Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FerencJonas

In the 7 days ending Feb 27, 2022:

activity # timemileskm+m
  strenght & core7 5:38:00
  running6 5:15:10 37.29(8:27) 60.01(5:15) 1381
  yoga6 3:40:00
  Rolling 3 2:00:00
  Stretching2 1:30:00
  orienteering1 1:29:38 11.18(8:01) 18.0(4:59) 451
  Breathing excersises8 1:15:00
  recovery2 1:10:00
  Flossing 1 10:00
  Total29 22:07:48 48.47 78.01 1832
  [1-5]20 16:02:48
averages - sleep:7.5 rhr:41

«»
3:42
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 27, 2022 #

7 AM

Note
rhr:45 slept:9.1

Woke up a bit sleepy and tired all in all..

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower

yoga (Basic excersises) 45:00 [1]

9 AM

strenght & core (Foot excersises + core) 50:00 [4]

2 PM

running intervals (2*2k intense+3*(200,300)) 1:07:24 [4] 13.66 km (4:56 / km) +313m 4:26 / km
ahr:144 max:171

Wu+2*2k intense+3*(200strong,300intense)+Cd

With/ Barnus Schauermann

Wu:3,5k easy uphill

2ks: 7:36/60m climb, 6:53/15m /4:30jog between
/5:30 jog pre ints/
~hills 3*(200,300): 30,1',60,2',32,1',55,2',31,1',55

Cd: 2,4k easy downhill

Felt pretty strong, but fading during the short ints.. not calibrated to speeds yet:D

3 PM

recovery 10:00 [0]

Scottish shower

Saturday Feb 26, 2022 #

4 AM

Note
rhr:39 slept:6.8

A lil bit sleepy but still happy to wake up:D

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower

yoga (Basic excersises) 45:00 [1]

11 AM

orienteering 1:29:38 [4] **** 18.0 km (4:59 / km) +451m 4:26 / km
ahr:161 max:190 shoes: NVii Forest 1

18k easy-intense/ BL-final inculded,
3 PM

Rolling 1:00:00 [0]

With plain, stiff roller

Friday Feb 25, 2022 #

4 AM

Note
rhr:42 slept:6.5 (rest day)

Shifting back to normal wake up time, feeling Great

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower

yoga warm up/down (Basic excersises) 30:00 [1]

5 AM

strenght & core (Foot excersises + core) 40:00 [3]

20-20 min
7 AM

Breathing excersises (Deep abs) 5:00 [0]

8 AM

running (Moving ) 42:55 [2] 8.22 km (5:13 / km)
ahr:146 max:170

6k easy + strides with Barnus Schauermann

Thursday Feb 24, 2022 #

5 AM

Note
rhr:40 slept:6.0

Woke up a bit moody, beacuse went to sleep late.. my bad,
Slowly moving back to normal wake up times

Breathing excersises (Wim Hoff) 10:00 [0]

yoga warm up/down (Basic excersises) 40:00 [1]

6 AM

strenght & core (Foot excersises + stairs) 38:00 [3]

8 AM

Rolling 20:00 [0]

With plain stiff roller
12 PM

running hills (3*200 climb) 54:04 [3] 7.2 km (7:31 / km) +635m 5:13 / km
ahr:119 max:151 shoes: NVII Terra Dobb

Felt a bit tougher Than usual in muscles, probably beacuse of the stairs in the morning
3 PM

recovery (Pro massage ) 1:00:00 [0]

Wednesday Feb 23, 2022 #

7 AM

Note
rhr:38 slept:8.0

Felt relaxed and rested after wakeup

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower
11 AM

strenght & core (Functional training) 1:00:00 [3]

2 PM

running 57:38 [3] 12.8 km (4:30 / km) +275m 4:04 / km
ahr:156 max:177 shoes: NVII Terra Dobb

12k (8easy+4intense) + some jog
4 PM

Stretching 1:00:00 [0]

Tuesday Feb 22, 2022 #

6 AM

Note
rhr:41 slept:7.5

Woke up feeling nice :))

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower

yoga (Basic excersises) 30:00 [1]

12 PM

strenght & core 30:00 [4]

Agility, power work

strenght & core (Functional training) 30:00 [3]

7 PM

running (Fartleck) 53:09 [3] 10.93 km (4:52 / km) +158m 4:32 / km
ahr:140 max:176

3k wu + 1,1,2,1k (150/50) @3:30-35 + cd 2+ km
Took IT easily
8 PM

Rolling 40:00 [0]

With plain, stiff roller

Monday Feb 21, 2022 #

6 AM

Note
rhr:43 slept:8.6 (rest day)

Woke up with sore in my neck and back, and sleepy a little bit

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower

yoga (Basic excersises) 30:00 [1]

8 AM

Note
rhr:42

9 AM

strenght & core (Functional training) 45:00 [2]

Feet and ass work
4 PM

strenght & core (Static) 45:00 [4]

Static thighs As recov for cells
6 PM

running (Moving) 40:00 [1] 7.2 km (5:33 / km)
ahr:132 max:151

Going easy with Berc, first time for a very long Time with him, loved the whole thing:))
7 PM

Flossing (After run) 10:00 [0]

Stretching 30:00 [0]

« Earlier | Later »