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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  runing21 20:22:29 168.55(7:15) 271.25(4:30) 271027c
  Warm up / down6 4:52:01 20.59(14:11) 33.14(8:49) 185
  orienteering4 4:37:34 24.98(11:07) 40.2(6:54) 163061c
  Streching28 4:30:00
  interval/tempo4 1:58:03 16.84(7:01) 27.1(4:21)
  Game1 1:15:00 3.42(21:57) 5.5(13:38) 150
  S&C7 1:00:00
  cardio2 40:00
  Total32 39:15:07 234.38 377.19 467588c
  [1-5]32 34:42:07

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Tuesday Mar 31, 2020 #

4 PM

runing 1:12:40 [5] 16.65 km (4:22 / km) +70m 4:16 / km
shoes: Nike Pegasus 35

4.5km 8@100, 6km 200/100 moderate trail ~3:40-45/km
2m jog 1km fast trail run 3:09
Wdown

Streching 10:00 [0]

Monday Mar 30, 2020 #

6 PM

runing 33:58 [1] 7.05 km (4:49 / km) +30m 4:43 / km
shoes: Brooks

4km 250m drills, 8@100/50 and wdown jog
There was a bit pain in my right knee

Streching 15:00 [0]

Sunday Mar 29, 2020 #

12 PM

runing 1:44:55 [3] 24.01 km (4:22 / km) +230m 4:10 / km
shoes: Nike Pegasus 35

Long run w 6@2min/2min
I died

Streching 10:00 [0]

Saturday Mar 28, 2020 #

12 PM

orienteering 1:12:20 [2] 11.05 km (6:33 / km) +345m 5:40 / km
7c shoes: Inov 8

Zajnát trail and forest running with map (rerun some part of my course from 2017, but some part of the forest was unrunable, so I just skiped that parts)

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Streching 5:00 [0]

Friday Mar 27, 2020 #

6 PM

runing 50:00 [2] 10.75 km (4:39 / km) +145m 4:21 / km
shoes: Nike Winflo

Streching 10:00 [0]

Thursday Mar 26, 2020 #

4 PM

runing 1:12:10 [5] 17.25 km (4:11 / km) +100m 4:04 / km
shoes: Nike Pegasus 35

6km 4@100, 12@1:30/1:00 (~160-200m)
8times ~3:05-3:10/km
2 times 3:20-25/km in urban area with lots of turns
2fast (the last one 2:50/km)
2.5km wdown

Streching 5:00 [0]

Wednesday Mar 25, 2020 #

5 PM

runing 52:55 [1] 12.02 km (4:24 / km) +55m 4:18 / km
shoes: Nike Winflo

S&C 10:00 [2]

Streching 10:00 [0]

Tuesday Mar 24, 2020 #

5 PM

runing 1:17:40 [4] 17.45 km (4:27 / km) +115m 4:19 / km
ahr:155 max:180 shoes: Nike Pegasus 35

5,5km Inc 6@100
3@2km/ 500-600m jog (1st 2:45 , 2nd 3:30)
3:43 41
3:40 31
3:30 21

Streching 10:00 [0]

Monday Mar 23, 2020 #

11 AM

cardio (eliptical trainer) 10:00 [1]

S&C 10:00 [2]

Streching 5:00 [0]

6 PM

runing 44:05 [1] 9.0 km (4:54 / km) +10m 4:52 / km
shoes: Nike Winflo

Included 6@100m fast

Streching 5:00 [0]

Sunday Mar 22, 2020 #

4 PM

runing 1:10:07 [4] 18.1 km (3:52 / km) +115m 3:45 / km
ahr:160 max:171 shoes: Nike Pegasus 35

Long tempo from home 1,5km slower than 15km fast and 1,5km slower
Fastest 10km 38min
Fastest 15km 57:30


Streching 10:00 [0]

Saturday Mar 21, 2020 #

5 PM

runing 51:42 [2] 12.0 km (4:19 / km) +100m 4:08 / km
shoes: Nike Winflo

S&C 5:00 [3]

Streching 10:00 [0]

Friday Mar 20, 2020 #

5 PM

runing 50:00 [3] 12.02 km (4:10 / km) +10m 4:09 / km
shoes: Nike Pegasus 35

7km incl 5km fast ( ~3:50 )because I met with Honti and Kisházi after 1,5km
After it some drills and 20@100m/30s
1km jog

S&C 15:00 [3]

20@30sec work w20sec rest

Streching 10:00 [0]

Thursday Mar 19, 2020 #

5 PM

runing 53:00 [3] 10.9 km (4:52 / km) +340m 4:12 / km
shoes: Nike Winflo

Included 2*410m fast climbing (50m climb)
2:13. 2:00.

runing 9:46 [2] 2.0 km (4:53 / km) +50m 4:20 / km
shoes: X Talon spikes

New shoes

Streching 10:00 [0]

Tuesday Mar 17, 2020 #

4 PM

runing 58:47 [1] 12.62 km (4:39 / km) +65m 4:32 / km
shoes: Nike Winflo

Easy jog in the Felsőrákosi fields but I wasn't able to run slower

Streching 10:00 [0]

Monday Mar 16, 2020 #

5 PM

runing 40:09 [2] 9.0 km (4:28 / km) +30m 4:23 / km
shoes: Nike Winflo

7km 30:36
Drills+ 2@100m
1.2km wdown

S&C 10:00 [2]

Streching 10:00 [0]

Sunday Mar 15, 2020 #

1 PM

runing long 1:40:55 [3] 20.1 km (5:01 / km) +800m 4:11 / km
shoes: Nike Winflo

Long run in small path and clean forest, with lots of climbing in Bükk

Streching 5:00 [0]

Saturday Mar 14, 2020 #

3 PM

orienteering 1:18:08 [2] *** 10.2 km (7:40 / km) +460m 6:15 / km
15c shoes: Inov 8

Szélrózsa Night race pre run

Friday Mar 13, 2020 #

3 PM

Warm up / down warm up/down (basic warm up) 38:00 [1] 4.2 km (9:03 / km) +10m 8:56 / km
shoes: Nike Winflo

3.2km, exercises, stretching, some drills, 10@100

interval/tempo intervals (indoor track) 30:30 [5] 7.3 km (4:11 / km)
shoes: Nike Pegasus 35

5km (150/50) / 2min 3@400/1min/2min. 3@200/1min
17:33 (3:35, 3:30.5, 3:31, 3:30.5, 3:26.5)
69.0, 66.5, 64.0
32.4, 30.1 28.2
My legs were pretty tired, so the 5km didn't felt well, and after it it was hard to speed up.

Warm up / down warm up/down 30:00 [1] 2.6 km (11:32 / km)
shoes: Nike Winflo

250jog 4@80, 2.1km

Streching 5:00 [0]

Thursday Mar 12, 2020 #

4 PM

runing 58:20 [1] 12.0 km (4:52 / km) +75m 4:43 / km
shoes: Nike Winflo

Easy long with 3@2@100 (forest, climb, fast)

S&C 5:00 [3]

Streching 15:00 [0]

Wednesday Mar 11, 2020 #

6 PM

runing 45:02 [2] 10.03 km (4:29 / km) +115m 4:15 / km
shoes: Nike Winflo

Easy long w climbs
Including 5@150 moderate uphill w jogback recovery

Streching 10:00 [0]

Tuesday Mar 10, 2020 #

5 PM

Warm up / down 40:00 [1] 4.2 km (9:31 / km) +10m 9:25 / km
shoes: Nike Winflo

interval/tempo intervals 30:38 [5] 6.7 km (4:34 / km)
shoes: Nike Pegasus 35

1km (150/50) /2min 5@600/1:30/2min 5@300/1min
3:31
1:49.2 1:48.3 1:47.1 1:48.5 1:47.5
46.9 46.8 46.7 45.5 44.3

Warm up / down warm up/down 25:00 [1] 3.5 km (7:09 / km)
shoes: Nike Winflo

200jog 6*80m 3km

Streching 10:00 [0]

Monday Mar 9, 2020 #

5 PM

runing (Sprint-O) 44:55 [1] * 9.2 km (4:53 / km) +30m 4:48 / km
27c shoes: Brooks

Easy O in the near urban areas with self-made Maprun ( the calibration of the map wasn't good enough)

Streching 15:00 [0]

S&C 5:00 [1]

Sunday Mar 8, 2020 #

11 AM

Game 1:15:00 [3] 5.5 km (13:38 / km) +150m 12:00 / km
shoes: Inov 8

Capture the flag in the forest between two Creek due to we left the maps at the accomodation
3 PM

Warm up / down warm up/down 25:00 [1] 2.7 km (9:16 / km) +75m 8:08 / km
shoes: Inov 8

orienteering 1:00:06 [5] **** 10.65 km (5:39 / km) +340m 4:52 / km
15c shoes: Inov 8

Mass start training
Tired from morning sprints so it was hard to run after Tamás in the first half than I caught a wrong farsta and I only realized it much later(~650m), so I lost at least 8min there
After that my thigh cramped a bit so in the and I only jogged

https://photos.app.goo.gl/652RPx2z2D5BkCj6A

Warm up / down 3:00 [0] 0.35 km (8:34 / km)

Streching 5:00 [0]

Saturday Mar 7, 2020 #

12 PM

Warm up / down warm up/down 6:31 [1] 0.8 km (8:09 / km) +70m 5:40 / km
shoes: Inov 8

orienteering 1:07:00 [3] ***** 8.3 km (8:04 / km) +485m 6:15 / km
24c shoes: Inov 8

Compass and high keeping technical training
In the first half mostly with Tamás, because we caught up Márk who put out the flags, so there was no signs at the controlls

https://photos.app.goo.gl/pbfYjE2PxJybaXyf8

Warm up / down warm up/down 4:30 [1] 0.99 km (4:33 / km)
shoes: Inov 8

Friday Mar 6, 2020 #

6 PM

runing 43:23 [1] 9.0 km (4:49 / km) +70m 4:38 / km
shoes: Nike Winflo

Streching 15:00 [0]

Thursday Mar 5, 2020 #

5 PM

Warm up / down warm up/down 40:00 [1] 4.1 km (9:45 / km) +10m 9:38 / km
shoes: Nike Winflo

interval/tempo intervals 26:10 [5] 6.0 km (4:22 / km)
shoes: Nike Pegasus 35

3km (150/50)/2min 3@600/1:30 3@200/1min
3:33 3:34 3:32. (10:39)
1:47.1. 1:44.5. 1:42.5
31.6. 31.7. 28.2

Warm up / down 25:00 [1] 2.8 km (8:56 / km)
shoes: Nike Winflo

500jog
4@80
2.1km

Streching 10:00 [0]

Wednesday Mar 4, 2020 #

5 PM

runing 52:00 [2] 12.0 km (4:20 / km) +65m 4:13 / km
ahr:151 max:170 shoes: Nike Winflo

Streching 10:00 [0]

Tuesday Mar 3, 2020 #

5 PM

Warm up / down 35:00 [1] 4.3 km (8:08 / km) +10m 8:03 / km
shoes: Nike Winflo

interval/tempo intervals 30:45 [5] 7.1 km (4:20 / km)
shoes: Nike Pegasus 35

1km (150/50)/2min 5@600m/1:30 /2min 5@300m/1min
3:27
1:51 1:48 1:46.8 1:46.2 1:42.6
49.2 49.0 48.5 47.7 48.1

Warm up / down warm up/down 20:00 [1] 2.6 km (7:42 / km)
shoes: Nike Winflo

250
4@70
2km

Streching 15:00 [0]

Monday Mar 2, 2020 #

5 PM

runing 36:00 [2] 8.1 km (4:27 / km) +90m 4:13 / km
shoes: Nike Winflo

Streching 10:00 [0]

Sunday Mar 1, 2020 #

5 PM

cardio 30:00 [3]

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