Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 31 days ending Aug 31, 2018:

activity	#	time	miles		km		+m
Trail	15	13:17:25	75.13	(10:37)	120.91	(6:36)	4877
Orienteering	4	4:17:39	19.69	(13:05)	31.69	(8:08)	1561
Running	5	3:14:47	20.75	(9:23)	33.39	(5:50)	496
Cycling	1	3:06:30	46.29	(14.9/h)	74.5	(24.0/h)	751
Aqua jogging	4	2:35:00
Strength	3	1:30:00
Swimming	1	35:00	0.62	(56:20)	1.0	(35:00)
Total	28	28:36:21	162.48		261.49		7685
[1-5]	27	28:11:21

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Friday Aug 31, 2018 #

Strength 25:00 [0]
(rest day)

Stabilisation, stretching and foam rolling

Thursday Aug 30, 2018 #

Running warm up/down 16:28 [1] 2.53 km (6:31 / km) +48m 5:57 / km
shoes: Salomon Sense Ride

Orienteering 53:40 [4] 6.09 km (8:49 / km) +398m 6:39 / km
shoes: VJ Bold 5

Orienteering training in Krushevo on maps of SEEOC 2011.
First orienteering training ever in Macedonia for which nor the course, nor the controls were made or set by me. Meri did a great job in making an attractive middle distance course in mostly open forest with very steep slopes.
Compass work was much better than last week but still 2 parallel mistakes on 4th and 9th. 9th Was mostly because map and vegetation changed though. After 30' I stopped running fast and took it easy as I need to start resting, especially after I saw the course details for Sunday: 18,33k with 450m climb.

Wednesday Aug 29, 2018 #

Trail 41:04 [4] 5.55 km (7:24 / km) +557m 4:56 / km
shoes: Salomon Sense Ride

Elephant rock - Treskavec:
Not really planning to taper all that much this week as past 2 weeks were already pretty poor. Attacked this Strava segment but knew I would not have to go flat out to take it. Took the first 15' as a warm up, then speeded up progressively and pushed hard the last 15'. Took it in the end with 12" so quite a good timing. :)

Trail 42:20 [1] 5.65 km (7:30 / km) +75m 7:02 / km
shoes: Salomon Sense Ride

Back down, very easy as it was getting dark and don't want to take any risks now.

Tuesday Aug 28, 2018 #

Note

Post Cerkno Cup: Disappointed with my results, but happy with most of the feedback I got. Physically feeling strong and at a level similar to what it was some years ago. Technically I still have some work to do as most of the time losses where in the control area. Generally need to be more aggressive in the beginning of the legs, and more focused and precise in the last part of the legs.

2 PM

Aqua jogging 30:00 [2]

9 PM

Trail 48:35 [2] 7.65 km (6:21 / km) +290m 5:20 / km
shoes: Salomon Sense Ride2

Easy to Markovi Kuli

Monday Aug 27, 2018 #

Running 44:32 [2] 8.47 km (5:15 / km)
shoes: Salomon Sense Ride2

Long drive home from Sunday 2pm till Monday 2pm with non-stop rain/storm, only sleeping 2-3 times 1h in the car while we were parked or while someone else was driving. Got home at 2pm and luckily Igor squeezed me in for a short session and fixed my back. Slept 4hours after this and went for a run. Feeling pretty bad but expected much shittier. Back shouldn't give me any problems anymore.

Sunday Aug 26, 2018 #

Note
(rest day)

Coaching/spectating a cold and rainy SEEOC Relay in very tough karst terrain. Would have been epic to run myself after the last runners started but unfortunately my back was not letting me.

Saturday Aug 25, 2018 #

Swimming 35:00 [3] 1.0 km (35:00 / km)

This morning while going down the stairs I got a serious pain in lower back and can barely move. Getting through the day was quite a struggle and it doesn't feel like it will go away without treatment, which will happen on Monday the soonest. Gave swimming a try and was very lucky this worked out pretty well, unexpectedly.

Friday Aug 24, 2018 #

10 AM

Trail warm up/down 7:12 [2] 1.16 km (6:12 / km) +24m 5:38 / km
shoes: Inov8 X-Talon 212 (2017)

11 AM

Orienteering race 1:50:00 [5] 14.1 km (7:48 / km) +780m 6:07 / km
shoes: Inov8 X-Talon 212 (2017)

Cerkno Cup M21E: 15th

Today I was that guy I usually make fun off. That guy that is superfast but you keep catching him because he is stupid, well that was me today. Very good feeling physically but not focussed enough mentally or just not used to orienteer at this speed. Frustrating thing is most of the times I missed the easy ones and spiked the harder ones. Ran away 3-4 times from the guy starting 2' behind me but luckily the last loop was easy so I could get away from him again.

More detailed analysis: Around 10' mistakes, of which 7' of them are just ridiculously stupid and should always be avoided.

GPS: http://www.tulospalvelu.fi/gps/2018seeocLongM/ (without me)

Thursday Aug 23, 2018 #

10 AM

Trail warm up/down 9:23 [2] 1.59 km (5:54 / km) +18m 5:35 / km
shoes: Inov8 X-Talon 212 (2017)

11 AM

Orienteering 50:47 [5] 6.05 km (8:24 / km) +190m 7:15 / km
shoes: Inov8 X-Talon 212 (2017)

Seeoc Middle (WRE): 15th/47

Disastrous feeling both physically and mentally due to many reasons I can think of (Wedding, friends/family visit, long travelling, responsibility of 14 athletes, lack of sleep etc). Managed to do okayish considering the feeling I had in the legs and in the head, although in the first half I should have run around more often. Pretty surprised to see myself only 9' from the winner and still in 1st third of the field. Probably one of the toughest races I ever ran where running twice the distance around the road was still faster than going straight.

More detailed analysis: 5'30" of significant time losses, with more than 2' on the RC where it was pretty obvious going around was better but I didnt check it good and went straight anyway. Some more stupid time losses but also some legs I'm pretty satisfied about, speed in the more open areas or on the roads seems to be great, early start time didn't help in the shitty parts.

GPS: http://www.tulospalvelu.fi/gps/2018seeocMiddleM/ (without me)

Trail warm up/down 4:45 [1] 0.79 km (6:01 / km)

Wednesday Aug 22, 2018 #

Orienteering 43:12 [3] 5.45 km (7:56 / km) +193m 6:44 / km
shoes: VJ Bold 5

Seeoc Model Event. Arrived right before the model event. after wasting many hours at the borders. Tired and heavy feeling, some pain in the back as well.

Tuesday Aug 21, 2018 #

Trail 30:15 [2] 5.31 km (5:42 / km) +100m 5:12 / km
shoes: Salomon Sense Ride2

Easy, before leaving to Seeoc Slovenia.

Monday Aug 20, 2018 #

Note
(rest day)

Busy days, unfortunately

Sunday Aug 19, 2018 #

Trail 51:54 [2] 8.31 km (6:15 / km) +271m 5:22 / km
shoes: Salomon Sense Ride2

Easy to Markovi Kuli with Dennis and Glenn

Saturday Aug 18, 2018 #

Note
(rest day)

Wedding day, planned to run in the morning but too many obligations.

Friday Aug 17, 2018 #

Trail 42:55 [2] 7.84 km (5:28 / km) +152m 4:59 / km
shoes: Salomon Sense Ride

Thursday Aug 16, 2018 #

Note
(rest day)

Lots of arrangements for the wedding + bachelor party.

Wednesday Aug 15, 2018 #

Running warm up/down 12:18 [2] 1.96 km (6:17 / km) +101m 4:59 / km
shoes: Salomon Sense Ride

Trail intervals 37:20 [5] 5.73 km (6:31 / km) +508m 4:31 / km
shoes: Salomon Sense Ride

Intervals 3x Markovi Kuli, long way up, short way down, while my friends were getting drunk in the city. Broke (my) previous Strava record with 40", on the 3rd attempt, the 2 first ones were a bit shorter and not valid for the segment.

Trail warm up/down 15:18 [2] 2.38 km (6:26 / km)
shoes: Salomon Sense Ride

Steep way down and back home.

Tuesday Aug 14, 2018 #

Trail 47:15 [3] 8.32 km (5:41 / km) +295m 4:49 / km
shoes: Salomon Sense Ride2

Planned to do an a bit longer run but right before I got out a thunderstorm started and then I didn't have more time since it got dark. Was prepared for this so raised the pace a bit.

Monday Aug 13, 2018 #

Note
(rest day)

Busy day with many obligations and pretty frustrated I didn't manage to squeeze in a training.

Sunday Aug 12, 2018 #

Trail 1:45:11 [3] 13.61 km (7:44 / km) +733m 6:05 / km
shoes: Salomon Sense Ride

Up to Treskavec from the usual way, good speed with Hristijan but downhill from the West side was absolutely horrible. We don't often take this route, and clearly no one else does either, as we were fighting 2k (12'/km pace) through grass and bushes of 1meter, often checking whether we were still on the right track. I've never seen anything like this here, probably due to a pretty wet spring and summer. I wouldn't call it wet myself, but Macedonians call it historically wet.
The trail race next month will pass here as well but luckily 67k race starts few hours before us so hopefully they'll fight their way through and make a nice runnable track for me.

C • Grass and Bushes 2

Saturday Aug 11, 2018 #

Aqua jogging 1:00:00 [2]

Friday Aug 10, 2018 #

Running 47:47 [2] 9.21 km (5:11 / km)
shoes: Salomon Sense Ride

Can't remember last time I was doing an endurance run without any climbing, feels a bit weird.
Edit: Except for 2 short jogs, the last flat endurance run was in Belgium on 5th of July. :)

Thursday Aug 9, 2018 #

Aqua jogging 35:00 [2]

Strength 40:00 [3]

Rev1, deel1

Wednesday Aug 8, 2018 #

Note
(rest day)

Tuesday Aug 7, 2018 #

Trail 2:26:30 [2] 19.7 km (7:26 / km) +846m 6:07 / km
shoes: Salomon Sense Ride

21 Amazing kilometers to Titov peak, highest peak of Sharr mountains covering Macedonia and Kosovo. Magical weather conditions alternating sun with clouds and thick fog. Mostly easy, put the Strava segment of the last 1.27k to the top as a separate training.

Good test as well for Krali Marko Trail on 22nd of September, been planning to run 34k, 1750D+ for quite a while now and hoping to run it if achilles allows it. First on the list are Belgian champs so it doesn't matter that much if I overdo it a bit as I'm going to take Octobre pretty much off.

C • Belgian champs 2

Trail 12:21 [5] 1.27 km (9:43 / km) +247m 4:56 / km
shoes: Salomon Sense Ride

4:56 as climb adjusted pace, lol. Gave my max on this Strava Segment and took the new record. The next 10k back down were pretty tough I can say.

Monday Aug 6, 2018 #

Trail 54:27 [2] 9.65 km (5:39 / km) +274m 4:56 / km
shoes: Salomon Sense Mantra

3 Days with Mario and Jovan in Popova Shapka (+1720m)
Easy training after our arrival, achilles hurting quite a bit, seriously need to take some rest after Wednesday.

Sunday Aug 5, 2018 #

Cycling 3:06:30 [2] 74.5 km (24.0 kph) +751m

Easy with Mario (Road Bike vs MTB), pushed most of the uphill on my own though ( about 20-30'), as I don't have such a light gear and had to speed up to keep a good cadence.

Saturday Aug 4, 2018 #

Trail 39:24 [2] 7.08 km (5:34 / km) +142m 5:03 / km
shoes: Salomon Sense Ride

Felt heavy and tired.

C • Ooooo sonce moe! 2

Friday Aug 3, 2018 #

Aqua jogging 30:00 [2]

Strength 25:00 [2]

Rev2, deel 1

Thursday Aug 2, 2018 #

Running warm up/down 15:48 [2] 2.73 km (5:47 / km) +74m 5:06 / km
shoes: Salomon Sense Ride

Warm up in the direction of Volkovo.

Running intervals 15:44 [5] 2.45 km (6:25 / km) +124m 5:07 / km
shoes: Salomon Sense Ride

6x 220m uphill intervals and easy down. Similar length to a long bridge in Belgium but twice as steep. F*cking tough session as me and Hristijan were kind of at the same level but he didn't want to give in because it is probably first time since my rehab I am at his level.

We were supposed to do 12 of them. 5 Times he won, 4 times I did but then unfortunately after 9 times he had to stop because of cramps in the stomach. (Or because he pushed too hard on the first 9 ;) )

A very hard one, but great to have someone to compete with.

Running warm up/down 5:14 [1] 0.73 km (7:10 / km) +14m 6:32 / km
shoes: Salomon Sense Ride

Longer rest in between.

Running 18:36 [5] 2.44 km (7:37 / km) +126m 6:04 / km
shoes: Salomon Sense Ride

6x 220m uphill intervals and easy down. 3' longer than the first series, the intervals were still good, but the rest in between was on average 25-30" longer apparently.

Running warm up/down 18:20 [1] 2.87 km (6:23 / km) +9m 6:17 / km
shoes: Salomon Sense Ride

2'30" slower on the cool down compared to the warm up, despite the warm up being uphill and the cool down being downhill.

Wednesday Aug 1, 2018 #

Trail 1:01:16 [2] 9.32 km (6:34 / km) +345m 5:33 / km
shoes: Salomon Sense Ride2

Heavy BBQ 2-3hrs before the training didn't feel that great. Stomach cramps once in a while but managed to finish off what I had planned.

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