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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoLo

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Orienteering3 4:26:05 16.05(16:35) 25.83(10:18) 450
  Indoor4 3:25:00
  Stretching/Massages6 2:55:00
  Warm Up/Cool Down1 20:00 0.62(32:11) 1.0(20:00)
  Strength1 15:00
  Total13 11:21:05 16.67 26.83 450
  [1-5]9 8:36:05

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Sunday Nov 12, 2017 #

10 PM

Stretching/Massages 45:00 [0]
(rest day)

Strength 15:00 [2]

Some exercise for Achilles and ankles .

Saturday Nov 11, 2017 #

2 PM

Warm Up/Cool Down 20:00 [2] 1.0 km (20:00 / km)
shoes: VJ Iroc 2016

3 PM

Orienteering 41:05 [5] 5.33 km (7:42 / km) +200m 6:29 / km
shoes: VJ Iroc 2016

ZL2 - Kalce
Map =


Didn't expect too much from the race. i'm not used to karst terrain any more.
CP1 take it easy, looking for next controls.
CP2 first big mistake - didn't looked for compass when I was running of the path so I came out on eastern path - 2 min mistake!
CP3 good, may be not the best routechoice - Nejc ran trough open land (olive green), but you can do it in ISOM standard i guess?
CP4 I guess Dušan ran straight, also Nejc. Jaka ran around, but took the path from beginning. I went all around fence so lost lot's of time there. Should be faster 2 min If i would go straight and 1-1:20 min if I would go on the path.
CP5 good.
CP6 Best split time! :D
CP7 Didn't took the best micro choice before the control so I was really slow, even APB was faster then me :)
CP8 also great, still need to do bigger mileage on karst terrain to get speed for SEEOC!
CP9 good plan, perfect till the last open land before CP, then I came up on the saddle and became really confused. I was imagine that there will be hill on the eastern side of control, but there was big depression, I just didn't realised that from the map so made mistake - 2:30min
CP10 totally confused, also little talk with APB about depression, then go on, almost bigger mistake before going down to path. Also little mistake before CP, thought it will be on top of the hill. 1 min
CP11 Tried to go straight on open land, then to the finish and then to path, but I've done a stupid mistake and ran on one path earlier and lost some time there before I realised that. - 1:10min mistake
CP12 good
Then easy till the finish. I was really disappointed with my race, but split times weren't bad. Just to much of stupid mistakes.
Overall around 8-9min mistake so not a good start of the winter season.

Results = http://www.orientacijska-zveza.si/index.php?id=43&...
Splits = http://www.orientacijska-zveza.si/index.php?id=69&...

Stretching/Massages 10:00 [1]

10 PM

Stretching/Massages 45:00 [0]

Friday Nov 10, 2017 #

5 PM

Note

1h of massage. Nothing special.
7 PM

Indoor 45:00 [2]

Orbitrek.
10 PM

Stretching/Massages 20:00 [0]

Thursday Nov 9, 2017 #

9 AM

Indoor 25:00 [3]

Basketball. 3 vs. 3. Getting better and better :D
5 PM

Orienteering 2:30:00 [2] 14.0 km (10:43 / km) +250m 9:50 / km
shoes: VJ Iroc 2016

T7 with kids - 3,5h
9 PM

Stretching/Massages 15:00 [0]

Wednesday Nov 8, 2017 #

7 PM

Orienteering 1:15:00 [2] 6.5 km (11:32 / km)
shoes: VJ Iroc 2016

Setting controls for kids.
9 PM

Stretching/Massages 40:00 [0]

Tuesday Nov 7, 2017 #

10 AM

Indoor 45:00 [3]

Basketball 4 vs. 4 and 2 vs. 2. Great game, still need to learn a lot :)
7 PM

Indoor 1:30:00 [2]

Warm up, stretching, different stations of gymnastics exercises.
"Bird", roll forward, roll backward, jump on a bouncing board, ropes, jump on chest, lion jump, 2x backward roll, "water capture". Overall 93/100 points :)

Monday Nov 6, 2017 #

Note
(rest day)

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