Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FerencJonas

In the 7 days ending Feb 23, 2020:

activity	#	time	miles		km		+m
orienteering	7	5:31:18	41.3	(8:01)	66.47	(4:59)	1449
recovery	10	4:35:00
running	10	3:30:50	22.72	(9:17)	36.56	(5:46)	389
strenght & core	1	50:00
yoga	1	30:00
preparation	2	23:39	0.64		1.03		10
Total	24	15:20:47	64.66		104.06		1848
[1-5]	15	10:00:47

2:45

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Sunday Feb 23, 2020 #

8 AM

running warm up/down 22:08 [2] 3.16 km (7:00 / km)
ahr:135 max:160 shoes: IceBug Spirit 7 Olx 2.0

Warm up for POM long distance:
3k easy, rest is warming ankles up, some drills

9 AM

orienteering race (POM Long) 1:01:04 [5] ** 14.19 km (4:18 / km) +295m 3:54 / km
ahr:175 max:183 shoes: IceBug Spirit 7 Olx 2.0

The terrain was pretty easy so it mostly was about running, which went pretty well, had better straight pace then the elites... (im about to find out what was their actual running distance:0
I was sharp pretty all the way, some problems in the end, i wasnt so flexible and couldnt take that terrain type well so lost pretty much seconda there.. all in all 80-90sec stuck in By mistakes, plus some By pace, that now i know i can not just Hold On, but even Accelerate..
Satisfied all in all, Good feed back of my recent shape:3
Will take two steps back tomorrow phisically and make one technically forward in the morning on middle focusing on each technical element..

10 AM

running warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: IceBug Spirit 7 Olx 2.0

Cool down after POM long
Easy jog with Daniil

recovery 15:00 [0]

Flossing

4 PM

recovery 45:00 [0]

45m rolling with warm, soft muscles after had taken a hot bath for my legs..

Saturday Feb 22, 2020 #

10 AM

preparation 15:00 [0]

Gimnastics, with some yoga moves
To move my core a bit, to open chest up..

running warm up/down 17:44 [2] 3.54 km (5:01 / km) +21m 4:52 / km
ahr:140 max:181 shoes: Asics Gel Nimbus 21 2.0

Warm up for Urban middle distance,
3k easy,
Some hopping, a few flies and then go
Would need a bit more time, misscounted myself..

11 AM

orienteering race (POM Urban Middle) 27:03 [5] ** 6.31 km (4:17 / km) +215m 3:40 / km
ahr:173 max:183 shoes: Asics Gel Nimbus 21 2.0

I was running fast at the beginning as it seemd to be a sprint, and didnt pay enough attention, so made some micros, so wasnt so clear which is a
Shame cause it was easy:/
Half a minute stuck there at least..
But had a beautyful weather, i could run pretty smooth so it was fun all in all..:D
A great kick-off the season

running warm up/down 15:02 [1] 2.71 km (5:33 / km)
ahr:144 max:157 shoes: Asics Gel Nimbus 21 2.0

Cool down after Urban middle..
easy jog with Daniil

recovery 15:00 [0]

Flossing after cool Down jog

12 PM

recovery 10:00 [0]

Cold and hot water changes

9 PM

recovery 50:00 [0]

Rolling

Friday Feb 21, 2020 #

8 AM

running 11:37 [1] 2.04 km (5:42 / km) +40m 5:11 / km
ahr:129 max:158 (rest day) shoes: Asics Gel Nimbus 21 2.0

Easy morning jog with Daniil

10 AM

Note

Moving to POM, to our next accomodation

4 PM

Note

An hour walk on the model event map

6 PM

recovery 40:00 [0]

Rolling

8 PM

recovery 20:00 [0]

Stretching

Thursday Feb 20, 2020 #

10 AM

running warm up/down 23:56 [2] 3.16 km (7:34 / km) +33m 7:12 / km
ahr:126 max:161 shoes: Nike Air Zoom Streak LT 4

Warm up for sprint intervals in Évora

orienteering intervals 22:54 [5] 5.13 km (4:28 / km) +88m 4:07 / km
shoes: Nike Air Zoom Streak LT 4

Intervals: Rest: (jogging to next start)
1. 1.11km ~3:31/km 2:31
2. 0.83km ~3:42/km 3:22
3. 1.04km ~3:26/km 2:53
4. 1.04km ~3:20/km
Started together with Daniil, chose different routes most of time, i leaded the courses
Made some mistakes and micros however.. must analyze them well..
But enjoyed it so much, finally could run Speedy a bit:D

running warm up/down 12:55 [1] 2.22 km (5:49 / km)
shoes: Nike Air Zoom Streak LT 4

Cool down after sprint intervals..
Still felt pretty

11 AM

recovery 10:00 [0]

Stretching, after cool down

3 PM

preparation 8:39 [2] 1.03 km (8:24 / km) +10m 8:01 / km
shoes: IceBug Spirit 7 Olx 2.0

1k running, rest is some Job with ankles to be warmed up

orienteering 46:08 [3] 7.81 km (5:54 / km) +155m 5:22 / km
ahr:155 max:174 shoes: IceBug Spirit 7 Olx 2.0

Middle course, got some problems with hidden tapes again, was nice anyway, finally ran in shorts<3

Wednesday Feb 19, 2020 #

11 AM

running 1:02:23 [2] 12.34 km (5:03 / km) +295m 4:31 / km
ahr:148 max:173 (rest day) shoes: Asics Gel Nimbus 21 2.0

Easy running with Daniil, going up to some mountain ridge, follow it, then down back to car.. took some pics meanwhile

3 PM

strenght & core 50:00 [3]

First statics, then abs+sides-back

4 PM

yoga 30:00 [0]

Some yoga after core training
Was nice and soo relaxing

Tuesday Feb 18, 2020 #

10 AM

running warm up/down 15:29 [2] 1.88 km (8:14 / km)
shoes: IceBug Spirit 7 Olx

Warm up for fast middle..
Some running, a few min work with ankles to be warmwd up

Realized why my heart belt doesnt work which is shit.. cause i cannot chAnge. It anyhow

orienteering 37:55 [4] 7.67 km (4:57 / km) +310m 4:07 / km
shoes: IceBug Spirit 7 Olx

11 AM

running warm up/down 12:20 [2] 2.21 km (5:35 / km)
ahr:135 shoes: IceBug Spirit 7 Olx

Cool down after middle distance course
Easy jogging with Daniil

4 PM

orienteering warm up/down 13:37 [1] 1.7 km (8:01 / km) +23m 7:30 / km
ahr:119 max:145 shoes: IceBug Spirit 7 Olx 2.0

Going easily to first control, By compass

orienteering 33:20 [2] 5.86 km (5:41 / km) +60m 5:25 / km
ahr:148 max:175 (injured) shoes: IceBug Spirit 7 Olx 2.0

going straight as much as i can, forced to read the map even taking a worse route this way..
put my compass away after a while and hold direction by objects and contours only..
however my L achilles ligament started to hurt that avoided my attention first, then forced me to stop:/

Monday Feb 17, 2020 #

11 AM

orienteering long 1:29:17 [3] *** 17.8 km (5:01 / km) +303m 4:37 / km
ahr:157 max:180 shoes: IceBug Spirit 7 Olx 2.0

Easy going orienteering on POM’18 elite course.. Ive got the flow, didnt really make any mistakes, I could manage my routechoices well, im satisfied overally..
there were some problems with microroutechoices tho:/ a point i must focus on more next time

12 PM

running warm up/down 6:16 [2] 1.3 km (4:49 / km)
ahr:158 max:163 shoes: IceBug Spirit 7 Olx 2.0

Cool down after long O course, jogging back to car, 6x10sec strong each is after 40-45sec jog

1 PM

recovery 15:00 [0]

Flossing

3 PM

recovery 55:00 [0]

Rolling with ball too

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