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Training Log Archive: duxma

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m
Running	13	7:47:53	46.73	(10:01)	75.21	(6:13)	1057
Orienteering-R	8	7:18:22	30.32	(14:27)	48.8	(8:59)	1562
Orienteering-T	8	5:56:30	25.38	(14:03)	40.84	(8:44)	641
Bike	4	1:30:23	21.06	(14.0/h)	33.89	(22.5/h)	218
Total	27	22:33:08	123.49	(10:57)	198.74	(6:49)	3478

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Saturday Jun 28, 2014 #

Orienteering-R race 55:22 [3] 5.3 km (10:27 / km) +200m 8:47 / km
shoes: Inov OROC™ 280

Relay EYOC ...
we were disq because our second leg forgot to do check and clear...so i didnt had any emotions to run...and i am allways running relay on that way...if we have first 2 legs good...then i can run good last leg...if not...then its problem for me...because i dont have adrenaline

Friday Jun 27, 2014 #

Orienteering-R race 1:22:20 [3] 7.8 km (10:33 / km) +450m 8:12 / km

EYOC Long distance....reaaaaaly bad race...i had realy bad variants...and i didnt had energy to run uphill winers time was 46min....so i can just say shame!!

Thursday Jun 26, 2014 #

12 PM

Orienteering-R race 15:24 [3] 3.14 km (4:54 / km) +65m 4:27 / km
shoes: adidas Duramo 4 TR M

EYOC sprint... some small mistakes I could go maybe 1minute less...but that is all with my energy...i am still poor with speed...after that injury

Wednesday Jun 25, 2014 #

Orienteering-T 1:00:26 [3] 4.32 km (13:59 / km) +187m 11:30 / km
shoes: Inov OROC™ 280

Model event for long and relay for European Youth Orienteering Championship - EYOC

Orienteering-T 16:22 [3] 2.3 km (7:07 / km) +36m 6:36 / km
shoes: adidas Duramo 4 TR M

Sunday Jun 22, 2014 #

Orienteering-R race 31:26 [3] 4.39 km (7:10 / km) +66m 6:40 / km
shoes: Inov OROC™ 280

Relay champs...still baaad map

Saturday Jun 21, 2014 #

Orienteering-R race 54:20 [3] 5.67 km (9:35 / km) +182m 8:15 / km
shoes: Inov OROC™ 280

Realy, reeealy bad map.

Thursday Jun 19, 2014 #

Note
(rest day)

I dont have time for training today....and plus its better for me to rest last 7 days before European champs...
I have 2 races this weekend...Relay champs, and Serbian league...and I wont do maximum races...it will be just some rest races..

Wednesday Jun 18, 2014 #

Running 1:04:13 [3] 11.52 km (5:34 / km)
shoes: adidas Duramo 4 TR M

We did indoor training because it was raining...so we did it on stadium...after rain...i did some sprints...

Tuesday Jun 17, 2014 #

Running intervals 35:12 [3] 5.35 km (6:35 / km) +30m 6:24 / km
shoes: adidas Duramo 4 TR M

some 5x350m with some uphill

Sunday Jun 15, 2014 #

11 AM

Running warm up/down 9:11 [3] 1.64 km (5:36 / km) +32m 5:06 / km
shoes: Inov OROC™ 280

Orienteering-T 35:23 [3] 4.56 km (7:46 / km) +99m 7:00 / km
shoes: Inov OROC™ 280

12 PM

Orienteering-T warm up/down 39:35 [1] 3.54 km (11:11 / km) +73m 10:08 / km
shoes: Inov OROC™ 280

I did my part of training so I had task to folow kids and to see them how are they working with map....So that was some kind of warm down...

Orienteering-T warm up/down 10:58 [3] 1.54 km (7:07 / km) +7m 6:58 / km
shoes: Inov OROC™ 280

Saturday Jun 14, 2014 #

12 PM

Orienteering-T intervals 55:00 [2] 6.14 km (8:57 / km) +61m 8:32 / km
shoes: Inov OROC™ 280

I had interval trainings with kids...my job was to folow them and then to tell other coaches how are they going in forest...

6 PM

Running long 1:23:18 [3] 11.51 km (7:14 / km) +356m 6:16 / km
shoes: adidas Duramo 4 TR M

Long run on almost all peaks of Divcibare...we made one big circle...

Friday Jun 13, 2014 #

12 AM

Orienteering-T (contour training) 34:36 [3] 4.12 km (8:24 / km) +67m 7:46 / km
shoes: Inov OROC™ 280

Some mistakes because bad control descriptions...but still I had feeling again that I have power in my legs:)))

Running warm up/down 6:00 [3] 0.81 km (7:24 / km)
shoes: Inov OROC™ 280

6 PM

Running intervals 30:00 [4] 4.2 km (7:09 / km) +30m 6:54 / km
shoes: Inov OROC™ 280

Today we had interesting sesions some 20x2 (in both ways) x50-70m
On start you have 10 parths of map, and you have to learn one part, and then to run on other side to find it on map...and then to learn his coordinates, and then sprint back and write cordinates on paper. we did 2 sesions of intervals, I rememberd all :D
FIrst part was on flat area...then second we had some holes and ditches.

This is good type of training for kids!!! But its still good for other older orienteers because you need to think a lot.

plus we did some 2.5km warm up/down

http://www.dodaj.rs/f/2/BT/4xvmlGyx/training.jpg

Thursday Jun 12, 2014 #

12 PM

Running warm up/down 33:10 [3] 3.62 km (9:10 / km) +55m 8:31 / km
shoes: Inov OROC™ 280

Training camp on Divcibare has started..

Orienteering-T (Line O) 22:28 [3] 2.7 km (8:19 / km) +34m 7:50 / km
shoes: Inov OROC™ 280

Line orienteering 1.5km + 1km

6 PM

Orienteering-T 34:44 [3] 4.11 km (8:27 / km) +47m 8:00 / km
shoes: Inov OROC™ 280

Second training today....
Window orienteering, i have missed 2nd control for some 25m and i found then right place (second time going on control) and then i saw that there is no control :D
so i lost 10 minutes for nothing

C • Nothing? 3

7 PM

Running warm up/down 4:18 [3] 0.62 km (6:56 / km)
shoes: Inov OROC™ 280

Wednesday Jun 11, 2014 #

Orienteering-T intervals 46:58 [4] 7.51 km (6:15 / km) +30m 6:08 / km
shoes: adidas Duramo 4 TR M

Orienteering training with friends from national team, we did 10 sesions about 300-500m orienteering course...we had something like competition intervals, 1vs1 with 2min jogging between (because it was running on maximum level, and it was realy hot weather)
Map:

https://scontent-b-vie.xx.fbcdn.net/hphotos-xfp1/t...

Tuesday Jun 10, 2014 #

Running long 1:13:02 [3] 11.98 km (6:06 / km) +369m 5:17 / km
shoes: adidas Duramo 4 TR M

Sunday Jun 8, 2014 #

Running 9:24 [3] 1.63 km (5:46 / km) +20m 5:26 / km
shoes: adidas Duramo 4 TR M

I had to do some morning run because i was frustrated about race from day before...

Orienteering-R race 1:04:20 [3] 7.24 km (8:53 / km) +185m 7:53 / km
shoes: Inov OROC™ 280

mass start of Tara open 2014

Saturday Jun 7, 2014 #

10 AM

Bike 24:24 [3] 5.85 km (14.4 kph) +94m

1 PM

Orienteering-R race 1:01:16 [3] 6.27 km (9:46 / km) +134m 8:50 / km

...I have just to say that its shame for me to run like this..

Friday Jun 6, 2014 #

Bike 25:54 [3] 9.89 km (22.9 kph) +74m

Thursday Jun 5, 2014 #

Note
(rest day)

i had plan to do 3x1000 but i didnt had time...so i took rest day...tomorrow traveling to Tara....where will be Tara open 2014....I will run again in senior class M21E...I need some tehnical trainings and Tara is one of the best places in Serbia for that!

Bike 25:05 [3] 12.15 km (29.1 kph) +50m

Wednesday Jun 4, 2014 #

Running long 1:24:03 [3] 15.7 km (5:21 / km) +85m 5:13 / km
shoes: adidas Duramo 4 TR M

running with 2 friends from national team

Tuesday Jun 3, 2014 #

Running intervals (375m) 25:54 [3] 5.08 km (5:06 / km) +80m 4:44 / km
shoes: adidas Duramo 4 TR M

Firts intervals after 6-7 months
I didnt had energy for all 5 intervals in high tempo so i slowed little bit (i didnt knew that untill end of circle). We were doing 375m in some city park, on circle that has some ~15m uphill.
Splits:
1:16
1:14
1:18
1:27
1:23

Bike 15:00 [3] 6.0 km (24.0 kph)

Sunday Jun 1, 2014 #

Orienteering-R race 1:13:54 [4] 8.99 km (8:13 / km) +280m 7:07 / km
shoes: Inov OROC™ 280

Still not good flow...much green parts of forest...but still I was 2nd on finish line :)

Running warm up/down 10:08 [3] 1.55 km (6:32 / km)
shoes: Inov OROC™ 280

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