Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Jul 14, 2019:

	activity	#	time	miles		km		+m
	orienteering	2	2:43:56	13.33	(12:18)	21.45	(7:39)	695	47c
	Warm up / down	4	2:10:34	8.95	(14:36)	14.4	(9:04)	75
	runing	4	1:25:04	10.41	(8:10)	16.75	(5:05)	206
	interval/tempo	2	54:35	7.58	(7:12)	12.2	(4:28)
	cardio	1	23:00	4.66	(12.2/h)	7.5	(19.6/h)
	Streching	1	10:00
	Total	10	7:47:09	44.93		72.3		976	47c
	[1-5]	9	7:14:09
averages - sleep:8 rhr:43

1:59

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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

Uzsa easy course
https://photos.app.goo.gl/esG1DWDJ2JLWA51G8

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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