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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FerencJonas

In the 7 days ending Sep 15:

activity # timemileskm+m
  running6 3:22:16 22.33(9:03) 35.94(5:38)
  orienteering4 55:20 8.97(6:10) 14.44(3:50)
  Total6 4:17:36 31.31(8:14) 50.38(5:07)
averages - rhr:41

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Sunday Sep 15 #

11 AM

running warm up/down 14:01 [2] 1.4 km (10:01 / km)
ahr:111 max:137 rhr:41 shoes: Brooks Ravenna 8

Warmup for sprint relay champs (3rd leg)
Felt quite okey..

orienteering race (Sprint relay champs ) 12:09 [5] 3.5 km (3:28 / km)
shoes: Nike Air Zoom Streak LT 4

With a terrible start, 1 min mistake to first control, i was already upset af..
I started to fast that i couldnt get contact with the map...
It was okey afterwards
12 PM

running warm up/down (Relaxing) 51:22 [1] 10.63 km (4:50 / km)
ahr:150 max:164 shoes: Brooks Ravenna 8

Trainer sent for an easy 10 after being upset with my course and myself at sprint (relay) champs..
I definately calmed down..

Saturday Sep 14 #

11 AM

orienteering race (sprint) 13:43 [3] ** 3.3 km (4:09 / km)
ahr:178 max:187 shoes: Nike Air Zoom Streak LT 4

Sprint champs quali..
was okey, some minor stops
idk how could this heart beat be real :o

running warm up/down 9:35 [2] 1.65 km (5:48 / km)
ahr:139 max:166 shoes: Brooks Ravenna 8

Warm up for sprint champs quali..
4 PM

running warm up/down 20:52 [2] 2.72 km (7:40 / km)
ahr:139 max:148 shoes: Brooks Ravenna 8

Warm up for sprint champs..
Felt okey, nothing was bothering me..

orienteering race (Sprint champs) 13:53 [5] *** 3.53 km (3:56 / km)
ahr:150 max:165 shoes: Nike Air Zoom Streak LT 4

Was okey, took it too seriously, i ran over myself, couldnt pay enough attention, punching a Wrong control at 7th..
Anyway the course went well, only some minor mistake, that shouldnt be done either.. but kinda acceptable in these conditions..
Sad of course with my disq..

running warm up/down 10:47 [1] 1.5 km (7:11 / km)
ahr:130 max:141 shoes: Nike Air Zoom Streak LT 4

Cool down from sprint champs final..
being disappointed and sad..

Tuesday Sep 10 #

5 PM

running warm up/down 17:41 [2] 2.59 km (6:50 / km)
ahr:133 max:162 shoes: Asics GT-2000 5

Warm up for sprint training in Szeged..

orienteering (sprint) 15:35 [4] *** 4.11 km (3:47 / km)
ahr:177 max:184 shoes: Asics GT-2000 5

Made many bad routechoices, fucked up even 2 times going wrong side of wall/fence.. Must pay far more attention to symbol..
Phisically it was okey untill 12-13 min..

running warm up/down 35:00 [2] 5.45 km (6:25 / km)
ahr:133 max:175 shoes: Asics GT-2000 5

Cool down from sprint: 3.63 joggin, 10x100
2easy,2intense,2speeding,2strong,2easy
Felt quiet okey afterward..

Monday Sep 9 #

5 PM

running intervals (fartleck) 42:58 [3] 10.0 km (4:18 / km)
ahr:161 max:179 shoes: Brooks Ravenna 8

2,5 warm up, from there 300s around 58-60 with 300 easy till 5,6, then 200s with same method to 35-37 till 8,2, then 100s to 16-19 till the end..
Felt quiet great, it woke me and my body up a bit :o

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