Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 30 days ending Nov 30, 2019:

activity

time

miles

runing

7:42:42

64.68

(7:09)

104.1

(4:27)

783

Warm up / down

7:20:07

35.84

(12:17)

57.68

(7:38)

interval/tempo

2:56:32

30.0

(5:53)

48.28

(3:39)

Streching

1:50:00

orienteering

1:40:41

13.4

(7:31)

21.56

(4:40)

260

75c

cardio

1:23:00

S&C

55:07

BBA

25:00

Total

24:13:09

143.92

231.62

1043

75c

[1-5]

22:38:09

1:25

0:00

» now

Saturday Nov 30, 2019 #

BBA 10:00 [1]

4 PM

runing 43:05 [2] 10.0 km (4:19 / km) +46m 4:13 / km
shoes: Nike Winflo

Some off trail section during the run
# I felt my belly during the run mostly in the begining :(

S&C 10:00 [2]

Streching 10:00 [0]

Friday Nov 29, 2019 #

4 PM

Warm up / down warm up/down 35:00 [1] 4.3 km (8:08 / km)
shoes: Adidas Ultraboost

interval/tempo tempo 21:05 [5] 6.1 km (3:27 / km)
ahr:172

6km (5km 150/50 and 1 fast)
3:35 3:34 3:36 3:37 3:36 3:05

Warm up / down warm up/down 24:00 [1] 3.5 km (6:51 / km)
shoes: Nike Pegasus 35

400jog, 4*150, 2,5km jog

Streching 5:00 [0]

Thursday Nov 28, 2019 #

6 PM

runing 30:26 [1] 6.66 km (4:34 / km) +50m 4:24 / km

Streching 5:00 [0]

Wednesday Nov 27, 2019 #

6 PM

runing 39:27 [2] 8.0 km (4:56 / km) +14m 4:53 / km

1.5km jog followed by 2km with runing drills and between that jog and in the end 2 fast 100m. After it some easy km as warm down.
Continuous runing in the full sess. So no standing.

Streching 5:00 [0]

Tuesday Nov 26, 2019 #

5 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 23:42 [5] 6.35 km (3:44 / km)
shoes: Nike Pegasus 35

3k/2min 2k/2min 1k
9:59 6:32 3:10
The last one alone and the first two with Marci and Laci

Warm up / down warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Nike Pegasus 35

Monday Nov 25, 2019 #

3 PM

runing 31:45 [2] 7.04 km (4:31 / km) +10m 4:29 / km

With some slalom runing

S&C 10:00 [2]

Streching 15:00 [0]

Sunday Nov 24, 2019 #

5 PM

runing long 1:03:04 [3] 15.0 km (4:12 / km) +92m 4:05 / km
shoes: Nike Pegasus 35

Streching 5:00 [0]

Saturday Nov 23, 2019 #

1 PM

runing 47:34 [2] 9.7 km (4:54 / km) +306m 4:14 / km
shoes: Nike Pegasus 35

Hilly run at Normafa with some deep climb

Friday Nov 22, 2019 #

5 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km)
shoes: Adidas Ultraboost

interval/tempo tempo 26:03 [4] 7.1 km (3:40 / km)
shoes: Nike Pegasus 35

6km (3km 200/100, 3km 150/50) /1min 1km fast
3:42 3:41 3:41 3:42 3:35 3:31 (sum: 21:54) 3:00

Warm up / down warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Nike Pegasus 35

6*80m
2,5km jog
some stretching

Thursday Nov 21, 2019 #

6 PM

runing 38:00 [2] 8.4 km (4:31 / km) +40m 4:25 / km

Streching 15:00 [1]

Wednesday Nov 20, 2019 #

5 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 24:16 [5] 6.4 km (3:47 / km)
shoes: Nike Pegasus 35

3km /2:11 2km /2:16 1km
10:02 (3:20 3:21 3:21), 6:38 (3:22 3:16), 3:07

Warm up / down warm up/down 8:12 [1] 1.33 km (6:10 / km)
shoes: Nike Pegasus 35

Tuesday Nov 19, 2019 #

6 PM

cardio 33:00 [2]

11km elipto
500m CC2

Streching 10:00 [0]

Monday Nov 18, 2019 #

9 AM

cardio 10:00 [1]

Elipto trainer 3.2km

runing 27:55 [2] 6.3 km (4:26 / km)
shoes: Nike Pegasus 35

Easy runing from home some fast 100m at the track

S&C 25:00 [3]

10min warm up excercises
5min runing drills
10min strengthening exercise

Streching 10:00 [0]

Sunday Nov 17, 2019 #

2 PM

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

interval/tempo race 19:08 [5] 5.46 km (3:30 / km)
shoes: Inov 8

National Cross Country League bad run.
Too fast start, so after it the runing felt awful.

Warm up / down warm up/down 7:35 [1] 1.5 km (5:03 / km)
shoes: Nike Pegasus 35

Streching 15:00 [0]

Wednesday Nov 13, 2019 #

9 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 21:40 [5] 5.5 km (3:56 / km)
shoes: Nike Pegasus 35

5×3×200 /1min (slow faster fast)

0:34.4 0:33.3 0:31.3 0:33.8 0:32.2 0:30.3 0:33.5 0:32.0 0:30.4 0:32.5 0:30.6 0:28.9 0:31.2 0:28.8 0:28.9

Warm up / down warm up/down 7:39 [1] 1.5 km (5:06 / km)

After it some stretch

Tuesday Nov 12, 2019 #

9 PM

Warm up / down 14:15 [1] 3.0 km (4:45 / km)

After it 10min stretching

Streching 10:00 [0]

Sunday Nov 10, 2019 #

11 AM

Warm up / down warm up/down 25:00 [1] 2.6 km (9:37 / km)
shoes: Nike Pegasus 35

orienteering race 51:48 [4] *** 12.9 km (4:01 / km) +60m 3:55 / km
39c shoes: Nike Pegasus 35

https://photos.app.goo.gl/sMdRy9ba7YFDyqpD6

Warm up / down warm up/down 5:08 [1] 1.0 km (5:08 / km)
shoes: Nike Pegasus 35

Saturday Nov 9, 2019 #

11 AM

Warm up / down 28:00 [1] 2.2 km (12:44 / km)
shoes: Nike Pegasus 35

Warm up for Barcelona city race

orienteering race 38:48 [4] *** 7.16 km (5:25 / km) +200m 4:45 / km
24c shoes: Nike Pegasus 35

Mid distance city race at park güell
Slow first part with some mistake at the forest
But in the and I speed up and dind't made any mistake at the easy city part

orienteering 10:05 [2] ***** 1.5 km (6:43 / km)
12c shoes: Nike Pegasus 35

Indoor "race" as warm down
https://photos.app.goo.gl/Jbk1m3YEhkzFVpHS7

Thursday Nov 7, 2019 #

6 PM

Warm up / down warm up/down 5:06 [1] 1.0 km (5:06 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 18:20 [4] 5.25 km (3:30 / km)
shoes: Nike Pegasus 35

I don't had much time, so the only warm up was the 1km jog, therefore in the begining I ran slower.
3km tempo, 1:45 jog, 2km tempo
3:43 3:40 3:44
3:19 3:17

Warm up / down 5:12 [1] 1.05 km (4:57 / km)
shoes: Nike Pegasus 35

After it 5min stretch