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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Strength6 8:25:00
  Running14 8:02:59 54.89(8:48) 88.34(5:28) 430
  Orienteering7 5:19:48 27.7(11:33) 44.58(7:10) 1000
  Hiking1 3:15:00 7.33(26:36) 11.8(16:32) 720
  Trail3 2:58:39 16.45(10:51) 26.48(6:45) 700
  Total26 28:01:26 106.38 171.2 2850

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Monday Apr 30, 2018 #

Strength 1:40:00 [3]

Rev2

Sunday Apr 29, 2018 #

Running 1:16:23 [2] 14.76 km (5:11 / km) +100m 5:00 / km
shoes: Nike Lunarepic Low Flyknit 2

Easy long run to Prilep ezero, nice group of 8 people! A bit before halfway my calves started tightening up and it only got worse and worse, pretty bad in the end. I blame it on the lack of long runs on asphalt but also on the new shoes. They have great cushioning but still a very natural feel which means the calves have to work hard. Will just take it easy this week and run more on the trails. The breathing was very easy though and was a bit surprised about the pace as it felt like a walk in the park, maybe the restdays have something to do with that.

Saturday Apr 28, 2018 #

Note
(rest day)

One of those lazy days where the whole body and mind feels like not doing anything. Had a lot of work to do and then planned to do some small running + strength exercises but I felt tired and sleepy the whole day and then I started watching Tiomila and the day and part of the night was over. Watched untill end of Lange Natten, put my alarm in the morning to see whether it was interesting but went back to sleep when I saw Eskil had a big lead and was pretty sure he would take it home.

Friday Apr 27, 2018 #

Note
(rest day)

Whole day to Greece, shopping mall, IKEA, etc.

Thursday Apr 26, 2018 #

Running 30:20 [2] 5.03 km (6:02 / km) +70m 5:38 / km
shoes: Salomon Sense Ride

5 Easy laps around Mogila with Mario. Height difference on some laps was 9m, on some laps 17m, so I took something in between (14m).

Wednesday Apr 25, 2018 #

Running warm up/down 10:24 [1] 1.72 km (6:03 / km)
shoes: Nike Lunarepic Low Flyknit 2

Running tempo 36:44 [5] 8.74 km (4:12 / km) +10m 4:11 / km
shoes: Nike Lunarepic Low Flyknit 2

Plan was to do 10' at 4'30", 10' at 4'15", 10' at 4'00" and 10' 3'45" but didnt work out as planned for me.
1) 4'33"
2) 4'16"
3) 4'00"
4) 3'47" but could keep this pace only for 6'30"

Pretty disappointing, knew there was still a lot of work to do but I hoped to at least finish this training without major problems. Pretty hot already in the morning and still sore quads but anyway that shouldn't be an excuse. Just not good enough yet.

Running warm up/down 22:34 [1] 3.47 km (6:30 / km)
shoes: Nike Lunarepic Low Flyknit 2

Tuesday Apr 24, 2018 #

Running 41:07 [2] 8.28 km (4:58 / km) +30m 4:53 / km
shoes: Nike Lunarepic Low Flyknit 2

Easy circles in Tipski neighbourhood, like if for running, pretty flat and almost no cars. Very sore quads from the exercises yesterday.

Monday Apr 23, 2018 #

Strength 1:45:00 [3]

Rev1

Sunday Apr 22, 2018 #

8 AM

Trail warm up/down 18:05 [2] 2.63 km (6:53 / km) +110m 5:41 / km
shoes: Salomon Sense Ride

Warm up around Markovi Kuli.

Trail intervals 18:48 [5] 2.51 km (7:29 / km) +180m 5:31 / km
shoes: Salomon Sense Ride

Intervals on Markovi Kuli: 2' fast uphill, 1' slow downhill but the "slow downhill" quickly turned into just standing or walking as these uphill intervals are really brutal. Almost managed to do it in 6 times, but needed 48" more on the 7th attempt. Not feeling so great, don't know whether it was because I ate just one hour before, or because the intervals were just so tough.

Trail warm up/down 15:34 [2] 2.54 km (6:08 / km)
shoes: Salomon Sense Ride

Back down to the car.

Saturday Apr 21, 2018 #

Trail 59:25 [2] 9.41 km (6:19 / km) +200m 5:42 / km
shoes: Salomon Sense Ride

Around Kamena Baba with Mario and Nasevski, pretty easy most of the time but paced up a bit on the last hill. Lovely spring day!

Friday Apr 20, 2018 #

Running 25:58 [2] 5.19 km (5:00 / km) +40m 4:49 / km
shoes: Nike Lunarepic Low Flyknit 2

Testing new shoes, actually my only pair that are strictly for the road/track. Everything else is for trail or orienteering.
Two more weeks till Skopje Marathon Relay (4x 10.5k) with 3 boys (17-18y) of OK Zlatovrv, so unfortunately I was obliged to buy real road running shoes. ;)
Don't really need them here as I am 360° surrounded with nature and mountains.

Thursday Apr 19, 2018 #

3 PM

Strength 1:50:00 [3]

Rev2, doing them for few months now and they keep being tough as hell.

Wednesday Apr 18, 2018 #

4 PM

Trail 1:06:47 [2] 9.39 km (7:07 / km) +210m 6:24 / km
shoes: Salomon Sense Ride

Planned to do intervals in the morning but something came up and had to postpone it. Was not feeling up for intervals anymore afterwards and the weather was so great I decided to head for the mountains. Around Shatorov Kamen, with stopping or walking once in a while, checking out some new possible terrains for orienteering.

Tuesday Apr 17, 2018 #

Running 23:00 [2] 4.09 km (5:37 / km)
shoes: Salomon Sense Ride

Still pretty smashed from everything in the last 10 days, still catching up on food and sleep as well.

Strength 40:00 [1]

Rev 1, deel 1

Monday Apr 16, 2018 #

Note
(rest day)

Catching up on sleep and food.

Sunday Apr 15, 2018 #

Running 4:15 [2] 0.77 km (5:31 / km)
shoes: Inov8 X-Talon 212 (2017)

Orienteering race 44:39 [5] 6.69 km (6:40 / km) +190m 5:51 / km
shoes: Inov8 X-Talon 212 (2017)

Serbian Champs Relay: 1st/15

Today was way more fun than yesterday! The terrain was similar to yesterday concerning the contours and climbing, but it was so white and fast! I started off fast but controlled as I didn't know how the others would do physically except for Nikola B. from who I know he is a clearly faster at the moment.
I went very clean through all the controls and forking except for some suboptimal micro routechoices, I was leading just ahead of Nikola on the 10th control. Some had dropped off physically, and Nikola had a longer forking. To 11 I made a bad decision, I wanted to try and keep up with Nikola physically but this leaded to some confusion on the way to 11 and I was completely lost there (+3'40"). None of the roads were visible so in the end I found myself because of the big valley on the right. I was pissed off and started pushing on the way to the spectator control, catching some runners along. There I found out I was 3rd, not so far off Nikola actually. Apparently he had missed in that same area but on a different forking. I kept pushing all the way with perfect technical execution and on the 17th control we got together again. First I was thinking to push all the way till the end, but because he was stronger there was no sense in doing so. I let him take the lead to 19 and luckily he went a bit too far down so I had a 6" advantage for that last uphill towards the finish which was just enough to keep him off. Great fun and happy with the progress so far although I have to say his course was 300m longer than mine!

Results

Map

Running warm up/down 16:53 [2] 2.19 km (7:43 / km) +70m 6:39 / km
shoes: Salomon Sense Ride

Saturday Apr 14, 2018 #

Running warm up/down 8:30 [3] 1.7 km (5:00 / km) +40m 4:28 / km
shoes: Inov8 X-Talon 212 (2017)

Orienteering race 57:23 [5] 6.33 km (9:04 / km) +190m 7:53 / km
shoes: Inov8 X-Talon 212 (2017)

WRE Middle Bela Reka: 5th/10 + 9'31"

So my race was already kind of over before it even started. They moved the event center 2km further than originally stated in the bulletin AND the start was 1.7km from the event center although we were told that event center and start were close to each other. I also started 1st of everyone as I don't have any WRE points due to not running WRE's for 3 years. I arrived a bit late on the start but luckily they used start station instead of start by clock time. As I was already 1' late anyway, I decided to try and take my time, ignore the officials and catch my breath for 20-30". I started already pretty tired, nervous and angry, but I managed to use this in my advantage in the first few controls by running aggressively but focussed. After this it went down pretty fast though, big misses on 5 and 7 and from then on pretty good technically but I did not have that physical power anymore. I also lost 2' on the winner on the long leg to 22 but I don't really see a better option and my execution was pretty spot on. Struggling physically and through the green though. Not really a middle distance either as 48' winner time is pretty impressive but still way over 35'.

Results

Splits

Map

Friday Apr 13, 2018 #

10 AM

Orienteering 50:14 [2] 7.04 km (7:08 / km) +90m 6:42 / km
shoes: Salomon Sense Ride

Sprint training Nov Belgrad, putting and picking up control tapes.
4 PM

Running warm up/down 7:31 [2] 1.24 km (6:04 / km)
shoes: Salomon Sense Ride

Orienteering race 13:38 [5] 3.15 km (4:20 / km) +40m 4:04 / km
shoes: Salomon Sense Ride

Sprint Nov Belgrad: 2nd/8 + 1'08"

15" mistake to the 1st control and everything else was pretty much perfect, including the labyrinth they used in the middle of the race. Speed just not high enough to compete for the 1st place. (Nikola Bilic)

Thursday Apr 12, 2018 #

Running warm up/down 6:31 [1] 0.9 km (7:14 / km)
shoes: Salomon Sense Ride

Orienteering 40:17 [1] 4.88 km (8:15 / km) +55m 7:49 / km
shoes: Salomon Sense Ride

Easy sprint training in Kalmegdan, Belgrad. Mostly watching how the others were doing. Did it once more backwards altogether to explain some stuff and analyse routechoices.

Wednesday Apr 11, 2018 #

Note
(rest day)

Tuesday Apr 10, 2018 #

Running warm up/down 11:11 [2] 1.95 km (5:44 / km)
shoes: Salomon Sense Ride

Running 32:36 [5] 6.0 km (5:26 / km)
shoes: Salomon Sense Ride

3x8x 45" - 10"R on selfmade circuit on the football field, 5' jog in between.
Distance is an estimate as GPS does not track all the sharp corners.

Running 10:34 [1] 1.68 km (6:17 / km)
shoes: Salomon Sense Ride

Monday Apr 9, 2018 #

Note
(rest day)

Sightseeing in Istanbul and afterwards travelling home. Planned to do a recovery run in the morning but decided that staying in bed was a better choice since we didn't get much sleep in the last few days.
Thursday we will go to Serbia to orienteer 4 days so again it will be busy and tiring. Focus is still on improving step by step, not forcing anything because I missed running for such a long time and don't want to risk missing it again.

Sunday Apr 8, 2018 #

Orienteering race 15:14 [5] 3.96 km (3:51 / km) +55m 3:36 / km
shoes: Salomon Sense Ride

Turkish Championship Sprint in Bolu, result: 8th/51 + 57"
Again warm up was way too short but this time I had good feeling during the race. Only 2 small hesitations of around 5" on a pretty tricky sprint and one suboptimal routechoice, everything else went smoothly. My advantage might have been that very often it was too tricky to run full speed and I could recover a bit.

Saturday Apr 7, 2018 #

Orienteering race 1:38:23 [4] 12.53 km (7:51 / km) +380m 6:49 / km
shoes: Inov8 X-Talon 212 (2017)

Turkish Championship Long Distance: 24th/50 + 31' 07"
After a long day of meetings we had lunch and immediately afterwards they dropped us off close to the start. I already planned to take this one at a training speed because of my lack of shape and long trainings so I was not very bothered by it. Started pretty easy to get on the map and get used to the 1:15 scale. Some big misses along the way (total of 12') and very stony terrain were I did not always feel comfortable with my weak ankles but there are 2 positive things I keep in mind. I enjoyed it very much despite the many mistakes and even after a 100' race, I did not feel completely exhausted in the end. Shape is far off from what I would like it to be, but I am satisfied with the improvements so far on my shape but especially on all the problems I had. Maybe this is the first training in years that I dont have any pain when I run more than 40'.

Friday Apr 6, 2018 #

Running 13:18 [1] 2.33 km (5:42 / km)
shoes: Salomon Sense Ride

Travelling whole day to Bolu, Turkey for SEEOA meetings with delays once in a while. Quick shakeout before dinner.

Thursday Apr 5, 2018 #

Strength 1:40:00 [3]

Rev2

Wednesday Apr 4, 2018 #

Running warm up/down 13:14 [2] 2.28 km (5:48 / km)
shoes: Salomon Sense Ride

Running intervals 28:48 [5] 4.63 km (6:13 / km)
shoes: Salomon Sense Ride

2x 4 x 400m intervals on a dirt track which is actually 418m instead of 400m.
1'08" / 1'14" / 1'16" / 1'17" / 1'13" / 1'16" / 1'19" / 1'17"

Glad to see that I get competition from the boys and one of them actually kicked my ass. Happy they were training good during the winter and I will have some good competition in the next few months as well.

Running warm up/down 16:32 [1] 2.77 km (5:58 / km)
shoes: Salomon Sense Ride

Tuesday Apr 3, 2018 #

Running 46:36 [2] 8.62 km (5:24 / km) +70m 5:12 / km
shoes: Salomon Sense Ride

Easy with the boys.

Monday Apr 2, 2018 #

Strength 50:00 [3]

Rev1 (deel 2)

Sunday Apr 1, 2018 #

Hiking 3:15:00 [1] 11.8 km (16:32 / km) +720m 12:40 / km
shoes: Salomon Sense Ride

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