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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  runing19 13:39:43 106.59(7:41) 171.54(4:47) 197443c
  Warm up / down10 10:18:00 42.87(14:25) 69.0(8:57) 110
  Streching26 3:50:00
  interval/tempo9 3:40:41 31.3(7:03) 50.38(4:23)
  BBA4 1:55:00 3.98 6.4 309c
  cardio4 1:50:00
  orienteering1 54:18 6.59(8:15) 10.6(5:07) 15520c
  S&C3 20:00
  Total36 36:27:42 191.33 307.92 226972c
  [1-5]36 32:37:42
averages - sleep:7.8 rhr:43

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Friday Jan 31, 2020 #

4 PM

runing 39:20 [1] 8.01 km (4:55 / km) +55m 4:45 / km
ahr:122 max:138 (injured) shoes: Brooks

Really easy, because I am so tired

Streching 15:00 [0]

Thursday Jan 30, 2020 #

5 PM

Warm up / down 40:00 [1] 4.2 km (9:31 / km) +10m 9:25 / km
shoes: Nike Winflo

interval/tempo intervals 24:55 [5] 7.08 km (3:31 / km)
shoes: Nike Pegasus 35

6km (2times 2k 150/50 1k tempo) 1:30 rest 1km fast
3:32 3:29 3:13 3:31 3:30 3:12
2:55

Warm up / down 30:00 [1] 4.0 km (7:30 / km) +10m 7:24 / km
shoes: Nike Winflo

250jog 6@80m
3,2km

Streching 10:00 [0]

Wednesday Jan 29, 2020 #

8 AM

BBA 30:00 [1] 3.2 km (9:22 / km) +20m 9:05 / km
shoes: Brooks

2mile run, 10min indoor cycling, 5min stretching
3 PM

runing 39:33 [2] 10.0 km (3:57 / km) +95m 3:47 / km
ahr:152 max:166 shoes: Nike Winflo

Moderate 10k with some climb and lots of turns to Centi and back

Streching 15:00 [0]

Tuesday Jan 28, 2020 #

11 AM

BBA 30:00 [1]
max:120

9min elliptical trainer than other cardio exercises and runung drills
Some strengthing and stretching
5 PM

Warm up / down 45:00 [1] 4.2 km (10:43 / km) +10m 10:35 / km
shoes: Nike Pegasus 35

interval/tempo 17:40 [5] 4.2 km (4:12 / km)
shoes: Nike Pegasus 35

2@1km /1:30/2:00 5@300/1min back jog
3:01 2:56
47.6 48.1 47.4 46.9 45.6
Skip the 3@200in the end due to tiredness of my hamstrings.

Warm up / down 12:00 [1] 2.5 km (4:48 / km)
shoes: Nike Pegasus 35

Streching 5:00 [0]

Monday Jan 27, 2020 #

cardio (cycling) 30:00 [1]

Indoor cycling 11k

Sunday Jan 26, 2020 #

11 AM

runing long 1:29:43 [3] * 18.37 km (4:53 / km) +500m 4:18 / km
ahr:153 max:177 shoes: Nike Winflo

Long run from Kerepes (Bolnoka), in snowy, slippy roads and paths, and some off roads part in the nicer forest part, which was still dense a bit and the forest was coverd, with cold snow.
By the way it was nice run in white forest.

Streching 5:00 [0]

Saturday Jan 25, 2020 #

12 PM

runing 40:45 [1] 8.6 km (4:44 / km) +75m 4:32 / km
ahr:133 max:144 slept:8.5 shoes: Nike Dual Fusion

Some "forest" round in Sashalom

Streching 10:00 [0]

Friday Jan 24, 2020 #

3 PM

Warm up / down 40:00 [2] 4.2 km (9:31 / km) +10m 9:25 / km
shoes: Nike Winflo

interval/tempo 31:12 [5] 7.0 km (4:27 / km)
shoes: Nike Pegasus 35

5@800 /1:30 /2:00 5@400/1:10
2:34.8 2:28.3 2:27.7 2:24.7 2:25.5
68.7 69.3 68.3 69.2 59.3

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

250jog, 6@80m 2km

Streching 5:00 [0]

Thursday Jan 23, 2020 #

8 AM

BBA 30:00 [1] * 3.2 km (9:22 / km) +10m 9:14 / km
ahr:134 max:144 9c slept:10.0 shoes: Brooks

Slow run w O map in the urban areas.
10min S/C
5min stretching
3 PM

runing 40:00 [1] 9.0 km (4:27 / km) +70m 4:17 / km
ahr:141 max:157 shoes: Nike Winflo

After 2km back home to change shoes.
And than runing in a short 1km round with forest and a little bit of climb.

S&C 5:00 [2]

Streching 10:00 [0]

Wednesday Jan 22, 2020 #

8 AM

BBA 25:00 [1]

5min indoor cycling, 5min eliptical trainer,
10min S/C
5min stretching
7 PM

runing 32:30 [1] 7.0 km (4:39 / km) +25m 4:34 / km
shoes: Brooks

I was too tired to run more:(

Streching 5:00 [0]

Tuesday Jan 21, 2020 #

5 PM

Warm up / down warm up/down 45:00 [1] 4.2 km (10:43 / km) +10m 10:35 / km
shoes: Adidas Ultraboost

interval/tempo intervals 29:48 [5] 6.0 km (4:58 / km)
slept:6.0 shoes: Nike Pegasus 35

4km 150/50 /2min 2*3*300/1min back jog/2min , 200m
tired due to lack of sleeping and exam preparation, so mostly didnt run with the others and skipped the last 2 200s.
3:31 3:30 3:30 3:30
50.4 50.2 47.4
48.7 48.6 45.1
32.0

Warm up / down 25:00 [1] 4.0 km (6:15 / km) +10m 6:10 / km

200jog, 6*70m, 3,2km

Streching 5:00 [0]

Monday Jan 20, 2020 #

5 PM

cardio (cycling) 30:00 [1]

indoor cycling 10km hardness 2

Sunday Jan 19, 2020 #

1 PM

runing long 1:05:33 [2] * 14.0 km (4:41 / km) +90m 4:32 / km
ahr:137 max:157 24c shoes: Nike Winflo

Pilisi úti dűlő, easy course on my own map
And some more off road parts
In the end my leg was really tired due to the competition

Streching 15:00 [0]

Saturday Jan 18, 2020 #

4 PM

Warm up / down warm up/down 1:00:00 [1] 4.5 km (13:20 / km) +10m 13:11 / km

interval/tempo race (3k race) 8:49 [5] 3.0 km (2:56 / km)

Budapest Indoor Championship 3000m
8:49.13

2:56 5:59
And really fast last 400m

Warm up / down warm up/down 10:00 [1] 1.3 km (7:42 / km)

Streching 5:00 [0]

Friday Jan 17, 2020 #

8 PM

runing 24:55 [1] 5.5 km (4:32 / km) +15m 4:28 / km
shoes: Brooks

3,2km 8*100m, wdown

Streching 10:00 [0]

Thursday Jan 16, 2020 #

4 PM

runing 29:10 [1] 6.51 km (4:29 / km) +35m 4:22 / km
shoes: Brooks

Streching 10:00 [0]

Wednesday Jan 15, 2020 #

5 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km) +10m 8:14 / km
shoes: Nike Winflo

interval/tempo 14:12 [4] 2.8 km (5:04 / km)

1km 400/200/400 /2min 2@3@200/1min/2min
70 45 71
33.5 31.5 31.0
33.4 31.4 29.6

Warm up / down 30:00 [1] 4.2 km (7:09 / km) +10m 7:04 / km

500jog, 6@80,3.2km

Streching 5:00 [0]

Tuesday Jan 14, 2020 #

11 AM

cardio (cycling) 20:00 [1]

indoor cycling hardness 1
6.7km
2 PM

runing 22:43 [1] 5.0 km (4:33 / km) +15m 4:29 / km
shoes: Brooks

Very easy, because my legs are so tired
w some faster part

S&C 10:00 [3]

Streching 10:00 [0]

Monday Jan 13, 2020 #

11 AM

cardio (cycling) 30:00 [1]
rhr:43 slept:8.5

indoor bycicle 10.35km hardness 1
3 PM

runing 50:00 [1] 9.56 km (5:14 / km) +50m 5:06 / km
ahr:130 shoes: Brooks

Easy jog and map correction

Streching 20:00 [0]

Sunday Jan 12, 2020 #

9 AM

runing warm up/down 15:52 [1] 3.5 km (4:32 / km) +15m 4:26 / km
shoes: Inov 8

Warm up / down warm up/down 10:00 [1] 0.5 km (20:00 / km)

orienteering 54:18 [3] *** 10.6 km (5:07 / km) +155m 4:46 / km
20c shoes: Inov 8

Ágasegyháza mass start
https://photos.app.goo.gl/djEA4KYYSiex1rCdA

runing warm up/down 11:49 [2] 2.5 km (4:44 / km) +10m 4:38 / km
shoes: Inov 8

Streching 5:00 [0]

Saturday Jan 11, 2020 #

12 PM

runing 50:38 [2] 10.1 km (5:01 / km) +195m 4:34 / km
ahr:147 max:162

Naplás 5km in the forest and shoes change than 5km climinb on trails

Streching 10:00 [0]

Friday Jan 10, 2020 #

3 PM

Warm up / down warm up/down 26:00 [2] 4.2 km (6:11 / km) +10m 6:07 / km
shoes: Nike Winflo

interval/tempo intervals 30:22 [5] 5.8 km (5:14 / km)
shoes: Nike Pegasus 35

3@600/1:30 /2:00 2@4@300/1:10 /2:00 2@200/1:00
1:46,3 1:44,3 1:38,5
48,2 47,7 47,9 45,2
48,6 47,9 48,1 45,0
31,3 28,3

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km) +10m 8:14 / km
shoes: Nike Pegasus 35

400jog 6@70m 3.2km

Streching 5:00 [0]

Thursday Jan 9, 2020 #

6 PM

runing 35:24 [2] 8.06 km (4:24 / km) +65m 4:13 / km
ahr:144 max:160 shoes: Brooks

Tuesday Jan 7, 2020 #

5 PM

Warm up / down 40:00 [1] 4.2 km (9:31 / km)
shoes: Nike Winflo

interval/tempo intervals 27:19 [5] 7.0 km (3:54 / km)
shoes: Nike Pegasus 35

4km 150/50 w2min 2×1000m /1:30 /2:00 2×200/1:00
3:34 29 25 25
3:01.0 2:50.4
30.8 28.5

Warm up / down 30:00 [1] 4.0 km (7:30 / km)

200jog 8@70m
3.2km

Streching 5:00 [0]

Monday Jan 6, 2020 #

5 PM

runing 34:50 [2] 8.0 km (4:21 / km) +75m 4:10 / km
ahr:152 max:173 shoes: Nike Winflo

Cinkota/ Tanács park tartan course w climbs

Streching 5:00 [0]

S&C 5:00 [2]

Sunday Jan 5, 2020 #

10 AM

runing 1:27:27 [3] *** 14.05 km (6:13 / km) +450m 5:22 / km
ahr:152 max:170 19c shoes: Inov 8

Long run from KFKI 4km wup 1 course 42min 4km 19c and 4.5km wdown
https://photos.app.goo.gl/UVnwzZggmWEVwLkL8

Streching 10:00 [0]

Saturday Jan 4, 2020 #

4 PM

runing 24:01 [1] 5.01 km (4:48 / km) +31m 4:39 / km
shoes: Brooks

Streching 5:00 [0]

Friday Jan 3, 2020 #

10 AM

Warm up / down warm up/down 45:00 [1] 4.2 km (10:43 / km)
shoes: Adidas Ultraboost

interval/tempo intervals 36:24 [5] 7.5 km (4:51 / km)
shoes: Nike Pegasus 35

1km 150/50 /1,5min 2×6×400/ 1:15 /2:30 /2:00 200m
3:34
68.2 68.5 68.3 67.4 68.3 62.8
67.9 67.9 67.9 67.7 67.8 60.5
31.2

Warm up / down warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Nike Pegasus 35

Streching 10:00 [0]

Thursday Jan 2, 2020 #

12 PM

runing 45:30 [2] 9.67 km (4:42 / km) +70m 4:32 / km
ahr:147 max:160 slept:9.0 shoes: Nike Winflo

Pilisi utcai dűlő

Wednesday Jan 1, 2020 #

4 PM

runing 40:00 [2] 9.1 km (4:24 / km) +38m 4:18 / km
ahr:148 slept:4.5

5km steady, 14@50m drills 50m jog 8@100m fast 50m jog and warm down run

Streching 15:00 [0]

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