Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 30 days ending Nov 30, 2014:

activity	#	time	miles		km		+m
Running	20	17:46:45	121.89	(8:45)	196.17	(5:26)	1454
Hiking	2	7:37:26	16.16	(28:18)	26.01	(17:35)	996
Strength	8	2:30:00
Orienteering	3	2:12:20	12.86	(10:17)	20.7	(6:24)	340
Total	26	30:06:31	150.92		242.88		2790
[1-5]	24	22:29:05

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Sunday Nov 30, 2014 #

Orienteering 30:00 [2] *** 3.5 km (8:34 / km) +100m 7:30 / km
(sick) shoes: Salomon Speedcross 3

Setting controls with Darko. Great terrain but map needs to be updated.

Orienteering 30:00 [2] ** 3.5 km (8:34 / km) +100m 7:30 / km
(sick) shoes: Salomon Speedcross 3

Picking up controls in the opposite direction with Mario, Ivana and Eleonora.
Worst day of the illness, should get better fast.

Saturday Nov 29, 2014 #

Hiking 1:55:40 [0] 7.01 km (16:30 / km) +304m 13:34 / km
(sick) shoes: Salomon Speedcross 3

Easy hiking in Krushevo with Meri, Darko and Sani.

Friday Nov 28, 2014 #

Running 34:58 [2] 6.5 km (5:23 / km) +74m 5:05 / km
(sick) shoes: Asics Gel Pulse 5

Really easy jog to get the mess out of my nose.

Thursday Nov 27, 2014 #

Note
(sick) (rest day)

Getting a cold.

Wednesday Nov 26, 2014 #

Running 40:54 [1] 6.95 km (5:53 / km) +80m 5:34 / km
(rest day) shoes: Asics Gel Pulse 5

First 20' really easy against 6'40" with a sick and stubborn Meri. Afterwards continued with a steady 5'/km pace. Fighting against upcoming illness.

Tuesday Nov 25, 2014 #

Running 1:24:49 [2] 15.24 km (5:34 / km) +192m 5:14 / km
shoes: Asics Gel Pulse 5

Easy long run in the park. First part alone against about 5'20", then 4k against 6'15" with Ivica, Nikola and Hristijan. Then 4k against 5'30" with Hristijan. Last kilometers alone against 4'50".

Sunday Nov 23, 2014 #

Hiking 5:41:46 [0] 19.0 km (17:59 / km) +692m 15:13 / km
shoes: Salomon Speedcross 3

Easy hiking with a big group of 35 people.

Saturday Nov 22, 2014 #

Running 1:06:45 [2] 11.22 km (5:57 / km) +220m 5:25 / km
shoes: Asics Gel Pulse 5

Easy with Darko to the monastery in Selce. Legs crying on the downhill.

Friday Nov 21, 2014 #

Running 2:07:04 [3] 18.02 km (7:03 / km) +838m 5:43 / km
shoes: Salomon Speedcross 3

Recovery mountain run after all the rakija and red wine from yesterday. Great fun although some bare rock parts turned into dangerous slippery rivers.

Thursday Nov 20, 2014 #

Running 1:06:15 [1] 10.6 km (6:15 / km)
shoes: Asics Gel Pulse 5

Really easy with Meri and the kids.

Wednesday Nov 19, 2014 #

Note
(rest day)

Travelling to MKD.

Tuesday Nov 18, 2014 #

Running 38:05 [3] 8.65 km (4:24 / km)
shoes: Asics Gel Pulse 5

No time to do more, good feeling. Mostly next to the road on the grass and leaves.

Monday Nov 17, 2014 #

Running warm up/down 30:10 [2] 5.8 km (5:12 / km)
shoes: Salomon Speedcross 3

Easy first part with dad.

Running intervals 15:20 [4] 3.5 km (4:23 / km)
shoes: Salomon Speedcross 3

2*10*30" - 10" r - 2' R

Running 12:14 [2] 2.4 km (5:06 / km)
shoes: Salomon Speedcross 3

Sunday Nov 16, 2014 #

Running 43:36 [2] 8.3 km (5:15 / km)
shoes: Asics Gel Pulse 5

Saturday Nov 15, 2014 #

4 PM

Running 21:40 [1] 4.0 km (5:25 / km)
shoes: Asics Gel Pulse 5

Recovery

Strength 30:00 [3]

Friday Nov 14, 2014 #

5 PM

Running 1:08:58 [3] 14.8 km (4:40 / km)
shoes: Salomon Speedcross 3

Rain, mud and darkness. Awesome. Increased speed every lap just like the rain did.
Laptimes (4x 3.7km): 18'20" - 17'25" - 16'55" - 16'18"

Wednesday Nov 12, 2014 #

Running 58:39 [2] 11.4 km (5:09 / km)
shoes: Asics Gel Pulse 5

Strength 15:00 [3]

Tuesday Nov 11, 2014 #

10 AM

Running warm up/down 14:00 [2] 2.75 km (5:05 / km)
shoes: VJ Bold 5

Warming up with Taneli.

Orienteering race (Contours Only) 47:20 [5] 8.7 km (5:26 / km) +140m 5:02 / km
shoes: VJ Bold 5

Starting 2' behind Taneli and 2' in front of Thomas. Went out fast but not really pushing. Missed 1'25" on 4th and again 30" on 7th and Thomas passed me there. Agreed with him before the start we would push hard together if he caught me. Changing head positions all the time when someone missed 5-10" somewhere. Caught Taneli at control 15 (after 35') and then all of us were pushing hard till the end. At the finish 10" behind Taneli and 10" in front of Thomas.
Lots of fun to run on a contours only map and feel the pressure of the others.

Running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: VJ Bold 5

Short jog back with Thomas.

Monday Nov 10, 2014 #

Running 49:26 [2] 10.1 km (4:54 / km)
shoes: Salomon Speedcross 3

Drieboomkens, cycling to and from.

Sunday Nov 9, 2014 #

3 PM

Strength 20:00 [3]

4 PM

Running 42:16 [2] 8.8 km (4:48 / km)
shoes: Salomon Speedcross 3

20*3" sprint in Drieboomkens, cycling to and from.

Saturday Nov 8, 2014 #

Note
(rest day)

Friday Nov 7, 2014 #

Running 25:51 [2] 5.04 km (5:08 / km)
shoes: Asics Gel Pulse 5

Orienteering 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Gel Pulse 5

First one was good, 2nd was fast but just one (disgusting) beer, 3rd Glenn had some problems and had to return to the same control to search again, 4th good and then it became more like searching for beers instead of orienteer to beers. 3rd / 6 teams, not bad for his first time!

Running 33:11 [3] 6.8 km (4:53 / km)
shoes: Asics Gel Pulse 5

Got lost on the way back. This is kind of what happened: http://gyazo.com/cf8f2c36b71d1b0cf3e7acd6d2d9cf9b

C • foutje 2

Thursday Nov 6, 2014 #

Running 56:44 [2] 11.2 km (5:04 / km)
shoes: Salomon Speedcross 3

Playing in the mud.

Strength 25:00 [3]

15' before running, 10' after.

Wednesday Nov 5, 2014 #

Running 52:12 [2] 9.22 km (5:40 / km)
shoes: Asics Gel Pulse 5

Woke up at 4am, travelling back from Barcelona so tired feeling. Glad I did it.