Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FerencJonas

In the 7 days ending Mar 6, 2022:

activity

time

miles

orienteering

4:57:05

35.29

(8:25)

56.79

(5:14)

903

yoga

4:51:00

running

3:28:11

28.5

(7:18)

45.86

(4:32)

strenght & core

2:35:00

recovery

2:03:00

Rolling

1:30:00

Breathing excersises

1:08:00

Stretching

45:00

swimming

40:00

0.62

(1:04:22)

1.0

(40:00)

Flossing

25:00

Total

22:22:16

64.41

103.65

903

[1-5]

16:31:16

averages - sleep:6.9 rhr:43

4:18

0:00

» now

Sunday Mar 6, 2022 #

6 AM

Note
rhr:47 slept:7.5

Woke up tired and in a states, hard to move anywhere

7 AM

recovery 3:00 [0]

Sitting in the ice Cold stream, just next to our accomodation

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

After Cold shower

8 AM

yoga (Basic excersises) 25:00 [1]

10 AM

orienteering 1:22:35 [4] 18.03 km (4:35 / km) +69m 4:30 / km
ahr:146 max:181

#TC3 final run
Wu+Runner's choice practice+7,5km easy intense

Wu: 2.8km + 12*~1,5' pushing on short O courses, collided in the first run, made some stupid mistakes + 7,5k easy intense (@4;20)

Im almost too sleepy to write this down correcrly..

1 PM

Note

Departing home, going for 5hours, legs sore as hell, tired As hell, wanted nothing but sleep, finally at home: tiding, cooking, washing.. "oooo, what a wonderful daaay"

Saturday Mar 5, 2022 #

5 AM

Note
rhr:39 slept:6.0

Slept a bit short, but felt ready for the day

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

After Cold shower

yoga (Basic excersises) 40:00 [1]

9 AM

orienteering (KO-quali) 35:41 [5] ** 6.92 km (5:09 / km) +24m 5:04 / km
ahr:136 max:174

#TC2
Wu+KO-quali+Cd
2.25km+2.43km+2.23km

Went pretty ok technically, dead phisically in thighs mostly..
2nd with 6seconds to first

10 AM

Flossing 10:00 [0]

On thighs only after quali

orienteering (KO-quarter) 28:18 [5] *** 5.75 km (4:55 / km) +17m 4:51 / km
ahr:141 max:171

#TC2
Wu+KO-quarter final+cd
1.25km+2.5km+2km

Fucked it up to last control, didnt realise a fence was passable so went around and lost

2 PM

orienteering (KO-semi) 22:52 [4] 4.7 km (4:52 / km)
ahr:130 max:160

#TC2
Wu+KO-semi-final+cd
0.73km+2.94km+1.04km

Went pretty smooth, eased out in the end, went back up to group1 with a 2nd place comfortably

4 PM

orienteering (KO-final) 49:04 [5] *** 8.09 km (6:04 / km) +110m 5:41 / km
ahr:133 max:176

#TC2
Wu+KO-final A +cd
1,37km+2,86km+3,87km

Went pretty good in the beginning, knew I couldn't kick big in the end, took the lead for a while and had a bad routechoice, from what I Couldn't recover from, finished 5th in the end.. :D
First full KO since 2017 MOC camp:D

6 PM

recovery 15:00 [0]

5min in icy stream (sitting)

10min scottish shower

Friday Mar 4, 2022 #

5 AM

Note
rhr:43 slept:6.0

Woke up around 5am, stretched it out Till 5:30

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

After Cold shower

yoga (Basic excersises) 45:00 [1]

7 AM

Note

Departure to Slovenia for sprint TC with Hungarian, Austrian national team

4 PM

orienteering (#TC1 - Slovenia ) 1:18:35 [4] *** 13.3 km (5:55 / km) +683m 4:42 / km
ahr:147 max:176

#TC1
Wu+Sprint O course+Climb+Cd

Wu:1,5k easy,drills,strides+ Sprint O course: [mass-start] w/AUT,HUN national team ~4km @4:00 + climb: 600+,downhill + Cd:1k easy on flat

Went pretty cool, enjoyed the uphill, downhill was crazy..
Let's see if I can make myself for tomorrow's KO

6 PM

Flossing 15:00 [0]

7 PM

Rolling 1:30:00 [0]

9 PM

recovery 20:00 [0]

Köpöly

Thursday Mar 3, 2022 #

4 AM

Note
rhr:43 slept:6.5 (rest day)

Woke up quite many times on artificial sounds unfortunately..

yoga (Basic excersises) 30:00 [1]

8 AM

Note

Test carried out in the sport hospital, found nothing which could prevent me from going further with my trainings

2,5 hours

2 PM

Breathing excersises (3*3,deep abs ) 10:00 [0]

3 PM

recovery (Pro massage ) 50:00 [0]

5 PM

running (Moving ) 49:38 [1] 9.94 km (5:00 / km)
ahr:136 max:160

8k easy+10*100

Wednesday Mar 2, 2022 #

7 AM

Note
rhr:42 slept:7.5

Woke up a bit tired and moody

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

After Cold shower

8 AM

yoga (Basic excersises) 30:00 [1]

12 PM

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

4 PM

running (Fartleck) 47:13 [4] 11.23 km (4:12 / km)
ahr:162 max:182

Was lacking power and nutrition due working during the day, couldn't organise meals and recovery, so didn't feel light and easy at all:D

5 PM

Stretching 45:00 [0]

7 PM

strenght & core (Climbing ) 30:00 [2]

Was increasingly intense by the time

Tuesday Mar 1, 2022 #

6 AM

Note
rhr:42 slept:6.0

Went to sleep late, woke up quite foggy

Breathing excersises (3*3,detoxy,compress,deep ) 8:00 [0]

8 AM

yoga (Basic excersises) 35:00 [1]

recovery 5:00 [0]

Staying in lake, I just broke the ice

1 PM

strenght & core (Functional training) 50:00 [3]

6 PM

running (14k (10easy+4intense)) 1:04:38 [3] 14.5 km (4:27 / km)
ahr:142 max:161

Stomach was not perfect, legs were not perfect, lungs were not perfect, didn't really feel good:/

Easy: @4:30-45
Intense: @3:54-4:03

Monday Feb 28, 2022 #

6 AM

Note
rhr:42 slept:8.6 (rest day)

Woke up relaxed and rested

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

After Cold shower

7 AM

running (Moving ) 46:42 [2] 10.19 km (4:35 / km)
ahr:144 max:160

BBA: 10k easy

8 AM

yoga (Pro Hatha yoga ) 1:26:00 [3]

With instructor

2 PM

swimming (Mix ) 40:00 [3] 1.0 km (40:00 / km)

Mixing everything
With Phet

3 PM

recovery 30:00 [0]

Stretching in hot water + sauna

8 PM

strenght & core (Functional training) 15:00 [5]

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