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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Feb 28:

activity # timemileskm+m
  runing5 2:08:45 17.96(7:10) 28.9(4:27) 140
  Warm up / down5 1:42:15 6.21 10.0 358c
  orienteering2 1:25:50 9.32(9:13) 15.0(5:43) 32040c
  Streching4 40:00
  cardio1 35:00
  interval/tempo1 23:40 3.11(7:37) 5.0(4:44)
  S&C1 5:00
  Total7 7:00:30 36.6 58.9 49548c
  [1-5]7 6:20:30

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MoTuWeThFrSaSu

Sunday Feb 28 #

10 AM

Warm up / down 15:00 [2] ** 2.0 km (7:30 / km) +20m 7:09 / km
8c shoes: Nike Winflo

Mobo

orienteering 29:00 [3] ** 5.5 km (5:16 / km) +70m 4:57 / km
21c shoes: Nike Winflo

Gödöllö egyetemváros sprint

runing 8:00 [3] 2.0 km (4:00 / km) +10m 3:54 / km
shoes: Nike Winflo

Kirchoffer minimaraton 2kör aerob speed for fun

Warm up / down 5:15 [2] 1.05 km (5:00 / km) +5m 4:53 / km
shoes: Nike Winflo

Streching 10:00 [0]

Saturday Feb 27 #

11 AM

Warm up / down 10:00 [2] 1.0 km (10:00 / km) +10m 9:31 / km
shoes: Inov 8

1km wup, ~5min wup exercises

orienteering 56:50 [3] **** 9.5 km (5:59 / km) +250m 5:17 / km
19c shoes: Inov 8

Warm up / down 7:00 [1] 1.15 km (6:05 / km)
shoes: Inov 8

Friday Feb 26 #

6 PM

runing 23:40 [2] 5.05 km (4:41 / km) +25m 4:34 / km
shoes: Nike Winflo

Thursday Feb 25 #

1 PM

runing 1:00:00 [4] 14.05 km (4:16 / km) +80m 4:09 / km
ahr:155 max:181 shoes: Nike Pegasus 36 trail

3km
5@500faster/500slower
500jog
2@500fast climbing/500back jog
Cdown

Streching 15:00 [0]

Wednesday Feb 24 #

4 PM

cardio (cycling) 15:00 [2]

Indoor cycling

cardio (eliptical trainer) 10:00 [3]

cardio (cycling) 10:00 [3]

Indoor cycling

Warm up / down 10:00 [2]

Streching 10:00 [0]

Tuesday Feb 23 #

5 PM

runing 20:20 [2] 4.3 km (4:44 / km) +10m 4:40 / km
shoes: Nike Winflo

Warm up / down 25:00 [2] 1.0 km (25:00 / km)
shoes: Nike Winflo

exercises, 10*100

interval/tempo 23:40 [5] 5.0 km (4:44 / km)
shoes: Nike Winflo

2km 150/50 7:01 (3:31, 3:30) r 2:30
15*150 w start every minute ~23.5-24

Warm up / down 20:00 [2] 3.8 km (5:16 / km)
shoes: Nike Pegasus 36 trail

6*80
3,3km cdwn

Monday Feb 22 #

4 PM

runing 16:45 [2] 3.5 km (4:47 / km) +15m 4:41 / km
shoes: Winflo RED

Warm up / down 10:00 [2]

S&C 5:00 [3]

Streching 5:00 [0]

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