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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoLo

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Orienteering5 5:50:12 20.72(16:54) 33.34(10:30) 1310
  Indoor2 2:00:00
  Stretching/Massages2 1:30:00
  Warm Up/Cool Down4 1:20:00 7.95(10:04) 12.8(6:15)
  Strength1 15:00
  Total11 10:55:12 28.67 46.14 1310
  [1-5]9 9:25:12

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

12 PM

Orienteering 2:12:24 [2] 14.04 km (9:26 / km) +920m 7:06 / km
ahr:158 max:181 shoes: VJ Iroc 2016

20. SOM
Map =


B category was the right decision. I was running together with Jaka P. Great sunday training, really enjoy in sun especially on northern part of the hill. Legs started to felling heavy after CP6. Some overground path to CP6 and before CP7 but overall really nice forest with lot's of hill :).

Results = http://www.orientacijska-zveza.si/datoteke/dokumen...

Saturday Nov 18, 2017 #

11 AM

Warm Up/Cool Down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Bold 2017

Orienteering 40:48 [3] 4.3 km (9:29 / km)
shoes: VJ Bold 2017

CROSLO TK - T2
Map =


3 min mistake on CP1. I wasn't so sure about my direction, so I went back almost till the start and then again to control. First corridor was OK, just one mistake before CP2 because I was running in wrong valley. Contours part was actually perfect. No mistakes, goog flow, didn't push to hard. Second corridor was also perfect, no mistakes. Last part also no mistakes, CP 14 an 15 were set wrong, no big deal :)
12 PM

Warm Up/Cool Down 18:00 [1] 1.8 km (10:00 / km)
shoes: VJ Bold 2017

3 PM

Warm Up/Cool Down 25:00 [2] 1.8 km (13:53 / km)
shoes: VJ Bold 2017

Orienteering 39:19 [5] 4.1 km (9:35 / km)
shoes: VJ Bold 2017

CROSLO TK - T3
Map =


First interval no mistakes, feeling good.
Second interval little mistake before CP6 - I went little bit to right.
Third interval wasn't for me, didn't enjoy it. No mistakes but really slow.
Fourth interval mistake on CP15, didn't soo the rock. Also little mistake on CP16, came out to left. At CP16 I finished training because I wasn't feeling good.

Rest time between intervals was 4 min.

Warm Up/Cool Down 10:00 [1] 6.0 km (1:40 / km)
shoes: VJ Bold 2017

9 PM

Stretching/Massages 50:00 [0]

Friday Nov 17, 2017 #

2 PM

Warm Up/Cool Down 12:00 [1] 1.7 km (7:04 / km)
shoes: VJ Iroc 2016

Orienteering 47:41 [3] 3.9 km (12:14 / km) +240m 9:21 / km
shoes: VJ Iroc 2016

CROSLO TK - T1
Map =


I was running with Tihon till CP5. Easy till the end, no big mistakes.
9 PM

Stretching/Massages 40:00 [0]

Thursday Nov 16, 2017 #

6 PM

Orienteering 1:30:00 [2] 7.0 km (12:51 / km) +150m 11:37 / km
shoes: VJ Iroc 2016

T - November3. Some kontrols little bit faster but overall easy.
9 PM

Strength 15:00 [3]

"Achilles" exercises.

Tuesday Nov 14, 2017 #

10 AM

Indoor 30:00 [3]

School fitness stuff. Exercise for kvadriceps, upper/lower back exercise, at the end some cycling.
7 PM

Indoor 1:30:00 [1]

Easy today. Warm up, some gymnastics exercise, "candle", stretching for shoulder ring and at the end basketball knockout.

Monday Nov 13, 2017 #

Note
(rest day)

Day off, trying to stay fresh for TC.

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