Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Running	13	7:33:30	53.35	(8:30)	85.86	(5:17)	385
Trail	3	3:08:30	16.21	(11:38)	26.09	(7:13)	1228
Strength	5	2:56:20
Cycling	1	1:40:00	25.45	(15.3/h)	40.96	(24.6/h)	255
Total	18	15:18:20	95.01		152.91		1868

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Friday Nov 30, 2018 #

Running 51:41 [2] 9.97 km (5:11 / km) +59m 5:02 / km
ahr:128 shoes: Salomon Sense Ride3

Stiff quads from the drills and exercises, slow feeling but pace turned out ok with low hr. Nice sunshine on the face.

Thursday Nov 29, 2018 #

1 PM

Trail 51:23 [2] 7.65 km (6:43 / km) +307m 5:36 / km
shoes: Salomon Sense Ride3

Very cold wind and feeling weak due to lack of carbs in the last 2 days, enjoyable anyway.

8 PM

Running 25:00 [3] 1.0 km (25:00 / km)

Exercises and drills

Wednesday Nov 28, 2018 #

Note
(rest day)

Still very weak today but at least started eating something. Wanted to force myself to go out for a short jog late in the evening but played it safe and just went to bed.

Tuesday Nov 27, 2018 #

Note
(rest day)

Headache and upset stomach, most of the day in bed.

Trail 1:15:34 [1] 7.88 km (9:35 / km) +558m 7:05 / km
shoes: Salomon Sense Ride3

Monday Nov 26, 2018 #

Running warm up/down 10:44 [2] 1.92 km (5:35 / km) +14m 5:24 / km
shoes: Salomon Sense Ride3

Strength 35:00 [3]

REV

Running warm up/down 22:28 [2] 4.04 km (5:34 / km) +50m 5:14 / km
shoes: Salomon Sense Ride3

Sunday Nov 25, 2018 #

9 AM

Running warm up/down 19:09 [2] 3.81 km (5:02 / km) +12m 4:57 / km
shoes: Salomon Sense Ride3

10 AM

Running race 17:29 [5] 4.85 km (3:36 / km) +41m 3:28 / km
shoes: Inov-8 Road-X 233

5th/62: +1'16"

5k and half marathon started together and at the start I settled right behind a guy of which I know always has a solid 3:30 pace on his half marathons. 5 guys immediately formed a front group and went off, some more guys were in front of me but the athletics world in Macedonia is pretty small and I wasn't bothered by any of those guys, they'd fall back automatically.

So I just stuck behind my train till the end of the uphill which was after about halfway, and said goodbye and went off on my own. At this point I also caught back everyone except the 5 guys from the front group. This group split into pieces on the uphill and there were 2 of them I could possible catch. One of them was an easy prey into the last k. The other one I closed the gap bit by bit but he left some for the end and kept me off pretty easily. Splits are pretty equal and going off with the front group would have been suicide.

Happy with the time, the place and the decisions I made during the race. Especially after some weeks of real struggle I know that if I can get a good winter there is still room for loads of progress. After all last season was more about becoming a runner again, next season will be about trying to step up.

Running warm up/down 20:49 [1] 3.32 km (6:16 / km) +30m 6:00 / km
shoes: Salomon Sense Ride3

Saturday Nov 24, 2018 #

Running 39:07 [2] 7.92 km (4:56 / km) +22m 4:52 / km
shoes: Salomon Sense Ride2

Heavy legs in the beginning but went smooth after a while with some progressive repeats. Tomorrow 5k race in Prilep. Not really looking forward to it but it's important for the club (team ranking) and it's nice as well to have an idea of my 5k time going into winter so I can calculate my interval efforts based on this pace.

Friday Nov 23, 2018 #

Note
(rest day)

Thursday Nov 22, 2018 #

Running warm up/down 15:36 [2] 3.02 km (5:10 / km) +35m 4:53 / km

Strength 20:00 [3]

Running warm up/down 16:24 [2] 2.99 km (5:29 / km) +35m 5:11 / km

Wednesday Nov 21, 2018 #

Running warm up/down 9:39 [2] 1.85 km (5:13 / km)
shoes: Salomon Sense Ride2

Running intervals 29:34 [4] 6.83 km (4:20 / km)
shoes: Salomon Sense Ride

Intervals on the dirt track which was pretty muddy from all the rain in the past days.
3x (1200 - 400m, 5k - 1.5k pace)

Running warm up/down 11:47 [2] 2.02 km (5:50 / km)
shoes: Salomon Sense Ride

Tuesday Nov 20, 2018 #

Running 39:46 [2] 7.8 km (5:06 / km) +20m 5:02 / km
shoes: Salomon Sense Ride3

Monday Nov 19, 2018 #

Running warm up/down 15:16 [2] 2.98 km (5:07 / km) +35m 4:50 / km
ahr:118 shoes: Salomon Sense Ride2

Strength 30:00 [3]

Random exercises from REV with a group of which most of them never did such thing before. Only 5-8reps each but tried to push myself on some of them. Will probably do this with the club from now on every Monday, which should make it more fun (and easier) for me as well.

Running warm up/down 13:58 [2] 2.71 km (5:09 / km) +22m 4:57 / km
ahr:125 shoes: Salomon Sense Ride2

Sunday Nov 18, 2018 #

Trail 1:01:33 [3] 10.56 km (5:50 / km) +363m 4:58 / km
ahr:145 shoes: Salomon Sense Ride

Starting in the rain on the asphalt, then in the mud, and then it turned into fresh snow around Markovi Kuli. Great fun!

Saturday Nov 17, 2018 #

Cycling 1:40:00 [2] 40.96 km (24.6 kph) +255m

Strong and cold wind but still pretty enjoyable.

Friday Nov 16, 2018 #

Running warm up/down 10:16 [2] 2.1 km (4:53 / km)
shoes: Salomon Sense Ride3

Strength 33:47 [3]

REV2, one set of each

Running 18:16 [2] 3.69 km (4:57 / km) +10m 4:53 / km
shoes: Salomon Sense Ride2

Thursday Nov 15, 2018 #

Running 31:07 [2] 6.23 km (5:00 / km)
ahr:129 shoes: Salomon Sense Ride2

Tuesday Nov 13, 2018 #

Note
(sick)

Turned out I had bronchitis due to some virus (probably still from the stomach flu about 3-4 weeks ago) but according to blood tests it's as good as over so after a few days I should be good to go again. This explains the pain in the chest and the feeling of constantly being out of breath, while still having okayish trainings.

Tuesday Nov 6, 2018 #

Running 35:24 [2] 6.81 km (5:12 / km)
ahr:121

Monday Nov 5, 2018 #

Strength 57:33 [3]

Rev1. Tried to accurately measure actual workout time, instead of elapsed time. Turns out it's about half of what I used to log.

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