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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 31 days ending Jan 31:

activity # timemileskm+m
  runing25 13:45:53 111.18(7:26) 178.93(4:37) 1410
  Streching27 5:05:00
  Warm up / down10 4:27:00 16.19 26.05 130
  Terrain run3 3:24:09 22.12(9:14) 35.6(5:44) 930
  cardio2 2:52:00
  orienteering2 2:16:24 12.49(10:55) 20.1(6:47) 685
  interval/tempo6 2:00:57 17.8(6:48) 28.65(4:13) 90
  S&C3 25:00
  Total34 34:16:23 179.78 289.33 3245
  [1-5]34 29:11:23

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Sunday Jan 31 #

9 AM

Note

Stekkelés 3óra séta 5.4km
12 PM

Terrain run 53:00 [2] 7.4 km (7:10 / km) +220m 6:14 / km
shoes: Inov 8

Stekkelés nagykör (sok állás a pontokon)
Elapsed time 1:45:00

Saturday Jan 30 #

12 PM

runing long 1:00:00 [4] 14.1 km (4:15 / km) +70m 4:09 / km
shoes: Nike Winflo

10m wup,
20@1min hard/1min easy (~3:40/4:40)
10 m cdown
It was very mudy in lots of place so slower than expected

S&C 5:00 [2]

Streching 10:00 [0]

Friday Jan 29 #

11 AM

runing 24:08 [2] 5.0 km (4:50 / km) +120m 4:19 / km
shoes: Nike Pegasus 36 trail

Wup

Warm up / down 5:00 [2] 0.3 km (16:40 / km)

Exercise, drills

interval/tempo 13:00 [4] 2.1 km (6:11 / km) +90m 5:06 / km
shoes: Nike Pegasus 36 trail

5@100m uphil(~15%) back jog
1min jog
5@100m downhill (-3%) back jog

runing warm up/down 6:00 [1] 1.15 km (5:13 / km) +25m 4:42 / km
shoes: Nike Pegasus 36 trail

Streching 15:00 [0]

Thursday Jan 28 #

10 AM

cardio 1:43:00 [1]

Hikeing, 8.5km/240climb in the Mecsek from Árpádterő
4 PM

runing 47:00 [3] 10.5 km (4:29 / km) +270m 3:58 / km
ahr:152 max:171 shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Wednesday Jan 27 #

10 AM

Warm up / down 15:00 [1]

4 PM

runing hills 40:10 [2] 8.0 km (5:01 / km) +270m 4:18 / km
ahr:146 shoes: Nike Pegasus 36 trail

Easy climb next to Pécs up to the János kilátó

Streching 15:00 [0]

Tuesday Jan 26 #

5 PM

runing warm up/down 20:20 [2] 4.08 km (4:59 / km) +10m 4:55 / km
shoes: Nike Winflo

Warm up / down 20:00 [2] 1.0 km (20:00 / km)
shoes: Nike Winflo

Exercise, 10@100

interval/tempo 23:55 [5] 5.5 km (4:21 / km)
shoes: Nike Winflo

1km 150/50. W 2 min rest
5@800 w1:30
3:28
2:30 2:29 2:28 2:24 2:19

Warm up / down 25:00 [2] 3.9 km (6:25 / km)
shoes: Nike Winflo

200jog
6@80
3.2 km cdwn

Streching 5:00 [0]

Monday Jan 25 #

7 PM

runing 30:00 [1] 6.04 km (4:58 / km) +20m 4:53 / km
ahr:135 shoes: Nike Winflo

Warm up / down 5:00 [2]

Streching 10:00 [0]

Sunday Jan 24 #

11 AM

Terrain run 1:15:24 [4] 14.1 km (5:21 / km) +350m 4:45 / km
ahr:158 max:180 shoes: Inov 8

Kerepes 20 m wup, 3 offroad round in dense forest (2.2km 60-65 m climb) 13:15 13:30 11:43pb (2 moderate, 1fast)
Cdwn
1 PM

Warm up / down 5:00 [2]

Exercise at home

Streching 10:00 [0]

Saturday Jan 23 #

3 PM

runing 40:40 [3] 9.0 km (4:31 / km) +30m 4:27 / km
shoes: Nike Winflo

25 min 4@100/30 sec jog, 1 easy sprint O (7 min), cdwn

Streching 15:00 [0]

Friday Jan 22 #

5 PM

runing 25:23 [2] 5.5 km (4:37 / km) +5m 4:36 / km
shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Thursday Jan 21 #

5 PM

runing warm up/down 18:48 [2] 4.04 km (4:39 / km) +10m 4:36 / km
shoes: Nike Winflo

Warm up / down 25:00 [3] 1.0 km (25:00 / km)
shoes: Nike Winflo

Exercises and 10@100

interval/tempo 23:22 [5] 4.8 km (4:52 / km)
shoes: Nike Winflo

24@150 w start in every minute
First five 24
Then around 23

Warm up / down 25:00 [2] 4.8 km (5:12 / km)
shoes: Nike Winflo

Streching 10:00 [0]

Wednesday Jan 20 #

3 PM

runing 33:50 [3] 8.0 km (4:14 / km) +10m 4:12 / km
ahr:151 shoes: Nike Winflo

Streching 10:00 [0]

Tuesday Jan 19 #

7 PM

runing 24:45 [2] 5.09 km (4:52 / km) +20m 4:46 / km
shoes: Nike Winflo

Streching 10:00 [0]

Monday Jan 18 #

3 PM

runing 24:45 [2] 5.2 km (4:46 / km) +15m 4:42 / km
shoes: Nike Winflo

Streching 10:00 [0]

Sunday Jan 17 #

4 PM

runing 25:00 [2] 5.15 km (4:51 / km) +25m 4:44 / km
ahr:130 max:155 shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Saturday Jan 16 #

10 AM

Warm up / down 20:00 [2] 2.6 km (7:42 / km) +80m 6:40 / km
shoes: Inov 8

orienteering 58:37 [4] 9.75 km (6:01 / km) +385m 5:01 / km
ahr:172 max:187 shoes: Inov 8

TTEV 2 mass start A course
https://photos.app.goo.gl/ix84W395btyusK8X7
In fresh snow and a bit tired from yesterday. So in the end I lost the 3rd place in sprint finish against Csobot Marci. 1st Bako 56:07, 2nd Zoli 57:44

Warm up / down warm up/down 12:00 [2] 2.1 km (5:43 / km) +50m 5:06 / km
shoes: Inov 8

Friday Jan 15 #

cardio 1:09:00 [3]
ahr:136 max:164

Cross country skiing in fresh snow in Galya without/ self made tracks so it wasn't too fast
14.2 km some climbs

Thursday Jan 14 #

3 PM

runing 1:00:58 [3] 14.8 km (4:07 / km) +170m 3:54 / km
ahr:154 max:171 shoes: Nike Pegasus 36 trail

Long tempo w 8 long fast climb in tanács park (300m/15m)
In the middle the faster part was 9 km 130m climb @3:55/km

Streching 10:00 [0]

Wednesday Jan 13 #

5 PM

runing 35:04 [3] 7.55 km (4:39 / km) +60m 4:28 / km
shoes: Nike Dual Fusion

S&C 10:00 [3]

Streching 10:00 [0]

Tuesday Jan 12 #

5 PM

runing warm up/down 19:26 [2] 4.05 km (4:48 / km) +10m 4:44 / km
shoes: Nike Winflo

Warm up / down 20:00 [2] 1.0 km (20:00 / km)
shoes: Nike Winflo

Exercise and 10@100

interval/tempo 21:50 [5] 5.8 km (3:46 / km)
shoes: Nike Winflo

4 km 150/50 (3:41 36 36 30 chasing Rita) w1:30
1km 3:03 w1min
600 1:44

Warm up / down 15:00 [2] 3.2 km (4:41 / km)
shoes: Nike Winflo

Streching 10:00 [0]

Monday Jan 11 #

4 PM

runing 44:32 [3] 9.0 km (4:57 / km) +120m 4:38 / km
ahr:148 max:167 shoes: Nike Pegasus 36 trail

30 min 6.6 km
5 min stair climbing (1 min stretching, 15 stairs)
2 km

S&C 10:00 [3]

Streching 10:00 [0]

Sunday Jan 10 #

5 PM

runing 30:15 [2] 6.55 km (4:37 / km) +5m 4:36 / km
shoes: Nike Winflo

With some harder part in the middle

Streching 15:00 [0]

Saturday Jan 9 #

11 AM

orienteering 1:17:47 [3] 10.35 km (7:31 / km) +300m 6:34 / km
ahr:150 shoes: Inov 8

Szélrózsa "test run".

Friday Jan 8 #

5 PM

runing warm up/down 19:16 [2] 4.03 km (4:47 / km) +15m 4:42 / km
shoes: Nike Winflo

Warm up / down 25:00 [2] 1.0 km (25:00 / km)

interval/tempo 18:20 [5] 5.1 km (3:36 / km)
shoes: Nike Winflo

Syma
4km 150/50 (3:36 37 34 32) 1m rest
1km 2:58

runing warm up/down 11:30 [2] 2.5 km (4:36 / km)
shoes: Nike Winflo

Streching 20:00 [0]

Thursday Jan 7 #

2 PM

runing 20:00 [2] 4.2 km (4:46 / km) +25m 4:37 / km
shoes: Nike Winflo

Streching 10:00 [0]

Wednesday Jan 6 #

5 PM

runing 29:47 [2] 6.4 km (4:39 / km) +30m 4:33 / km
ahr:145 max:160 shoes: Nike Winflo

Streching 10:00 [0]

Tuesday Jan 5 #

5 PM

runing warm up/down 21:45 [1] 4.05 km (5:22 / km) +10m 5:18 / km
shoes: Nike Winflo

Warm up / down warm up/down 25:00 [2] 1.0 km (25:00 / km)

Exercise+ 10@100

interval/tempo intervals 20:30 [5] 5.35 km (3:50 / km)
ahr:170 max:187 shoes: Nike Winflo

3km 150/50 @3:40/km. w2min jog
2@1000m 3:11, 2:55 w1min jog

Warm up / down 25:00 [2] 4.15 km (6:01 / km)
shoes: Nike Winflo

400jog 6@80
Wdown run ~3km

Streching 10:00 [0]

Monday Jan 4 #

6 PM

runing 34:40 [2] 7.5 km (4:37 / km) +50m 4:28 / km
shoes: Nike Winflo

Streching 10:00 [0]

Sunday Jan 3 #

5 PM

runing tempo 42:21 [3] 10.0 km (4:14 / km) +5m 4:13 / km
shoes: Nike Pegasus 36 trail

3km wup, 3km (220-110)@3:50-55. 300-310 m fast 1min
Back home

Streching 15:00 [0]

Saturday Jan 2 #

12 PM

Terrain run long 1:15:45 [4] 14.1 km (5:22 / km) +360m 4:46 / km
ahr:162 max:184 shoes: Inov 8

Wup 16 min 3.2 km to start goal was 3@2.2km forest circuir in dense forest in Bolonka, but I lost a bit in the first one, so it was a bit different.
Splits: (14:00) 13:30, last one fast 12:10/178bpm (pb)
And some more jog.
My leg was tired

Streching 15:00 [0]

Friday Jan 1 #

4 PM

runing 35:30 [2] 7.45 km (4:46 / km) +10m 4:44 / km
ahr:148 shoes: Nike Winflo

A bit tired due to lack of sleep

Streching 10:00 [0]

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