Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Jul 21, 2019:

activity

time

miles

cardio

2:19:26

32.47

(14.0/h)

52.25

(22.5/h)

Warm up / down

1:37:40

8.26

(11:49)

13.3

(7:21)

Streching

1:20:00

orienteering

1:00:50

3.73

(16:19)

6.0

(10:08)

240

27c

runing

54:17

7.05

(7:42)

11.34

(4:47)

300

interval/tempo

47:50

6.61

(7:14)

10.64

(4:30)

S&C

40:00

Total

8:40:03

58.12

93.53

540

27c

[1-5]

7:30:03

averages - sleep:9 rhr:45

2:08

0:00

» now

Saturday Jul 20, 2019 #

5 PM

runing 47:40 [3] 10.34 km (4:37 / km) +300m 4:02 / km
shoes: Nike Winflo

Pécs tornapálya, warm up, 1 fast round (3,2k 12:45), warm down

runing 6:37 [1] 1.0 km (6:37 / km)

warm down with some exercise

Streching 10:00 [3]

Friday Jul 19, 2019 #

12 PM

cardio (eliptical) 15:00 [1] 4.75 km (19.0 kph)
ahr:95 max:122

easy eliptical trainer

S&C 10:00 [1]

5 PM

Warm up / down 38:00 [2] 4.2 km (9:03 / km)
shoes: Adidas Ultraboost

3,2km exerecises, some sprint drills, 10*100

interval/tempo intervals 24:50 [5] 5.1 km (4:52 / km)
ahr:165 max:190 rhr:44 slept:9.0 shoes: Nike Pegasus 35

1km (150/50) 3:22/2min 3:22
2*4*300/1min and 2min 51,3 49,1 48,9 46,1 49,2 46,7 46,1 43,6
2*200/1:30 back jog 30,3 28,4

Warm up / down warm up/down 7:40 [2] 1.6 km (4:47 / km)
shoes: Nike Pegasus 35

4*150 moderate speed
1k jog

Streching 5:00 [0]

Thursday Jul 18, 2019 #

11 AM

cardio (cycling) 29:44 [1] 11.0 km (22.2 kph)

indoor cycling 11km

cardio 13:42 [1] 5.0 km (21.9 kph)

eliptical trainer

S&C 30:00 [2]
ahr:80 max:130

strengthening

12 PM

Streching 20:00 [0]

streching and foam rolling

8 PM

cardio (cycling) 30:22 [1] 11.5 km (22.7 kph)
ahr:80 max:112

Indoor cycling

Streching 5:00 [0]

Wednesday Jul 17, 2019 #

4 PM

Warm up / down warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Inov 8

1.5km and some exercises

orienteering 1:00:50 [3] ** 6.0 km (10:08 / km) +240m 8:27 / km
ahr:141 max:169 27c rhr:44 slept:9.0 shoes: Inov 8

Normafa annarét 3Sz training race.
A big mistake to the 1st control
And the whole course was slow due to the dirty forest and the old map

Streching 15:00 [0]

Tuesday Jul 16, 2019 #

7 PM

Warm up / down 35:00 [1] 4.2 km (8:20 / km)
rhr:51 slept:9.0 shoes: Nike Pegasus 35

Warm up run (a bit fast), exerecises, 10*100

interval/tempo intervals 23:00 [5] 5.54 km (4:09 / km)
ahr:168 max:190 shoes: Nike Pegasus 35

3000m (150-50) 3:27 3:28 3:30 /2:50
5*400/1min 72 70,6 68,9 68,7 65,0

Warm up / down warm up/down 7:00 [2] 1.6 km (4:22 / km)
ahr:156 max:168 shoes: Nike Pegasus 35

400jog
2*150 fast
900m jog

Streching warm up/down 10:00 [0]

Monday Jul 15, 2019 #

7 PM

cardio (cycling) 50:38 [2] 20.0 km (23.7 kph)
ahr:80 max:109 rhr:41 slept:9.0

indoor cycling

Streching 15:00 [0]

stretching and some strengthening

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