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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 31 days ending Aug 31, 2019:

activity # timemileskm+m
  Warm up / down19 10:21:54 40.35 64.94
  orienteering12 7:30:40 49.88(9:02) 80.27(5:37) 911306c
  cardio7 3:06:11 41.69(13.4/h) 67.1(21.6/h)
  runing7 2:57:41 24.47(7:16) 39.38(4:31) 167
  Streching14 2:15:00
  interval/tempo6 1:43:21 16.7(6:11) 26.87(3:51)
  S&C4 55:00
  Total31 28:49:47 173.09 278.56 1078306c
  [1-5]31 26:34:47
averages - sleep:7.4 rhr:44

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Saturday Aug 31, 2019 #

10 AM

Warm up / down warm up/down 32:00 [1] 3.2 km (10:00 / km)
shoes: Nike Pegasus 35

orienteering race 15:48 [5] * 4.2 km (3:46 / km) +21m 3:40 / km
ahr:181 max:194 18c shoes: Nike Pegasus 35

Budapest Championship 1st place
Basicly a running competition. Only some (-10-15sec mistake) due to find the controll in the object.

Warm up / down 4:00 [1] 0.7 km (5:43 / km)

2 PM

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

orienteering race 15:13 [4] *** 3.2 km (4:45 / km) +20m 4:37 / km
ahr:178 max:194 15c shoes: Nike Pegasus 35

Budapest Sprint relay Champ. 1st place (w Lilla and Kende)
Bad first leg from me, but in the first controll the map wasnt too good for fast orienteering and another 1,5min mistake to the 5th controll

Thursday Aug 29, 2019 #

5 PM

Warm up / down warm up/down 30:00 [1] 4.2 km (7:09 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 16:11 [4] 4.47 km (3:37 / km)
shoes: Nike Pegasus 35

1km 200/100, 1km tempo, 1km 150/50, 400jog, 1km tempo
3:52 3:34 3:44 1:52 3:10

Streching 10:00 [0]

Warm up / down warm up/down 5:42 [1] 1.2 km (4:45 / km)
shoes: Nike Pegasus 35

Wednesday Aug 28, 2019 #

3 PM

orienteering 10:39 [2] *** 1.81 km (5:53 / km)
13c shoes: Nike Pegasus 35

orienteering 16:49 [3] ** 3.38 km (4:59 / km)
28c shoes: Nike Pegasus 35

orienteering 7:33 [1] * 1.5 km (5:02 / km)
12c shoes: Nike Pegasus 35

5 PM

Warm up / down 3:06 [1] 0.6 km (5:10 / km)
shoes: Nike Pegasus 35

orienteering 11:27 [2] * 2.17 km (5:17 / km)
18c shoes: Nike Pegasus 35

orienteering 12:56 [2] * 2.2 km (5:53 / km)
22c shoes: Nike Pegasus 35

MapRun

Tuesday Aug 27, 2019 #

5 PM

Warm up / down warm up/down 37:00 [1] 4.2 km (8:49 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 12:00 [4] 3.43 km (3:30 / km)
ahr:172 max:192 slept:17.3 shoes: Nike Pegasus 35

2km (150/50) 400easy 1km (150/50)
3:37 3:31 1:41 3:10

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

Streching 10:00 [0]

Monday Aug 26, 2019 #

Note
slept:0.0 (rest day)

ELTE University Freshman Camp
road to home

Sunday Aug 25, 2019 #

Note
slept:2.6 (rest day)

ELTE University Freshman Camp
long tour 15km walk

Saturday Aug 24, 2019 #

Note
slept:5.0 (rest day)

ELTE University Freshman Camp
walk, vollyball

Friday Aug 23, 2019 #

Note
slept:4.3 (rest day)

ELTE University Freshman Camp
vollyball

Thursday Aug 22, 2019 #

Note
slept:3.5 (rest day)

ELTE University Freshman Camp
Walk, vollyball

Wednesday Aug 21, 2019 #

Note
slept:9.5 (rest day)

ELTE University Freshman Camp

Monday Aug 19, 2019 #

11 AM

Warm up / down warm up/down 15:00 [1] 1.7 km (8:49 / km)

orienteering 1:03:13 [2] 8.41 km (7:31 / km)

Hungária Cup 4th day
I was in new shoes, and it brooked my heel, therefore I just jogged and walked :(

Sunday Aug 18, 2019 #

9 AM

Warm up / down warm up/down 30:00 [1] 3.2 km (9:22 / km)
shoes: Nike Pegasus 35

orienteering race 19:48 [5] *** 4.9 km (4:02 / km) +15m 3:59 / km
ahr:168 max:185 23c shoes: Nike Pegasus 35

Hungária Cup 3rd Stage Ópusztaszer Sprint
One bad route choice, and one 10 sec mistake, but fast speed

orienteering 16:39 [2] ***** 2.3 km (7:14 / km)
14c shoes: Nike Pegasus 35

orienteering 10:28 [3] **** 1.5 km (6:59 / km)
10c shoes: Nike Pegasus 35

orienteering 4:53 [4] *** 0.9 km (5:26 / km)
7c shoes: Nike Pegasus 35

orienteering 17:34 [2] **** 2.0 km (8:47 / km)
8c shoes: Nike Pegasus 35

Mobil-O Plus
2nd place w Petyko

Saturday Aug 17, 2019 #

11 AM

Warm up / down warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: Inov 8

2,2km to start, exercises, 6*100m

orienteering race 41:48 [4] ** 8.1 km (5:10 / km) +25m 5:05 / km
ahr:168 max:186 22c shoes: Inov 8

Hungaria Cup 2nd Stage Kisszállás
2nd place after Márk +1:29
In the first part I did some mistakes and my speed wasn't max, but the second half was quite good performance

Warm up / down warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Inov 8

Back from the finish warm down jog between the Pre-O points

Friday Aug 16, 2019 #

5 PM

Warm up / down warm up/down 40:00 [1] 4.3 km (9:18 / km)

interval/tempo intervals 14:30 [4] 4.0 km (3:38 / km)
ahr:165 max:177 shoes: Nike Pegasus 35

4km (3km 200/100 1km 150/50)
3:41 3:36 3:38 3:34

Warm up / down warm up/down 10:30 [1] 2.15 km (4:53 / km)

Thursday Aug 15, 2019 #

10 AM

cardio (cycling) 29:38 [1] 10.0 km (20.2 kph)

indoor cycling

Streching 10:00 [0]

6 PM

Warm up / down 30:00 [2]

Football

S&C 15:00 [3]

Agility ladder

Wednesday Aug 14, 2019 #

7 PM

runing 30:00 [1] 5.7 km (5:16 / km)
slept:9.0 shoes: Nike Winflo

Streching 10:00 [0]

Tuesday Aug 13, 2019 #

8 AM

runing warm up/down 10:00 [1] 2.0 km (5:00 / km)
ahr:115 max:125 rhr:46 slept:7.5 shoes: Nike Winflo

Warm up / down 10:00 [1]

Warm up Exercises

S&C 20:00 [2]

Upper body strengthing
Power ball
Concept 2 ski

Streching 15:00 [0]

2 PM

cardio (cycling) 24:36 [1] 8.5 km (20.7 kph)

Indoor cycling
5 PM

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

interval/tempo intervals 19:20 [5] 5.1 km (3:47 / km)
ahr:161 max:183 shoes: Nike Pegasus 35

4*800 pace run for Máté 2*2k/80or90sec jog, 1km
2:39 2:37 2:37 2:35 3:05

Warm up / down warm up/down 14:47 [1] 2.86 km (5:10 / km)
shoes: Nike Pegasus 35

Streching 5:00 [0]

Monday Aug 12, 2019 #

7 PM

cardio (cycling) 35:03 [2] 15.0 km (25.7 kph)
ahr:78

indoor

S&C 10:00 [1]

Power ball
Concept2 ski

Streching 10:00 [0]

Sunday Aug 11, 2019 #

11 AM

Warm up / down warm up/down 18:00 [1] 1.6 km (11:15 / km)
shoes: Inov 8

orienteering race 1:00:23 [4] **** 9.9 km (6:06 / km) +360m 5:10 / km
ahr:160 max:180 17c rhr:41 slept:8.5 shoes: Inov 8

Karst cup 4th stage
Some small mistakes and none optimal route choice.


https://photos.app.goo.gl/c3R39MUxet9JAz1k8

Warm up / down warm up/down 5:40 [1] 1.0 km (5:40 / km)

Saturday Aug 10, 2019 #

10 AM

Warm up / down warm up/down 30:00 [1] 2.3 km (13:03 / km)
shoes: Inov 8

orienteering race 25:54 [5] *** 4.3 km (6:01 / km) +180m 4:59 / km
ahr:168 max:184 15c rhr:41 slept:9.0 shoes: Inov 8

Karst cup 2nd day
Hard effort from the start. Some small (10-20sec) mistakes.
Maybe my biggest time loose was in the last contoll punching, because I ran too fast so the SIAC didnt worked so I had to went back.

https://photos.app.goo.gl/NMYeyTG8iLmDoo8H7

Warm up / down warm up/down 3:00 [1] 0.6 km (5:00 / km)

Streching 5:00 [0]

5 PM

Warm up / down warm up/down 28:00 [1] 2.6 km (10:46 / km)
shoes: Nike Pegasus 35

orienteering race 13:00 [5] *** 3.6 km (3:37 / km) +20m 3:31 / km
ahr:177 max:189 17c shoes: Nike Pegasus 35

Karst cup 3rd etap Sprint
One 10-12sec mistake
I won 1sec ahead Tomi

https://photos.app.goo.gl/EqsS2dT6seho9mqZA

Warm up / down warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Nike Pegasus 35

Streching 5:00 [0]

Friday Aug 9, 2019 #

10 AM

Warm up / down warm up/down 30:00 [1] 2.0 km (15:00 / km)
shoes: Inov 8

orienteering race 50:33 [4] *** 8.4 km (6:01 / km) +270m 5:11 / km
ahr:168 max:184 17c rhr:44 slept:7.5 shoes: Inov 8

Karst cup 1st day
It was a good run only some small mistakes and maybe some none optimal route choice.

https://photos.app.goo.gl/9XRzE483EU5B5iJK6

Warm up / down warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Inov 8

Streching 8:00 [0]

Thursday Aug 8, 2019 #

10 AM

cardio (cycling) 30:44 [1] 11.0 km (21.5 kph)
ahr:82 max:114

indoor cycling

Wednesday Aug 7, 2019 #

5 PM

cardio (cycling) 14:00 [1] 3.88 km (16.6 kph)

runing 34:19 [2] 8.0 km (4:17 / km) +12m 4:15 / km
ahr:141 max:161 rhr:45 slept:7.7 shoes: Nike Pegasus 35

Warm up / down 25:00 [2]

exercises, runing drills

Warm up / down warm up/down 10:00 [1] 2.0 km (5:00 / km)

10*100, 1km warm down

Streching 10:00 [0]

6 PM

cardio (cycling) 12:27 [2] 3.72 km (17.9 kph)

Tuesday Aug 6, 2019 #

5 PM

Warm up / down warm up/down 40:00 [2] 4.2 km (9:31 / km)
shoes: Adidas Ultraboost

3km (12:15), exercises, some running drills, 10*100

interval/tempo intervals (track) 18:30 [5] 4.6 km (4:01 / km)
ahr:168 max:188 shoes: Nike Pegasus 35

3000m (150/50) /3min, 4*200m /1:00-1:15 back jog
3:26 3:26 3:22 (sum:10:14)
32.4 30.9 29.3 28.4

interval/tempo 1:50 [3] 0.62 km (2:57 / km)
shoes: Nike Pegasus 35

4*150m increasing speed

runing warm up/down 6:54 [1] 1.41 km (4:54 / km)
shoes: Nike Pegasus 35

Streching 10:00 [0]

Monday Aug 5, 2019 #

10 AM

cardio (cycling) 39:43 [1] 15.0 km (22.7 kph)

indoor cycling
11 AM

runing 31:14 [1] 6.85 km (4:34 / km) +45m 4:25 / km
ahr:136 max:160 rhr:41 slept:9.0

easy run (in the midle of it there was some stairs climbing)

Streching 7:00 [0]

Sunday Aug 4, 2019 #

7 PM

runing 31:00 [3] 8.11 km (3:49 / km) +50m 3:42 / km
rhr:43 slept:8.0 shoes: Nike Winflo

Saturday Aug 3, 2019 #

6 PM

runing 34:14 [2] 7.31 km (4:41 / km) +60m 4:30 / km
ahr:140 max:165 rhr:48 slept:8.5 shoes: Nike Dual Fusion

Easy city run in the "Tanács park" included one fast round (810m 3:05)

S&C 10:00 [2]

Streching 20:00 [0]

Friday Aug 2, 2019 #

4 PM

Warm up / down warm up/down 40:00 [1] 4.1 km (9:45 / km)
shoes: Adidas Ultraboost

3km, exercises, 10*100

interval/tempo intervals 21:00 [5] 4.65 km (4:31 / km)
rhr:48 slept:8.5 shoes: Nike Pegasus 35

3*1000m /1,5min /2min 5*200/1min
3:17 3:10 2:56
32,6 30,4 30,2 29,1 28,4
### rainy day, so the track was slippery ###

Warm up / down warm up/down 7:09 [1] 1.33 km (5:23 / km)
shoes: Nike Pegasus 35

warm down run

Thursday Aug 1, 2019 #

7 PM

orienteering 36:02 [2] * 7.5 km (4:48 / km)
ahr:143 max:165 30c shoes: Nike Winflo

Some easy run with sprint maps in Rákosdalva

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