Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duxma

In the 30 days ending Sep 30, 2012:

	activity	#	time	miles		km		+m
	Bike	10	7:20:32	79.38	(10.8/h)	127.75	(17.4/h)	660
	Orienteering-R	9	7:18:59	32.88	(13:21)	52.92	(8:18)	1552
	Running	7	4:36:48	30.66	(9:02)	49.35	(5:37)	926
	Stretching	6	3:22:00
	Orienteering-T	1	25:31	2.48	(10:18)	3.99	(6:24)	13
	Jog	3	16:36	1.93	(8:37)	3.1	(5:21)
	Stairs	1	5:00
	Total	34	23:25:26	147.33		237.11		3151
	[1-5]	33	23:05:26
averages - sleep:8.5

3:08

0:00

» now

Sunday Sep 30, 2012 #

10 AM

Running 53:25 [3] 9.84 km (5:26 / km) +75m 5:14 / km
shoes: Nike Air Waffle Trainer

slowly with friend

1 PM

Stretching 1:25:00 [3]

First:
Dot drills
http://www.stack.com/2008/11/01/dot-drills-with-th...
Directional (D)
Front and Back (FaB)
FaB 6x6
D 6x6
1circle = front and back

Second :
Lunges
http://www.youtube.com/watch?v=m_RYVmpWDq4
5x10 (+6kg - 3kg in one hand)

Third:
Jump rope
http://www.bodybuilding.com/fun/rossboxing4.htm vijaca
5x30s with 1min pause
5x30s left leg with 1min pause
5x30s right leg with 1min pause

Fourth :
Box Jumps
http://www.muscleandfitness.com/training/legs/box-...
5x6 jumps /30s pause

Fifth :
http://www.youtube.com/watch?v=__zIRNL-ym4
one leg on bench and secon on floor
5x5 (+6kg) / 1min pause......left leg
5x5 (+6kg) / 1min pause......right leg

Sixt :
Dips
http://upload.wikimedia.org/wikipedia/commons/thum...
10x10 with 1' 30'' pause

2 PM

Running (with friends) 25:15 [3] 4.2 km (6:01 / km) +52m 5:40 / km
shoes: Nike Air Waffle Trainer

very slow running with friends one part in forest...

3 PM

Stretching 25:00 [3]

http://www.youtube.com/watch?v=yE8dZ95Din4

6x 3 different workouts with 1' 30'' pause

Saturday Sep 29, 2012 #

4 PM

Bike 1:20:00 [3] 20.81 km (15.6 kph) +208m

5 PM

Stretching (dips) 22:00 [3]

Friday Sep 28, 2012 #

3 PM

Running warm up/down 10:01 [3] 2.01 km (4:59 / km) +8m 4:53 / km
shoes: Nike Air Waffle Trainer

Running hills 30:25 [3] 5.28 km (5:46 / km) +181m 4:55 / km
shoes: Nike Air Waffle Trainer

4 PM

Running warm up/down 5:17 [3] 0.99 km (5:20 / km) +2m 5:17 / km
shoes: Nike Air Waffle Trainer

Stretching 25:00 [3]

Thursday Sep 27, 2012 #

6 PM

Running (off road) 47:56 [4] 8.0 km (6:00 / km) +101m 5:38 / km
shoes: Nike Air Waffle Trainer

very not for 80% running speed but for 60-70%

7 PM

Stretching 20:00 [3]

Wednesday Sep 26, 2012 #

Note

After 2 weeks with no training's (just competitions) I started again to train....until MOV in Italy....and then I will slow down my form and in december I will start with training's for next year

4 PM

Running long 1:01:12 [2] 11.39 km (5:22 / km) +159m 5:01 / km
shoes: Nike Air Waffle Trainer

5 PM

Stretching 15:00 [3]

Stretching warm up/down 10:00 [3]

Monday Sep 24, 2012 #

Bike (Going to school) 32:50 [3] 17.23 km (31.5 kph) +50m

Sunday Sep 23, 2012 #

Orienteering-R 1:23:04 [3] 8.71 km (9:32 / km) +353m 7:56 / km
shoes: Inov OROC™ 280

Mountain orienteering (Balkan Championships)
Map scale 1:25000 (old army map)
One team-3 people...

We were 1.

Saturday Sep 22, 2012 #

Orienteering-R race 53:06 [4] 4.67 km (11:22 / km) +284m 8:43 / km
shoes: Inov OROC™ 280

Terrain was very hard whole map was green (on my parts) and no one could be close to 10 min/km that was just dream to have on this race
map will be soon on my blog (in 2 days maximum)
www.dusankrnjaic.blogspot.com

5 PM

Running race 43:17 [3] 7.64 km (5:40 / km) +348m 4:37 / km
shoes: Inov OROC™ 280

Mountain running

Tuesday Sep 18, 2012 #

Note
(rest day)

Monday Sep 17, 2012 #

Note
(rest day)

Sunday Sep 16, 2012 #

10 AM

Orienteering-R 35:33 [3] 4.7 km (7:34 / km) +150m 6:31 / km

Saturday Sep 15, 2012 #

12 PM

Orienteering-R 58:30 [3] 7.3 km (8:01 / km) +200m 7:03 / km

Friday Sep 14, 2012 #

6 PM

Bike 20:00 [0] 8.76 km (26.3 kph) +60m
(rest day)

Thursday Sep 13, 2012 #

Note
(rest day)

Wednesday Sep 12, 2012 #

Note
(rest day)

Tuesday Sep 11, 2012 #

Bike 1:50:00 [3] 23.0 km (12.5 kph) +100m

Monday Sep 10, 2012 #

Note
(rest day)

Sunday Sep 9, 2012 #

Orienteering-R 38:14 [3] 4.5 km (8:30 / km) +100m 7:39 / km

relay
1. place on seeoc

C • Analysis? 4

Saturday Sep 8, 2012 #

Orienteering-R 39:00 [3] 3.5 km (11:09 / km) +150m 9:11 / km

middle with many mistakes

Friday Sep 7, 2012 #

Orienteering-R 1:07:30 [3] 7.0 km (9:39 / km) +200m 8:26 / km

long with many mistakes...

Thursday Sep 6, 2012 #

Orienteering-R 14:45 [3] 3.0 km (4:55 / km) +69m 4:25 / km

sprint with many mistakes

Wednesday Sep 5, 2012 #

Jog 3:05 [3] 0.46 km (6:42 / km)

5 PM

Jog 13:25 [3] 2.12 km (6:20 / km)

Note
(rest day)

just to "remember" how to run after 24h driving with bus

Monday Sep 3, 2012 #

Bike 28:43 [3] 5.65 km (11.8 kph) +25m
(rest day)

to school

Bike 22:02 [3] 4.25 km (11.6 kph) +40m
(rest day)

back from school

Note
slept:9.0

Sunday Sep 2, 2012 #

Note
slept:7.0

Going on Ada Adventure Challenge
Mountain bike 21 km
Orienteering 10 km

C • Rest? 2

8 AM

Bike warm up/down 11:15 [3] 2.78 km (14.8 kph) +10m

9 AM

Bike race 53:39 [4] 21.91 km (24.5 kph) +83m

ADA ADVENTURE CHALLENGE
MTBO+Foot-O

10 AM

Orienteering-R race 49:17 [4] 9.54 km (5:10 / km) +46m 5:03 / km
shoes: Nike Air Waffle Trainer

ADA ADVENTURE CHALLENGE

12 PM

Bike warm up/down 30:15 [3] 10.51 km (20.8 kph)

from finish to Competition center and back...few times..

5 PM

Note
slept:3.0

Saturday Sep 1, 2012 #

2 AM

Note
slept:6.5

9 AM

Bike 11:41 [3] 4.09 km (21.0 kph) +17m

Stairs warm up/down 5:00 [3]
shoes: Nike Air Waffle Trainer

I dont know real time but I think that time is about 5 mins
we were free 20 min for warm up and we desited to go on top of building and building has 30 floors so it was good warm up...

10 AM

Orienteering-T 25:31 [3] 3.99 km (6:24 / km) +13m 6:18 / km
shoes: Nike Air Waffle Trainer

Very slow training because I was running with Google Earth map and controls were papers soo very hard to find...

Jog warm up/down 6 [1] 0.52 km (12 / km)

11 AM

Bike 40:07 [1] 8.76 km (13.1 kph) +67m

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