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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  Running18 16:05:01 95.2 153.21 2092
  Orienteering3 1:43:19 10.0 16.1
  Cycling1 1:38:46 31.09(18.9/h) 50.04(30.4/h)
  Mountainbike1 1:33:21 24.23(15.6/h) 39.0(25.1/h)
  Strength3 1:30:00
  Total22 22:30:27 160.53 258.35 2092

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Friday Oct 31, 2014 #

Running 42:20 [2] 6.19 km (6:50 / km) +120m 6:14 / km
shoes: Asics Gel Pulse 5

Easy jog on the mountain of the Jews with Meri, Des and daddy and daughter Serrallonga.

Wednesday Oct 29, 2014 #

Running 49:13 [2] 8.8 km (5:36 / km)
shoes: Salomon Speedcross 3

Easy jog in typical autumn weather.

Monday Oct 27, 2014 #

Strength 30:00 [3]

Sunday Oct 26, 2014 #

Mountainbike 46:18 [3] 19.5 km (25.3 kph)

Put my alarm one hour later, but the clock switched back from itself so I was really 1h late.

Running warm up/down 11:39 [2] 2.2 km (5:18 / km)
shoes: VJ Bold 5

Made it on time to the start.

Orienteering 49:08 [4] 8.3 km (5:55 / km)
shoes: VJ Bold 5

Contours Only, good speed but not completely pushing. Lost 3x 30" and once 1'. Always fun to run on contours only but they could have made it more difficult.

Running warm up/down 6:39 [2] 1.2 km (5:32 / km)
shoes: VJ Bold 5

Mountainbike 47:03 [2] 19.5 km (24.9 kph)

Still quite good feeling. Should do this more often in winter to get more endurance.

Saturday Oct 25, 2014 #

Running 44:27 [2] 8.1 km (5:29 / km)
shoes: Asics Gel Pulse 5

Wednesday Oct 22, 2014 #

Strength 40:00 [3]

Tuesday Oct 21, 2014 #

Running 21:00 [2] 3.7 km (5:41 / km)
shoes: Asics Gel Pulse 5

Strength 20:00 [3]

core + squats

Monday Oct 20, 2014 #

Note
(rest day)

Off season, 2weeks of barely doing anything except strength and some short easy jogs. I need this to completely recover from achilles and shinbone injuries. After that some more weeks with mostly strength, easy runs, and cycling.

Sunday Oct 19, 2014 #

Running warm up/down 11:59 [2]
shoes: Inov8 X-Talon 212.2

Orienteering (National Middle Champs) 34:11 [5] 7.8 km (4:23 / km)
shoes: Inov8 X-Talon 212.2

3rd/31

Almost perfect race, 29/30 controls I was among the top 10 splits. First medal in Elite class but hopefully not the last.

Running warm up/down 9:56 [1] 1.6 km (6:12 / km)
shoes: Asics Gel Pulse 5

With Jeremy and Tristan

Saturday Oct 18, 2014 #

Running 35:52 [2] 6.6 km (5:26 / km)
shoes: Asics Gel Pulse 5

Easy jog with 5*20" intervals.

Friday Oct 17, 2014 #

Note
(rest day)

Travelling home

Thursday Oct 16, 2014 #

Running warm up/down 14:40 [2] 2.5 km (5:52 / km) +25m 5:35 / km
shoes: Asics Gel Pulse 5

Warm up with Meri.

Running intervals 19:30 [5] 4.0 km (4:53 / km) +160m 4:04 / km
shoes: Asics Gel Pulse 5

2*4* 325m uphill, 175m cool down. Both about 1'10 - 1'15". 2'R

Running warm up/down 28:00 [2] 4.5 km (6:13 / km) +50m 5:54 / km
shoes: Asics Gel Pulse 5

Cool down with Meri.

Wednesday Oct 15, 2014 #

Running 43:17 [2] 7.2 km (6:01 / km) +60m 5:46 / km
shoes: Asics Gel Pulse 5

Easy with Meri.

Tuesday Oct 14, 2014 #

Running (Recovery) 1:03:14 [1] 8.74 km (7:14 / km) +111m 6:48 / km
shoes: Asics Gel Pulse 5

Easy with Meri and some of the kids.

Monday Oct 13, 2014 #

Note
(rest day)

Sunday Oct 12, 2014 #

9 AM

Running 13:56 [2] 2.6 km (5:22 / km) +40m 4:59 / km
shoes: Asics Gel Pulse 5

From home to the start.
10 AM

Running race (Krali Marko Trail) 1:27:39 [5] 16.7 km (5:15 / km) +790m 4:15 / km
shoes: Inov8 X-Talon 212.2

Result: 3rd/81

Same tactic as last year, starting quite easy and picking up others along the way. After about 20' just before the major uphill, I was in 6th position close behind the lead. On the uphill though I felt really tired and legs got immediately sore. Pushing hard and managed to reach the top after about 51' in 5th position, but with a gap of 1' - 1'30" to the first. On the downhill I managed to catch 2 others guys although the feeling was still not how it should have been. Step by step I came a little bit closer to the leaders and the last uphill, about 1km before the end, the difference was just 20-30m. After this I followed the official route that was posted on the internet and finished 1st, before the race though they announced (not in English obviously) they changed the route last minute and we should follow the marks. So my route was apparently 100m shorter than theirs and they gave me a 1' penalty which brought me to 3rd place. Big mistakes made by the organisation and we will never know who was actually the best.
Proud of Meri for taking the 3rd place in her category which shows she just keeps improving and deserves what she's working for.

Saturday Oct 11, 2014 #

Orienteering 20:00 [2]
shoes: Salomon Speedcross 3

Setting controls for the kids race.

Friday Oct 10, 2014 #

Note
(rest day)

Thursday Oct 9, 2014 #

Running 3:21:19 [2] 16.37 km (12:18 / km) +736m 10:02 / km
shoes: Salomon Speedcross 3

Exploring the track for the trail race on sunday with Meri. Walking uphill, jogging downhill.

Wednesday Oct 8, 2014 #

Running 25:41 [2] 5.0 km (5:08 / km)
shoes: Salomon Speedcross 3

Short training before travelling to Mkd.

Tuesday Oct 7, 2014 #

Running 56:19 [2] 10.75 km (5:14 / km)
(injured) shoes: Asics Gel Pulse 5

Basic run never felt this basic. Like it didn't happen.

Monday Oct 6, 2014 #

Note
(rest day)

Some easy cycling (10k)

Sunday Oct 5, 2014 #

Running 1:27:20 [2] 17.6 km (4:58 / km)
(injured) shoes: Asics Gel Pulse 5

4 big laps in Drieboomkens, 70' easy and then 3*4' intervals with 1' easy jogging in between. Hard to get in some effort after 70' cruising.
First 3 laps against 22'30" (5'07"), last one in 19'50" (4'30"). Great feeling, achilles extremely painfull though.

Saturday Oct 4, 2014 #

Running 32:45 [2] 6.13 km (5:21 / km)
shoes: Asics Gel Pulse 5

Friday Oct 3, 2014 #

Running 58:16 [3] 12.73 km (4:35 / km)
(injured) shoes: Asics Gel Pulse 5

Different speeds in the forest, good feeling but aching achilles again. Trying to take care of it as much as possible.

Wednesday Oct 1, 2014 #

Cycling 1:38:46 [3] 50.04 km (30.4 kph)

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