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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Mar 28:

activity # timemileskm+m
  runing5 3:03:27 24.42(7:31) 39.3(4:40) 185
  Warm up / down2 1:44:25 9.76(10:42) 15.7(6:39) 90
  Streching6 55:00
  orienteering1 44:49 4.97(9:01) 8.0(5:36) 29013c
  interval/tempo1 13:54 2.49(5:36) 4.0(3:29)
  S&C1 10:00
  Total7 6:51:35 41.63 67.0 56513c
  [1-5]7 5:56:35

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MoTuWeThFrSaSu

Sunday Mar 28 #

11 AM

runing 27:05 [2] 5.1 km (5:19 / km) +45m 5:05 / km
shoes: Nike Pegasus 36 trail

Streching 5:00 [0]

Saturday Mar 27 #

11 AM

Warm up / down 20:00 [2] 4.15 km (4:49 / km) +55m 4:31 / km
shoes: Nike Winflo

orienteering 44:49 [4] **** 8.0 km (5:36 / km) +290m 4:45 / km
ahr:170 13c shoes: Inov 8

Mátra training
Fast run w only some mistakes

https://photos.app.goo.gl/YJiELxZtEWBR9Lb66

Warm up / down 15:45 [2] 2.45 km (6:26 / km) +25m 6:07 / km

Friday Mar 26 #

6 PM

runing 29:52 [2] 6.0 km (4:59 / km) +15m 4:55 / km
shoes: Nike Winflo

Streching 10:00 [0]

Thursday Mar 25 #

2 PM

runing long 1:06:40 [4] 15.65 km (4:16 / km) +110m 4:07 / km
ahr:151 max:179 shoes: Nike Pegasus 36 trail

3km wup @4:40
5@1km/500m (the 3 easy in the middle 15m clim @4:30)
4:00 (3:50 3:47 down w off road parts) 3:36 down in road 3:45
1km jog 4@120 m fast climb back jog
4@140m fast w 1min 200m jog
2.5km cdwn

Streching 10:00 [0]

Wednesday Mar 24 #

5 PM

runing (Test) 34:50 [2] 7.35 km (4:44 / km)
ahr:131 max:146 shoes: Nike Winflo

2km @4:55 HR 123,128bpm
1km @4:40 HR 130bpm
1km @4:25 HR 136bpm
1km @4:12 HR 141bpm
1km @4:57 HR 134bpm
Some more jog

S&C 10:00 [2]

Streching 10:00 [0]

Tuesday Mar 23 #

5 PM

Warm up / down 50:00 [2] 5.1 km (9:48 / km) +10m 9:43 / km
shoes: Nike Winflo

4km exercise drills 10@100

interval/tempo 13:54 [4] 4.0 km (3:29 / km)
shoes: Nike Pegasus 36 trail

4km 100-100 (~@4:00-3:00) 13:54 consistent as a metronome

Warm up / down 18:40 [2] 4.0 km (4:40 / km)
shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Monday Mar 22 #

6 PM

runing 25:00 [2] 5.2 km (4:48 / km) +15m 4:44 / km
shoes: Nike Winflo

Streching 10:00 [0]

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