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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Apr 18:

activity # timemileskm+m
  runing4 2:41:00 22.56(7:08) 36.3(4:26) 225
  Terrain run1 1:36:30 11.03(8:45) 17.75(5:26) 545
  Warm up / down1 1:10:00 6.77(10:20) 10.9(6:25)
  Streching7 1:10:00
  orienteering1 38:00 5.03(7:33) 8.1(4:41) 25
  interval/tempo1 22:35 2.73(8:16) 4.4(5:08)
  S&C3 15:00
  Total8 7:53:05 48.13 77.45 795
  [1-5]8 6:43:05

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MoTuWeThFrSaSu

Sunday Apr 18 #

11 AM

Terrain run long 1:36:30 [3] 17.75 km (5:26 / km) +545m 4:43 / km
shoes: Inov 8

Long in the forest w Tamás and Keve

Streching 5:00 [0]

Saturday Apr 17 #

5 PM

runing 26:00 [2] 5.6 km (4:39 / km) +20m 4:34 / km
shoes: Nike Pegasus 36 trail

inc 4*100

S&C 5:00 [3]

Streching 10:00 [0]

Friday Apr 16 #

5 PM

orienteering 38:00 [3] 8.1 km (4:41 / km) +25m 4:37 / km
shoes: Nike Winflo

2.5km drills
Microsprint O in my own map (picked all the controlls)
Cdwn
7 PM

Streching 20:00 [0]

S&C 5:00 [3]

Thursday Apr 15 #

2 PM

runing 1:00:00 [4] 14.25 km (4:13 / km) +130m 4:02 / km
shoes: Nike Pegasus 36 trail

5.5km
5@500/500 fast downhill and backjog with off-road parts
1:35 36 37 26 23
2km jog
3@100 fast w backjog
2km cdwn

Streching 10:00 [0]

Wednesday Apr 14 #

7 PM

runing 30:00 [2] 6.45 km (4:39 / km) +45m 4:30 / km
shoes: Nike Dual Fusion

Streching 5:00 [0]

Tuesday Apr 13 #

5 PM

Warm up / down 50:00 [2] 7.5 km (6:40 / km)
shoes: Nike Winflo

30 min, exercise, 10@100

interval/tempo 22:35 [5] 4.4 km (5:08 / km)
shoes: Nike Winflo

2km 150/50 r 2.5m
1km r 3m
400m r1:10
3@200m r 2m, 1.5m
6:48. (3:24 3:24)
2:49
69
30.7 29.7 28.5

Warm up / down 20:00 [2] 3.4 km (5:53 / km)
shoes: Nike Winflo

6@80
15min

Streching 10:00 [0]

Monday Apr 12 #

5 PM

runing 45:00 [3] 10.0 km (4:30 / km) +30m 4:26 / km
shoes: Nike Winflo

Exploring the area because 20 year wasn't enough ;)
By the way its a nice route next to the train to Újbuda

S&C 5:00 [3]

Streching 10:00 [0]

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