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Training Log Archive: FerencJonas

In the 7 days ending Sep 22:

activity # timemileskm+m
  running7 4:19:36 25.87(10:02) 41.63(6:14)
  orienteering4 2:18:57 13.9(10:00) 22.37(6:13) 299
  strenght & core2 2:10:00
  Total11 8:48:33 39.77 64.0 299
averages - sleep:7.6 rhr:51

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MoTuWeThFrSaSu

Sunday Sep 22 #

7 AM

Note
rhr:51 slept:7.48

Morning excerises 30min
11 AM

running warm up/down 24:34 [2] 3.1 km (7:55 / km)
ahr:130 max:148 shoes: IceBug Spirit 7 Olx

Warm up for polsih polsih champs relay..
12 PM

orienteering race (Polsih Champs Relay ) 41:48 [4] ** 8.19 km (5:06 / km) +159m 4:39 / km
ahr:161 max:179 shoes: IceBug Spirit 7 Olx

HB on wrist.
Running last (7th) leg..
Went out as first, made a mistake to 2nd control, like a minute or 1,5.. then going well again untill 8th, where got a Wrong farsta first, but realized it in time and got mine, its about 20-30sec.. Marcin caught me, ran together, he made a mistake, then Mikolaj came, ran together, he got another farsta, so we didnt meet again on the course..
Heading to the finish line with the team as first was amazing:3
2-2,5 min stuck in the course..

running warm up/down 13:06 [1] 2.0 km (6:33 / km)
shoes: IceBug Spirit 7 Olx

Cooling down from polsih champs relay..

Saturday Sep 21 #

orienteering race (Polsih champs middle) 27:40 [4] *** 5.0 km (5:32 / km) +110m 4:59 / km
ahr:157 max:171 shoes: IceBug Spirit 7 Olx

Went okey except the 4th point, couldnt see the control in the pit, so made respect round about 2,5min and get back there again, seeing the control second time..
It was great anyway
3min stuck in the course approx..
7 AM

Note
rhr:48 slept:6.06

Morning excersises 30min
11 AM

running warm up/down 29:50 [2] 3.2 km (9:19 / km)
ahr:138 max:159 shoes: IceBug Spirit 7 Olx

Warm up for polsih champs middle..

running warm up/down 10:22 [1] 1.9 km (5:27 / km)
ahr:155 max:167 shoes: IceBug Spirit 7 Olx

HB???
Cooling down from polsih champs middle

Friday Sep 20 #

10 AM

Note
rhr:54 slept:10.38

Morning excersises 35min
9 PM

running warm up/down 20:14 [2] 2.33 km (8:41 / km)
ahr:143 max:164 shoes: Asics GT-2000 5

Warm up for polsih champs night sprint...

orienteering race (Polish champ night sprint) 13:48 [5] *** 3.6 km (3:50 / km) +30m 3:41 / km
ahr:153 max:176 shoes: Asics GT-2000 5

HB on wrist..
It was tricky mainly because of the night..
made some bad routechoices.. 20-30sec stuck in the course..

running warm up/down 15:55 [1] 1.8 km (8:51 / km)
ahr:129 max:155 shoes: Asics GT-2000 5

Cool down from polsih champs night sprint..

Thursday Sep 19 #

5 AM

Note
rhr:50 slept:5.18

Morning excersies 35min
3 PM

running 28:51 [1] 4.7 km (6:08 / km)
ahr:128 max:162 shoes: Asics GT-2000 5

3k and 10x100 (2,2,2,2,2)

Wednesday Sep 18 #

6 AM

Note
rhr:54 slept:7.51

Morning excersises 40min..
9 AM

orienteering 55:41 [1] 5.58 km (9:59 / km)
ahr:110 max:140 rhr:52 shoes: IceBug Acceleritas7 M

Checking terrain and map for upcoming county competition at Ásotthalom..
Easy jog all the way, walk at sense areas.. (most of it) ;D

6 PM

strenght & core 1:00:00 [4]
ahr:100 max:173

HB approx..
ABS and back

Tuesday Sep 17 #

7 AM

Note
rhr:52 slept:7.48

Morning excersises 40min
3 PM

running tempo 52:20 [3] 12.0 km (4:22 / km)
ahr:152 max:171 shoes: Asics GT-2000 5

Hb on breace

6easy,4intense,2strong
28’43” 4:47/km / 16’40” 4:10/km / 6’57” 3:28/km
Felt great..

Monday Sep 16 #

7 AM

Note
rhr:44 slept:9.02

Morning excersises 40min
10 AM

strenght & core 1:10:00 [4]
ahr:100 max:170

Hb expected
ABS and back
5 PM

running warm up/down 34:27 [2] 4.44 km (7:46 / km)
ahr:125 max:161 shoes: Brooks Ravenna 8

Warmup for interval training:
2,8jog
Gymnastic
10x100: 2easy,2intense,2speeding,2strong,2easy
Everything is okey, heart beat sensor didnt work really well during 100s, so took it off

running intervals 20:31 [3] 4.68 km (4:23 / km)
ahr:138 max:154 shoes: Brooks Ravenna 8

HB is unreal..
(300,100jog,400,100jog)x5 to 50! (50-53), 76! (73-76)
I couldnt catch the rythm of the training, i ran too fast the 400s that i couldnt run more relaxed 300s...
I must pay attention on this when it will be 10-15 times the same othirewise i cannot make it:0

running warm up/down 9:26 [1] 1.48 km (6:22 / km)
ahr:148 max:162 shoes: Brooks Ravenna 8

Cool down from training
Hb Still unreal

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