15/2009 Hungary's WOC-training-camp

MONDAY

Traveling Vääksy - Domica Resort (Slovakia) from 5.45 AM -> 3.00 PM.

16:50 PM:8' R + 80' O + 8' R. Running 16,5km, climbing 470m.
1st exercise felt good but the hills are still big.
 Orienteering 80' (HR)
Torzo (MAP)

TUESDAY

7:18 AM: 19' R + 8' strength. Running 3,5km, climbing 70m.
10:02 AM: 20' R + 59' o-intervals and 15' R + 15' R. Running 19km, climbing 500m.
17:00 PM: 12' R + 30' RT and 12' strength + 13' R. R 7km, climbing 30m.
 O-intervals 59' (HR)
L'adnica (MAP)

WEDNESDAY

7:29 AM: 14' R + 5' strength. Running 2,5km, climbing 30m.
10:22 AM: 25' R and 5' strength + 28' o-intervals and 5' R + 16' R. Running 13,5km, climbing 380m.

A loong massage in the afternoon, over an hour just for my back ;-).
 O-intervals 28' (HR)
Beke Barlang (MAP)

THURSDAY

7:05 AM: 45' R/Hiking. Running 7km, climbing 180m.

Traveling to Bükk-mountains near Miskolc.

16:55 PM: R 8' + 66' O + 7' R. Running 12,5km, climbing 460m. An important
training for the World Champs middle distance. Very good stuff!
 R/hiking 45' (HR)
Orienteering 66' (HR)
Tamas-kut (MAP)

FRIDAY

9:25 AM: R 4' + 77' O + 15' R. Running 13,5km, climbing 400m. Easy workout.
17:52 PM: R 21' + 19' O + 14' R. Running 10km, climbing 170m. A fine sprint
training in Miskolc-tapolca. The speed in a forest-sprint seems to be okay.
 Orienteering 77' (HR)
Kisfennsik (MAP)
Sprint-O 19' (HR)
Miskolc-tapolca (MAP)

SATURDAY

7:50 AM: 5' strength + 16' R. Running 3km, climbing 10m.
11:35 AM: R 22' + 25' O. Running 9,5km, climbing 300m. Postas Kupa middle
distance qualification. I had a pair of diesel-fuelled legs, so I cancelled
my run in the final. Performance in the qualification was good (63s behind Merz),
missing about 30-40s. HR avg was only 181.
17:35 PM: 26' R. Running 6km, climbing 5m. A very good drive.
 Running 16' (HR)
Orienteering 25' (HR)
Dorongos (MAP)
Running 26' (HR)

SUNDAY

8:06 AM: 23' R. Running 4,5km, climbing 0m.
11:25 AM: 125' O + 15' R. Running 22km, climbing 750m. A superb long-o
session at really easy speed.
 Running 23' (HR)
Orienteering 125' (HR)
Nagybodzas (MAP 1)
Nagybodzas (MAP 2)

TOTAL

15:33h, Running 149km and climbing 3755m.
Check out the training goals and analysis!
 Goals for the training (COACHING)
Analysis of the training (COACHING)