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Training Log Archive: JoLo

In the 7 days ending Jan 28:

activity	#	time	miles		km		+m
Orienteering	4	3:00:28	12.12	(14:54)	19.5	(9:15)	410
Indoor	3	3:00:00
Warm Up/Cool Down	6	2:47:00	10.19	(16:23)	16.4	(10:11)	80
Night Orienteering	1	1:20:00	3.85	(20:46)	6.2	(12:54)	160
Strength	2	1:15:00
Stretching/Massages	1	30:00
Running	1	19:00	2.17	(8:44)	3.5	(5:26)
Total	12	12:11:28	28.33		45.6		650
[1-5]	10	10:41:28

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Sunday Jan 28 #

9 PM

Stretching/Massages 30:00 [0]
(rest day)

Saturday Jan 27 #

11 AM

Warm Up/Cool Down 40:00 [3] 3.0 km (13:20 / km)
shoes: Nike LunarEpic Low Flyknit2

Running, stretching, drills, sprints.

Orienteering race 17:56 [5] 4.3 km (4:10 / km) +80m 3:49 / km
ahr:195 max:203 shoes: Salamon S-lab sense 5 ultra

ŠSOL3 - Kranj
Map =

Great race, no big mistakes just some bad routechoices - CP3, 4. And some small mistake on CP17, overall very happy with sprint race, Mark was one class before us, but Matjaž and Jan weren't so much better then me. I lost like 10s through the course.

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

Warm Up/Cool Down 12:00 [1] 1.0 km (12:00 / km)
ahr:121 max:149 shoes: Salamon S-lab sense 5 ultra

With boys

2 PM

Orienteering 20:00 [3] 2.4 km (8:20 / km)
ahr:153 max:183 shoes: VJ Iroc 2016

Setting controls for warm up.

Orienteering 21:50 [4] 3.5 km (6:14 / km)
ahr:185 max:196 shoes: VJ Iroc 2016

One-man relay training.
Map1 =

Map2 =

Great training! Thank to Klemen for course setting! Really like the terrain. No big mistake, also good flow so enjoy the training.

Results = http://cerknocup.updog.co/

Warm Up/Cool Down 31:00 [2] 3.2 km (9:41 / km)
shoes: VJ Iroc 2016

Picking the controls.

Thursday Jan 25 #

4 PM

Orienteering 1:30:00 [2] 6.0 km (15:00 / km) +150m 13:20 / km
shoes: VJ Iroc 2016

Kids training

Night Orienteering 1:20:00 [2] 6.2 km (12:54 / km) +160m 11:26 / km
ahr:133 max:178 shoes: VJ Iroc 2016

T 25.1
Map =

Wednesday Jan 24 #

4 PM

Indoor 1:00:00 [0]

kids training

7 PM

Warm Up/Cool Down 45:00 [3] 4.9 km (9:11 / km)
ahr:141 max:183 shoes: Salamon S-lab sense 5 ultra

Running, stretching, drills, sprints.

Running 19:00 [5] 3.5 km (5:26 / km)
ahr:168 max:197 shoes: Salamon S-lab sense 5 ultra

5*600m/2min on "hipodrom".
Times =
1. 2:00min 4. 1:58min
2. 1:56min 5. 1:55min
3. 1:57min
First one slower then good times :) Felling strong, but legs are little bit tired.

8 PM

Warm Up/Cool Down 19:00 [1] 2.0 km (9:30 / km)
ahr:129 max:149 shoes: Salamon S-lab sense 5 ultra

Tuesday Jan 23 #

9 AM

Indoor 30:00 [2]

5 on 5 basketball. Prof. said: "znižej se, komolc usmer v glavo, sam enkrat se bo nasadu pol pa nč več." :D

Strength 20:00 [2]

3 sets in school gym.
Set:
- adductor 20kg - 15x,
- quadriceps (extension) 10kg - 15x,
- gluteus medius 20kg - 15x,
- hamstrings 15kg - 15x
- quadriceps (legs press) 100kg - 20x

7 PM

Indoor 1:30:00 [1]

cartwheel exercises.

Monday Jan 22 #

4 PM

Warm Up/Cool Down 10:00 [2] 1.4 km (7:09 / km) +40m 6:15 / km
ahr:130 max:154 shoes: VJ Iroc 2016

Running to start.

Orienteering 30:42 [3] 3.3 km (9:18 / km) +180m 7:19 / km
ahr:157 max:189 shoes: VJ Iroc 2016

T2 - CP
Map =

just little warm up for power exercises. Till "big" CP slow and easy mentally then little bit faster till last "small" CP. Speed was similar to easy long distance so nothing special :) No mistakes except CP24 when I went to low.

5 PM

Warm Up/Cool Down 10:00 [1] 0.9 km (11:07 / km) +40m 9:05 / km
shoes: VJ Iroc 2016

home

7 PM

Strength 55:00 [2]

Strength exercise
- 1 min of plank each side (3 sides)
- bend leg crunches 20 reps
- ball twist 20 reps - big ball
- oblique crunches 15 reps
- hand to foot stability pass 10 reps,
- stability ball back extension 20 reps,
- 15x2,5kg each hand (for upper back),
- 15x5kg reps for hands (hands up when you lay on your back).
3 reps of everything.

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