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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 7 days ending Feb 17:

activity # timemileskm+m
  Orienteering5 5:18:32 31.03(10:16) 49.93(6:23)4 /36c11%
  Running8 5:13:51 42.25(7:26) 67.99(4:37)
  Warm up4 1:30:00 5.03(17:53) 8.1(11:07)
  Cool down/stretching7 1:29:00 5.84(15:14) 9.4(9:28)
  Strength1 1:20:00
  TRX1 1:00:00
  Excercises1 30:00 0.75(40:14) 1.2(25:00)
  Total13 16:21:23 84.89 136.624 /36c11%
averages - sleep:7.6 rhr:44

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MoTuWeThFrSaSu

Sunday Feb 17 #

10 AM

Warm up warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: VJ iRock 2

Orienteering intervals 26:30 [4] *** 5.4 km (4:54 / km)
spiked:3/17c slept:7.5 shoes: VJ iRock 2

3 bigger mistakes made this run uncomfy. Approx. 3minutes lost (4.8/17c)

Orienteering intervals 24:54 [4] *** 5.54 km (4:30 / km)
spiked:1/19c shoes: VJ iRock 2

No mistake this time - running was hard in the sand.

Cool down/stretching warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: Adidas Energy Boost

Strides in the end.

Saturday Feb 16 #

9 AM

Warm up warm up/down 15:00 [1] 2.2 km (6:49 / km)
shoes: VJ iRock 2

Orienteering 44:50 [1] 8.13 km (5:31 / km)
ahr:145 max:169 rhr:45 slept:8.0 shoes: VJ iRock 2

Nice multitasking training. No compass next time, this was wayyyy too easy this way, Pirtó is hard to make a good course on.

Cool down/stretching warm up/down 25:00 [1] 2.8 km (8:56 / km)
shoes: VJ iRock 2

6x drills in my Adidas in the end.
3 PM

Warm up warm up/down 15:00 [1] 0.6 km (25:00 / km)
shoes: VJ iRock 2

Mesi's new WUP methods are really useful: I can shift nearly 20kms down a week just by warming up more with gymnastics.

Orienteering 13:04 [4] 3.06 km (4:16 / km)
ahr:140 max:165 shoes: VJ iRock 2

Big mistake to 2nd - went without compass, as Attila took it :( Caught the pack by 4th and put them down to 7th. Didn't struggle a second.

Orienteering intervals 12:57 [4] 2.82 km (4:36 / km)
ahr:146 max:176 shoes: VJ iRock 2

Minor mistakes, this is the only thing why the pack could follow at ca 20s.

Orienteering intervals 13:07 [4] 2.88 km (4:33 / km)
ahr:154 max:180 shoes: VJ iRock 2

Undoubtedly, this was my best run of the day, almost no mistakes.

Cool down/stretching warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ iRock 2

Jogs between the intervals and strides in the end.

Friday Feb 15 #

10 AM

Orienteering long 1:33:10 [1] 11.6 km (8:02 / km)
shoes: VJ iRock 2

Nice first part. Realized that my compass isn't functioning when on the way to ctrl. 3, I went off the map and the needle just didn't move even if I was turning around. :(
Anyways, great training in the contours, but couldn't complete the direction parts like this :(
2 PM

Orienteering 1:30:00 [2] 10.5 km (8:34 / km)
shoes: VJ iRock 2

2x4km course at easier pace. A lot of mistakes, couldn't use Feri's compass as it should've been.

Cool down/stretching warm up/down 8:00 [1] 0.8 km (10:00 / km)
shoes: Adidas Energy Boost

Strides.

Thursday Feb 14 #

6 AM

Running long 49:55 [1] 11.3 km (4:25 / km)
shoes: Adidas Energy Boost

6 PM

Running warm up/down 6:00 [1] 1.2 km (5:00 / km)
shoes: Adidas Energy Boost

TRX 1:00:00 [2]

Cool down/stretching warm up/down 6:00 [1] 1.2 km (5:00 / km)

Wednesday Feb 13 #

6 AM

Running long 44:52 [1] 10.11 km (4:26 / km)
shoes: Adidas Energy Boost

5 PM

Running long 49:29 [3] 12.58 km (3:56 / km)
shoes: Adidas Energy Boost

6x(3min/1min) fartlek inc. Hard. Headlamped in the woods, creepy next to the cemetary.

Excercises 30:00 [1] 1.2 km (25:00 / km)
shoes: Adidas Energy Boost

Tuesday Feb 12 #

6 AM

Running long 37:55 [1] 8.5 km (4:28 / km)
ahr:141 max:162 rhr:43 slept:7.5 shoes: Adidas Energy Boost

4 PM

Warm up warm up/down 45:00 [1] 4.3 km (10:28 / km)
shoes: Adidas Energy Boost

Running intervals 15:00 [4] 3.0 km (5:00 / km)
shoes: Adidas Energy Boost

5x600 u1.45 (44;44;46;44;43) Completely mad training, had a snowstorm after the second one, but nothing could be seen in the fifth. Anyways, felt cool, even easy.

Running intervals 25:00 [3] 1.6 km (15:37 / km)
shoes: Adidas Energy Boost

7x100 (12-12.4)

Cool down/stretching warm up/down 5:00 [1] 0.4 km (12:30 / km)

Monday Feb 11 #

6 AM

Running long 45:34 [1] 10.0 km (4:33 / km)
ahr:145 max:159 slept:7.4 shoes: Adidas Energy Boost

3 PM

Running long 20:06 [1] 4.24 km (4:44 / km)
ahr:132 max:150 shoes: Adidas Energy Boost

Running tempo 20:00 [3] 5.46 km (3:40 / km)
shoes: Adidas Energy Boost

Naaaasty

Cool down/stretching warm up/down 15:00 [1] 1.2 km (12:30 / km)
shoes: Adidas Energy Boost

Strength 1:20:00 [1]
shoes: Adidas Energy Boost

5x(3 FS 70kg, 5 box jumps down&up)
5x5-5 Bulgarian squat
5x5 half snatch
And a bit of football in the end.

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