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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  Running16 13:20:41 89.75 144.44 260
  Aqua jogging6 5:00:00
  Off road running2 1:38:31 6.96 11.2
  Orienteering1 1:04:28 5.74(11:14) 9.24(6:59) 230
  Total25 21:03:40 102.45 164.88 490
averages - sleep:5.8

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Sunday Aug 31, 2014 #

Running 56:54 [2] 10.25 km (5:33 / km)
(sick) shoes: Asics Gel Pulse 5

Saturday Aug 30, 2014 #

Orienteering 1:04:28 [3] 9.24 km (6:59 / km) +230m 6:12 / km
(sick) shoes: VJ Bold 5

Jogging an orienteering race, still sick.

Friday Aug 29, 2014 #

Running 19:00 [1] 3.37 km (5:38 / km)
(sick) shoes: Asics Gel Pulse 5

Monday Aug 25, 2014 #

Note
(sick)

Sunday Aug 24, 2014 #

Note
(sick)

Saturday Aug 23, 2014 #

Off road running warm up/down 18:21 [2]
shoes: VJ Bold 5

Warm up and cool down.

Off road running intervals 21:53 [5]
shoes: VJ Bold 5

2* 4* 2' intervals through the forest. r 30" - R 2'

Friday Aug 22, 2014 #

Running 1:08:00 [2] 13.2 km (5:09 / km)
slept:10.0 shoes: Asics Gel Pulse 5

3 laps in Drieboomkens, very easy feeling but legs still not completely fresh. Could catch up some sleep last night as well.

Thursday Aug 21, 2014 #

Running 40:00 [2] 7.41 km (5:24 / km)
slept:4.0 shoes: Asics Gel Pulse 5

3hard exams in 4days are finally over. Legs are heavy because of not doing anything and sleeping just few hours a night. Went to bed this afternoon to catch up some sleep, went out for a jog very late in the evening. Not long nor fast but good to get the legs going again.

Wednesday Aug 20, 2014 #

Note
slept:3.0 (rest day)

Tuesday Aug 19, 2014 #

Note
slept:7.0 (rest day)

Monday Aug 18, 2014 #

Running 25:13 [2] 4.5 km (5:36 / km)
slept:5.0 shoes: VJ Bold 5

Whole day at university studying + exam with just few hours of sleep. Short run in the forest to try out new orienteering shoes. Need to get used to them but it will just take few trainings.

Sunday Aug 17, 2014 #

Note
(rest day)

Aqua jogging 45:00 [3]

Saturday Aug 16, 2014 #

Running 1:08:36 [3] 14.1 km (4:52 / km)
shoes: Asics Gel Pulse 5

Easy breathing but legs are really suffering on hard, flat surface. Can't get used to it anymore.

Friday Aug 15, 2014 #

Off road running 58:17 [3] 11.2 km (5:12 / km)
shoes: Salomon Speedcross 2

As far as I remember, this is the muddiest the forest has ever been. 2laps through the mud and sometimes in the forest. Running back home through forest and fields.

Thursday Aug 14, 2014 #

Note
(rest day)

Aqua jogging 1:30:00 [3]

Wednesday Aug 13, 2014 #

Running 38:29 [2] 7.2 km (5:21 / km)
shoes: Asics Gel Pulse 5

Recovery jog

Tuesday Aug 12, 2014 #

Running 35:01 [2] 6.8 km (5:09 / km)
shoes: Asics Gel Pulse 5

Warm up with my dad next to me on the bike.

Running intervals 25:00 [5] 6.0 km (4:10 / km) +100m 3:51 / km
shoes: Asics Gel Pulse 5

10* 300m up the bridge and back, first 2 pushing but not to the limit. Next 4 to the limit. The last 4 my dad cycled in front of me and apparently the previous 4 were not really the limit. Completely ruined myself on the last ones but still recovered fast.

Running 30:01 [2] 5.7 km (5:16 / km)
shoes: Asics Gel Pulse 5

No sore legs on the way back but in general quite tired and some pain in the knees in the end, nothing to worry about. Last hard session untill next thursday because of upcoming exams.

Monday Aug 11, 2014 #

Running 55:25 [2] 11.1 km (5:00 / km)
shoes: Salomon Speedcross 2

3x 3.7 in Drieboomkens. Speeding up every lap and trying to run as much as possible through the water and mud (which was a lot because of all the rain)
Lap times: 19:30 / 18:30 / 17:25

Sunday Aug 10, 2014 #

Note
(rest day)

Aqua jogging 1:00:00 [3]

Saturday Aug 9, 2014 #

10 AM

Running 21:42 [2] 3.95 km (5:30 / km)
shoes: Asics Gel Pulse 5

Wake up
8 PM

Running 42:40 [5] 8.8 km (4:51 / km)
shoes: Saucony Progrid Ride 4

2big laps in Drieboomkens.

10' easy warm up

2*8* (50" - 10"R) - 2' jogging in between the sets

15' cool down

Friday Aug 8, 2014 #

Running 56:08 [2] 10.85 km (5:10 / km)
shoes: Asics Gel Pulse 5

Easy run around Zoerselbos and back. Slow feeling all the time, like I'm not used to flat trainings on hard surface anymore.

Thursday Aug 7, 2014 #

Running 1:17:34 [3] 15.45 km (5:01 / km) +50m 4:56 / km
shoes: Salomon Speedcross 2

Finally after 2 months I could come back to my favourite forest in my own village. Lots of mud today because of all the rain which made it hard. First 9k easy with my dad against 5:30. 2nd part alone against 4:25 which still felt surprisingly easy.
Quality training.

Wednesday Aug 6, 2014 #

Note
(rest day)

Whole day of travelling back to Belgium.

Tuesday Aug 5, 2014 #

1 PM

Aqua jogging 35:00 [2]

7 PM

Running 52:35 [3]

The plan was to run for 2-3hours in the mountains with Darko but it turned out differently... It started raining when we were ready, we still decided to start though. After about 20-30' this light rain changed in heavy thunders and lightnings and we were forced to return home early. A real shame, will have to do a long run one of the next days in Belgium on flat terrain.

Monday Aug 4, 2014 #

Running 23:27 [2] 4.0 km (5:52 / km)
shoes: Asics Gel Pulse 5

Feeling like shit the whole day but decided to go out for a short jog together with Meri.

Sunday Aug 3, 2014 #

Note

2h30 hike with Meri, ankle still hurts when the surface isn't flat.

Aqua jogging 30:00 [2]

Saturday Aug 2, 2014 #

11 AM

Aqua jogging 40:00 [2]

7 PM

Running 1:04:56 [3] 11.76 km (5:31 / km) +110m 5:16 / km
shoes: Asics Gel Pulse 5

Special training, first 10' easy with Meri. Then 6laps in the park alone untill I lapped her (800m). 10' running home together, continued alone again for 20' with good speed on the uphills.

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