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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Aug 18:

activity # timemileskm+m
  Warm up / down6 3:36:17 13.49 21.71
  orienteering2 1:51:10 12.24(9:05) 19.7(5:39) 4084c
  cardio3 1:29:17 20.82(14.0/h) 33.5(22.5/h)
  Streching5 50:00
  S&C3 45:00
  runing2 40:00 4.78(8:22) 7.7(5:12)
  interval/tempo2 33:50 5.65(5:59) 9.1(3:43)
  Total10 9:45:34 56.99 91.71 4084c
  [1-5]10 8:55:34
averages - sleep:8.3 rhr:46

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MoTuWeThFrSaSu

Sunday Aug 18 #

9 AM

Warm up / down warm up/down 30:00 [1] 3.2 km (9:22 / km)
shoes: Nike Pegasus 35

orienteering race 19:48 [5] *** 4.9 km (4:02 / km) +15m 3:59 / km
ahr:168 max:185 23c shoes: Nike Pegasus 35

Hungária Cup 3rd Stage Ópusztaszer Sprint
One bad route choice, and one 10 sec mistake, but fast speed

orienteering 16:39 [2] ***** 2.3 km (7:14 / km)
14c shoes: Nike Pegasus 35

orienteering 10:28 [3] **** 1.5 km (6:59 / km)
10c shoes: Nike Pegasus 35

orienteering 4:53 [4] *** 0.9 km (5:26 / km)
7c shoes: Nike Pegasus 35

orienteering 17:34 [2] **** 2.0 km (8:47 / km)
8c shoes: Nike Pegasus 35

Mobil-O Plus
2nd place w Petyko

Saturday Aug 17 #

11 AM

Warm up / down warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: Inov 8

2,2km to start, exercises, 6*100m

orienteering race 41:48 [4] ** 8.1 km (5:10 / km) +25m 5:05 / km
ahr:168 max:186 22c shoes: Inov 8

Hungaria Cup 2nd Stage Kisszállás
2nd place after Márk +1:29
In the first part I did some mistakes and my speed wasn't max, but the second half was quite good performance

Warm up / down warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Inov 8

Back from the finish warm down jog between the Pre-O points

Friday Aug 16 #

5 PM

Warm up / down warm up/down 40:00 [1] 4.3 km (9:18 / km)

interval/tempo intervals 14:30 [4] 4.0 km (3:38 / km)
ahr:165 max:177 shoes: Nike Pegasus 35

4km (3km 200/100 1km 150/50)
3:41 3:36 3:38 3:34

Warm up / down warm up/down 10:30 [1] 2.15 km (4:53 / km)

Thursday Aug 15 #

10 AM

cardio (cycling) 29:38 [1] 10.0 km (20.2 kph)

indoor cycling

Streching 10:00 [0]

6 PM

Warm up / down 30:00 [2]

Football

S&C 15:00 [3]

Agility ladder

Wednesday Aug 14 #

7 PM

runing 30:00 [1] 5.7 km (5:16 / km)
slept:9.0 shoes: Nike Winflo

Streching 10:00 [0]

Tuesday Aug 13 #

8 AM

runing warm up/down 10:00 [1] 2.0 km (5:00 / km)
ahr:115 max:125 rhr:46 slept:7.5 shoes: Nike Winflo

Warm up / down 10:00 [1]

Warm up Exercises

S&C 20:00 [2]

Upper body strengthing
Power ball
Concept 2 ski

Streching 15:00 [0]

2 PM

cardio (cycling) 24:36 [1] 8.5 km (20.7 kph)

Indoor cycling
5 PM

Warm up / down warm up/down 40:00 [1] 4.2 km (9:31 / km)
shoes: Adidas Ultraboost

interval/tempo intervals 19:20 [5] 5.1 km (3:47 / km)
ahr:161 max:183 shoes: Nike Pegasus 35

4*800 pace run for Máté 2*2k/80or90sec jog, 1km
2:39 2:37 2:37 2:35 3:05

Warm up / down warm up/down 14:47 [1] 2.86 km (5:10 / km)
shoes: Nike Pegasus 35

Streching 5:00 [0]

Monday Aug 12 #

7 PM

cardio (cycling) 35:03 [2] 15.0 km (25.7 kph)
ahr:78

indoor

S&C 10:00 [1]

Power ball
Concept2 ski

Streching 10:00 [0]

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