Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 7 days ending Jul 30, 2017:

	activity	#	time	miles		km		+m
	Orienteering	8	5:59:06	31.93	(11:15)	51.39	(6:59)	1880	6 /	78c	7%
	Warm up	6	2:35:00	8.82	(17:34)	14.2	(10:55)	30
	Strength	2	1:00:00
	Excercises	1	35:00	0.93	(37:33)	1.5	(23:20)
	Total	10	10:09:06	41.69		67.09		1910	6 /	78c	7%
averages - sleep:7.8

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Sunday Jul 30, 2017 #

9 AM

Warm up warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: New Balance NB 590 Flash

Besides my hurting leg, I got a cold and a sore throat today, so it was really bad to wake up. I decided not to push hard and only run a solid pace.

Orienteering intervals 13:03 [4] 3.51 km (3:43 / km) +30m 3:34 / km
slept:6.0 shoes: New Balance NB 590 Flash

Sprint relay training. Mass start. I had a solid first control and the careful orienteering worked out well. Physically I was really surprised that I could easily keep up the pace with Fer and Dani. Only two mistakes, to the 7th where I should've checked the symbol so I knew it was in the pit not in the green. 7-8s And the 14th where I didn't notice a pass under the building and went around. Lost about 15s. Still, a good race. 2. +0:05 behind Fer

Saturday Jul 29, 2017 #

9 AM

Warm up warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: VJ Irock Red

Orienteering intervals 29:00 [5] *** 6.41 km (4:31 / km) +230m 3:50 / km
spiked:1/18c shoes: VJ Irock Red

O-Intervals in Komlóstető. It was a mass start training with many other clubs so it was cool to run with 60-70 guys towards the first control. Even if after the first climb, only 3 or 4 of us were left by that cruel pace we set. Pretty good technical performance. 3x2km courses on a map 1:5000 scale and very detailed hills. First overall, courses: 1. - I had a longer forking, so didn't know how to get that time back. I tried, but I could only get closer with a few meters. 3rd place, +0:15 behind leader 2. - Made a huge pace in the green and towards to the 40m climb, so stayed only with Fer. Zhen he made a huge mistake so an easy win for me. Had a 10s mistake to the last control. 1st place; 3. - Had a very bad start and the others pulled away with 50-60ms. Succeeded to decrease this so I picked the last control together with Fer, but struggled in the green to the finish, so got 2meters in the end. 2nd place +0:01 Cool training.

2 PM

Orienteering 42:00 [2] 5.0 km (8:24 / km) +160m 7:14 / km
shoes: VJ Irock Red

Afer the morning run I had a lot of pain next to my left shinbone, so decided not to push hard today. The goal was to have a confident orienteering. The Advanced task was that you didn't know where was SI put so you had to be very accurate with your orienteering. In the middle of the course, a stick cut through my shoe to my heel, and made the whole thing bleed a lot. I didn't know what to do, so I ran towards, painfully. Very tough training, but what doesn't kill you makes you...

Friday Jul 28, 2017 #

9 AM

Orienteering long 1:20:00 [2] ** 9.5 km (8:25 / km) +330m 7:10 / km
spiked:1/7c slept:8.5 shoes: VJ Irock Red

Very easy long run on Csókás.

2 PM

Warm up warm up/down 30:00 [1] 1.5 km (20:00 / km)
shoes: VJ Irock Red

Orienteering 35:00 [4] 5.0 km (7:00 / km) +135m 6:10 / km
shoes: VJ Irock Red

Control collecting team race. Technical performance was very bad little due to the dividing, but no excuses.

Thursday Jul 27, 2017 #

9 AM

Warm up warm up/down 30:00 [1] 2.0 km (15:00 / km) +30m 13:57 / km
slept:8.5 shoes: VJ Irock Red

Taking out controls of course "D" of the following O-Intervals. Map was okay most of the time. Then stretching.

Orienteering intervals 42:26 [4] *** 7.73 km (5:29 / km) +305m 4:35 / km
spiked:0/26c shoes: VJ Irock Red

Interval-training in Csanyik. It could have been better technically, no problems with physical performance. Just didn't take too seriously the uphills to the finish every time. Rest times are not included, it was ca. 3-4mins/run.

3 PM

Warm up warm up/down 15:00 [1] 1.2 km (12:30 / km)
shoes: VJ Irock Red

Orienteering 37:37 [4] 5.2 km (7:14 / km) +260m 5:47 / km
spiked:4/27c shoes: VJ Irock Red

Two forest sprint courses. Didn't feel good on the first one, the scale was 5000 so I made a lot of big direction mistakes. But the second course was almost without mistakes, enjoyed it a lot.

Wednesday Jul 26, 2017 #

3 PM

Orienteering 1:20:00 [1] ** 9.04 km (8:51 / km) +430m 7:09 / km
slept:8.0 shoes: IRock stoplis

Route following training in Csanyik.

Tuesday Jul 25, 2017 #

8 PM

Strength 20:00 [3]

Push-up combinations with pistol squats. Just to feel comfortable tomorrow.

Monday Jul 24, 2017 #

5 PM

Warm up warm up/down 35:00 [1] 5.5 km (6:22 / km)
shoes: New Balance NB 590 Flash

Went with the sprinters' group, so the first 2ks were 11 minutes... But from there, I decided to run a bit faster, and the result was great: 3ks under 4mins/k. Only went for a Nettle-circ, not tough. Stretching afterwards.

Excercises 35:00 [3] 1.5 km (23:20 / km)
shoes: New Balance NB 590 Flash

Laufschule and 6x drills on the pitch. Quite fast, moves felt good from inside.

Strength 40:00 [4]
shoes: New Balance NB 590 Flash

5mins of planking and a 1-8-1 pyramid in pull-ups. Then 5x(8 push-ups and 5 "knee to toe" jumps with Bálint) Legs worked better this time.

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