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Training Log Archive: MVB

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Running20 13:39:50 98.0(8:22) 157.72(5:12) 1351
  Trail8 7:57:21 43.65(10:56) 70.25(6:48) 2682
  Off road running5 6:54:07 33.81(12:15) 54.41(7:37) 2444
  Strength8 5:00:00
  Cycling2 2:33:58 40.39(15.7/h) 65.0(25.3/h) 550
  Alternative1 35:00
  Total35 36:40:16 215.85 347.38 7027

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Thursday Jan 31, 2019 #

1 PM

Running 38:26 [2] 6.68 km (5:45 / km) +250m 4:51 / km
ahr:143 shoes: Salomon Sense Ride3

8 PM

Running warm up/down 12:02 [1] 2.12 km (5:41 / km) +10m 5:33 / km
ahr:126 shoes: Salomon Sense Ride2

Strength 50:00 [3]
shoes: Salomon Sense Ride2

Running drills, stretching, intensive cardio, tough one

Running warm up/down 16:50 [2] 3.04 km (5:32 / km) +35m 5:14 / km
ahr:140 shoes: Salomon Sense Ride2

Wednesday Jan 30, 2019 #

Cycling 1:10:37 [2] 32.47 km (27.6 kph) +100m

Semi-restday

Tuesday Jan 29, 2019 #

1 PM

Running warm up/down 15:00 [1] 2.82 km (5:19 / km) +40m 4:58 / km
shoes: Adidas Solarglide

Running intervals 28:00 [4] 6.4 km (4:22 / km) +60m 4:11 / km
shoes: Adidas Solarglide

Tough to pace accurately as some were uphill, some downhill and some both. Ranging from 3'00" to 4'15" pace although mostly 3'30"-3'45"

Running warm up/down 19:03 [2] 3.78 km (5:02 / km) +10m 4:58 / km
shoes: Adidas Solarglide

Monday Jan 28, 2019 #

10 AM

Running 22:24 [1] 4.47 km (5:01 / km) +15m 4:56 / km
ahr:124 shoes: Adidas Solarglide

8 PM

Running warm up/down 15:21 [1] 2.71 km (5:40 / km) +22m 5:27 / km
ahr:113 shoes: Salomon Sense Ride2

Strength 40:00 [3]

REV

Running warm up/down 16:39 [1] 3.05 km (5:28 / km) +35m 5:10 / km
ahr:123 shoes: Salomon Sense Ride2

Sunday Jan 27, 2019 #

Off road running 1:21:45 [2] 10.66 km (7:40 / km) +549m 6:06 / km
shoes: VJ Bold 5

Randomly running around Shatorov Kamen in the snow with Jovan and Mario. Easy but with 3x 3-4' uphill tempo. Painful right achilles. Might have to avoid elevation gain, snow etc for the next days and throw in some cycling again as well.
Hard to get a right image of the amount of training due to a low mileage, but happy to get in a lot of hours.

Saturday Jan 26, 2019 #

Running 48:37 [1] 8.14 km (5:58 / km) +152m 5:28 / km
shoes: Salomon Sense Ride3

Easy with Eli and Mario. Surprised to see the road cleaned so we were all banging with trail/orienteering shoes on asphalt.

Friday Jan 25, 2019 #

Off road running 1:01:18 [2] 10.04 km (6:06 / km) +245m 5:26 / km
shoes: Salomon Sense Ride2

Not sure how to describe the type of activity. Surprised about how much snow there is just few k from home. Running on the road but actually we could never tell when it was paved and when it wasn't, so I just put it as offroad.

Thursday Jan 24, 2019 #

2 PM

Cycling 1:23:21 [2] 32.53 km (23.4 kph) +450m
ahr:130

8 PM

Running warm up/down 12:06 [1] 2.09 km (5:47 / km)
shoes: Salomon Sense Ride2

Alternative 35:00 [3]
shoes: Salomon Sense Ride2

Running drills, stretching & intensive cardio

Running warm up/down 12:21 [1] 1.92 km (6:26 / km)
shoes: Salomon Sense Ride2

Wednesday Jan 23, 2019 #

Trail 51:04 [2] 8.12 km (6:17 / km) +275m 5:23 / km
shoes: Salomon Sense Ride2

Strength 10:00 [2]

Tuesday Jan 22, 2019 #

Trail warm up/down 20:23 [2] 2.65 km (7:42 / km) +170m 5:49 / km
shoes: VJ Bold 5

Trail tempo 20:27 [4] 1.9 km (10:46 / km) +360m 5:32 / km
shoes: VJ Bold 5

Trail 6:05 [2] 0.55 km (11:04 / km) +60m 7:09 / km
shoes: VJ Bold 5

Trail tempo 19:35 [4] 2.71 km (7:14 / km) +20m 6:58 / km
shoes: VJ Bold 5

Trail warm up/down 7:18 [1] 0.98 km (7:27 / km) +20m 6:46 / km
shoes: VJ Bold 5

Monday Jan 21, 2019 #

12 PM

Running 25:08 [2] 5.13 km (4:54 / km) +24m 4:47 / km
ahr:139 shoes: Adidas Solarglide

8 PM

Strength 35:00 [3]

REV + some other exercises

Running 22:37 [1] 4.3 km (5:16 / km) +54m 4:57 / km
ahr:123 shoes: Salomon Sense Ride2

Sunday Jan 20, 2019 #

Off road running 2:10:29 [2] 15.4 km (8:28 / km) +750m 6:49 / km
shoes: Salomon Sense Ride3

Epic run with Nase. Conditions ranging from water to mud to melting snow to snow of 30-40cm deep. Bare rock parts were annoying, otherwise great fun. Careful on the downhill as ankles started getting tired after 1h30. Not wearing the right shoes for it, conditions surprised me a bit.
Hot chocolate never tasted so good.

Saturday Jan 19, 2019 #

Trail 39:39 [2] 6.87 km (5:46 / km) +175m 5:07 / km
shoes: Salomon Sense Ride2

Easy recovery with 5x 300 progressive uphill reps without pushing. Just pacing for Eleonora. (4' - 4'30"/km)

Friday Jan 18, 2019 #

Running 1:00:08 [2] 11.58 km (5:12 / km) +181m 4:49 / km
shoes: Salomon Sense Ride3

Feeling extreme DOMS and it's a bit of a mystery from what. Probably combo of fysio and the exercises yesterday. Still no pain in the usual areas though so that's good I guess

Thursday Jan 17, 2019 #

Running warm up/down 12:03 [1] 2.26 km (5:20 / km) +31m 4:59 / km
shoes: Adidas Solarglide

Strength 30:00 [3]

Stretching + running drills + intensive cardio ex.

Running warm up/down 41:28 [2] 8.21 km (5:03 / km) +59m 4:53 / km
shoes: Adidas Solarglide

Feeling this short but intensive workout in the legs. Not much pain in the usual problematic areas.

Wednesday Jan 16, 2019 #

Trail 55:19 [2] 8.85 km (6:15 / km) +198m 5:37 / km
shoes: Salomon Sense Ride2

Still smashed from the fysio but had some easy fun in the snow.

Tuesday Jan 15, 2019 #

Note
(rest day)

Fysio in the morning and had quite a rough treatment, advised me not to do any physical activity for the rest of the day.

Monday Jan 14, 2019 #

3 PM

Trail 1:21:53 [2] 10.78 km (7:36 / km) +575m 6:00 / km
shoes: VJ Bold 5

Easy long run in the snow with Nase.

Sunday Jan 13, 2019 #

10 PM

Running 47:23 [2] 9.44 km (5:01 / km)
shoes: Salomon Sense Ride2

Absolutely no chance to squeeze in a run earlier this weekend but glad I still had the motivation to go out at 10pm in -10 degrees.
It was basically just me, some drunk people and police stopping me.
Sort of went like this: What we said vs (what we thought).

Police: Stoj malce, kaj odish (Making gestures like wtf you're doing.)
Me: Euhm, English please? (I understand you but I want to see if you speak English plus making clear I am a foreigner probably makes this 11pm running less weird. I also don't really know where I'm going so I can't answer that question.)
Police: What you doink?
Me: I'm running. (What does it look like I'm doing?)
Police: Aha, you play football?
Me: No, I run. I'm a runner. (DUDE, football players don't train in minus 10 because they are fucking pussies. You stupid?)
Police: Aha, so you just run.
Me: Yes (Actually I do a lot more stuff than just running but I ain't gonna try and explain that to you.)
Police: Where are you staying?
Me: In the center. (What the hell does it matter where I'm staying.)
Police: Where?
Me: I live here, my wife is Macedonian. (Stop asking ridiculous questions.)
Police: Uhu, aham, mmm, ok, go.
Me: Cao (DID HE JUST SERIOUSLY INTERRUPT MY TRAINING??? GET A REAL JOB!)

Saturday Jan 12, 2019 #

Note
(rest day)

Friday Jan 11, 2019 #

Running warm up/down 14:00 [2] 2.5 km (5:36 / km)
shoes: Adidas Solarglide

Running intervals 37:00 [5] 8.4 km (4:24 / km)
shoes: Adidas Solarglide

Head for the gym as it's still icy/snowy/shitty outside.

Plan was to do 3x (1200 - 800 - 400) but treadmill could only handle 16km/h.
It was also on miles (10mph) so was bit annoyed by this, I mean how hard it can be to change the settings to metric. Decided to do 4x 1mile at 10mph but again had to change this plan as after 2 sets I felt I couldn't handle more. My guess it's because of the heat in the gym after training in negative temperatures for weeks, but still a bit disappointed by this. Ended up doing 1600 - 1600 - 800 - 1200 - 800

Running warm up/down 11:00 [1] 1.9 km (5:47 / km)
shoes: Adidas Solarglide

Thursday Jan 10, 2019 #

12 PM

Running 52:51 [2] 9.01 km (5:52 / km) +145m 5:26 / km
shoes: Salomon Sense Ride3

10 PM

Running 21:14 [2] 4.29 km (4:57 / km) +40m 4:44 / km
shoes: Salomon Sense Ride2

Wednesday Jan 9, 2019 #

Strength 1:30:00 [3]

REV

Tuesday Jan 8, 2019 #

Running 59:54 [2] 12.34 km (4:51 / km) +99m 4:40 / km
shoes: Salomon Sense Ride2

Easy long run with 10x200m uphill reps

Strength 5:00 [3]

Monday Jan 7, 2019 #

Off road running 45:28 [2] 7.42 km (6:08 / km) +200m 5:24 / km
shoes: VJ Bold 5

Running on and off the track in Mogila, although everything was covered with snow anyway.

Sunday Jan 6, 2019 #

Off road running 1:35:07 [3] 10.89 km (8:44 / km) +700m 6:37 / km
shoes: VJ Bold 5

Tough session, 1h35' running randomly around the mountain in 15-20cm snow.

Saturday Jan 5, 2019 #

Running 49:51 [2] 9.2 km (5:25 / km)
shoes: Salomon Sense Ride3

Friday Jan 4, 2019 #

Trail 53:15 [2] 9.14 km (5:50 / km) +214m 5:13 / km
ahr:129 shoes: Salomon Sense Ride2

Out in the snow which was quite deep in some places. Blessed for having such amazing sceneries right at home.

Thursday Jan 3, 2019 #

12 PM

Running warm up/down 19:46 [2] 4.0 km (4:57 / km)
shoes: Adidas Solarglide

Strength 40:00 [3]
shoes: Adidas Solarglide

REV

Running warm up/down 15:08 [2] 3.0 km (5:03 / km)
shoes: Adidas Solarglide

8 PM

Running 25:25 [2] 4.93 km (5:09 / km) +15m 5:05 / km
shoes: Salomon Sense Ride3

Easy jog on snow/ice..

Wednesday Jan 2, 2019 #

Running 48:05 [3] 10.01 km (4:48 / km) +74m 4:38 / km
ahr:139 shoes: Adidas Solarglide

Easy on the way up, used the tailwind and downhill to get in some speed without too much effort.

Trail 1:01:15 [2] 9.59 km (6:23 / km) +203m 5:47 / km
shoes: Salomon Sense Ride3

Tuesday Jan 1, 2019 #

Trail 1:01:08 [2] 8.11 km (7:32 / km) +412m 6:01 / km
shoes: Salomon Sense Ride

Easy trail with Meri, running a bit behind, together and in front of her.

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