Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FerencJonas

In the 7 days ending Jan 26, 2020:

activity	#	time	miles		km		+m
recovery	12	7:40:00
running	8	6:09:36	43.49	(8:30)	69.99	(5:17)	1220
cross-country skiing	1	3:00:00	8.7	(20:41)	14.0	(12:51)	200
strenght & core	2	2:10:00
orienteering	1	56:50	4.18	(13:35)	6.73	(8:27)	162
preparation	2	35:00
Total	24	20:31:26	56.37		90.72		1582
[1-5]	11	12:16:26

4:50

0:00

» now

Saturday Jan 25, 2020 #

Note
(rest day)

chillin out, till Viv's prom has started afternoon, then was dancing a lot, took it as a training:p
was walking a lot aswell:'D

Friday Jan 24, 2020 #

10 AM

preparation 10:00 [0]

Ankles warmed up for cross running

11 AM

running warm up/down 22:52 [2] 3.85 km (5:56 / km) +31m 5:43 / km
ahr:132 max:153 shoes: IceBug Spirit 7 Olx 2.0

3.2jog there,
Some drills, gymnastics

running 46:04 [4] 9.41 km (4:54 / km) +420m 4:00 / km
ahr:151 max:178 shoes: IceBug Spirit 7 Olx 2.0

Avg HR fucked up i guess
Running with Piotrek, first 2 mine, 2. Two him then me then he again, pushing the last one..
Started a bit slower Than last time and Speeded up beating our previous laps with around 10seconds each.. very satisfied in the end..
Last strong training..

12 PM

running warm up/down 19:33 [1] 3.45 km (5:40 / km) +42m 5:20 / km
ahr:109 max:147 shoes: IceBug Spirit 7 Olx 2.0

Cool down after corss training.. not that tired as last time after it:0

recovery 25:00 [0]

Bit stretching of calves, flossing

4 PM

strenght & core 1:10:00 [4]

Massive leg workout

5 PM

recovery 50:00 [0]

Rolling

7 PM

Note

19:40 start from Jelenia Góra to Praha, changing bus (1hour), start from
There at 23:30 and sleeping Till Budapest, 6am.. arrive to Szeged around 8-9 hopefully

Thursday Jan 23, 2020 #

10 AM

running long 1:24:23 [3] 18.0 km (4:41 / km) +342m 4:17 / km
ahr:148 max:177 shoes: Asics Gel Nimbus 21 2.0

Start at 10:38
85min easy, wasnt that easy At some parts (uphills for example, being tired a bit after last week)
Still was fun, running with Piotrek, checked a nice waterfall and crossed some streams as adventures:D

12 PM

recovery 20:00 [0]

Flossing

4 PM

running 30:02 [1] 5.56 km (5:24 / km) +104m 4:56 / km
ahr:130 max:173 shoes: Asics Gel Nimbus 21 2.0

30m easy with Piotrek..
Mixed feelings, pretty tired after all

5 PM

recovery 1:10:00 [0]

Rolling

9 PM

recovery 20:00 [0]

Massage

Wednesday Jan 22, 2020 #

11 AM

cross-country skiing 3:00:00 [2] 14.0 km (12:51 / km) +200m 12:00 / km

first time ever, 1-1,5 hour practicing then, around 20 min rest (not included), i could really just enjoy it the second part, after i got some skills:o
my watch fucked up so just tried to count the distance and climb, based on some splits..
but it was a pretty nice eperience in the end:))

6 PM

recovery 40:00 [0]

20m flossing, 20m massage on warm legs

7 PM

recovery 1:10:00 [0]

rolling

Tuesday Jan 21, 2020 #

11 AM

running warm up/down 20:00 [2] 3.2 km (6:15 / km) +30m 5:58 / km
ahr:146 max:160 shoes: Asics Gel Nimbus 21 2.0

2,8 jog there, some drills, gimnastics

running intervals 35:25 [4] 8.89 km (3:59 / km) +98m 3:47 / km
ahr:160 max:176 shoes: Asics Gel Nimbus 21 2.0

6x5min strong-intense with Piotrek.. to 3:50 (Speed up a bit after 4th if we feel so) with down and uphills, some ice at some parts of the road.. 1m jogging as rest between..

3:47, 3:45, 3:42, 3:43, 3:35, 3:21

Felt pretty okey and light..

running warm up/down 12:32 [1] 2.33 km (5:23 / km) +27m 5:05 / km
ahr:135 max:158 shoes: Asics Gel Nimbus 21 2.0

Jog back to accomodation as cool down

12 PM

recovery 25:00 [0]

Flossing

3 PM

recovery 30:00 [0]

Massage

4 PM

running warm up/down 20:00 [1] 3.22 km (6:13 / km) +40m 5:51 / km
ahr:121 max:141 shoes: Asics Gel Nimbus 21 2.0

20min jog, warm up for massive leg workout

5 PM

strenght & core 1:00:00 [4]

Massive leg workout

6 PM

recovery 30:00 [0]

Rollin after leg work

Monday Jan 20, 2020 #

10 AM

preparation 25:00 [0]

Finished at 10:45
Ankle, rolling

11 AM

running warm up/down 19:17 [2] 2.85 km (6:46 / km)
ahr:131 max:150 shoes: IceBug Acceleritas7 M

Warm up for o course..
2.8 jogging, some hopping for ankles in the end..

orienteering 56:50 [2] 6.73 km (8:27 / km) +162m 7:32 / km
ahr:137 max:167 shoes: IceBug Acceleritas7 M

Maybe because of the slow pace but couldnt really get into the course:/
There wasnt roads on the map, the forest was nice and snowy, cold and dense at some parts..

running warm up/down 8:07 [1] 1.37 km (5:55 / km) +25m 5:26 / km
ahr:134 max:165 shoes: IceBug Acceleritas7 M

Cool down after O course, ended around 12:40 in reality

12 PM

recovery 20:00 [0]

Rolling with warm muscles after shower

4 PM

running warm up/down 13:14 [1] 1.9 km (6:58 / km) +20m 6:37 / km
ahr:126 max:149 shoes: Asics Gel Nimbus 21 2.0

warm up for tinrevl training..
1.5 jogging
some drillss after..

running intervals 25:51 [3] 4.32 km (5:59 / km) +10m 5:55 / km
ahr:142 max:167 shoes: Asics Gel Nimbus 21 2.0

2x5x200
strong-intense
on snowy, a bit uphill road
rest between reps was around 1:45-55,
5min between the sets

35,35,33,35,36,36,37,35,36,37

felt pretty easy but refreshing aswell..

running warm up/down 12:16 [1] 1.64 km (7:29 / km) +31m 6:50 / km
ahr:126 max:159 shoes: Asics Gel Nimbus 21 2.0

jogging back to accomodation after intervals..

5 PM

recovery 1:00:00 [0]

rolling

« Earlier | Later »