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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Aug 4:

activity # timemileskm+m
  Warm up / down2 1:31:09 6.05(15:05) 9.73(9:22)
  cardio4 1:16:15 16.85(13.3/h) 27.11(21.3/h)
  runing2 1:05:14 9.58(6:48) 15.42(4:14) 110
  interval/tempo2 41:50 5.77(7:15) 9.28(4:30)
  orienteering1 36:02 4.66(7:44) 7.5(4:48)30c
  Streching2 25:00
  S&C2 20:00
  Total9 5:55:30 42.9 69.04 11030c
  [1-5]9 5:30:30
averages - sleep:8.3 rhr:46

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MoTuWeThFrSaSu

Sunday Aug 4 #

7 PM

runing 31:00 [3] 8.11 km (3:49 / km) +50m 3:42 / km
rhr:43 slept:8.0 shoes: Nike Winflo

Saturday Aug 3 #

6 PM

runing 34:14 [2] 7.31 km (4:41 / km) +60m 4:30 / km
ahr:140 max:165 rhr:48 slept:8.5 shoes: Nike Dual Fusion

Easy city run in the "Tanács park" included one fast round (810m 3:05)

S&C 10:00 [2]

Streching 20:00 [0]

Friday Aug 2 #

4 PM

Warm up / down warm up/down 40:00 [1] 4.1 km (9:45 / km)
shoes: Adidas Ultraboost

3km, exercises, 10*100

interval/tempo intervals 21:00 [5] 4.65 km (4:31 / km)
rhr:48 slept:8.5 shoes: Nike Pegasus 35

3*1000m /1,5min /2min 5*200/1min
3:17 3:10 2:56
32,6 30,4 30,2 29,1 28,4
### rainy day, so the track was slippery ###

Warm up / down warm up/down 7:09 [1] 1.33 km (5:23 / km)
shoes: Nike Pegasus 35

warm down run

Thursday Aug 1 #

7 PM

orienteering 36:02 [2] * 7.5 km (4:48 / km)
ahr:143 max:165 30c shoes: Nike Winflo

Some easy run with sprint maps in Rákosdalva

Wednesday Jul 31 #

4 PM

cardio (cycling) 12:32 [2] 4.1 km (19.6 kph)

5 PM

Warm up / down warm up/down 32:00 [2] 3.8 km (8:25 / km)
shoes: Adidas Ultraboost

interval/tempo intervals 20:50 [5] 4.63 km (4:30 / km)
ahr:171 max:190 shoes: Nike Winflo

3km (150/50) /2min 1km (150/50) /2min 2*200 /1min
3:38 3:42 3:44
3:40
32,2 29,2

Warm up / down warm up/down 12:00 [2] 0.5 km (24:00 / km)
shoes: Nike Pegasus 35

warm down and stretch
6 PM

cardio (cycling) 15:00 [1] 4.6 km (18.4 kph)

Tuesday Jul 30 #

11 AM

cardio (cycling) 13:21 [2] 4.91 km (22.1 kph)

Monday Jul 29 #

8 PM

cardio (cycling) 35:22 [1] 13.5 km (22.9 kph)

indoor

S&C 10:00 [2]

Streching 5:00 [0]

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