Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 31 days ending Jul 31, 2018:

activity	#	time	miles		km		+m
Orienteering	10	8:41:01	38.3	(13:36)	61.63	(8:27)	2287
Strength	4	6:10:00
Trail	6	5:59:16	35.69	(10:04)	57.44	(6:15)	1753
Running	12	5:37:33	37.91	(8:54)	61.01	(5:32)	836
Aqua jogging	4	2:53:00
Cycling	1	1:41:39	28.72	(17.0/h)	46.22	(27.3/h)
Swimming	2	57:00	1.24	(45:52)	2.0	(28:30)
Total	32	31:59:29	141.86		228.3		4876

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Tuesday Jul 31, 2018 #

9 AM

Orienteering 41:04 [2] 6.76 km (6:04 / km) +151m 5:28 / km
shoes: Salomon Sense Ride

Setting controls in Varosh and afterwards shadowing Margaux.

7 PM

Strength 1:00:00 [3]

Full preparation + 1 set of each activation. Will probably do the exercises more frequent, but keep them shorter as a full workout takes almost 2hours and about 3 days to recover.

Monday Jul 30, 2018 #

Running warm up/down 15:23 [2] 2.61 km (5:54 / km) +102m 4:56 / km
shoes: Salomon Sense Ride2

From home to start of Strava Segment.

Trail 10:36 [4] 1.74 km (6:06 / km) +185m 3:59 / km
shoes: Salomon Sense Ride2

50" of the 1st spot last month with good endurance speed so wanted to smash that today, without pushing myself to the max. Heavy legs but breathing was great. Beat the track record with 1'37". Will come back to give it a full out effort somewhere in the next weeks. Next up is a 5.5k section in the mountains but will also not be for one of the next days.

Running warm up/down 23:46 [2] 4.6 km (5:10 / km) +40m 4:57 / km
shoes: Salomon Sense Ride2

Back home

Sunday Jul 29, 2018 #

Trail 1:19:52 [3] 14.36 km (5:34 / km) +277m 5:04 / km
shoes: Salomon Sense Ride

First 25' and last 15' easy with Meri, in the middle quite a good speed with the guys. Road was pretty bad though, full of stones and achilles and knee were hurting quite a bit after about 1h, but not too worried about it.

Saturday Jul 28, 2018 #

Orienteering 43:47 [2] 4.19 km (10:27 / km) +226m 8:14 / km
shoes: VJ Bold 5

Technical orienteering session with Meri. Only taken 'Moving TIme' as we were standing still at least 20'. Very hot and legs didn't want to move. Will be interesting to see how they react on tomorrow's long run.

Easy week over, final preparations starting for September.

Friday Jul 27, 2018 #

Cycling 1:41:39 [2] 46.22 km (27.3 kph)

Thursday Jul 26, 2018 #

6 PM

Running 40:44 [2] 6.97 km (5:51 / km)
shoes: Salomon Sense Ride

Pretty smashed from the kine in the morning. Planned to aquajog or cycle but started raining heavily so went to run instead. Just running on the football field where we made a small orienteering session as well. Slow pace but didnt feel as easy as it looks, maybe because of the soft surface, humidity etc.

Wednesday Jul 25, 2018 #

10 AM

Aqua jogging 40:00 [1]

8 PM

Strength 1:40:00 [3]

Rev1

Tuesday Jul 24, 2018 #

Running 29:08 [2] 5.53 km (5:16 / km) +84m 4:54 / km
shoes: Salomon Sense Ride

Mogila with Mario, Nikolche and Viktor.

Monday Jul 23, 2018 #

Note
(rest day)

Sleeping, eating, sleeping, repeat.
Easy week ahead with quite some alternative trainings.

Sunday Jul 22, 2018 #

Running warm up/down 6:44 [2] 1.08 km (6:14 / km) +20m 5:42 / km
shoes: Inov8 X-Talon 212 (2017)

Orienteering race 1:31:45 [4] 9.21 km (9:58 / km) +575m 7:36 / km
shoes: Inov8 X-Talon 212 (2017)

Kopaonik Open Day 5: 3rd + 3'32"

Brutal long distance, also because I barely slept because of yesterday's disaster. Started fairly easy but aggressive, good through first few controls but then did not take enough time to read the long leg to 5. I went pretty much straight through 3 valleys and lots of shitty areas while there was a long way around the path. I "only" lost 1' there but I lost loads of energy and legs were ruined for the rest of the race. From then I wanted to push harder but I couldn't, still happy I could keep a decent speed. Technically very good till about 1h racing and then again I fucked up on another long leg, going pretty much straight again. Probably this was the best way because there was not really an alternative but my execution was not great, losing another 1'. Then after 1h18' racing, I'm only 1' behind the winner but that is were my race pretty much stopped. No more energy whatsoever, walking uphills and jogging flat/downhill. I beat the guy I was fighting with for the general ranking before yesterday's dnf, with 7' though, so happy about that.

Many unlucky events happened during this week's races, especially because the winner of the WRE got 968!!! points and I was 1' ahead of him halfway the race. Very frustrating as it was not even my fault I had to quit my race. Rules for WRE are very clear and state a map SHOULD be sealed in a plastic bag OR printed on waterproof paper. Sucks because I don't have any races in the previous 3 years and this was a great opportunity to catch up on some points. No WRE races in Belgium or Macedonia so it always means travelling to get some points.

Happy with my own performances though and with the improvements I made in the last months. Also have a feeling since I moved to Macedonia I am much faster and more in control on downhill sections.

Saturday Jul 21, 2018 #

Running warm up/down 9:07 [2] 1.58 km (5:46 / km) +45m 5:03 / km
shoes: Inov8 X-Talon 212 (2017)

Orienteering race 26:06 [4] 3.05 km (8:33 / km) +105m 7:18 / km
shoes: Inov8 X-Talon 212 (2017)

Kopaonik Open Day 4 (WRE): dnf

Started carefully as it looked very technical. First few controls a bit hesitant, but I forced myself to keep taking it a bit easier as avoiding big mistakes was the most important. From the 4th - 5th control I started feeling more confident and pushing harder, while avoiding big misses.
I started to get really into the flow after about 15' but shortly afterwards disaster struck. I fell on the 10th in a marsh and my map was full of mud and in 20 pieces. Trying to clean it was just making things worse. Tried few minutes to run on compass but it was useless, I couldn't read anything and there was no one around me so waiting was not a solution either. Because I only have 1 WRE race, all the good runners were starting way behind me so even if saw someone to follow, it would have been someone very bad/slow.

Disappointment and frustration took over and I quit. At the finish the organisers and IOF Event Advisor were arrogant enough to say that the map quality is good (lol) and that IF I wanted a plastic bag, I should have taken one AFTER the start. Yeah right, I will loose 30" after my start to put a supposedly good quality map, into a plastic bag. In hindsight, I should have waited at 10th control though, even if I wait 5-10' for other runners, I would still have at least some points, now I have 0.

Edit: Splits show I am actually in the lead all the way from the start to the 10th.
Exactly 1' ahead of the 2nd, 4'27"!! ahead of the 3rd.

Before Kopaonik the plan was to see on the last day if I would push or not, according to the general ranking. Because I am mp now, I should take it easy, but probably I am going to push on frustration anyway.

Friday Jul 20, 2018 #

9 AM

Note

Decided to skip this morning's downhill score-O. Cable car to the top was not working which meant we had to walk to the top. The weather is still pretty shitty and didn't want to risk getting cold before/after the running. Legs are also pretty sore from the 2 previous days so a long warm up this afternoon, an easy forest sprint, and a long cool down, should be enough to be ready for tomorrow.

The priority is still not getting sick and avoiding injuries (or actually still recovering from the previous one), so I'll keep taking things step by step as I enjoy running/orienteering way too much to be out again for a long time.

3 PM

Running warm up/down 12:11 [2] 1.97 km (6:11 / km) +30m 5:45 / km
shoes: Salomon Sense Ride2

Orienteering race 22:34 [3] 2.9 km (7:47 / km) +85m 6:47 / km
shoes: Inov8 X-Talon 212 (2017)

Running warm up/down 16:20 [1] 2.43 km (6:43 / km) +65m 5:56 / km
shoes: Salomon Sense Ride2

Thursday Jul 19, 2018 #

10 AM

Running warm up/down 12:38 [2] 2.01 km (6:17 / km) +50m 5:35 / km
shoes: Salomon Sense Ride2

Orienteering race 47:45 [5] 5.33 km (8:58 / km) +250m 7:15 / km
shoes: Inov8 X-Talon 212 (2017)

Kopaonik Open 2nd Day: 2nd + 3'53"

Plan was to start easy and get in the flow, then push through.
Big miss to the first (5') and general ranking gone. Normally when I make a mistake, I know what I did wrong, but this time I had no idea, and I still don't. Have to wait and see the GPS.

Very pissed off but I had a plan to gain confidence so I had to push through. It was my kind of epic weather 8-9 degrees and constant rain, so I was eager to get myself together and smash the rest of the course. (Also because I didnt want to jog and get cold lol). The whole forest was basically one marsh, and the marshes were lakes. I took a quick look at the rest of the course and pretty much every control was very technical and knew the others would have a hard time as well. Took it easy on the next 2-3 controls to regain confidence.
From the 6th I caught 2 guys of my category. I was pushing hard and spiking every control, amazing feeling in this kind of terrain, but I couldn't get rid of one of the guys. Because of this I wanted to push even harder and forced myself to be very focused. Every single control to the finish went perfectly, every single control I took first, but I just couldn't get rid of him.

In the end it turned out to be the guy that won yesterday, he started 4' behind me, passed me there somewhere and I caught him again. Afterwards he told me my technical performance was great and that he was very lucky today to have me as his pilot as it was much more technical than yesterday and told me that is his weakest part. Normally I hate guys following me, but today it give me a big boost and it's good as a training anyway.

Despite the disaster at the 1st control, I'll remember the rest of the course for Saturda's WRE. The others that were closely behind us yesterday, got completely smashed today with +10-20'.

Tomorrow I'll take it easy on both the Score-O (not included in the ranking) and the Sprint Race. If the weather is like today I'll even skip the Score-O. The Sprint race will be partly in the forest so even if I take it easy but navigate smoothly, I won't lose too much time.

Wednesday Jul 18, 2018 #

12 PM

Trail warm up/down 11:22 [2] 1.68 km (6:46 / km) +63m 5:42 / km
shoes: Salomon Sense Ride2

Orienteering race 1:13:38 [4] **** 8.41 km (8:45 / km) +415m 7:01 / km
shoes: Inov8 X-Talon 212 (2017)

Kopaonik Open Day 1: 2nd +2'44"

A lot of rain in the last 2 months apparently and the terrain seems much tougher to me than it normally is. Very high grass in open areas and around rivers/marshes and loads of fallen trees everywhere. I also forgot my VJ Bold's at home and they would have been much more suitable for this terrain than my Inov8's.

Achieved the goal for today: Try to get a good flow without pushing to the limit physically, although I started 30" too late as I needed more time to change my shoes than I expected. First 50' I got a really good flow, a bit difficult for breathing but not as bad as the previous times. The last 20' though I could feel concentration going down step by step. I started missing controls 10", then 20", then 30" etc and I decided to stop every once in a while to refocus and continue. When you have to look 5 times at the control description to remember which number you have, you know you have to slow down a bit.

Very tough terrain and course but I take it as job done for the first day, first day in Kopaonik is always hard, both physically and technically.
Tomorrow pushing a bit more on the middle distance as a test for the WRE.

Edit: Splits show indeed I am in the lead after 31' but then loose it after a physical long leg and couldn't catch up anymore with all the small mistakes afterwards.

Trail warm up/down 5:06 [1] 0.72 km (7:05 / km)
shoes: Salomon Sense Ride2

Tuesday Jul 17, 2018 #

Orienteering 29:12 [2] 2.97 km (9:50 / km) +105m 8:21 / km
shoes: Inov8 Terraclaw

Model Event Kopaonik: 3rd Time in Kopaonik and always good to come back. Great maps, terrains & courses and nice to escape the summer heat a bit at 2k altitude.

Took it very easy as it has been 4 years since the last time I came here. Model Event not long enough to really get used to the terrain, but long enough to shake the legs after a 7hr drive. Did not feel the altitude as much as I did the previous times I ran here.

I am not here for a General ranking (6 races in 5days) but I will focus on getting in as much quality as possible, without ruining myself physically and risking injuries/illnesses. Taking it fairly easy tomorrow focusing on the technical aspect. 2nd race (Middle) I'd like to run at high speed 25-30' to get ready for Saturday's Middle Distance WRE, which will be the first real test of this year.

Looking forward to some racing as the past half a year has been mostly rehab and running at home without any major races.

Monday Jul 16, 2018 #

Aqua jogging 40:00 [1]

Sunday Jul 15, 2018 #

9 AM

Running 22:13 [2] 4.26 km (5:13 / km)
shoes: Nike Lunarepic Low Flyknit 2

11 AM

Strength 1:50:00 [3]

Rev2

Saturday Jul 14, 2018 #

Orienteering 14:26 [2] 1.63 km (8:51 / km) +50m 7:41 / km
shoes: Salomon Sense Ride

Sprint-O in Krushevo , putting marks.

Orienteering 29:47 [1] 1.43 km (20:50 / km) +50m 17:44 / km
shoes: Salomon Sense Ride

Guiding and following a new member.

Orienteering 54:02 [2] ***** 4.95 km (10:55 / km) +225m 8:54 / km
shoes: VJ Bold 5

Putting marks on a contours only map (+ undergrowth).
Very tough training (I made myself), especially because the areas with small undergrowth became big undergrowth, and big undergrowth became 1,5m ferns with some nettles underneath. Pretty shit in other words.
I was also stupid enough to forget to put the 3 furthest controls so the athletes were looking there quite a long time.

Still fun to explore this new area for me. Was pretty shitty today because it has been a wet spring, but I think in Autumn/Winter I can make some very fun and tough trainings.

Friday Jul 13, 2018 #

Note
(rest day)

Thursday Jul 12, 2018 #

10 AM

Swimming 22:00 [3] 0.75 km (29:20 / km)

6 PM

Running 9:30 [2] 1.85 km (5:08 / km)
shoes: Salomon Sense Ride

Forgot my watch AGAIN but Jovan took his luckily.

Running 25:00 [5] 6.03 km (4:09 / km) +350m 3:13 / km
shoes: Salomon Sense Ride

1' - 2' - 3' - 4' - 5' - 4' - 3' - 2' - 1' uphill intervals. Good to see the guys are still in a good shape after 3-4 weeks rest/easy trainings without a specific program. Starting new period from Monday with SEEOC and KMT as the main goals. Good feeling for myself as well, always pretty close to Vele who was still way out of my league few months back.

Running 13:00 [1] 1.82 km (7:09 / km)
shoes: Salomon Sense Ride

Rest or jog down in between intervals, once running down 1k as the asphalt road was not long enough for all the intervals.

Running 19:00 [2] 3.83 km (4:58 / km)
shoes: Salomon Sense Ride

Running back down.

Wednesday Jul 11, 2018 #

Aqua jogging 1:00:00 [2]

Tuesday Jul 10, 2018 #

Trail 1:30:20 [2] 11.03 km (8:11 / km) +633m 6:22 / km
shoes: Salomon Sense Ride

To Treskavec with Meri, nice day out! Started a bit later and finished a bit earlier.

Monday Jul 9, 2018 #

Aqua jogging 33:00 [1]

Planned to do a bit more but the weather was shit and got cold early on.

Sunday Jul 8, 2018 #

Trail 1:47:43 [2] 17.02 km (6:20 / km) +595m 5:23 / km
shoes: Salomon Sense Ride

Marking a trail for some project. Out in the mountains about 3h, but the corrected moving time is 1h47. Good speed when we were moving. 5hours in the car, but the run was absolutely worth it, what a views!

Saturday Jul 7, 2018 #

Strength 1:40:00 [3]

Rev1

Friday Jul 6, 2018 #

Note
(rest day)

Travelling back to MKD and then watching how Neymar gets sent home.

Thursday Jul 5, 2018 #

Trail 54:17 [3] 10.89 km (4:59 / km)
shoes: Salomon Sense Ride

Zoerselbos, going down from 5:30 to 4:30

Wednesday Jul 4, 2018 #

Swimming 35:00 [3] 1.25 km (28:00 / km)

Tuesday Jul 3, 2018 #

Running 42:39 [2] 8.0 km (5:20 / km) +50m 5:10 / km
shoes: Salomon Sense Ride2

Drieboomkens

Monday Jul 2, 2018 #

Running 19:40 [2] 3.64 km (5:24 / km)
shoes: Nike Lunarepic Low Flyknit 2

Short and easy jog after BEL-JAP

Sunday Jul 1, 2018 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Salomon Sense Ride

Forgot my watch home (again).

Orienteering race 46:55 [5] 10.8 km (4:21 / km) +50m 4:15 / km
shoes: Salomon Sense Ride

ASOM City Race Ieper.
Result: 22nd/71 +8'47"

From the start my legs felt very heavy and I also missed an orienteering routine in the beginning with small hesitations as a consequence. Tried to push through the heavy legs but after halfway it just got worse and worse. It might be from all the cycling in the previous days. I was hoping to sort of keep my pace but in the last 10-15' I had to slow down a lot. Lost about 2' in the last part on the guys around me. Not happy with this result, but not very disappointed either. Just glad to (sort of) compete again. I already came a long way compared to half a year ago, but there is still a long way to go.

Running 5:30 [1] 0.8 km (6:52 / km)
shoes: Salomon Sense Ride

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