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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Running9 4:39:12 31.38(8:54) 50.5(5:32) 285
  Orienteering5 3:05:37 14.63(12:41) 23.55(7:53) 420
  Trail2 2:03:39 13.74(9:00) 22.12(5:35) 155
  Mountainbike1 1:23:27 13.69(9.8/h) 22.03(15.8/h) 195
  Hiking1 1:01:14 2.01(30:31) 3.23(18:57) 317
  Elliptical2 52:18
  Strength2 47:19
  Fitness2 36:58
  Rowing2 20:10
  Cycling1 10:01
  Total18 14:59:55 75.45 121.43 1372

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Sunday May 17, 2015 #

Orienteering 52:31 [4] 4.39 km (11:58 / km) +155m 10:10 / km
ahr:167 max:188 (injured) shoes: Salomon Speedcross 3

Again physically demanding but also technically it was very interesting. More green areas with many small details. Lost 1'30' on 6th control and around 5' on 8th. I was in control all the time untill the circle but then I couldn't see it for a long time. Pity but I really enjoyed the race, also because my injury was less painful.

Saturday May 16, 2015 #

Running warm up/down 21:03 [3] 3.22 km (6:32 / km) +165m 5:12 / km
shoes: Salomon Speedcross 3

Warm up to the start. Alone, everyone else came by car.

Orienteering 1:01:22 [3] 5.42 km (11:19 / km) +200m 9:34 / km
ahr:170 max:186 (injured) shoes: Salomon Speedcross 2

Started with an ok speed for the first 1/3rd. Slow speed 2/3rd and the last 3rd was just walking. Shinbone injury really bad. Good orienteering except for the 2nd last control were I lost about 1'.

Friday May 15, 2015 #

1 PM

Running warm up/down 12:55 [2] 2.22 km (5:49 / km)
ahr:140 max:169 shoes: Saucony Ride 7

Warm up for the day sprint, at least 30°.

Orienteering race (Strumica Open Day Sprint) 20:33 [4] 4.23 km (4:51 / km) +50m 4:35 / km
ahr:189 max:201 shoes: Saucony Ride 7

Didn't really feel like I was pushing the speed but heartrate still seems very high, maybe because of the heat.
Some small errors but nothing too serious.

Running warm up/down 5:56 [1] 0.69 km (8:36 / km)
ahr:139 max:148 shoes: Saucony Ride 7

With Mario.
8 PM

Running warm up/down 14:18 [2] 1.79 km (7:59 / km)
ahr:129 max:154 shoes: Saucony Ride 7

With Mario and Hristijan.

Orienteering race (Strumica Open Night Sprin) 14:11 [5] 3.01 km (4:43 / km) +15m 4:36 / km
ahr:186 max:198 shoes: Inov-8 Road-X 233

Good race. 13th control was inside the building instead of outside and the door was locked. Weird situation but funny afterwards. Lost around 20" just watching the control and wondering how this is possible. Same for everyone though.

Running warm up/down 4:40 [1] 0.58 km (8:03 / km)
shoes: Saucony Ride 7

With Ivana and Marjan.

Wednesday May 13, 2015 #

Mountainbike 1:23:27 [2] 22.03 km (15.8 kph) +195m

Hot

Tuesday May 12, 2015 #

1 PM

Elliptical 25:10 [2]
ahr:129 max:143

Fitness 19:36 [3]

squats, leg presses, chest, abs.

Rowing 10:05 [3]
ahr:136 max:155

6 PM

Running 22:32 [3] 4.05 km (5:34 / km) +60m 5:11 / km
ahr:153 max:183 (injured) shoes: Saucony Ride 7

5 laps in the park with Eli and Ivana. Sprinting up the hill, easy the rest of the lap.

Monday May 11, 2015 #

Cycling 10:01 [1]
ahr:97 max:111

Elliptical 27:08 [2]
ahr:138 max:149

Fitness 17:22 [2]
ahr:111 max:153

squats, leg presses, biceps, triceps and abs.

Rowing 10:05 [3]
ahr:141 max:150

Sunday May 10, 2015 #

Running 54:59 [1] 8.81 km (6:14 / km) +60m 6:02 / km
ahr:136 max:154 (injured) shoes: Saucony Ride 7

More than 7.000 people were entered for the race today in Skopje but due to the attack of some retarded Albanians in Kumanovo (about 20' from Skopje) the race was cancelled. Not because the situation was dangerous but because there were not enough police men to shut down the traffic.

We were with around 500 people though that decided to run anyway as one big group, at an easy pace. Injury quite bad.

Saturday May 9, 2015 #

Hiking 34:15 [1] 1.99 km (17:13 / km) +112m 13:26 / km
ahr:86 max:117 (injured) shoes: Saucony Ride 7

Trail 17:39 [3] 1.96 km (9:00 / km) +155m 6:27 / km
ahr:147 max:159 (injured) shoes: Saucony Ride 7

Small uphill running between the hiking, tough weather, about 25-30°.

Hiking 26:59 [1] 1.24 km (21:46 / km) +205m 11:55 / km
ahr:122 max:156 (injured) shoes: Saucony Ride 7

Trail 32:59 [2] 5.14 km (6:25 / km)
ahr:139 max:154 (injured) shoes: Saucony Ride 7

Downhill, painful shinbone, hopefully I can run tomorrow.

Friday May 8, 2015 #

Note
(injured) (rest day)

First to university for a test and then immediately afterwards to the airport.

Thursday May 7, 2015 #

Running warm up/down 21:04 [1] 3.92 km (5:22 / km)
ahr:131 shoes: Asics Gel Cumulus 16

Running 14:52 [5] 3.44 km (4:19 / km)
max:197 shoes: Inov-8 Road-X 233

2* 1500m (4:52 - 5:00)
2' easy before, and 3' in between

Running warm up/down 5:11 [1] 0.83 km (6:15 / km)
ahr:134 (injured) shoes: Asics Gel Cumulus 16

Short because shinbone was very painful again.

Wednesday May 6, 2015 #

Strength 22:19 [2]
ahr:97 max:168

Tuesday May 5, 2015 #

Trail warm up/down 58:27 [2] 12.04 km (4:51 / km)
(injured) shoes: Salomon Speedcross 2

Finally some rain which is also better for my shinbone. Started with a bit pain but never really got worse. Will try to do 2-3 quality running trainings a week and just alternative things the other days.

Trail intervals 10:00 [5] 2.24 km (4:28 / km)
shoes: Salomon Speedcross 3

45" / 15"

Trail 4:34 [1] 0.74 km (6:10 / km)
shoes: Salomon Speedcross 3

Monday May 4, 2015 #

Strength 25:00 [3]

stability + sit ups, push ups and biceps

Sunday May 3, 2015 #

Running 20:51 [2] 4.4 km (4:44 / km)
(injured) shoes: Salomon Speedcross 3

Planned to do a long run but couldn't. Had to stop.
C • gestopt 2

Saturday May 2, 2015 #

9 AM

Running 20:00 [2] 3.84 km (5:13 / km)
shoes: Asics Gel Cumulus 16

8 PM

Orienteering 37:00 [2] 6.5 km (5:42 / km)
(injured) shoes: Salomon Speedcross 3

Compass training in the park in Zoersel. Taped in ankle but it's still too early actually to go offroad. Also my shinbone was very painful again which is extremely frustrating. One day I don't feel it, the other day I can barely run.

Friday May 1, 2015 #

Running 1:00:51 [3] 12.71 km (4:47 / km)
shoes: Asics Gel Cumulus 16

First 30' was fine but then legs were protesting a bit. Last 10' tired.

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