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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 29 days ending Feb 29, 2020:

activity # timemileskm+m
  runing12 8:55:31 72.25(7:25) 116.27(4:36) 1350
  orienteering6 6:03:27 30.02(12:06) 48.32(7:31) 156082c
  Warm up / down7 4:11:07 22.47(11:10) 36.17(6:57) 365
  Streching19 2:50:00
  cardio3 2:45:00
  interval/tempo3 1:11:23 8.79(8:07) 14.15(5:03)
  S&C4 1:05:00
  Joga1 1:00:00
  Total25 28:01:28 133.54 214.91 327582c
  [1-5]25 25:11:28

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Saturday Feb 29, 2020 #

5 PM

runing 30:00 [2] 7.33 km (4:06 / km) +10m 4:04 / km
shoes: Nike Pegasus 35

Thursday Feb 27, 2020 #

5 PM

cardio 10:00 [1]

3.6km ciclyng

S&C 30:00 [3]

Streching 5:00 [0]

Wednesday Feb 26, 2020 #

5 PM

Warm up / down warm up/down 40:00 [1] 4.2 km (9:31 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 26:36 [5] 4.6 km (5:47 / km)
shoes: Nike Pegasus 35

6@3@200/1min

Warm up / down 11:00 [1] 2.25 km (4:53 / km)
shoes: Nike Pegasus 35

Streching 5:00 [0]

9 PM

Note

Playing 2 hours twister is worth a strenght session

Tuesday Feb 25, 2020 #

4 PM

runing 46:55 [2] 11.0 km (4:16 / km) +50m 4:10 / km
shoes: Nike Winflo

I did my first 180° mistake of the year inspite the fact that I did only run in the neighborhood without map:)

S&C 15:00 [3]

Streching 10:00 [0]

Monday Feb 24, 2020 #

5 PM

runing 37:30 [1] 8.0 km (4:41 / km) +50m 4:33 / km
shoes: Brooks

Streching 10:00 [0]

Sunday Feb 23, 2020 #

10 AM

Warm up / down 30:00 [1] 3.0 km (10:00 / km) +80m 8:49 / km
shoes: Inov 8

orienteering 58:46 [3] 6.1 km (9:38 / km) +250m 8:00 / km
18c shoes: Inov 8

Conture
https://photos.app.goo.gl/HM2FEpBVEAwoe6BY8

Warm up / down 12:34 [1] 2.4 km (5:14 / km)
shoes: Inov 8

Streching 10:00 [0]

Saturday Feb 22, 2020 #

10 AM

orienteering 1:31:17 [2] 14.0 km (6:31 / km) +510m 5:31 / km
ahr:159 max:183 6c shoes: Inov 8

Easy long in Jwoc team camp

https://photos.app.goo.gl/gNNUDzPCjEKcvVCJA

Streching 10:00 [0]

3 PM

Warm up / down 22:30 [2] 3.3 km (6:49 / km) +250m 4:57 / km
shoes: Inov 8

orienteering 16:57 [4] 2.22 km (7:38 / km) +60m 6:44 / km
7c shoes: Inov 8

O intercalls 1st
https://photos.app.goo.gl/hGGBxjLSFEZe9Nsw8

Warm up / down 2:00 [1] 0.2 km (10:00 / km)

Jog

orienteering 11:52 [4] 1.45 km (8:11 / km) +20m 7:39 / km
5c shoes: Inov 8

O intercalls 2nd
https://photos.app.goo.gl/Lhz258SwEDRHDnyY7

Warm up / down 2:00 [1] 0.2 km (10:00 / km)

orienteering 11:36 [4] 1.7 km (6:49 / km) +40m 6:06 / km
7c shoes: Inov 8

O intercalls 3rd
https://photos.app.goo.gl/hDE8YsYmFqiG6VdQA

Warm up / down 13:40 [1] 2.45 km (5:35 / km) +10m 5:28 / km
shoes: Inov 8

Streching 10:00 [0]

Friday Feb 21, 2020 #

4 PM

Joga 1:00:00 [1]

Thursday Feb 20, 2020 #

3 PM

runing intervals 54:36 [4] 13.05 km (4:11 / km) +60m 4:05 / km
ahr:156 max:178 shoes: Nike Pegasus 35

4km easy
2km fast 7:04
0.7km easy 3:10
2km fast 7:10 with wind and some up and down
Jog home
I ran it in the fields of Felsőrákos, so it wasn't so fast ground

Streching 10:00 [0]

Wednesday Feb 19, 2020 #

4 PM

runing 48:08 [2] 10.75 km (4:29 / km) +95m 4:17 / km
ahr:143 max:160 shoes: Brooks

With some short deep climbing and terrain raning

Streching 10:00 [0]

Tuesday Feb 18, 2020 #

4 PM

Warm up / down 30:00 [1] 4.3 km (6:59 / km) +5m 6:56 / km
shoes: Nike Pegasus 35

interval/tempo intervals 17:57 [5] 5.05 km (3:33 / km)
shoes: Nike Pegasus 35

5km 200/133m on Mogyoródi Sportpálya
fast 200s in the first 3km 39-40, in the 4th 38, in the last 36
splits: 3:44 3:39 3:39 3:31 3:24

Warm up / down 14:34 [3] 3.22 km (4:31 / km) +10m 4:27 / km
shoes: Nike Pegasus 35

Streching 10:00 [0]

Monday Feb 17, 2020 #

6 PM

runing 41:44 [1] 9.0 km (4:38 / km) +55m 4:30 / km
ahr:133 max:152 shoes: Brooks

6.67km 30min
8@30-50m runing drills w 30m jog
4@ 100m
Wdown run

Streching 10:00 [0]

Sunday Feb 16, 2020 #

9 AM

orienteering 30:50 [1] *** 3.5 km (8:49 / km) +90m 7:48 / km
5c shoes: Inov 8

Put out some controll for the training
10 AM

Warm up / down 4:00 [1] 0.7 km (5:43 / km)
shoes: Inov 8

orienteering 1:25:00 [3] *** 10.6 km (8:01 / km) +280m 7:05 / km
16c shoes: Inov 8

Run with my mentee, and I only lead a small part of it.
And there was lots of standinding in the contolls

https://photos.app.goo.gl/QA2gr96GScRP2DpG6

Warm up / down 2:30 [1] 0.45 km (5:33 / km)
shoes: Inov 8

Saturday Feb 15, 2020 #

11 AM

Warm up / down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov 8

orienteering 57:09 [3] *** 8.75 km (6:32 / km) +310m 5:33 / km
18c shoes: Inov 8

TTEV A course
With some race speed part and otherwise moderate speed

https://photos.app.goo.gl/aTPYNoLzda9728TM7

Warm up / down 5:19 [1] 1.0 km (5:19 / km)
shoes: Inov 8

Streching 5:00 [0]

Friday Feb 14, 2020 #

5 PM

runing 31:30 [3] 7.0 km (4:30 / km) +20m 4:26 / km
shoes: Nike Pegasus 35

2km
3km 150/50 3:45 58 45
2km

Streching 10:00 [0]

Wednesday Feb 12, 2020 #

6 PM

runing 30:00 [2] 6.42 km (4:40 / km) +5m 4:39 / km
shoes: Brooks

Getting better

Streching 10:00 [0]

Tuesday Feb 11, 2020 #

5 PM

runing 20:48 [1] 4.08 km (5:06 / km) +20m 4:59 / km
shoes: Nike Pegasus 35

Ill

Saturday Feb 8, 2020 #

7 PM

cardio (football) 2:00:00 [3]

Thursday Feb 6, 2020 #

8 AM

cardio 35:00 [1]
(injured)

15m eliptical trainer
CC2 500m
15m eliptical trainer

S&C 10:00 [2]

Streching 10:00 [0]

Wednesday Feb 5, 2020 #

Note
(injured)

5 PM

Warm up / down 35:00 [2] 4.2 km (8:20 / km) +10m 8:14 / km
(injured) shoes: Nike Winflo

interval/tempo intervals 26:50 [5] 4.5 km (5:58 / km)
shoes: Nike Pegasus 35

6@3@200/1min
34.4 32.4 30.9
34.1 31.4 31.1
33.9 31.8 30.8
34.5 32.1 29.8
32.9 30.3 28.8

Warm up / down 16:00 [2] 3.3 km (4:51 / km)
shoes: Nike Pegasus 35

Streching 5:00 [0]

Tuesday Feb 4, 2020 #

4 PM

runing 44:55 [2] 10.3 km (4:22 / km) +60m 4:14 / km
ahr:145 max:161 (injured) (sick) shoes: Nike Winflo

45min under Mátyásföld airport. Big wind.

S&C 10:00 [2]

Streching 10:00 [0]

Monday Feb 3, 2020 #

Note
(injured) (sick)

Felt tired and a bit ill so a day off:(

Sunday Feb 2, 2020 #

12 PM

runing 37:10 [1] 8.04 km (4:37 / km) +65m 4:27 / km
ahr:128 max:140 (injured) shoes: Brooks

It was nice to run in the middle of winter in summer clothes outside and enjoying some beauty sunshine even if it was a bit too windy

Streching 15:00 [0]

Saturday Feb 1, 2020 #

9 AM

runing long 1:52:15 [3] 21.3 km (5:16 / km) +860m 4:23 / km
ahr:146 max:176 (injured) shoes: Inov 8

5km wup, 3min exercises, 3+3 Q-valley, and some more run
with Máté

Streching 5:00 [0]

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