Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Aug 11, 2019:

	activity	#	time	miles		km		+m
	Warm up / down	6	3:21:40	11.37		18.3
	orienteering	4	2:29:50	16.28	(9:12)	26.2	(5:43)	830	66c
	cardio	4	1:36:54	20.88	(12.9/h)	33.6	(20.8/h)
	runing	3	1:12:27	10.1	(7:10)	16.26	(4:27)	57
	Streching	6	45:00
	interval/tempo	1	20:20	3.24	(6:16)	5.22	(3:54)
	Total	10	9:46:11	61.88		99.58		887	66c
	[1-5]	10	9:01:11
averages - sleep:8.3 rhr:42

1:55

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Sunday Aug 11, 2019 #

11 AM

Warm up / down warm up/down 18:00 [1] 1.6 km (11:15 / km)
shoes: Inov 8

orienteering race 1:00:23 [4] **** 9.9 km (6:06 / km) +360m 5:10 / km
ahr:160 max:180 17c rhr:41 slept:8.5 shoes: Inov 8

Karst cup 4th stage
Some small mistakes and none optimal route choice.

https://photos.app.goo.gl/c3R39MUxet9JAz1k8

Warm up / down warm up/down 5:40 [1] 1.0 km (5:40 / km)

Saturday Aug 10, 2019 #

10 AM

Warm up / down warm up/down 30:00 [1] 2.3 km (13:03 / km)
shoes: Inov 8

orienteering race 25:54 [5] *** 4.3 km (6:01 / km) +180m 4:59 / km
ahr:168 max:184 15c rhr:41 slept:9.0 shoes: Inov 8

Karst cup 2nd day
Hard effort from the start. Some small (10-20sec) mistakes.
Maybe my biggest time loose was in the last contoll punching, because I ran too fast so the SIAC didnt worked so I had to went back.

https://photos.app.goo.gl/NMYeyTG8iLmDoo8H7

Warm up / down warm up/down 3:00 [1] 0.6 km (5:00 / km)

Streching 5:00 [0]

5 PM

Warm up / down warm up/down 28:00 [1] 2.6 km (10:46 / km)
shoes: Nike Pegasus 35

orienteering race 13:00 [5] *** 3.6 km (3:37 / km) +20m 3:31 / km
ahr:177 max:189 17c shoes: Nike Pegasus 35

Karst cup 3rd etap Sprint
One 10-12sec mistake
I won 1sec ahead Tomi

https://photos.app.goo.gl/EqsS2dT6seho9mqZA

Warm up / down warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Nike Pegasus 35

Streching 5:00 [0]

Friday Aug 9, 2019 #

Event: Slovak Karst Cup

10 AM

Warm up / down warm up/down 30:00 [1] 2.0 km (15:00 / km)
shoes: Inov 8

orienteering race 50:33 [4] *** 8.4 km (6:01 / km) +270m 5:11 / km
ahr:168 max:184 17c rhr:44 slept:7.5 shoes: Inov 8

Karst cup 1st day
It was a good run only some small mistakes and maybe some none optimal route choice.

https://photos.app.goo.gl/9XRzE483EU5B5iJK6

Warm up / down warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Inov 8

Streching 8:00 [0]

Thursday Aug 8, 2019 #

10 AM

cardio (cycling) 30:44 [1] 11.0 km (21.5 kph)
ahr:82 max:114

indoor cycling

Wednesday Aug 7, 2019 #

5 PM

cardio (cycling) 14:00 [1] 3.88 km (16.6 kph)

runing 34:19 [2] 8.0 km (4:17 / km) +12m 4:15 / km
ahr:141 max:161 rhr:45 slept:7.7 shoes: Nike Pegasus 35

Warm up / down 25:00 [2]

exercises, runing drills

Warm up / down warm up/down 10:00 [1] 2.0 km (5:00 / km)

10*100, 1km warm down

Streching 10:00 [0]

6 PM

cardio (cycling) 12:27 [2] 3.72 km (17.9 kph)

Tuesday Aug 6, 2019 #

5 PM

Warm up / down warm up/down 40:00 [2] 4.2 km (9:31 / km)
shoes: Adidas Ultraboost

3km (12:15), exercises, some running drills, 10*100

interval/tempo intervals (track) 18:30 [5] 4.6 km (4:01 / km)
ahr:168 max:188 shoes: Nike Pegasus 35

3000m (150/50) /3min, 4*200m /1:00-1:15 back jog
3:26 3:26 3:22 (sum:10:14)
32.4 30.9 29.3 28.4

interval/tempo 1:50 [3] 0.62 km (2:57 / km)
shoes: Nike Pegasus 35

4*150m increasing speed

runing warm up/down 6:54 [1] 1.41 km (4:54 / km)
shoes: Nike Pegasus 35

Streching 10:00 [0]

Monday Aug 5, 2019 #

10 AM

cardio (cycling) 39:43 [1] 15.0 km (22.7 kph)

indoor cycling

11 AM

runing 31:14 [1] 6.85 km (4:34 / km) +45m 4:25 / km
ahr:136 max:160 rhr:41 slept:9.0

easy run (in the midle of it there was some stairs climbing)

Streching 7:00 [0]

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