Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lilicob

In the 7 days ending May 24, 2020:

activity	#	time	miles		km		+m
running	6	6:16:18	42.63	(8:50)	68.6	(5:29)	289
recovery	3	3:03:00
orienteering	1	1:47:17	7.82	(13:43)	12.59	(8:31)	64
stretching	3	1:00:00
cycling	2	46:06	6.23	(8.1/h)	10.02	(13.0/h)
Total	14	12:52:41	56.68		91.21		353
[1-5]	9	8:49:41

2:39

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» now

Sunday May 24, 2020 #

10 AM

running long 1:20:28 [3] 16.01 km (5:02 / km) +10m 5:01 / km
ahr:158 max:168

long run along Fehér-tó. pretty nice but felt pretty dead.

7 PM

stretching 20:00 [0]

Saturday May 23, 2020 #

10 AM

orienteering warm up/down 8:13 [1] 1.43 km (5:45 / km)

orienteering 1:39:04 [3] 11.16 km (8:53 / km) +64m 8:38 / km
ahr:148 max:175

again a memory course in pairs in Ásotthalom. Was harder then last week. Had pretty much mistakes.

Friday May 22, 2020 #

9 AM

recovery (massage) 1:15:00 [0]

11 AM

running 31:29 [2] 5.97 km (5:16 / km)

easy recovery

Thursday May 21, 2020 #

4 PM

running tempo 1:09:10 [3] 14.0 km (4:56 / km) +28m 4:53 / km
ahr:164 max:185

10 km easy (5.09/km)
2 km medium (4.32/km)
2 km strong (4.20/km) couldnt do faster felt really tired at the end.

8 PM

stretching 20:00 [0]

Wednesday May 20, 2020 #

4 PM

cycling 21:25 [1] 5.03 km (14.1 kph)

5 PM

running warm up/down 9:35 [2] 2.02 km (4:45 / km)

running warm up/down (stides) 5:06 [3] 0.64 km (7:58 / km)

running hills 55:22 [5] 7.99 km (6:56 / km) +213m 6:07 / km
ahr:138 max:171

again (800 medium, 4x uphills)x4 and strong 930m
My times: 3.19, 17, 18, 19, 19, 3.17, 19, 19, 19, 19, 3.18, 18, 19, 19, 19, 3.18, 18, 20, 19, 20, 3.32.

running warm up/down 5:06 [1] 0.81 km (6:18 / km)

6 PM

cycling 24:41 [1] 4.99 km (12.1 kph)

7 PM

stretching 20:00 [0]

recovery (foam rolling) 18:00 [0]