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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 30 days ending Apr 30, 2020:

activity # timemileskm+m
  runing26 20:22:36 168.54(7:15) 271.24(4:30) 2203
  Streching26 3:50:00
  S&C10 3:26:00
  cardio2 1:21:30
  orienteering1 1:19:55 8.14(9:49) 13.1(6:06) 10031c
  Game1 30:00
  Warm up / down1 12:20 1.12(11:02) 1.8(6:51) 5
  Total30 31:02:21 177.8 286.14 230831c
  [1-5]30 26:42:21

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Thursday Apr 30, 2020 #

6 PM

S&C 1:00:00 [3]

7 PM

cardio 51:30 [2]

Rollerski 10.5km

Tuesday Apr 28, 2020 #

5 PM

runing 32:33 [1] 7.0 km (4:39 / km) +40m 4:31 / km
shoes: Nike Winflo

S&C 35:00 [3]

Streching 10:00 [0]

Monday Apr 27, 2020 #

4 PM

runing 45:00 [2] 9.2 km (4:53 / km) +80m 4:41 / km

After 6km 5min exercises 4@110m uphill and 2km wdown

S&C 25:00 [3]

Streching 10:00 [0]

Sunday Apr 26, 2020 #

5 PM

runing 27:04 [1] 5.9 km (4:35 / km) +15m 4:32 / km
shoes: Nike Pegasus 35

Streching 5:00 [0]

Saturday Apr 25, 2020 #

11 AM

Warm up / down warm up/down 10:00 [1] 1.4 km (7:09 / km) +5m 7:01 / km
shoes: Inov 8

orienteering 1:19:55 [4] **** 13.1 km (6:06 / km) +100m 5:53 / km
31c shoes: Inov 8

Bodoglár long course.
Poure technical performance mainly because in the check points there wasn't flag, so I had to search for the strips and some place I didnt find them.

https://photos.app.goo.gl/J64TBZ6BbmDknXzGA

Warm up / down warm up/down 2:20 [1] 0.4 km (5:50 / km)

Streching 5:00 [0]

Friday Apr 24, 2020 #

5 PM

runing 38:52 [1] 8.55 km (4:33 / km) +45m 4:26 / km
shoes: Nike Pegasus 35

S&C 10:00 [3]

Streching 10:00 [0]

Thursday Apr 23, 2020 #

5 PM

runing 30:22 [2] 6.6 km (4:36 / km) +70m 4:22 / km
shoes: Nike Pegasus 35

Streching 10:00 [0]

Wednesday Apr 22, 2020 #

5 PM

runing 21:50 [1] 4.5 km (4:51 / km) +20m 4:45 / km
shoes: Brooks

Streching 20:00 [0]

Sunday Apr 19, 2020 #

Note
(injured)

Saturday Apr 18, 2020 #

4 PM

runing 30:00 [1] 5.85 km (5:08 / km) +15m 5:04 / km
(injured) shoes: Brooks

Streching 10:00 [0]

Friday Apr 17, 2020 #

4 PM

runing 1:22:43 [5] 19.0 km (4:21 / km) +95m 4:15 / km
ahr:155 max:182 (injured) shoes: Nike Pegasus 35

10km 15*1min/1min literally dead. 2km wdown

Streching 10:00 [0]

Thursday Apr 16, 2020 #

5 PM

runing 1:01:47 [2] 13.6 km (4:33 / km) +130m 4:20 / km
ahr:142 max:168 shoes: Nike Pegasus 35

Easy run w some climb

Streching 10:00 [0]

Wednesday Apr 15, 2020 #

8 AM

runing 20:17 [1] 4.05 km (5:00 / km) +5m 4:59 / km
shoes: Brooks

included 6*100m (4:00/km)

Streching 5:00 [0]

5 PM

runing 50:49 [1] 11.0 km (4:37 / km) +110m 4:24 / km
shoes: Nike Pegasus 35

easy w some climb (changed the map to notes and study some set theory during the run)

Streching 5:00 [0]

Tuesday Apr 14, 2020 #

4 PM

runing intervals 1:28:12 [5] 21.13 km (4:10 / km) +110m 4:04 / km
shoes: Nike Pegasus 35

6km, 4km(200/100), 3km (150/50) (the first 2 km of it with big head wind) 1km tempo, 7km wdown
sum of 8km 29:15 next to the szilas patak

S&C 30:00 [2]

Streching 10:00 [0]

Monday Apr 13, 2020 #

4 PM

runing 58:25 [1] 13.02 km (4:29 / km) +60m 4:23 / km
ahr:140 max:172 shoes: Nike Pegasus 35

After 10k 8@100/50jog and 1.8k wdown
Felsőrákosi fields with company

S&C 5:00 [2]

Streching 15:00 [0]

Sunday Apr 12, 2020 #

11 AM

Note

Hiking with my family (2,5h 12km 250m)
5 PM

runing 41:30 [1] 9.0 km (4:37 / km) +55m 4:28 / km
ahr:133 max:142 shoes: Nike Pegasus 35

Easy run

Streching 5:00 [0]

Saturday Apr 11, 2020 #

11 AM

runing long 1:16:02 [3] 15.3 km (4:58 / km) +420m 4:22 / km
ahr:152 max:171 shoes: Nike Winflo

Kerepes trail and some forest running

Streching 5:00 [0]

Friday Apr 10, 2020 #

6 PM

runing 48:58 [2] 11.45 km (4:17 / km) +60m 4:10 / km
ahr:144 max:161 shoes: Nike Pegasus 35

Easy in the Felsőrákosi fields. My father joined me on bike.

Streching 5:00 [0]

Thursday Apr 9, 2020 #

11 AM

cardio (cycling) 30:00 [3]
ahr:132 max:151

Cycling in the XVI. District in traffic roads

12.8km 80m climbing

Streching 10:00 [0]

5 PM

runing 56:52 [2] 13.06 km (4:21 / km) +70m 4:14 / km
ahr:141 max:155 shoes: Nike Pegasus 35

A bit harder than easy peace with my father on bike in the Felsőrákosi fields.

S&C 10:00 [2]

Streching 10:00 [0]

Wednesday Apr 8, 2020 #

5 PM

runing 1:09:03 [3] 15.0 km (4:36 / km) +345m 4:08 / km
shoes: Nike Winflo

6km, 10*40s/30s . , 4min jog in forest, 7*40s/30s, 3,2km
(190-220m/90-110m) except the last one, because I ran it in the forest (150/70m)

Streching 5:00 [0]

Tuesday Apr 7, 2020 #

6 PM

runing 35:40 [1] 8.02 km (4:27 / km) +45m 4:20 / km
shoes: Nike Pegasus 35

S&C 20:00 [3]

Streching 10:00 [0]

Monday Apr 6, 2020 #

6 PM

runing 27:28 [1] 6.02 km (4:34 / km) +25m 4:28 / km
shoes: Nike Pegasus 36 trail

Incl 1km moderate and 4@100m

S&C 5:00 [3]

Streching 10:00 [0]

Sunday Apr 5, 2020 #

4 PM

runing long 1:30:11 [3] 22.02 km (4:06 / km) +55m 4:03 / km
shoes: Nike Pegasus 35

Long 1km easy 4*4km moderaate (4-4:05/km)/1km easier (4:10-15/km) 1km

Streching 10:00 [0]

Saturday Apr 4, 2020 #

5 PM

runing 37:55 [1] 8.03 km (4:43 / km) +55m 4:34 / km
shoes: Nike Pegasus 35

Friday Apr 3, 2020 #

4 PM

runing 1:07:55 [5] 16.26 km (4:11 / km) +140m 4:00 / km
shoes: Nike Pegasus 35

5km, 8@100…
15@1min/1min fast moderate in the Sashalmi park
Wdown jog home

Streching 5:00 [0]

Thursday Apr 2, 2020 #

10 AM

runing 22:00 [1] 4.56 km (4:49 / km) +18m 4:44 / km
shoes: Nike Pegasus 35

2km drills with fast run 1.5km wdown

S&C 6:00 [3]

Streching 10:00 [0]

4 PM

runing 41:08 [1] 9.02 km (4:34 / km) +105m 4:19 / km
shoes: Nike Pegasus 35

Streching 10:00 [0]

Wednesday Apr 1, 2020 #

5 PM

runing 20:00 [1] 4.1 km (4:53 / km) +15m 4:47 / km
shoes: Brooks

Game 30:00 [0]

Badminton

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