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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 31 days ending Jul 31, 2019:

activity # timemileskm+m
  orienteering8 8:22:06 35.06(14:19) 56.43(8:54) 2030195c
  Warm up / down14 7:53:58 30.73(15:26) 49.45(9:35) 280
  cardio9 3:58:41 53.97(13.6/h) 86.86(21.8/h)
  runing6 2:46:43 20.87(7:59) 33.59(4:58) 578
  interval/tempo6 2:13:35 18.44(7:15) 29.67(4:30)
  Streching11 1:55:00
  S&C3 50:00
  Total31 28:00:03 159.07 256.0 2888195c
  [1-5]29 25:52:03
averages - sleep:8.4 rhr:44

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Wednesday Jul 31, 2019 #

4 PM

cardio (cycling) 12:32 [2] 4.1 km (19.6 kph)

5 PM

Warm up / down warm up/down 32:00 [2] 3.8 km (8:25 / km)
shoes: Adidas Ultraboost

interval/tempo intervals 20:50 [5] 4.63 km (4:30 / km)
ahr:171 max:190 shoes: Nike Winflo

3km (150/50) /2min 1km (150/50) /2min 2*200 /1min
3:38 3:42 3:44
3:40
32,2 29,2

Warm up / down warm up/down 12:00 [2] 0.5 km (24:00 / km)
shoes: Nike Pegasus 35

warm down and stretch
6 PM

cardio (cycling) 15:00 [1] 4.6 km (18.4 kph)

Tuesday Jul 30, 2019 #

11 AM

cardio (cycling) 13:21 [2] 4.91 km (22.1 kph)

Monday Jul 29, 2019 #

8 PM

cardio (cycling) 35:22 [1] 13.5 km (22.9 kph)

indoor

S&C 10:00 [2]

Streching 5:00 [0]

Sunday Jul 28, 2019 #

11 AM

Warm up / down warm up/down 30:00 [1] 2.4 km (12:30 / km) +15m 12:07 / km
shoes: Inov 8

orienteering race (OOCup) 30:24 [4] ***** 3.3 km (9:13 / km) +125m 7:45 / km
ahr:150 max:165 25c slept:7.2 shoes: Inov 8

OOCup 5th day
Great forest "sprint" course. Sadly I made too many mistakes in the first part, but the second part was a good performance
https://photos.app.goo.gl/FzuX4hKG2bqx3KCS8

Warm up / down warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov 8

Saturday Jul 27, 2019 #

11 AM

Warm up / down warm up/down 25:00 [1] 1.6 km (15:37 / km) +20m 14:42 / km
shoes: Inov 8

orienteering race (OOCup) 51:57 [4] **** 5.55 km (9:22 / km) +240m 7:42 / km
ahr:156 max:170 23c slept:8.0 shoes: Inov 8

OOCup 4th day
Technically a great perormance 1 min mistakes and some not optimall routechoise very satisfied with this one.
Only the physicall part was slow due to my small injury and the tieredness of the other days
https://photos.app.goo.gl/EiXbNDET2N9nzCg99

Warm up / down warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov 8

warm down run and some stretch

Friday Jul 26, 2019 #

10 AM

Warm up / down warm up/down 26:00 [1] 2.0 km (13:00 / km)
shoes: Inov 8

orienteering race (OOCup) 49:47 [4] **** 6.11 km (8:09 / km) +170m 7:09 / km
ahr:159 max:172 27c slept:9.0 shoes: Inov 8

OOCup 3rd day
My only stage wining run in this week
Good performance in the fast part only I wasn't too fast due to a inner thigh injury and a really slow performance with some mistakes in the rocky part.
https://photos.app.goo.gl/vFbiXjLBchXPpKfZ7

Streching warm up/down 10:00 [0]

Thursday Jul 25, 2019 #

12 PM

Warm up / down warm up/down 20:00 [1] 1.0 km (20:00 / km) +50m 16:00 / km
shoes: Inov 8

orienteering race (OOCup) 1:29:43 [4] ***** 8.7 km (10:19 / km) +350m 8:35 / km
ahr:162 max:177 27c slept:8.75 shoes: Inov 8

OOCup 2nd day
Lots of small mistakes and a physically weak performance.
After my big mistake I was really slow and also technically bad, therefore Jakub had caught me, but I wasn't abel to ran with him.
And to the 12st controll I made my biggest mistake for years I lost 10minutes to one controll :(
https://photos.app.goo.gl/LbmUhTUWxSLGHtwB9

Warm up / down warm up/down 6:44 [1] 1.2 km (5:37 / km)
shoes: Inov 8

Wednesday Jul 24, 2019 #

Event: OOcup/2019
 
12 PM

Warm up / down warm up/down 20:00 [1] 1.0 km (20:00 / km) +120m 12:30 / km
shoes: Inov 8

wurm up for OOCup 1st day

orienteering race 55:29 [4] ***** 5.32 km (10:26 / km) +210m 8:43 / km
ahr:168 max:179 19c slept:8.7 shoes: Inov 8

OOCup 1st day: Technically a stabil performance only 2 minutes mistakes, which is quite good in this terrain.
Phisically weak performance especially in the uphills.
https://photos.app.goo.gl/BbVmEChTeKVU8K4c7

Warm up / down warm up/down 10:00 [1] 0.6 km (16:40 / km)
shoes: Inov 8

warm down run and some stretching

Tuesday Jul 23, 2019 #

6 PM

runing 27:22 [2] 5.5 km (4:59 / km) +72m 4:40 / km
ahr:140 max:158 shoes: Nike Pegasus 35

Easy regeneration run before the OOCup begins

Streching 10:00 [0]

Monday Jul 22, 2019 #

5 PM

Warm up / down warm up/down 40:00 [1] 4.2 km (9:31 / km)
shoes: Adidas Ultraboost

Basic warm up at NKE

interval/tempo intervals 10:20 [3] 2.2 km (4:42 / km)
shoes: Nike Pegasus 35

1km (150/50) /2min, 3*200m/200jog =1:30,
3:31 31 30 29,3

Warm up / down warm up/down 9:00 [1] 1.75 km (5:09 / km)

Saturday Jul 20, 2019 #

5 PM

runing 47:40 [3] 10.34 km (4:37 / km) +300m 4:02 / km
shoes: Nike Winflo

Pécs tornapálya, warm up, 1 fast round (3,2k 12:45), warm down

runing 6:37 [1] 1.0 km (6:37 / km)

warm down with some exercise

Streching 10:00 [3]

Friday Jul 19, 2019 #

12 PM

cardio (eliptical) 15:00 [1] 4.75 km (19.0 kph)
ahr:95 max:122

easy eliptical trainer

S&C 10:00 [1]

5 PM

Warm up / down 38:00 [2] 4.2 km (9:03 / km)
shoes: Adidas Ultraboost

3,2km exerecises, some sprint drills, 10*100

interval/tempo intervals 24:50 [5] 5.1 km (4:52 / km)
ahr:165 max:190 rhr:44 slept:9.0 shoes: Nike Pegasus 35

1km (150/50) 3:22/2min 3:22
2*4*300/1min and 2min 51,3 49,1 48,9 46,1 49,2 46,7 46,1 43,6
2*200/1:30 back jog 30,3 28,4

Warm up / down warm up/down 7:40 [2] 1.6 km (4:47 / km)
shoes: Nike Pegasus 35

4*150 moderate speed
1k jog

Streching 5:00 [0]

Thursday Jul 18, 2019 #

11 AM

cardio (cycling) 29:44 [1] 11.0 km (22.2 kph)

indoor cycling 11km

cardio 13:42 [1] 5.0 km (21.9 kph)

eliptical trainer

S&C 30:00 [2]
ahr:80 max:130

strengthening
12 PM

Streching 20:00 [0]

streching and foam rolling
8 PM

cardio (cycling) 30:22 [1] 11.5 km (22.7 kph)
ahr:80 max:112

Indoor cycling

Streching 5:00 [0]

Wednesday Jul 17, 2019 #

4 PM

Warm up / down warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Inov 8

1.5km and some exercises

orienteering 1:00:50 [3] ** 6.0 km (10:08 / km) +240m 8:27 / km
ahr:141 max:169 27c rhr:44 slept:9.0 shoes: Inov 8

Normafa annarét 3Sz training race.
A big mistake to the 1st control
And the whole course was slow due to the dirty forest and the old map

Streching 15:00 [0]

Tuesday Jul 16, 2019 #

7 PM

Warm up / down 35:00 [1] 4.2 km (8:20 / km)
rhr:51 slept:9.0 shoes: Nike Pegasus 35

Warm up run (a bit fast), exerecises, 10*100

interval/tempo intervals 23:00 [5] 5.54 km (4:09 / km)
ahr:168 max:190 shoes: Nike Pegasus 35

3000m (150-50) 3:27 3:28 3:30 /2:50
5*400/1min 72 70,6 68,9 68,7 65,0

Warm up / down warm up/down 7:00 [2] 1.6 km (4:22 / km)
ahr:156 max:168 shoes: Nike Pegasus 35

400jog
2*150 fast
900m jog

Streching warm up/down 10:00 [0]

Monday Jul 15, 2019 #

7 PM

cardio (cycling) 50:38 [2] 20.0 km (23.7 kph)
ahr:80 max:109 rhr:41 slept:9.0

indoor cycling

Streching 15:00 [0]

stretching and some strengthening

Sunday Jul 14, 2019 #

2 PM

orienteering 1:15:27 [3] *** 11.2 km (6:44 / km) +150m 6:19 / km
ahr:135 max:161 16c rhr:41 slept:6.5 shoes: Inov 8

Kab hegy training. Multitaskin exerecise.
Running w Adrián in the most of the training and caught up w Wirág and Márk for the second part so good forest running w some navigation exerecise. And also some unmarked fences in the terrain what made the orienteering harder. And meet with lots of animals.

https://photos.app.goo.gl/8b1NsKem2tnbPGqo9

Saturday Jul 13, 2019 #

12 PM

Warm up / down warm up/down 11:00 [2] 1.4 km (7:51 / km) +75m 6:12 / km
ahr:120 shoes: Inov 8

orienteering 44:34 [3] 4.5 km (9:54 / km) +250m 7:45 / km
ahr:141 max:163 11c shoes: Inov 8

orienteering 18:30 [5] 2.7 km (6:51 / km) +90m 5:52 / km
ahr:162 max:174 7c shoes: Inov 8

Uzsa
Intervall w Adrián and Márk
https://photos.app.goo.gl/G36pob2r3BxZ9Lg37

orienteering 11:51 [5] 1.71 km (6:56 / km) +105m 5:18 / km
ahr:171 max:183 7c slept:7.5 shoes: Inov 8

Uzsa
Intervall w Adrián and Márk
https://photos.app.goo.gl/JVTApjzcJW7QiPHF8

orienteering warm up/down 13:34 [2] 1.34 km (10:07 / km) +100m 7:22 / km
ahr:154 6c shoes: Inov 8

Warm up / down warm up/down 9:34 [2] 1.6 km (5:59 / km)
ahr:131 shoes: Inov 8

Streching warm up/down 10:00 [0]

Friday Jul 12, 2019 #

3 PM

runing (recovery) 20:48 [1] 4.2 km (4:57 / km)
ahr:130 max:143 rhr:45 slept:9.0

Short and easy recovery run, because I am really tired.
8 PM

runing 30:20 [2] 5.45 km (5:34 / km) +181m 4:46 / km
ahr:153 max:171 shoes: Nike Pegasus 35

Some extra running up and down to Badacsony, after the long drive with the others

Thursday Jul 11, 2019 #

5 PM

Warm up / down warm up/down 40:00 [1] 4.2 km (9:31 / km)
ahr:132 max:149 shoes: Adidas Ultraboost

3,2km run, excercises, 10*100
6 PM

interval/tempo intervals 25:45 [5] 6.1 km (4:13 / km)
ahr:165 max:190 rhr:44 shoes: Nike Pegasus 35

3*1km/1:30(200m), /2:00 2*3*300m/1:00(100m)/2:00(100m)
3:20 3:15 3:03 52 49,5 48,1 48,5 47,8 44,7

runing 3:56 [3] 1.0 km (3:56 / km)
shoes: Nike Pegasus 35

400m jog + 4*150m fast
7 PM

Warm up / down warm up/down 20:00 [1] 2.0 km (10:00 / km)
ahr:156 shoes: Nike Pegasus 35

2km warm down run + 10min stretch

Wednesday Jul 10, 2019 #

5 PM

runing 30:00 [1] 6.1 km (4:55 / km) +25m 4:49 / km
ahr:137 max:160 rhr:40 shoes: Nike Winflo

easy run, mostly in soft ground, some forest run in it

Tuesday Jul 9, 2019 #

4 PM

cardio warm up/down (cycling) 23:00 [0] 7.5 km (19.6 kph)

bike to training and back
5 PM

Warm up / down warm up/down 50:00 [1] 5.2 km (9:37 / km)

warm up: 3,5km run, lots of excercises, some runing drills, 10*100
warm down: 0,7km

interval/tempo intervals 28:50 [5] 6.1 km (4:44 / km)
ahr:165 max:190 rhr:45 slept:9.0 shoes: Nike Pegasus 35

3km (150/50) /2:00 2*600m /1:30,2:30 2*300/1:40, 2:00 3*200/45sec
times: 3:27 3:28 3:38 1:51 1:49 50,5 48,2 33,7 32,5 31,0

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