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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FerencJonas

In the 7 days ending Sep 29:

activity # timemileskm+m
  running7 5:01:55 31.92(9:28) 51.37(5:53) 196
  orienteering2 1:30:39 8.6(10:32) 13.84(6:33) 605
  Total7 6:32:34 40.52(9:41) 65.21(6:01) 801
averages - sleep:7 rhr:48

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MoTuWeThFrSaSu

Sunday Sep 29 #

8 AM

Note
rhr:41 slept:8.8

10 AM

running warm up/down 15:00 [1] 0.73 km (20:33 / km)
ahr:123 max:144 shoes: IceBug Acceleritas7 M

Some jogging and gymnastic as warmup
11 AM

orienteering race (Zarand Cup Long) 1:01:58 [3] ** 9.59 km (6:28 / km) +450m 5:14 / km
ahr:162 max:182 shoes: IceBug Acceleritas7 M

Casoia Long..
Ntohing special, I was confident technically..
Couldnt really run, didnt feel the power..
Some minor hesitations..
It was great after all..

running intervals (hills) 21:51 [5] 3.59 km (6:05 / km)
ahr:144 max:171 shoes: IceBug Acceleritas7 M

some jogging at the beggining,
10x40sec uphill (15m) , 70sec til next start in avrage (jogging down),
2min jog after the 5th one..
Couldnt breathe, it was a torture

Saturday Sep 28 #

1 AM

Note
rhr:38

Morning excersises 30min (at midday)
2 PM

running warm up/down 10:10 [1] 1.68 km (6:03 / km)
ahr:144 max:163 shoes: IceBug Acceleritas7 M

warm up for casoia cup middle..
some easy jogging, gymnastic

orienteering race (Zarand Cup Middle) 28:41 [2] *** 4.25 km (6:45 / km) +155m 5:42 / km
ahr:153 max:171 shoes: IceBug Acceleritas7 M

Lost on my way to 3rd control, couldnt really go orienteering..
didnt get the flow at all..
Some minor hesitations except 3rd..

running 32:15 [1] 5.94 km (5:26 / km) +196m 4:40 / km
ahr:144 max:166 shoes: IceBug Acceleritas7 M

Had to Run 60min that day, so went for a run after my 28min course..
Up to a hill then down..

Friday Sep 27 #

7 AM

Note
rhr:54 slept:8.42

Morning excersises 35min
3 PM

running 41:09 [2] 4.8 km (8:34 / km)
ahr:127 max:145 shoes: Brooks Ravenna 8

Easy training
3k jog, 15min gymnastic, 10x80-90 (2,2,2,2,2)

Thursday Sep 26 #

6 AM

Note
rhr:50 slept:5.43

Morning excersises 35min
6 PM

running warm up/down 24:59 [2] 3.3 km (7:34 / km)
ahr:114 max:139 shoes: Brooks Ravenna 8

Warm up for interval training..
Joggijg, gymnastic, runner school, flies

running 35:29 [4] 8.84 km (4:01 / km)
ahr:127 max:162 shoes: Brooks Ravenna 8

HB on wrist-> shit

Strong= 1k temp
Intense= Strong +10 sec
8x(400strong,400intense,400strong continuosly) 2min jogging between
1. 69,80,75 2. 72,85,75 3. 73,87,76 4. 74,85,77
5. 75,87,76 6. 74,85,78. 7. 75,88,76 8. 75,85,74
Felt great, tired a bit in the end..

running warm up/down 4:46 [1] 0.68 km (7:01 / km)
ahr:136 max:146 shoes: Brooks Ravenna 8

Cool down from interval training

Wednesday Sep 25 #

8 AM

Note
rhr:36

Morning excersises 35min
5 PM

running 48:24 [1] 10.19 km (4:45 / km)
ahr:147 max:161 shoes: Brooks Ravenna 8

10easy..

running 8:31 [2] 1.39 km (6:08 / km)
ahr:123 max:136 shoes: Brooks Ravenna 8

10x80
2,2,2,2,2

Tuesday Sep 24 #

8 AM

Note
rhr:50 slept:7.14

Morning excersises 30min
5 PM

running warm up/down 28:46 [2] 3.76 km (7:39 / km)
ahr:118 max:176 shoes: Asics GT-2000 5

Warm up for intervals..
Jog, gymnastic, stretching, runner school

running intervals 25:25 [3] 5.81 km (4:22 / km)
ahr:109 max:129 shoes: Asics GT-2000 5

(200intense, 300intense) x8 (jog between) continously

34,54,36,53,36,55,36,56,36,56,33,55,37,56,36,56

HB on wrist.. quite false:0

running warm up/down 5:10 [1] 0.66 km (7:50 / km)
ahr:122 max:134 shoes: Asics GT-2000 5

Cool down from intervals..
On Grass

Monday Sep 23 #

6 AM

Note
rhr:66 slept:5.08

Got my bus..
travelling since 6:30.. almost home (21:15) Szeged

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