Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duxma

In the 28 days ending Feb 28, 2013:

	activity	#	time	miles		km		+m
	Orienteering-T	13	10:49:12	62.8	(10:20)	101.07	(6:25)	942	190c
	Running	8	7:12:52	55.32	(7:50)	89.03	(4:52)	613
	Bike	2	3:00:00	36.04	(12.0/h)	58.0	(19.3/h)	410
	Sports	3	2:40:00
	Stretching	1	30:00
	Swimming	1	30:00
	Jog	3	28:51	2.32	(12:27)	3.73	(7:44)	60
	Orienteering-R	1	23:04	2.67	(8:38)	4.3	(5:22)	75	27c
	Total	28	25:33:59	159.15		256.12		2100	217c
averages - sleep:7.9

2:48

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» now

Thursday Feb 28, 2013 #

Note
slept:6.0

Running 37:45 [1] 6.59 mi (5:44 / mi) +100m 5:28 / mi
shoes: adidas Duramo 4 TR M

Really slow running with friend who cant run much....just resting before big 9 days of orienteering for me :D

Wednesday Feb 27, 2013 #

Note
slept:8.0

Bike 1:30:00 [3] 30.0 km (20.0 kph) +200m

Riding in city to friends school and back....maybe I will do some slow training tomorrow just to have some running before saturdays race....

Tomorrow bike ride....
then rest day
and then few sprints before my first race in this season
and then weekend with Boroca cup-Hungary, in my new club in Hungary- SZV
training cam -Slovenia
and then Lipica open-Slovenia

Monday Feb 25, 2013 #

9 PM

Orienteering-T (night O) 47:00 [4] * 9.5 km (4:57 / km) +20m 4:54 / km
27c shoes: Inov OROC™ 280

about ~9.5km ad about ~47 min
but I will check distance tomorrow

Sunday Feb 24, 2013 #

Note
slept:7.5

11 AM

Orienteering-T (sprint) 14:20 [3] 2.8 km (5:07 / km) +63m 4:36 / km
shoes: Inov OROC™ 280

1 PM

Orienteering-T 1:04:28 [3] 9.92 km (6:30 / km) +248m 5:47 / km
shoes: Inov OROC™ 280

Contours only

Saturday Feb 23, 2013 #

Note
slept:8.0

Friday Feb 22, 2013 #

Note
slept:8.3

Today will be Night orienteering... :)

Note
(rest day)

Just 5 people said that they will come on training (and it was snowing and now forest is for nothing,except mud), and organisers said it will be no training so another rest day -.-

Thursday Feb 21, 2013 #

Note
slept:8.5 (rest day)

Today again rest day, and it will be next ~10 days in low intesity of trainings because on 2. march I will start big travel:
Hungary Boroca cup 2-3 march
3-7 march Orienteering camp with CZE,SWE,NOR Senior National team in Slovenia.
and then 8-9 March Lipica open

but it wont be until then totally rest, I will train :)

Wednesday Feb 20, 2013 #

Running 54:40 [3] 12.42 km (4:24 / km) +67m 4:17 / km
shoes: adidas Duramo 4 TR M

Middle tempo run, still recovery from camp.

Tuesday Feb 19, 2013 #

Note
slept:9.0

1 PM

Sports (Basketball+Football) 1:00:00 [3]
(rest day)

Monday Feb 18, 2013 #

Note
slept:12.5 (rest day)

Note

I will write my trainings from weekend in ~10h
but it was ~60km running this weekend (15-17 february) all with map :)in 5 trainings :)

Sunday Feb 17, 2013 #

Note
slept:8.5

Orienteering-T race 1:10:00 [4] **** 11.0 km (6:22 / km) +50m 6:13 / km
19c shoes: Inov OROC™ 280

5. training
Hard running because of stomach

Saturday Feb 16, 2013 #

Note
slept:8.0

9 AM

Orienteering-T 1:33:00 [3] *** 14.5 km (6:25 / km) +100m 6:12 / km
38c shoes: Inov OROC™ 280

3. training
8 small courses all together 13.4km orienteering course....with no rest between courses :)

2 PM

Orienteering-T (Memory O) 35:00 [3] *** 6.1 km (5:44 / km) +20m 5:39 / km
12c shoes: Inov OROC™ 280

4. training
Memory course on terrain Pirto
5.2 course with one mistake (about 3 min)

3 PM

Orienteering-T 21:05 [3] ** 3.43 km (6:09 / km) +30m 5:54 / km
12c shoes: Inov OROC™ 280

4. training (I wanted something more after memory training so I run this course...until middle of course I was running full speed and then stomach problems and I had to slow down little bit)

Friday Feb 15, 2013 #

Note
slept:4.5

10 AM

Orienteering-T (Line orienteering) 1:05:00 [3] *** 9.5 km (6:51 / km) +40m 6:42 / km
12c shoes: Inov OROC™ 280

1. training on camp
Slow running and following the line :)

2 PM

Orienteering-T (Topografic map) 1:43:00 [2] ***** 14.5 km (7:06 / km) +40m 7:00 / km
12c shoes: Inov OROC™ 280

2. training
1km to start
1km from finish

Thursday Feb 14, 2013 #

Note
slept:7.0

Tomorrow traveling to Hungary on training camp and from tomorrow I am back on trainings :)

Wednesday Feb 13, 2013 #

Note
slept:6.5

Note
(rest day)

Again no training....school is this week hard...so no training until Friday when we are traveling to Hungary on 3days training camp.

Tuesday Feb 12, 2013 #

Note
slept:6.5 (rest day)

7 PM

Sports 1:00:00 [4]
shoes: adidas Duramo 4 TR M

Again no time for any training because of learning...
Just football when was day over...

Monday Feb 11, 2013 #

Note
(rest day)

Again really much to learn, so again rest day :(

Sunday Feb 10, 2013 #

11 AM

Orienteering-R race 23:04 [2] * 4.3 km (5:22 / km) +75m 4:56 / km
27c shoes: Inov OROC™ 280

Sprint Score O race...my course was 3.3km....I dont know how was best variant but I think I was almost same. Running was not so fast, but still good for first place.

Saturday Feb 9, 2013 #

Note
slept:10.5

3 PM

Running intervals (3min+3min r) 1:19:26 [3] 16.11 km (4:56 / km) +96m 4:47 / km
shoes: adidas Duramo 4 TR M

2.3km warm up

paces on every leg:
1. 3:29
2. 3:43
3. 3:43
after this leg I had pain in my stomach so I desited to walk next 2 recovery parts, and then again I had run for recovery (but still some little pain)
4. 3:59
5. 3:45
6. 4:01
7. 3:55
8. 3:55
9. 3:58
10. 3:38

+ 300warm down and then workouts

Friday Feb 8, 2013 #

Note
slept:8.0 (rest day)

Learning today so no training

Thursday Feb 7, 2013 #

Note
slept:8.0

Running warm up/down (warm up+warm down) 53:43 [3] 10.4 km (5:10 / km) +40m 5:04 / km
shoes: adidas Duramo 4 TR M

on half of that I run 5 test run

Running race (test run) 18:30 [4] 5.0 km (3:42 / km)
shoes: adidas Duramo 4 TR M

Time is not 100% exact but its around 18-18:30
(my gps had some bag....but I had marks on road on every half km so I know how much kilometers I run)

Wednesday Feb 6, 2013 #

Note
slept:9.5

12 PM

Bike 1:30:00 [3] 28.0 km (18.7 kph) +210m

Tuesday Feb 5, 2013 #

11 AM

Running hills 1:23:05 [3] 14.69 km (5:39 / km) +310m 5:07 / km
shoes: adidas Duramo 4 TR M

My plan was to do 400+ m uphill, but then when I did 20. hill I had to go home...because I have sports in school in ~1h, so I run to home and go to school

12 PM

Sports (football) 40:00 [3]

Monday Feb 4, 2013 #

Note
slept:10.0

8 PM

Stretching 30:00 [3]

Sunday Feb 3, 2013 #

Note
slept:7.5

10 AM

Running warm up/down 8:00 [3] 1.0 km (8:00 / km)
shoes: Inov OROC™ 280

Running race (test run) 29:35 [4] 7.0 km (4:14 / km)
shoes: Inov OROC™ 280

https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-...

track was like this and plus at 10. lap it started to snow really hard

Results
https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-...
Sava 1994
Pop senior
Filip 1994
Bilic 1997
Krnjaic-me 1996

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Inov OROC™ 280

Saturday Feb 2, 2013 #

Note
slept:8.0

10 AM

Orienteering-T 42:48 [3] **** 6.42 km (6:40 / km) +113m 6:08 / km
28c shoes: Inov OROC™ 280

Jog warm up/down 10:00 [3] 1.47 km (6:48 / km) +30m 6:10 / km
shoes: Inov OROC™ 280

11 AM

Orienteering-T warm up/down 25:00 [3] 2.71 km (9:14 / km) +50m 8:27 / km
shoes: Inov OROC™ 280

4 PM

Running warm up/down 6:53 [3] 0.8 km (8:36 / km)
shoes: adidas Duramo 4 TR M

Orienteering-T (memory-sprint) 13:31 [3] *** 3.11 km (4:21 / km) +15m 4:15 / km
13c shoes: adidas Duramo 4 TR M

Jog warm up/down 8:51 [3] 1.26 km (7:01 / km)
shoes: adidas Duramo 4 TR M

10 PM

Swimming 30:00 [4]

running+swimming in water

Friday Feb 1, 2013 #

Note
slept:4.5

Today we are going on national camp in Paracin, in sunday it will be test run on 7km....but no one will run at maximum speed because its not still time for test runs.

12 PM

Orienteering-T 55:00 [3] *** 7.58 km (7:15 / km) +153m 6:35 / km
17c shoes: Inov OROC™ 280

Jog warm up/down 10:00 [3] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: Inov OROC™ 280

5 PM

Running 55:15 [3] 10.0 km (5:32 / km)
shoes: adidas Duramo 4 TR M

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