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Training Log Archive: FerencJonas

In the 7 days ending Apr 7:

activity # timemileskm+m
  running8 3:26:57 23.71(8:44) 38.16(5:25) 235
  orienteering5 2:28:34 16.08(9:14) 25.88(5:44) 958
  Total9 5:55:31 39.79(8:56) 64.04(5:33) 1193
averages - rhr:39

» now

Sunday Apr 7 #

7 AM

running (Recovery) 11:10 [1] 1.73 km (6:27 / km)
ahr:138 max:160 shoes: Brooks Ravenna 8

Easy jogging, running to brekfast..
11 AM

running warm up/down (Warmup) 12:34 [2] 2.0 km (6:17 / km) +70m 5:21 / km
ahr:148 max:160 shoes: IceBug Spirit 7 Olx 2.0

Hb: watch miscounts..

orienteering race (Ceyoc_Relay) 37:10 [4] *** 7.02 km (5:18 / km) +290m 4:23 / km
ahr:170 max:193 shoes: IceBug Spirit 7 Olx 2.0

Very small “mistakes” untill 16th overally about 20-30sec..
17th: 20sec<— couldnt go upstraight to the hill..
18th: wrong way to run out from 17th—> lose distance, climb too (20sec)
Last loop: totally missed myself!
21th: climbed up to a top of a hill pointlessly.. (Could go on the side) 5-10sec
22th: i was confused the mistake before.. lost the focus.. it took 30sec to get the focus back And find the control..
24th: weak again to run straight—> lose distance And climb again.. 5-7sec
27th: missed the direction, found a wrong control, tougth it is on the top of the hill (it was in the side of it).. 90sec..
The goal in phisically was achived, not to run too fast, to riduce the chance of a huge mistake at the begining..
Technically.. i fell apart to the end of the course mostly the last loop was disasterours..
Easily can count with 3minutes which is not include those little ones til the 16th..

Saturday Apr 6 #

7 AM

running (Recovery) 13:53 [1] 2.48 km (5:36 / km)
ahr:142 max:167 shoes: Brooks Ravenna 8

Some recovery moving in the morning..
A few easy intervals in it..
10 AM

orienteering race (Ceyoc_Long) 50:31 [5] *** 9.2 km (5:29 / km) +375m 4:34 / km
ahr:175 max:196 shoes: IceBug Spirit 7 Olx 2.0

Already 20sec mistake to first control (wrong direction from the start (bc of piotrek))+found a wrong control as first..
8-9: should sorround tha valley from its upper side, i slided down to the control with 5-7m (40m horizontaly) (it is about 15sec)
(10sec) tryna find 10th in the circle..
13-14: should go Straight.. but it was easier to go in white And follow a path.. (15sec)
14-15: hazytating.. wrong routechoice (follow contours thougth everything.. (20sec)
15-16: wrong routchoice.. havent even seen the other option..
Slow execution aswell.. (30-35sec)
Last control: really lose my
Head And attention.. (1min)—> keep concentrate at the last moments aswell
/approx. 2:50-3:00min stuck in overally, more Than acceptable/
It was hard to torture myself to run toward some time, mostly during/after climbings..<—not a problem, i Could take some time for relax And calm down before start to push again..
Little bit my lowet back hurt—>satisfied phisically (except my back), got the problems technically i must pay more attention during races..

running warm up/down 17:21 [2] 2.47 km (7:01 / km) +104m 5:48 / km
ahr:147 max:179 shoes: IceBug Spirit 7 Olx 2.0

Warmup for ceyoc long..

running warm up/down 6:40 [1] 0.98 km (6:48 / km)
ahr:171 max:184 shoes: IceBug Spirit 7 Olx 2.0

Heartbeat is Still irrealistic..
Cool down from long..

Friday Apr 5 #

10 AM

orienteering 25:15 [1] *** 2.57 km (9:49 / km) +68m 8:41 / km
ahr:124 max:176 shoes: IceBug Spirit 7 Olx 2.0

Technical training on terrain, near to Stamberk..
Only contours at the first part And window controls at the 2nd..
Was quite confusing and slow.. just to move before afternoon’s Sprint..
4 PM

running warm up/down (Ceyoc-Sprint) 11:22 [2] 2.09 km (5:26 / km)
ahr:147 max:167 shoes: Brooks Ravenna 8

Warmup for ceyoc sprint..

orienteering race (Ceyoc_Sprint) 11:55 [5] ** 3.16 km (3:46 / km) +25m 3:38 / km
ahr:162 max:170 shoes: Brooks Ravenna 8

My watch was miscounting my heartbeat without its pant..
7-8: it would be better to the right with a few seconds..
9-10: would be better from the right..
15-16: should continue my way on the right side of the buliding—> better running trougth/out at 15th And 16th aswell
19-20: might be better from the left..
Maybe 15-20sec stuck in..
My pace was quite affordable.. im satisfied despite these minor worse routchoices..

running warm up/down (Cool down ) 16:10 [1] 2.16 km (7:29 / km)
ahr:162 max:167 shoes: Brooks Ravenna 8

Cooling Down from sprint...
Still unreal heartbeat..

Thursday Apr 4 #

4 PM

running warm up/down 5:55 [1] 1.06 km (5:35 / km) +18m 5:09 / km
ahr:128 max:145 rhr:49 shoes: Asics GT-2000 5

Kis bemeligtes sprint edzes előtt..

orienteering 23:43 [3] ** 3.93 km (6:02 / km) +200m 4:49 / km
ahr:154 max:180 shoes: Asics GT-2000 5

Első kor lassabban, lendületes, aztán Kovi gyors lenduletes, aztán megint egy könnyebb, az utolsó meg már csak lefele volt szert nem nyomtam... voltak benne megaladasook, nem alt ra szemem igazán... fájni nem fajt semmi...

running warm up/down 7:05 [1] 1.02 km (6:57 / km) +43m 5:44 / km
ahr:128 max:138 shoes: Asics GT-2000 5

Levezetés... szerencsére rohadt sok szinttel:’o

Wednesday Apr 3 #

(rest day)

Tuesday Apr 2 #

4 PM

running 56:11 [2] 12.59 km (4:28 / km)
ahr:153 max:161 rhr:41 shoes: Asics GT-2000 5

12konnyu lendületes...
Megyegetett, a lábamat viszont meglepte a régi-új cipo és felvizholyagosodott pár érdekes helyen..

Monday Apr 1 #

3 PM

running 39:45 [1] 8.0 km (4:58 / km)
ahr:140 max:150 rhr:32 shoes: Brooks Ravenna 8

Megint megkergult a pulzusmerom :o
Egyébként jó volt, kicsit éreztem meg a kaját a hasamban (2oraval előtte)...

running intervals 8:51 [4] 1.58 km (5:36 / km)
ahr:159 max:178 rhr:32 shoes: Brooks Ravenna 8

10x100 40sec pihivel..
Kozben a pulzus max 155-178 ra ment fel, pihikozben 132-160ra ment le...
jól esett, nem fajt semmi sem

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