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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Feb 7:

activity # timemileskm+m
  runing5 2:16:02 17.94(7:35) 28.87(4:43) 85
  Warm up / down3 1:50:00 6.65(16:33) 10.7(10:17)
  Terrain run1 1:15:00 8.95(8:23) 14.4(5:13) 52023c
  cardio1 1:15:00
  Streching5 1:15:00
  interval/tempo2 49:46 7.18(6:56) 11.55(4:19)
  S&C1 20:00
  Total7 9:00:48 40.71 65.52 60523c
  [1-5]7 7:45:48

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MoTuWeThFrSaSu

Sunday Feb 7 #

11 AM

Terrain run long 1:15:00 [4] ** 14.4 km (5:13 / km) +520m 4:25 / km
ahr:161 23c shoes: Nike Pegasus 36 trail

10m wup
30min Silvanus Vasárnap Orienteering
https://photos.app.goo.gl/HSUPEWMBov7yw1SB8
35min climb up to Virágos nyereg (3km ~300m climb) and back down

Saturday Feb 6 #

5 PM

runing 33:00 [2] 6.75 km (4:53 / km) +5m 4:52 / km
shoes: Nike Pegasus 36 trail

Streching 15:00 [0]

Friday Feb 5 #

5 PM

runing warm up/down 19:00 [2] 4.07 km (4:40 / km) +10m 4:37 / km
shoes: Nike Winflo

Warm up / down 25:00 [2] 1.0 km (25:00 / km)
shoes: Nike Winflo

Exercises, some drills, 10@100

interval/tempo 25:45 [5] 5.95 km (4:20 / km)
shoes: Nike Winflo

1km 150/50 w2m
3@1km w1:30. w2m
3@400 w1m
3:35
3:18 3:10 3:00
69 66 59,5

Warm up / down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Winflo

200 jog 6@80m
3.2 km

Streching 20:00 [0]

Thursday Feb 4 #

4 PM

runing 37:22 [2] 8.0 km (4:40 / km) +40m 4:33 / km
shoes: Nike Pegasus 36 trail

Warm up / down 10:00 [2] 0.5 km (20:00 / km)

5m drills
5m stretching

S&C 20:00 [3]

Streching 15:00 [0]

Wednesday Feb 3 #

7 PM

runing 27:30 [2] 6.0 km (4:35 / km) +20m 4:30 / km
shoes: Nike Winflo

Streching 10:00 [0]

Tuesday Feb 2 #

5 PM

runing warm up/down 19:10 [2] 4.05 km (4:44 / km) +10m 4:40 / km
shoes: Nike Winflo

Warm up / down 25:00 [2] 1.0 km (25:00 / km)

Exercise 10@100

interval/tempo 24:01 [5] 5.6 km (4:17 / km)
shoes: Nike Winflo

2km 150/50 w 2min
5@600m w 1:30
7:10 (3:36 3:34)
1:51 1:50 1:46 1:45 1:32

Warm up / down 25:00 [2] 4.2 km (5:57 / km)
shoes: Nike Winflo

400jog 6@80
Cdown

Streching 15:00 [0]

Monday Feb 1 #

12 PM

cardio (xc-skiing) 1:15:00 [3]

XC-skiing in Galya, there were not too many snow on the track, mostly ice, so it was a bit dangerous.
16,4km/ 250m climb

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