Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FerencJonas

In the 7 days ending Feb 16, 2020:

activity	#	time	miles		km		+m
running	7	5:14:41	43.44	(7:15)	69.91	(4:30)	272
orienteering	4	4:04:54	27.14	(9:01)	43.68	(5:36)	639
yoga	2	3:00:00
recovery	5	2:20:00
Total	17	14:39:35	70.58		113.59		911
[1-5]	10	9:19:35

3:01

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» now

Sunday Feb 16, 2020 #

11 AM

running warm up/down 27:06 [2] 4.38 km (6:11 / km) +67m 5:45 / km
ahr:145 max:165 shoes: IceBug Spirit 7 Olx 2.0

Warm up for o intervals (trying to find the start)
Some hopping for ankles.. dealing with big stuff included aswell:D

orienteering intervals 1:06:09 [5] 12.55 km (5:16 / km) +137m 5:00 / km
shoes: IceBug Spirit 7 Olx 2.0

4x2.2km with Daniil starting together on forked courses at max pace
Few min jogging between except before last one, must took my bottle from first start..
Was frustrating sometime, the tapes were hidden or
just Werent there..
Gates were closed which should have been opened..
But generally it was okey
HR belt didnt really work:(

2 PM

recovery 40:00 [0]

Rolling

5 PM

orienteering 34:45 [3] 6.17 km (5:38 / km) +158m 5:00 / km
ahr:158 max:169 shoes: IceBug Spirit 7 Olx 2.0

pretty enjoyable, some minor mistakes, still didnt have the exact plan sometime, or lost the connections with the map for a second and that caused the mistake:/

orienteering 13:19 [4] 2.78 km (4:47 / km) +29m 4:33 / km
shoes: IceBug Spirit 7 Olx 2.0

forest-sprint, was very fun and interesting, i didnt have the full contact only for a second and total collapse.. it happend 4times which is a lot, like 1big then smaller then 1 big then 1smaller again.. the first few controlls went really well..
I got overconfident i guess:/ that leaded to the blackouts.. the last part was grerat aswell:D
heart belt didnt work

Saturday Feb 15, 2020 #

10 AM

orienteering long 57:41 [3] ** 10.61 km (5:26 / km) +315m 4:44 / km
ahr:150 max:169 shoes: IceBug Spirit 7 Olx 2.0

First O training in Portugal, it went quite nice, little mistakes, some problems with managing correctly the routechoices in the end, but a pleasuring start all in all:3

11 AM

running intervals 5:06 [3] 0.79 km (6:27 / km)
shoes: IceBug Spirit 7 Olx 2.0

6x60-90m just after O session

5 PM

orienteering 1:13:00 [3] 11.57 km (6:19 / km)
ahr:161 max:181 shoes: IceBug Spirit 7 Olx

Multitechnique course, went pretty, unfortunately i had to skip a part of the corridor, cause it was so after sunset that coudlnt see much from the map:/

8 PM

recovery 15:00 [0]

Flossing

Friday Feb 14, 2020 #

5 AM

Note

Travelling from Budapest to Arraiolos, throught Brussels, Lisbon and Montemor-o-Novo, arrived there about 17:30..

7 PM

running 47:31 [3] 10.25 km (4:38 / km) +205m 4:13 / km
ahr:154 max:167 shoes: Asics Gel Nimbus 21 2.0

Easy run in Arraiolos, it was dark so couldnt really left the city:/
It was Still nice and refreshing..

Thursday Feb 13, 2020 #

3 PM

running 41:49 [3] 10.0 km (4:11 / km)
ahr:155 max:178 shoes: Asics Gel Nimbus 21 2.0

10k easy in Budapest, just went down to The Duna and ran along, it was pretty nice, a bit corwded the way there and back

running intervals 8:38 [3] 1.59 km (5:26 / km)
shoes: Asics Gel Nimbus 21 2.0

10x100(2,2...)
After 10k easy
Felt pretty nice

4 PM

recovery 10:00 [0]

Cold-hot shower on legs

Wednesday Feb 12, 2020 #

12 PM

running long 1:11:14 [3] 18.0 km (3:57 / km)
ahr:168 max:178 shoes: Asics Gel Ninbus 21

18k easy intense.. was pretty easy Till 9-10 from there i felt it more intense, running against headwind
Felt pretty great overall

1 PM

recovery 15:00 [0]

Flossing after long run

6 PM

yoga 1:30:00 [0]

Loved it

Tuesday Feb 11, 2020 #

1 PM

running warm up/down 13:24 [2] 3.0 km (4:28 / km)
ahr:134 max:158

Warm up for szvese rounds

running 52:03 [3] 11.9 km (4:22 / km)
ahr:170 max:186 shoes: Asics Gel Ninbus 21

10xSZVSE round (270int,230strong uphill,160easy,340int,160easy)
First intenses~3:35-3:46
Strongs~3:00-3:08
Easy~6:28-7:32
Snd. intenses~3:35-3:40
Easy~5:21-6:01
Felt pretty nice, i could feel a restored power from last few days, being ill, lay and lay at home

6 PM

recovery 1:00:00 [0]

Rolling

Monday Feb 10, 2020 #

8 AM

yoga 1:30:00 [0]

Refreshing

10 AM

running 47:50 [3] 10.0 km (4:47 / km)
ahr:144 max:178 (sick) shoes: Asics Gel Nimbus 21 2.0

45-50min easy between 140-150 were the instructions By Atka...
AvgHR was a bit higher i guess around 150, max far less just above 160.. The Belt fucked up a few times losing my hreatbeat then pumped it up..
Still was tiring a bit, but running on treadmill didnt help at all:0 it’s smth terrible to run without oxygen

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