Lyte Phoenix 8

Today I ran with our coach Attila. The first 2 kms were in 5.30. The others between 4.57-5.00. In the last kilometer I changed my pace into faster. Well, I shouldn’t have. After 200 m the air got stuck in my chest and I couldn’t breath. I got real slow and even stopped for 1-2 s. Not a good run.

Friday Aug 10, 2018 #

running hills (Stapping) 20:00 [3]
shoes: Asics Gel-Lyte Phoenix 8

Stapping for 20 minutes. I don't really know how much it was.

9 AM

running 33:00 [3] 6.0 km (5:30 / km)
shoes: Asics Gel-Lyte Phoenix 8

At first, 6 km today. It was so hot, my knees hurt so bad so that running was shitty.

Thursday Aug 9, 2018 #

9 AM

gym 15:00 [3] 2.8 km (5:21 / km)
shoes: Asics Gel-Lyte Phoenix 8

Warm up with the guys. I run with the boys in a kinda fast pace so in the end I got slower a bit.

gym 10:00 [2] 0.6 km (16:40 / km)
shoes: Asics Gel-Lyte Phoenix 8

6 x 100 meters. 2 dashy, 2 increasing pace, 2 dashy again.

running 3:02 [4] 1.0 km (3:02 / km)
shoes: Asics Gel-Lyte Phoenix 8

Today’s session was an intermediate distance.
At the first 2 runs I didn’t listen to it, but after Attila said how we should run it (200m: full strength, 300m start fast and leave power to the last 100m) then I ran like that. Okay, the second 300m was exactly the same time as the first one, but I didn’t feel as tired after it as after the first one. Ohh and the second 200m: a younger girl started ahead of me so I couldn’t strart it fast enough, she just stayed in front of me for about one second after the start..
My times:
200m: 35s
300m: 55s
300m: 55s
200m: 37s

Sick day 5:00 [2] 0.8 km (6:15 / km)
shoes: Asics Gel-Lyte Phoenix 8

Cooling down by running two laps on the course. The octopus feeling came back. I could not control my limbs.

3 PM

swimming 26:00 [3] 0.67 km (39:02 / km)

Slow swimming in the afternoon. I swam 10 rounds in the pool. (1 round is 66,6m). Had 1 small rest at the half.

Wednesday Aug 8, 2018 #

2 PM

running 26:18 [2] 4.75 km (5:32 / km)
shoes: Asics Gel-Lyte Phoenix 8

Recovery run after training camp. Felt totally bad. Both of my knees hurt so bad. Btw it was 33 °C.

Tuesday Aug 7, 2018 #

10 AM

orienteering (Training camp) 40:00 [3] 3.2 km (12:30 / km) +100m 10:49 / km
shoes: Innov8 X talon 212

Training camp day 5.
Last day of training. It was a 'chocolate course'. At every point, there were 8 chocs. So if we were fast enough we could get some. In the end, I got 3.

2 PM

orienteering (Training camp) 29:46 [3] * 2.0 km (14:53 / km) +95m 12:02 / km
shoes: Innov8 X talon 212

Training camp day 4 afternoon running.
I ruined it soo much. At first, it was okay but to the 4th control, I went back to a road. I've shouldn't. I met another girl and we went together. so we went slowly and went to the wrong depression.

Monday Aug 6, 2018 #

10 AM

orienteering (Training camp) 1:10:00 [3] ** 6.5 km (10:46 / km) +230m 9:09 / km
shoes: Innov8 X talon 212

Training camp day 4 morning running.
It was a long running in pairs. I ran with Reb. Actually, we walked a lot, unfortunately... Technically went well. One mistake to the 9th control.

Sunday Aug 5, 2018 #

10 AM

orienteering (Training camp) 19:56 [3] * 1.6 km (12:27 / km) +90m 9:43 / km
shoes: Innov8 X talon 212

Training camp day 3 morning running part 1.
I went to the first course (C) with my trainer. To the second point, I had a big mistake, I didn't use my compass so I went too left. The other points were quite good.

orienteering (Training camp) 19:07 [3] * 1.4 km (13:39 / km) +70m 10:55 / km
shoes: Innov8 X talon 212

Training camp day 3 morning running part 2.
The second course was the D course. I started quite slowly but went well. Not in a fast pace but technically good.

orienteering (Training camp) 18:14 [3] * 1.2 km (15:12 / km) +60m 12:09 / km
shoes: Innov8 X talon 212

Training camp day 3 morning running part 3.
Not the best one. I was searching for the first control too long. The others went better. Still not a fast pace.

orienteering (Training camp) 25:00 [3] * 1.0 km (25:00 / km) +80m 17:51 / km
shoes: Innov8 X talon 212

Training camp day 3 morning running part 4.
Worts one I think. I went with Chris and Berc. Big mistake to the first point after that mostly we were just walking. I felt really tired.

2 PM

orienteering (Training camp) 30:00 [3] 2.3 km (13:03 / km) +85m 11:01 / km
shoes: Innov8 X talon 212

Training camp day 3 afternoon running.
It was like POCS in Hungary. We had groups with like 20 point. There were controls which everybody had to get, and others which we decided who has to get. This course went really good. Technically no mistake.

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