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Training Log Archive: MVB

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  Running13 8:45:57 59.18(8:53) 95.24(5:31) 1021
  Cycling2 6:34:00 85.66(13.0/h) 137.85(21.0/h) 1655
  Strength5 5:10:00
  Hiking3 4:56:06 11.74(25:14) 18.89(15:40) 1041
  Trail2 2:13:22 10.02(13:19) 16.12(8:16) 715
  Total23 27:39:25 166.59 268.1 4432

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Thursday May 31, 2018 #

Strength 40:00 [2]

Rev2, deel1

Running 10:30 [2] 2.04 km (5:09 / km)
shoes: Salomon Sense Ride

Just to shake the (very sore) legs a bit.

Wednesday May 30, 2018 #

Running warm up/down 14:02 [2] 2.48 km (5:40 / km)
shoes: Salomon Sense Ride

Running intervals 14:39 [5] 2.68 km (5:28 / km)
shoes: Salomon Sense Ride

800m - 400m - 200m - 200m - 400m - 800m (2'R - 1'30" - 1' - 1' - 1'30"')
2'36" - 1'12" - 36" - 35" - 1'16" - 1'24" (did only 400 on the last one because of cramps in my stomach.)

Didn't plan to push because of the antibiotics but all the guys were there so it was a good moment to get in a quality training. Again, it is a dirt track, not an athletics one, so times are quite a bit slower imo.
C • Time 3

Running intervals 8:00 [1] 0.66 km (12:07 / km)
shoes: Salomon Sense Ride

Re-arranging the buckets

Running 8:31 [5] 2.0 km (4:16 / km)
shoes: Salomon Sense Ride

10* 35-38" with 10" R on a self-made circuit on the field. Slowest starting first and fastest starting last. Fun but didn't have a great feeling so mostly sticked to my position and only overtook some guys once in a while. Good to do them with the 5 of us though, would be hell to do it alone.

Running warm up/down 15:29 [2] 2.51 km (6:10 / km)
shoes: Salomon Sense Ride

Tuesday May 29, 2018 #

Running 32:52 [3] 6.35 km (5:11 / km) +104m 4:47 / km
shoes: Salomon Sense Ride

Mogila, good speed, still pretty heavy breathing.

Monday May 28, 2018 #

Running 43:17 [2] 8.19 km (5:17 / km) +35m 5:10 / km
shoes: Nike Lunarepic Low Flyknit 2

Sore and also starting 5day antibiotics treatment as of today.

Sunday May 27, 2018 #

Strength 1:40:00 [3]

Rev1

Saturday May 26, 2018 #

Trail 1:24:30 [2] 9.51 km (8:53 / km) +530m 6:57 / km
shoes: Salomon Sense Ride

Ezero - Edinak - Dabnica - Ezero
Nice training but clearly this route is almost never taken by people and very often we found ourselves off the track trying to navigate up/down the optimal way through the rocks and bushes. (Which we did not always succeed in.)

Still feeling weak and my lungs are not on full capacity with slime coming up once in a while. Not feeling really sick so decided to start training but keep intensity low and visit a doctor if it ain't better on Monday.

Thursday May 24, 2018 #

Running 26:18 [2] 5.18 km (5:05 / km)
(sick) shoes: Salomon Sense Ride

Still not feeling great but had to go out anyway.
Easy on the track and 2x 1k 4'50" pacing

Wednesday May 23, 2018 #

Note
(sick) (rest day)

Still didn't go out and run today but at least I'm feeling a bit better and my appetite is ok again. Will go out for a short jog tomorrow morning if things keep improving the way they do so far.

Tuesday May 22, 2018 #

Note
(sick) (rest day)

Monday May 21, 2018 #

Note
(sick) (rest day)

Throat killing me in the morning and later on nose started getting stuck.
Have to take this day by day and see how it goes. Sleep, eat, repeat.

Sunday May 20, 2018 #

Note
(sick) (rest day)

Not planned restday. Woke up with a sore throat and decided not to train today and put priority on recovery. Not surprised though after the cold and wet downhill on friday. Spent most of the day at Momata Trail where Hristijan and Mario got a great 5th and 6th spot! 1st and 2nd in Junior category!

Saturday May 19, 2018 #

Note

First Bulletin is out for MOCPA 2018. Fourth year in a row we are organising it with a growing trend every edition. Some amazing terrains waiting to be discovered!

Running 38:53 [2] 7.2 km (5:24 / km) +108m 5:01 / km
shoes: Salomon Sense Ride

Smashed

Friday May 18, 2018 #

Cycling 3:24:01 [2] 80.57 km (23.7 kph) +1025m

Home - Krushevo up untill the big cross on the top - Home
2h4' till the top, 1h20' back home.
The plan was to go just to Krushevo (32k), but I checked how far it would be till the top (40k), just in case if I still felt quite good. So had a good day and decided to continue. Last 2k were incredibly steep and completely killed me.
1' After I got to the top it started raining accompanied with a strong wind so the next 17k down the mountain I was very cold although I was well equipped. Then on the flat back home I got on temperature again but the legs were smashed from the cold and rain. Good and fun training but probably would have been smarter to turn back after 32k.

Thursday May 17, 2018 #

9 AM

Strength 1:10:00 [3]

Rev2, part1 and some ex. from part2, lack of time to do everything. (Or should have woken up a bit earlier)

Wednesday May 16, 2018 #

Running 59:35 [3] 8.65 km (6:53 / km) +305m 5:51 / km
shoes: Salomon Sense Ride

Mogila - Selce Monastery - Mogila
5x2' speeding up on the steepest parts, not really pushing as I wanna focus more on volume the next 2 months instead of intensity.

Tuesday May 15, 2018 #

Note

Last few months I got back into running but mostly without a clear plan, just coaching others and doing trainings with them. Been thinking about how to evaluate and increase my mileage in this environment though. Want to use a climb adjusted mileage to get a better image of the amount of trainings I did.
1:10 is overestimated in my opinion but on the other hand the 1:5 ratio which is used on AP is definitely underestimated. I always have a much better pace on flat parts of the trainings, than on the average climb adjusted pace.

Here is an interesting discussion on this. I decided to try out a ratio of 1:7 and see how it goes. So a 50k week with 1000m climbing would be equal to a 57k week in Belgium.

Running 48:36 [2] 9.45 km (5:09 / km) +65m 4:58 / km
shoes: Nike Lunarepic Low Flyknit 2

Finally a training in some real rain.

Monday May 14, 2018 #

Strength 1:00:00 [3]

Sunday May 13, 2018 #

Running 53:52 [2] 7.96 km (6:46 / km) +230m 5:55 / km
shoes: Salomon Sense Ride

Easy with Glenn and Mario in Mariovo, took off our shirts after 1' of running, too damn hot. Pain again in achilles so I decided not to race next week's trail run. (21k, 1.100m+) Trying to avoid risks of injuries as much as possible. Shape ain't good enough anyway so not really disappointed about it.

Saturday May 12, 2018 #

Running 36:31 [2] 6.3 km (5:48 / km) +104m 5:21 / km
shoes: Salomon Sense Ride

Easy with Glenn and Mario at Mogila, some aching in Achilles.

Strength 40:00 [3]

Rev1, deel 1

Friday May 11, 2018 #

Cycling 3:09:59 [2] 57.28 km (18.1 kph) +630m

Ohrid - Sveti Naum - Ohrid with Glenn. Did it 4 years ago with Meri as well and still one of the most beautiful trips I ever did. Will come back with a better bike some day to cycle all around the lake.

Thursday May 10, 2018 #

Hiking 46:43 [1] 2.96 km (15:47 / km) +230m 11:22 / km
shoes: Salomon Sense Ride

Planned to hike around Galicica but after 25' it started raining and some more thunder afterwards, wise decision to get back to the car.

Wednesday May 9, 2018 #

Hiking 1:09:23 [1] 7.43 km (9:20 / km) +295m 7:47 / km
shoes: Salomon Sense Ride

Easy running/hiking with Glenn around Markovi Kuli.

Tuesday May 8, 2018 #

Hiking 3:00:00 [1] 8.5 km (21:11 / km) +516m 16:15 / km
shoes: Salomon Sense Ride

Friend from Belgium came over so it will be an active week, showing him around some good places in Macedonia by hiking and biking. Easy hike today, mostly on Momata track and then a shortcut on the way down.

Monday May 7, 2018 #

Note
(rest day)

Sunday May 6, 2018 #

Running warm up/down 12:05 [2] 1.96 km (6:10 / km)

Running race 43:17 [5] 10.81 km (4:00 / km) +50m 3:55 / km
shoes: Nike Lunarepic Low Flyknit 2

Skopje Marathon Relay: 2nd/54
Jovan got back in 8th spot, Hristijan brought us to 3rd spot, and Mario came 2nd. As I didn't know whether I had a big advantage, I started off at a good pace (3:45-50) and hoped to keep this at least till 6.5k, where there was a U-turn so I could see the competitors. I took the U-turn and was praying not to see anyone as I was pretty smashed already and suffering big time from the heat. I was lucky because the gap was around 3-4'. At this point I was very relieved, I kept pushing but subconsciously I think there was this little bit of relaxation already and the pace dropped significantly.

Not amazed by the result but exactly where I thought the shape was at. Happy to see it confirmed I am moving forward, but still a long way to go.

Saturday May 5, 2018 #

Running 25:22 [2] 4.55 km (5:35 / km) +20m 5:27 / km
shoes: Nike Lunarepic Low Flyknit 2

Easy jog around in Gradski Park, Skopje. Tomorrow Relay Marathon (4x 10.5km), I'll run the last leg and I hope to run under 40' but we'll see how it goes. Feeling a bit better already today but shape is still far from what it should be so I am guessing I'll do it in a bit over 40' (41-42').

Thursday May 3, 2018 #

Trail 48:52 [2] 6.61 km (7:24 / km) +185m 6:29 / km
shoes: Salomon Sense Ride

Easy week is starting to turn into a full rest week. Not feeling up for anything and just eating and sleeping.

Wednesday May 2, 2018 #

Note
(rest day)

Tuesday May 1, 2018 #

Running 34:08 [2] 6.27 km (5:27 / km)
shoes: Salomon Sense Ride

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