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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 30 days ending Apr 30:

activity # timemileskm+m
  runing18 11:09:42 91.68(7:18) 147.55(4:32) 715
  Warm up / down6 6:16:40 30.63(12:18) 49.3(7:38) 240
  Streching26 4:20:00
  orienteering4 3:02:28 19.82(9:12) 31.9(5:43) 85549c
  Terrain run1 1:36:30 11.03(8:45) 17.75(5:26) 545
  interval/tempo4 1:23:03 12.55(6:37) 20.2(4:07)
  S&C7 45:00
  cardio1 10:00
  Total31 28:43:23 165.72 266.7 235549c
  [1-5]30 24:23:23

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Friday Apr 30 #

6 PM

Warm up / down 45:00 [2] 5.2 km (8:39 / km)
shoes: Nike Winflo

4km fast, gimn, some drills, 10@100

interval/tempo race 16:13 [5] 5.0 km (3:15 / km)
shoes: Nike Pegasus 36 trail

5km National Orienteering teem test run
New pb 16:13 4st place

Warm up / down 12:00 [2] 2.2 km (5:27 / km)

Streching 5:00 [0]

8 PM

Streching 15:00 [0]

Thursday Apr 29 #

3 PM

runing 30:00 [2] 6.3 km (4:46 / km) +30m 4:39 / km
shoes: Nike Winflo

Streching 10:00 [0]

Wednesday Apr 28 #

11 AM

runing 44:00 [4] 10.35 km (4:15 / km) +25m 4:12 / km
shoes: Nike Pegasus 36 trail

4@500/500

Streching 5:00 [0]

Monday Apr 26 #

runing 13:30 [2] 2.75 km (4:55 / km)
shoes: Nike Pegasus 36 trail

My blister isnt good yet

Sunday Apr 25 #

Note

No Orienteering race for today, because yesterday I got a big blister wound in the middle of my feet, and wouldn't wanna make it worse
4 PM

cardio (indoor cycling) 10:00 [2]

S&C 10:00 [3]

Streching 10:00 [0]

Saturday Apr 24 #

12 PM

Warm up / down 30:00 [2] 3.0 km (10:00 / km) +170m 7:48 / km
shoes: Inov 8

orienteering (long-O) 56:13 [3] 9.7 km (5:48 / km) +360m 4:53 / km
18c shoes: Inov 8

Warm up / down 5:00 [2] 0.6 km (8:20 / km)

Friday Apr 23 #

5 PM

Warm up / down 50:00 [2] 5.3 km (9:26 / km) +20m 9:16 / km
shoes: Nike Winflo

orienteering (Sprint-O) 16:15 [5] ***** 3.6 km (4:31 / km) +150m 3:44 / km
16c shoes: Nike Winflo

Warm up / down 15:00 [2] 3.0 km (5:00 / km) +25m 4:48 / km
shoes: Nike Winflo

Thursday Apr 22 #

3 PM

runing 22:13 [2] 4.5 km (4:56 / km) +15m 4:51 / km
shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Wednesday Apr 21 #

6 PM

runing 36:55 [2] 7.55 km (4:53 / km) +20m 4:50 / km
shoes: Nike Pegasus 36 trail

Streching 15:00 [0]

Tuesday Apr 20 #

5 PM

Warm up / down 50:00 [2] 5.2 km (9:37 / km) +10m 9:31 / km
shoes: Nike Pegasus 36 trail

4.2km 10*100m

interval/tempo 20:30 [5] 4.8 km (4:16 / km)
shoes: Nike Winflo

4@600m /1:30 jog /2:30 2km 150/50
1:47.7 1:45.2 1:41.8 1:38.7
3:27.7 3:26.7

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

6*80m
3.5km

Streching 15:00 [0]

Monday Apr 19 #

6 PM

runing 35:10 [2] 7.5 km (4:41 / km) +50m 4:32 / km
shoes: Nike Winflo

Off road fields

Streching 5:00 [0]

Sunday Apr 18 #

11 AM

Terrain run long 1:36:30 [3] 17.75 km (5:26 / km) +545m 4:43 / km
shoes: Inov 8

Long in the forest w Tamás and Keve

Streching 5:00 [0]

Saturday Apr 17 #

5 PM

runing 26:00 [2] 5.6 km (4:39 / km) +20m 4:34 / km
shoes: Nike Pegasus 36 trail

inc 4*100

S&C 5:00 [3]

Streching 10:00 [0]

Friday Apr 16 #

5 PM

orienteering 38:00 [3] 8.1 km (4:41 / km) +25m 4:37 / km
shoes: Nike Winflo

2.5km drills
Microsprint O in my own map (picked all the controlls)
Cdwn
7 PM

Streching 20:00 [0]

S&C 5:00 [3]

Thursday Apr 15 #

2 PM

runing 1:00:00 [4] 14.25 km (4:13 / km) +130m 4:02 / km
shoes: Nike Pegasus 36 trail

5.5km
5@500/500 fast downhill and backjog with off-road parts
1:35 36 37 26 23
2km jog
3@100 fast w backjog
2km cdwn

Streching 10:00 [0]

Wednesday Apr 14 #

7 PM

runing 30:00 [2] 6.45 km (4:39 / km) +45m 4:30 / km
shoes: Nike Dual Fusion

Streching 5:00 [0]

Tuesday Apr 13 #

5 PM

Warm up / down 50:00 [2] 7.5 km (6:40 / km)
shoes: Nike Winflo

30 min, exercise, 10@100

interval/tempo 22:35 [5] 4.4 km (5:08 / km)
shoes: Nike Winflo

2km 150/50 r 2.5m
1km r 3m
400m r1:10
3@200m r 2m, 1.5m
6:48. (3:24 3:24)
2:49
69
30.7 29.7 28.5

Warm up / down 20:00 [2] 3.4 km (5:53 / km)
shoes: Nike Winflo

6@80
15min

Streching 10:00 [0]

Monday Apr 12 #

5 PM

runing 45:00 [3] 10.0 km (4:30 / km) +30m 4:26 / km
shoes: Nike Winflo

Exploring the area because 20 year wasn't enough ;)
By the way its a nice route next to the train to Újbuda

S&C 5:00 [3]

Streching 10:00 [0]

Sunday Apr 11 #

5 PM

runing 36:30 [2] 7.7 km (4:44 / km) +65m 4:33 / km
shoes: Nike Pegasus 36 trail

S&C 5:00 [2]

Streching 15:00 [0]

Saturday Apr 10 #

11 AM

orienteering 1:12:00 [4] *** 10.5 km (6:51 / km) +320m 5:57 / km
15c shoes: Inov 8

HHH sapkás training
1:43 elapsed time
https://photos.app.goo.gl/6noqpTFVDFPmM9Mq7

Streching 10:00 [0]

Friday Apr 9 #

4 PM

runing 22:03 [3] 5.5 km (4:01 / km) +45m 3:51 / km
shoes: Winflo RED

Streching 10:00 [0]

Thursday Apr 8 #

7 PM

runing 1:05:30 [3] 14.0 km (4:41 / km) +100m 4:31 / km
shoes: Nike Pegasus 36 trail

Off road fields w 2@500m fast downhill

Streching 5:00 [0]

Wednesday Apr 7 #

8 PM

runing 30:00 [2] 6.35 km (4:43 / km)
shoes: Nike Dual Fusion

Evning run, because now its allowed to go out this late.

Streching 5:00 [0]

Tuesday Apr 6 #

5 PM

Warm up / down warm up/down 1:00:00 [2] 7.0 km (8:34 / km) +15m 8:29 / km
shoes: Nike Winflo

5.8km wup, exercises, 12*100
Great chatting w Chasoi

interval/tempo 23:45 [5] 6.0 km (3:58 / km)
shoes: Nike Pegasus 36 trail

4km 150/50 w2min 6*200 w 1min jog
3:28 3:30 3:25 3:22
31.6 31.5 32.2 31.9 29.4 29.1

Warm up / down 14:40 [2] 2.9 km (5:03 / km)
shoes: Nike Pegasus 36 trail

Streching 5:00 [0]

Monday Apr 5 #

5 PM

runing 39:35 [2] 8.15 km (4:51 / km) +65m 4:40 / km
shoes: Nike Winflo

W off-road parts in the fields

Streching 15:00 [0]

Sunday Apr 4 #

4 PM

runing 45:00 [3] 10.3 km (4:22 / km) +60m 4:15 / km
shoes: Nike Dual Fusion

Incl 1km (100/50) 3:30

S&C 5:00 [3]

Streching 15:00 [0]

Saturday Apr 3 #

9 AM

runing 28:26 [2] 6.25 km (4:33 / km)
shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Thursday Apr 1 #

8 AM

S&C 10:00 [2]

11 AM

runing 59:50 [4] 14.05 km (4:16 / km) +15m 4:14 / km
ahr:155 shoes: Nike Winflo

Dead (from Tuesday and from the warm weather)

Streching 10:00 [0]

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