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Training Log Archive: JoLo

In the 7 days ending Feb 18:

activity # timemileskm+m
  Warm Up/Cool Down3 3:25:00 11.18(18:20) 18.0(11:23)
  Indoor2 2:05:00
  Orienteering3 1:44:34 10.89(9:36) 17.52(5:58) 610
  Running1 1:20:00 5.03(15:54) 8.1(9:53) 240
  Stretching/Massages1 45:00
  Swimming1 30:00
  Night Orienteering1 30:00 2.98(10:04) 4.8(6:15)
  Total9 10:19:34 30.09 48.42 850
  [1-5]8 9:34:34

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MoTuWeThFrSaSu

Sunday Feb 18 #

11 AM

Swimming 30:00 [1]

not actually swimming but aqua aerobic :) fun staff hah :D
9 PM

Indoor (orbitrek) 1:30:00 [2]
ahr:140 max:149

Saturday Feb 17 #

1 PM

Running 50:00 [1] 4.5 km (11:07 / km) +240m 8:46 / km
ahr:129 max:142 shoes: VJ Bold 2017

First 2km easy pace running with Lara, then hiking to Sv. Vid.

Orienteering 29:10 [3] 2.7 km (10:48 / km) +95m 9:11 / km
ahr:160 max:181 shoes: VJ Bold 2017

Šentvid downhill training
Map =


Nice training in snow, sometimes snow to knees. Hard to run on the hill, but perfect for downhill - great! Also no mistakes. CP10 was really tricky - seems like a nice leg, but green area, hard to cross :)
Thanks Jaka for great training!

Running 30:00 [1] 3.6 km (8:20 / km)
ahr:125 max:146 shoes: VJ Bold 2017

Easy running back with Lara.
6 PM

Note

4h in spa

Friday Feb 16 #

10 AM

Indoor (orbitrek) 35:00 [1]
ahr:139 max:150

5 PM

Note
(rest day)

4h in spa :)

Thursday Feb 15 #

5 PM

Warm Up/Cool Down 40:00 [2] 5.0 km (8:00 / km)
ahr:135 max:167 shoes: Salamon S-lab sense 5 ultra

From home one lap around Podboršt and to Komenda, then lap with kids around Komenda.

Night Orienteering 30:00 [4] 4.8 km (6:15 / km)
ahr:152 max:195 shoes: Salamon S-lab sense 5 ultra

First leg of relay, just to watch kids :), then my leg, and at the end the last lap. I started 2 min behind Domen Ž. and Jure, so need to push a little bit harder till spectator CP, then easy till finish - what a win! he he ;)

Warm Up/Cool Down 15:00 [1] 1.6 km (9:22 / km)
shoes: Salamon S-lab sense 5 ultra

10 PM

Stretching/Massages 45:00 [0]

Wednesday Feb 14 #

Note
(rest day)

Tuesday Feb 13 #

11 AM

Warm Up/Cool Down 1:15:00 [2] 5.1 km (14:42 / km)
shoes: VJ Bold 2017

Running, stretching, running, sprints
12 PM

Orienteering 50:59 [4] 9.5 km (5:22 / km) +360m 4:31 / km
ahr:174 max:191 shoes: VJ Bold 2017

POM 2018 - day 4
Map =


Start little bit slowly, legs were heavy. Good till CP2, then black hole to CP3, just ran straight and lost contact with map, I came out in the valley before CP and ran to control :/ Then motivation was not there where it should be, also mistake on CP5 when I was looking to fast - 40s
So slow to CP6, then I was caught by one runner and we ran together to CP8, then I left him go, he was to fast. I took gel and went slowly to CP10. Gel was start working to CP12, so little bit faster, then I motivate myself to run a bit faster - good till the finish, except little "banana" to CP14, also routechoice on the south path was much faster.

Mixed felling after POM, steel need more running preparation and faster pace. On technical side more compass work, also flow is not there yet.
Still lot's of work to do, but good start of the season anyway :)

Results = http://pom.pt/archive/2018/results/D4_Overall_Poin...
WinSplits = http://obasen.orientering.se/winsplits/online/en/d...

Monday Feb 12 #

11 AM

Warm Up/Cool Down 1:00:00 [2] 4.7 km (12:46 / km)
shoes: VJ Bold 2017

Running, stretching, running, drills, sprints, ..

Orienteering race 24:25 [5] 5.32 km (4:35 / km) +155m 4:00 / km
ahr:187 max:198 shoes: VJ Bold 2017

POM 2018 - day 3
Map =


Good first part till the CP8, just some small mistakes on compass, every time little bit to right, biggest little mistake was to CP4 actually, but I correct mistake at the right time.
Then biggest big mistake on CP9 - I just ran straight and did't looking anything, I realised that when I came in a green zone, then need to go up to CP - 35s here.
Slow to CP10 - I really shouldn't do another 40s mistake here! :) And I succeed! :)
CP13 - perfect! claim for like 5 place up on results just because this control! :)
Then just running till the finish and no mistakes. Really happy with this race. Overall for 45s mistakes. 2:35 behind swiss animal!

Results = http://pom.pt/archive/2018/results/D3_results.html...
WinSplits = http://obasen.orientering.se/winsplits/online/en/d...

Warm Up/Cool Down 15:00 [1] 1.6 km (9:22 / km)
shoes: VJ Bold 2017

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