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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 28 days ending Feb 28, 2021:

activity # timemileskm+m
  runing23 11:43:25 95.61(7:21) 153.87(4:34) 700
  Warm up / down12 5:49:45 22.4 36.05 1758c
  Streching22 4:35:00
  orienteering3 2:12:51 13.86(9:35) 22.3(5:57) 66054c
  interval/tempo5 2:03:46 17.06(7:15) 27.45(4:31)
  cardio2 1:50:00
  Terrain run1 1:15:00 8.95(8:23) 14.4(5:13) 52023c
  S&C4 35:00
  Total28 30:04:47 157.87 254.07 205585c
  [1-5]28 25:29:47

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Sunday Feb 28, 2021 #

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, 2021 #

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

TTEV A course

https://photos.app.goo.gl/MvsNSeAzjrHn2ZvU7

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

Friday Feb 26, 2021 #

6 PM

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

Thursday Feb 25, 2021 #

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, 2021 #

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, 2021 #

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, 2021 #

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]

Sunday Feb 21, 2021 #

11 AM

runing long 1:05:00 [3] 15.05 km (4:19 / km) +100m 4:11 / km
ahr:155 max:169 shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Saturday Feb 20, 2021 #

5 PM

runing 32:00 [2] 6.65 km (4:49 / km) +65m 4:35 / km
shoes: Nike Pegasus 36 trail

Bal térdhajlítóm hátulja meg van kicsit húzódva

Streching 10:00 [0]

Friday Feb 19, 2021 #

4 PM

runing 34:45 [2] 7.85 km (4:26 / km) +100m 4:10 / km
ahr:141 shoes: Nike Pegasus 36 trail

Street climbs

S&C 5:00 [3]

Streching 15:00 [0]

Thursday Feb 18, 2021 #

3 PM

runing 1:06:12 [4] 15.8 km (4:11 / km) +80m 4:05 / km
ahr:156 max:173 shoes: Nike Pegasus 36 trail

3km wup
10@500m/500m
Cdwn

Streching 10:00 [0]

Wednesday Feb 17, 2021 #

7 PM

runing 29:30 [2] 6.0 km (4:55 / km) +35m 4:47 / km
shoes: Nike Pegasus 36 trail

Streching 15:00 [0]

Tuesday Feb 16, 2021 #

5 PM

runing warm up/down 21:00 [2] 4.3 km (4:53 / km) +10m 4:50 / km
shoes: Nike Pegasus 36 trail

Warm up / down 20:00 [2] 1.0 km (20:00 / km)
shoes: Nike Winflo

interval/tempo 23:55 [5] 5.5 km (4:21 / km)
shoes: Nike Winflo

4@800m /1:30 /2min 4@400m /1:00
2:27.7 2:25.3 2:23.4 2:12.8
70.5 68.3 68.7 66.2

Warm up / down 25:00 [2] 4.0 km (6:15 / km) +10m 6:10 / km
shoes: Nike Pegasus 36 trail

200jog, 6@80, 3.2km

Streching 15:00 [0]

Monday Feb 15, 2021 #

5 PM

runing 37:43 [3] 8.5 km (4:26 / km) +10m 4:25 / km
shoes: Nike Pegasus 36 trail

3km 2@100m, 10@30s/30s cdown

Warm up / down 5:00 [2]

Streching 15:00 [0]

Sunday Feb 14, 2021 #

7 PM

runing 17:45 [2] 3.6 km (4:56 / km)
shoes: Nike Pegasus 36 trail

Streching 5:00 [0]

Saturday Feb 13, 2021 #

9 AM

Warm up / down 20:00 [2] 2.75 km (7:16 / km) +70m 6:27 / km
shoes: Inov 8

orienteering 47:01 [4] **** 7.3 km (6:26 / km) +340m 5:13 / km
ahr:170 max:193 14c shoes: Inov 8

Something 1:30-2min mistkes overall. Physically tired and a bit slow compared to the exceptations.
Result: TBD
https://photos.app.goo.gl/BUtZnc1WJrQq7ihj6

Warm up / down 17:30 [2] 2.6 km (6:44 / km) +60m 6:02 / km
shoes: Inov 8

Friday Feb 12, 2021 #

6 PM

runing 18:09 [1] 3.7 km (4:54 / km)
shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Thursday Feb 11, 2021 #

2 PM

runing 45:40 [4] 10.05 km (4:33 / km) +45m 4:27 / km
ahr:153 max:169 shoes: Nike Pegasus 36 trail

15min easy 8@1m/1m 4@30s/30s. 10m cdown
In snow and very big wind, therefore it was slower than expected

Streching 10:00 [0]

Wednesday Feb 10, 2021 #

5 PM

runing 25:45 [2] 5.0 km (5:09 / km)
shoes: Nike Pegasus 36 trail

Streching 15:00 [0]

Tuesday Feb 9, 2021 #

5 PM

runing warm up/down 18:09 [2] 4.0 km (4:32 / km) +10m 4:29 / km
shoes: Nike Pegasus 36 trail

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

interval/tempo 26:25 [5] 5.4 km (4:54 / km)
shoes: Nike Winflo

1km 150/50 w2min.
5@600 w 1:30 w 2:20
3@200 w1min
3:31
1:50 1:47 1:47 1:42 1:32,8
33,5 31,5 28,6

Warm up / down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Winflo

200jog
6@80
17-18min jog indoor Syma

Streching 15:00 [0]

Monday Feb 8, 2021 #

6 PM

runing 27:00 [2] 5.6 km (4:49 / km) +20m 4:44 / km
shoes: Nike Winflo

S&C 5:00 [3]

Streching 15:00 [0]

Sunday Feb 7, 2021 #

11 AM

Terrain run long 1:15:00 [4] ** 14.4 km (5:13 / km) +520m 4:25 / km
ahr:161 23c shoes: Nike Pegasus 36 trail

10m wup
30min Silvanus Vasárnap Orienteering
https://photos.app.goo.gl/HSUPEWMBov7yw1SB8
35min climb up to Virágos nyereg (3km ~300m climb) and back down

Saturday Feb 6, 2021 #

5 PM

runing 33:00 [2] 6.75 km (4:53 / km) +5m 4:52 / km
shoes: Nike Pegasus 36 trail

Streching 15:00 [0]

Friday Feb 5, 2021 #

5 PM

runing warm up/down 19:00 [2] 4.07 km (4:40 / km) +10m 4:37 / km
shoes: Nike Winflo

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

Exercises, some drills, 10@100

interval/tempo 25:45 [5] 5.95 km (4:20 / km)
shoes: Nike Winflo

1km 150/50 w2m
3@1km w1:30. w2m
3@400 w1m
3:35
3:18 3:10 3:00
69 66 59,5

Warm up / down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Winflo

200 jog 6@80m
3.2 km

Streching 20:00 [0]

Thursday Feb 4, 2021 #

4 PM

runing 37:22 [2] 8.0 km (4:40 / km) +40m 4:33 / km
shoes: Nike Pegasus 36 trail

Warm up / down 10:00 [2] 0.5 km (20:00 / km)

5m drills
5m stretching

S&C 20:00 [3]

Streching 15:00 [0]

Wednesday Feb 3, 2021 #

7 PM

runing 27:30 [2] 6.0 km (4:35 / km) +20m 4:30 / km
shoes: Nike Winflo

Streching 10:00 [0]

Tuesday Feb 2, 2021 #

5 PM

runing warm up/down 19:10 [2] 4.05 km (4:44 / km) +10m 4:40 / km
shoes: Nike Winflo

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

Exercise 10@100

interval/tempo 24:01 [5] 5.6 km (4:17 / km)
shoes: Nike Winflo

2km 150/50 w 2min
5@600m w 1:30
7:10 (3:36 3:34)
1:51 1:50 1:46 1:45 1:32

Warm up / down 25:00 [2] 4.2 km (5:57 / km)
shoes: Nike Winflo

400jog 6@80
Cdown

Streching 15:00 [0]

Monday Feb 1, 2021 #

12 PM

cardio (xc-skiing) 1:15:00 [3]

XC-skiing in Galya, there were not too many snow on the track, mostly ice, so it was a bit dangerous.
16,4km/ 250m climb

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