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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Jan 10:

activity # timemileskm+m
  runing6 2:47:13 21.89(7:38) 35.23(4:45) 135
  orienteering1 1:17:47 6.43(12:06) 10.35(7:31) 300
  Warm up / down2 1:15:00 3.82(19:38) 6.15(12:12)
  Streching6 1:15:00
  interval/tempo2 38:50 6.49(5:59) 10.45(3:43)
  Total7 7:13:50 38.64 62.18 435
  [1-5]7 5:58:50

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MoTuWeThFrSaSu

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]

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