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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Mar 15, 2020:

activity # timemileskm+m
  runing4 4:09:12 31.89(7:49) 51.33(4:51) 102027c
  Warm up / down2 2:13:00 9.01(14:46) 14.5(9:10) 20
  orienteering1 1:18:08 6.34(12:20) 10.2(7:40) 46015c
  interval/tempo2 1:01:08 8.7(7:02) 14.0(4:22)
  Streching6 1:00:00
  S&C2 10:00
  Total7 9:51:28 55.94 90.03 150042c
  [1-5]7 8:51:28

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MoTuWeThFrSaSu

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]

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