Training Log Archive: FerencJonasIn the 7 days ending Sep 22, 2019:
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Sunday Sep 22, 2019 #
Note
rhr:51 slept:7.48
running warm up/down 24:34 [2] 3.1 km (7:55 / km)
ahr:130 max:148 shoes: IceBug Spirit 7 Olx
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
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
Saturday Sep 21, 2019 #
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
It was great anyway
3min stuck in the course approx..
Note
rhr:48 slept:6.06
running warm up/down 29:50 [2] 3.2 km (9:19 / km)
ahr:138 max:159 shoes: IceBug Spirit 7 Olx
running warm up/down 10:22 [1] 1.9 km (5:27 / km)
ahr:155 max:167 shoes: IceBug Spirit 7 Olx
Cooling down from polsih champs middle
Friday Sep 20, 2019 #
Note
rhr:54 slept:10.38
running warm up/down 20:14 [2] 2.33 km (8:41 / km)
ahr:143 max:164 shoes: Asics GT-2000 5
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
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
Thursday Sep 19, 2019 #
Note
rhr:50 slept:5.18
running 28:51 [1] 4.7 km (6:08 / km)
ahr:128 max:162 shoes: Asics GT-2000 5
Wednesday Sep 18, 2019 #
Note
rhr:54 slept:7.51
orienteering 55:41 [1] 5.58 km (9:59 / km)
ahr:110 max:140 rhr:52 shoes: IceBug Acceleritas7 M
Easy jog all the way, walk at sense areas.. (most of it) ;D
strenght & core 1:00:00 [4]
ahr:100 max:173
ABS and back
Tuesday Sep 17, 2019 #
Note
rhr:52 slept:7.48
running tempo 52:20 [3] 12.0 km (4:22 / km)
ahr:152 max:171 shoes: Asics GT-2000 5
6easy,4intense,2strong
28’43” 4:47/km / 16’40” 4:10/km / 6’57” 3:28/km
Felt great..
Monday Sep 16, 2019 #
Note
rhr:44 slept:9.02
strenght & core 1:10:00 [4]
ahr:100 max:170
ABS and back
running warm up/down 34:27 [2] 4.44 km (7:46 / km)
ahr:125 max:161 shoes: Brooks Ravenna 8
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
(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
Hb Still unreal