Training Archive: bubiIn the 30 days ending 2006-04-30:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | |||||||||||||||
Friday Apr 28 | ||
| Running long 1:51:30 [3] 20.27 km (5:30 / km) +269m 5:10 / km | |
| ahr:166 max:186 shoes: New Balance 1022 | ||
| It was supposed to be a lovely day today ... One of a few in a year ... Well ... It was the opposite really. I had to take a long run and clear my brain ... Went over Golovec (met Miro on MTB training for MTB-O) and back and then one more lap standard lap on the PST. I enjoyed the rain, pouring over my head, wet tree branches, refreshing me ... It was the best possible thing to do ...
This was the longest run I ever did. | ||
Tuesday Apr 25 | ||
| Running intervals 1:05:00 [3] 10 km (6:30 / km) +148m 6:03 / km | |
| ahr:143 max:189 shoes: New Balance 1022 | ||
| Run with Katka on Ro~nik ... 3x(4'-3'-2'-1') acceleration intervals with 2' pause ... Warm up/warm down. Very low heart rate, which amazes me ... In a positive way ... Otherwise - nice night run, felt really good. | ||
Monday Apr 24 | ||
| Orienteering 45:00 [1] *** 1.5 km (30:00 / km) +50m 25:43 / km | |
| Nice walk with mappers Ludek Krticka and Zdenek Svec through the Cerkno Cup 2006, WRE terrain, they are going to map in next 14 or a bit more days.
I can still feel my calves from Saturday!!! | ||
Saturday Apr 22 | ||
| Cycling 25:00 [3] 8 km (3:08 / km) | |
| Cycling to the meeting point for the bus to SOL3... And then in the evening cycling back home ... | ||
| Orienteering race 2:00:40 [3] **** 11.58 km (10:25 / km) +435m 8:46 / km | |
| ahr:175 max:192 slept:1.5 (injured) | ||
| It was my first elite long race ... It was the kind of terrain I am missing. Continental, fairly fast ... The only thing I didn't like was the altitude, since I had still heavy legs for up-hill from the thursday's training.
The map was 1 to 10:000, though it was simple enough to be in the 1:15 000. I prefer 1:10 000 anyway. It's much easier to read during the race. I started OK - climbed up the hill and almost directly nailed CP1. Then I misread the map to CP2 - came to high ... A bit of mistake. To the 3rd control it was notnihg special, but first long uphill ... It killed me and I did a bit of mistake to the control. I was beaten by Jaka here already ... I had no chance of following him uphill. I was slow but accurate to CP4 and 5. To CP6 I had some 90 deg. rotation problem, but I solved it OK. To CP7 I lost contact with the map for a while - just preserving the direction. Lost a few minutes finding out, where I was, but then it was smooth. To CP14 I've swollen my ankle. It slowed me down for a while. Crossing the swamp got me distracted again ... Read the map carefully and found myself in a few moments. Map to CP15 was no good at all, but profile was obvious. CP16 might be set a bit too much to the north, but ... I am not sure ... I found it with almost no loss of time. I spend too much time on the long leg to CP19, running across the slope, loosing my sense of where I was, but I guess I didn't do tooo much mistake here. To the finish line I could hardly run ... My legs started to hurt quite a bit ... I haven't seen the final results, but I think I was the last ... Around 30 minutes behind Jaka - the best slovenian ... But only 14 minutes behind Ivan ... I am quite satisfied with that. | ||
Friday Apr 21 | ||
| Note | |
| (rest day) | ||
| Yesterday was a hard training day ... However, I feel allright today. But I get tired instantly when going up (the stairs) ... I hope I will recover well untill tomorrow ... My firste M21E classics. Getting nearer 14km and something in the WUOC. :) Starting with 11.5 tomorrow. | ||
Thursday Apr 20 | ||
| Cycling 1:15:00 [3] * 25 km (3:00 / km) +105m 2:56 / km | |
| ahr:153 max:181 | ||
| Cycled to Komenda, to Andreja. To get the map for Foot-O training. Used a bit of MTB-O technique. :) | ||
| Orienteering 1:38:10 [3] **** 7.1 km (13:50 / km) +355m 11:04 / km | |
| ahr:176 max:195 spiked:29/29c | ||
| Ran the training in Komenda ... I did around 10 minutes of mistakes ... The cause was in training markers not being present or in tiing up my shoelaces ... Still ... Not very good time. I wonder, what went wrong. I ran practically with no mistakes. Anyway - I am going to do some leg analysis ...
In the second part I felt tired, couldn't run any uphills. But still ... I guess Sandi had time of around 80, which makes my time quite lousy. | ||
| Cycling 1:15:00 [4] 25 km (3:00 / km) +50m 2:58 / km | |
| ahr:146 max:170 | ||
| I was already quite tired after the whole day ... And I hade quite some road ahead of me ... It was a struggle ...
Left knee hurt quite a lot during cycling ... | ||
Tuesday Apr 18 | ||
| Note | |
| (rest day) | ||
| Oh ... well ... No training again ... I spent the afternoon (4.5 hours) and part of the evening in Slovenian Orienteering Federation Executeve Comittee's meeting ... What a bullshit. It was even worse than Scout Association of Slovenia's Executive Committee's meetings. I never thought it could be possible.
Anyway ... It started allright ... Andreja showed us the new suit's design, some training suits and other equippement for Slovenian national team ... Andraz agreed the suit was allright and this will probably be used for WUOC team members too ... So, one problem less. :) Oh yes ... And I am going to a nice training on Thursday. To Komenda. 7km's. :) Nice. | ||
| Cycling 20:00 [2] 5 km (4:00 / km) | |
| Acctually, I did take a bike to the meeting and back. :) This might count as training. I was pushing hard. | ||
Monday Apr 17 | ||
| Note | |
| (rest day) | ||
| I wanted to do 30 km of cycling and fair o-training ... But, the weather turned against me. So, I finished my day by helping my friend renewing his appartment. Is that strength training? :D
By the way - I am all about MTB-O these days. I am looking for those 1500 EUR+ bikes, making contact with local MTB clubs, where there is some possibility that they would join some competitions, etc. :-) Well, it will pass. :) And results from MTB-O event from Slovenj Gradec have been published today. Eneja finished 3rd in the long distance too ... Only a minute or something behind Hana and a bit more than 10 minutes behind Michaela ... Nice. I am a bit dissapointed, not to stay in SG and take another race, but ... It's good to be left with a good feeling about the sport. :) | ||
| Note | |
| By the way ... SG competition counted for Slovenian/Croatian MTB-O league. Finally some Slovenian revenge here ... CRO competitors always beat our elite in Foot-O ... big time ... Here ... 7 of us got ahead of the best Croatian biker. :-) | ||
Sunday Apr 16 | ||
| Note | |
| (rest day) | ||
Saturday Apr 15 | ||
| MTB-O race 1:18:40 [4] ***** 15.1 km (5:13 / km) +155m 4:57 / km | |
| spiked:15/15c shoes: New Balance 1022 | ||
| Now ... That was a nice surprise. I always thought, that MTB-O could hardly be interesting for me ... But nearer the finish line that I was today the more I enjoyed the feeling.
Terrain was awesome ... Weather too ... On the airport, where there was competition center, there were some planes making acrobacies, moto-cross driver had their training on the way to the start ... The terrain was extreme for MTB-O ... There are not many such MTB-o maps lik this one ... With large number of small and smaller and tiny paths. Not very good for starters. I have been on the map with my trekking bike (most of other competitors had cross country or some similar bikes ranging from 1500 EUR and ... the sky is the limit :)) ... So, I was quite a bit skeptical about my chances ... It tourned out, this was not too big disadvantage, though, I could've made it a little better with normal MTB. Anyway - it was a Swedish start ... And 1 minute to prepare the map and make some route choice decisions ... Well - I could hardly manage it with my map in that time ... :) And I couldn't follow it for quite a while. I made one stop at the start control, and then a few more every 200 meters. Well - no need for Foot-O precision in MTBO ... I managed it better later. On the second control I met Miro (Slovenian MTB-O team leader) who started 2 minutes behind and who got ahead of me to the third. I made a little rout choice mistake to the 4th control, taking a narrow ride and not another, much faster paralel to it. I could be DSQ for what I did to 7th, because it was not quite clear in the forrest what is a path and what it is not and partly I wanted to cross a small gap between paths. I actually made a mistake then ... So, no big + for me. :) I had to stop and think a bit at 13th CP but everything else went just fine. The result is nice. 20 minutes behind the winner (in Foot-O the gap between real elite and me is usually another winning time). :) So, this is good. And since it was my first race on a funny bike ... I am satisfied. And by the way. Eneja shined today. She was 3rd in W ELITE, behind world champion Michaela Gigon and Hana Hana Bajtoaová from Slovak Republic, who finished 3rd in last year's World Campionship ... Eneja was only 4 minutes behind her. Maybe there is a way to get a Slovenian orienteer into top10 (and not bottom 10) on a World Championships anyway. :-) | ||
| Cycling warm up/down 25:00 [2] 4 km (6:15 / km) | |
| Some warm up before the race ... And a little bit of warm down after. | ||
Friday Apr 14 | ||
| Note | |
| (rest day) | ||
| What a lousy day it was ... it is. I spend last 2 days looking for standard 28" french type bike tube. Checked 4 stores in Ljubljana, 2 in Idrija ... Not to mention that there is no store, providing such accessories in my home town ... As it was in the 1980's ... Today - 25 years later - it's a disaster. Where are the sweet socialistic times, huh?
Ok. Enough ... It was a lovely day. I wanted to spend part of it on training, instead I spent 7 hours looking for the tube ... And the creme de la creme is ... When I finally got it and changed it an hour ago ... Guess what ... Bad tube ... And tomorrow is my first MTB-O ever ... Maybe I should walk or maybe it's a sign ... I am not sure ... Anyway ... I wanted to cheer myself up a bit by buying IrDA device for my Polar 625SX wrist unit. I analyzed yesterday's race ... It was fun ... I recorded altitude and heart rate yesterday and I could spot most of CP from the graph quite accurately. I am not quite sure about the CP10 yesterday (where I had a mistake on my map) ... I thought I'd lost around 30 seconds there, from the graph I'd say I'd lost at least 40 secs, but its more likely it was 1 minute ... Quite interesting. I also did some leg analysis ... I started with 5:30 per km in the park and had lousy times when there was a lot of uphill ... From 14' to 16' per km on those legs. I should improve that. Anyway - my HR was pretty constant during the training ... But it was 190!!! Is that normal!? There is enormous fell in HR on downhill ... Comes down to 170. Maybe this is a hint that I should be faster on downhill? Attackpoint should include possibility to upload images by the text! That would make it really useful ... Besides, I like to make my km time statistics for races and some analysis with that ... It would be fun to have such a feature added too. | ||
Thursday Apr 13 | ||
| Orienteering 38:56 [4] *** 4.25 km (9:10 / km) +225m 7:15 / km | |
| ahr:186 max:205 spiked:11/11c | ||
| I felt good running the course today ... However ... As it turned out, I didn't run that good. Most of the fellow competitors had half a minute or a bit more better time than I did. I made practically no mistake ... Took good route choices, just at 10 I lost around 30 seconds.
There was a lot up-the-hill running which I am not very good at and I thing here is the minus I had agains my fellow competitors. I was a bit lousy with reading the map ... If I didn't knew the terrain, I am not sure, how would I do. Anyway - I never really had to stop and read the map ... The whole race was quite smooth. Jure ran 6' better, which is 1.5' per km better. Hummm. :) | ||
| Running warm up/down 8:00 [2] 1 km (8:00 / km) +5m 7:48 / km | |
| Warm up before orienteering. | ||
Wednesday Apr 12 | ||
| Running intervals 28:33 [4] 6 km (4:46 / km) +10m 4:43 / km | |
| ahr:172 max:199 shoes: New Balance 1022 | ||
| My first intervals of the season ... Don't laugh. :-) Anyway. I did the usual lap on the PST, a bit more than 6km, quite a flat track. I started with 10' of warm up and then did 4 intervals of 2' and rest of 3'. I was trying to read the pulse on the Polar, but ... there was an unusual long histeresis of my heart beat vs. my velocity. I figured out that I was probably looking at the average HR all the time ...
Anyway - I thought that I really sucked today. I could hardly keep pace at 2' fast intervals and I ran really slowly on the rest phase. Overall - time shows that I wasn't bad at all. My PB on the lap is a bit more than 26' and I did 28'30'' today. I feel I could easily beat 26" mark, which would put me to 4'20'' per km. | ||
Saturday Apr 8 | ||
| Running (trail) 1:08:25 [3] 11.4 km (6:00 / km) +75m 5:49 / km | |
| ahr:164 max:185 shoes: New Balance 1022 | ||
| As the mists drifted away from the lake of Bohinj, there was a lovely spring sunny day ... Just as I wanted. The best opportunity to run around the lake ... Half of the run was on nice trail / road, partly covered in snow, half of the run was on the tricky, stony path ... Nice to train some running technique.
Additionally I did some uphill and some terrain intervals. | ||
Tuesday Apr 4 | ||
| Note | |
| (injured) (rest day) | ||
| Yet another day with no traning. Seems to happen quite often in last days. :( And my lower leg injury remains. Funny pain I can not define ... I hope it recovers soon. | ||
Monday Apr 3 | ||
| Note | |
| (rest day) | ||
| Let's rest today. :) Besides it is raining. | ||
Sunday Apr 2 | ||
| Orienteering (course setting) 1:15:00 [2] **** | |
| spiked:8/8c | ||
| Setting up controls in the lower part for OLP3 race. | ||
| Orienteering (course setting) 1:00:00 [3] **** | |
| spiked:6/6c | ||
| Setting up controls in the middle part for the OLP3. | ||
| Orienteering (picking controls) 1:20:00 [4] *** | |
| spiked:12/12c (injured) | ||
| Picking up controls on middle and lower part after the race. | ||
| C • =D 3 | ||