Training Archive: bubiIn the 30 days ending 2006-06-30:
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| 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 | M | T | W | H | F | |||||||||||||||||||||||||||||||||
Thursday Jun 29 | ||
| Event: EYOC 2006 | ||
Wednesday Jun 28 | ||
| Note | |
| In the races in Italy there was some mistery to me - how they calculated winning times. There was some variable called (kmsf). I found the definition (italian):
I parametri considerati sono: la LUNGHEZZA L del percorso (in km) e il DISLIVELLO D (in hm!) riportati dagli Organizzatori nel programma di gara [esempio]. La formula per il calcolo è semplice: kmsf = L + D Esempio: lunghezza del percorso: 3.650 mt, dislivello: 120 mt (=1,20 hm); kmsf=3.25+1.20=4.85. So - kmsf is length of the course, to which we add ascent in meters, multiplied by 10. And Italian FISO strictly uses this as a measure for league and N.C. winning time calculation. I have often been frustrated by my slow km times, while comparing them with the people abroad. Though - I might try to use this formula for calculating my speed in the future. | ||
| Running 1:10:09 [4] 13.5 km (5:12 / km) +35m 5:08 / km | |
| ahr:153 max:179 shoes: New Balance 765 | ||
| Someone stole the moon! I swear it! I caught a glympse of it yesterday, but ... The last two weeks I train a bit more, late in the night ... There is amazingly no moon. Funny feeling.
I was tired today. I didn't feel like running, but I made the training anyway. I am afraid what Simon would say otherwise. ;) What Simon says, that we do! :) Anyway. I was thinking about running 15km's instead I shortened the last lap since I was very slow ... I ran exactly 70'. Good timing. ;) I am all sweaty and tired, writing this. Anyway - its all about the smells late at night in a hot month of June. Previous week it smelled of lime. Really hard. Running after a T-storm it almost felt like having a huge pot of lime tee all around you. This weeks there are some sweeter scents in the air ... Or maybe it is just me. ;) Anyway - part of my lap is bad smell. Some sewers or something rotten ... Well - seems like I run too much since I have no other more clever thoughts in my head. | ||
Tuesday Jun 27 | ||
| Cycling warm up/down 14:41 [3] 5.4 km (2:43 / km) +15m 2:41 / km | |
| ahr:135 max:159 | ||
| Cycling to Tina. Relatively fast. | ||
| Running 1:07:55 [3] 11.5 km (5:54 / km) +95m 5:40 / km | |
| ahr:155 max:180 shoes: New Balance 765 | ||
| With Tina & Kovax on Roznik. Ran one lap with one additional loop and back to the apartment. Got a bit lost in the streets on the way back. We ran quite easy at first and then accelerated a bit. I felt comfortable. During the run I did two a bit longer up-hill accelerations. I REALLY enjoyed those! Otherwise it was nice too.
It was the first time to run with new shoes. I still felt my knees, but no pain. However, I prefered my older shoes when I bought them - felt like they were softer for my knees. We will see ... | ||
| Cycling warm up/down 22:15 [2] 6 km (3:42 / km) +10m 3:41 / km | |
| ahr:121 max:148 | ||
| Easy cycling back home. Feels good to warm down on the bicycle. | ||
| Note | |
| New shoes ... New place for a blister. Never had one on the inside of the foot. ;) | ||
Monday Jun 26 | ||
| Note | |
| rhr:60 | ||
| Not feeling tired today after yesterdays race, which is good. No problems at all ... One more notice - I didn't have any problems with my knees during last weekend orienteering ...
This might be a good thing - and I received my new running shoes today ... Old ones were worn out, I think. I hope, this helps me with my knees. | ||
| Note | |
| (rest day) | ||
| Have been on the EYOC meeting, finishing late, came home with a ton of work ... Worked until early morning ... No training today ... I will postpone my whole cycle for 1 day. | ||
Sunday Jun 25 | ||
| Running warm up/down 5:00 [3] | |
| Simple warm up before the race. Just basic, since it was long distance and I knew I would be out there quite a while. ;) | ||
| Orienteering race 1:55:04 [4] *** 9.1 km (12:39 / km) +345m 10:38 / km | |
| ahr:160 max:186 spiked:16/16c | ||
| Coppa Italia, I ran HA. The race was held on a 1:15k map, which I am not used to. I made an awful mistake to first control. Totally lost contact with the map and then panicked ... This was a 8' leg, but I used 26'. To the 2nd control I ran after Danish elite girl (those Danish girls would deserve some additional comments here ;)), also to 3rd I ran after her, but she made a little mistake and also Diego Milani from Padova caught up with me. The three of us ran more or less together to 4th, approaching it each from different direction. I was the last there, but I was the only one to run directly. 5th was no problem, I was in the lead again. To the 6th I made a good route choice (it was a long leg - around 2km's and quite some ascent. Didn't have any power to run the uphill. Anyway - near the control I had a little bit of problem on microlevel, but so did my "partner" runner. To 7th I made a little mistake, but not too much. 8th was a diosaster again. This was a 3' leg, very obvious, but I misread the contours and got a bit clumsy with the map ... Lost 15'. To the 9th 2' mistake. I made a bad route choice to 10th. Taking some additional up-hill - 1', otherwise perfect (it was a simple one). 11th with no problem. To 12th 30s of mistake. 1' to 13 - otherwise good. And I ran the last loop perfectly. Fast, concentrated, reading and remembering the map very well.
It was a great race on a great map and even greater terrain. With 37' of mistakes less it would've been a great race too. So instead of running under 9' per km I ran 12,6. ;) Oh, yes - the Danish team. Great guys and great girls. Tall and strong. Girls too. ;) And additionaly - blonde and pretty. ;) | ||
Saturday Jun 24 | ||
| Running warm up/down 15:00 [3] 2.5 km (6:00 / km) | |
| Warming up before sprint competition. | ||
| Orienteering race 23:38 [4] *** 3.13 km (7:33 / km) +65m 6:50 / km | |
| spiked:10/10c | ||
| Joining Italian national orienteering event was a nice experience. Everything has been held in Marcesina, on the altiplano of Asiago that is a really big altiplano at 1000-1300m a.s.l. It was nice and not so hot (it was 32 degrees in the low land).
Event itself was big - lots of noise, lots of people. Some technical stuff was not so great though (no working clock on the start). The sprint itself was a shitty event. I hated the map. It was not well made at all. At least for me. ISSOM 1:5000 contains no more information than ISOM 1:15000 that we used on the other day except that the contour lines are interpolated at 2.5m. Well - others didn't find the map that scandalous but the course setting. 10 controls - only azimuts ... All the way. Not a sprint really. Anyway - I did 3:30 mistake at CP4. It was my usual mistake. I didn't run a bit more uphill, but rather took the lower contour pass with the compass, that blew me way off target. 30 degree mistake. Samo overtook me there, but I caught him up at CP9. I finished 10 minutes something behind the big star - Chris Terkelsen. It's always a thrill for me to run the same courses as the big orienteering stars. With this World Champion I did relatively better than I did in the Slovenian N.C. in relay, in 2004, where Emil Wingstedt ran. ;) Relative factor then was 2.53 ;), now only 1.78. But - this was sprint, so ... ;) Ok ... Let's leave this out. What I mean is it is great that there are races where you can compare yourself against the best in orienteering event if you are only the very bottom of Slovenian "elite" elite. ;) | ||
Friday Jun 23 | ||
| Note | |
| rhr:57 slept:3.0 | ||
| Running 45:00 [2] 5 km (9:00 / km) +140m 7:54 / km | |
| ahr:124 max:175 shoes: New Balance 1022 | ||
| Easy evening jogging with Samo & Jerca. Part up the hill, part on the road ... We were walking quite some distance. And yes - we arrived at Ostello Ekar near Asiago for Italian N.C. in Sprint and long-distance for Coppa Italia. | ||
Thursday Jun 22 | ||
| Note | |
| rhr:63 | ||
| I finished yesterdays training at 30minutes past midnight ... This mornings HR is 10 beats bigger than yesterdays ... | ||
| Running intervals 1:13:43 [4] 15 km (4:55 / km) +25m 4:52 / km | |
| ahr:158 max:185 shoes: New Balance 1022 | ||
| I ran intervals today with my Polar wrist unit. I ran 10' of warm up, 8 times 5' intervals (up to 85%HRmax) with 2' pause and 5' and something of cooldown. I took it a bit easier than the last time and it felt much more fun, besides I didn't have problems running. I was under impression that I'd set my wrist unit for 10 intervals but I ended with 8 somehow. I am not sure. Though - this was ideal for the 2 enlarged lap distance. Also timing was OK.
Notice on my knee injury. It seems like knee feels better when it is warm. I had it warmer tonight and it didn't hurt most of the exercise. Last time I felt my knee was cold and it hurt. The enlarged lap is good. It seems it's around 7.5km long, so this means 15km in 2 laps, which is good. Anyway - I felt a bit of discomfort by the end of the run, feeling my food in the stomach and being digested ... Made funny plumpy noises. ;) Should avoid eating bigger meals before intensive training. I ate at 18pm, and ran at 23:30. Hmmm ... Damn. Maybe I should just eat a bit less in general. ;) One more notice. I had a few problems with Polar during the run ... It filtered out the big jumps by itself, however, some remained in the curve. Seems like there is a problem when I am all soked in sweat - the readings are not accurate anymore. Looks like my chicken-like breasts make a bit of problems. And one more notice. When setting intervals on Polar - you can not set HR limits for recovery period which makes polar do his annoying beeps if the lower limit is set too high (I had it on 150). Have to find out what to do - either I should use HR based recovery or drop the lower limit. | ||
Wednesday Jun 21 | ||
| Note | |
| rhr:53 | ||
| Running long 1:11:21 [3] 13.59 km (5:15 / km) +30m 5:12 / km | |
| ahr:153 max:185 | ||
| I made a long run today. I was scheduled for intervals, but I figured out I'd do them tomorrow. I did a bit longer run today as usual, but I ran really slowly. I used 32 minutes for the first lap (6km). I extended the second lap a bit.
I felt my knee in the beginning of the run but then later - in the second loop, I felt more and more pain. Pain itself doesn't bother me, I am just not sure if there is some additional damage done to the knee ... Anyway - it felt comfortable running at this pace, I felt I could run like this quite a while ... Hours ... I am tempted to try this sometime ... Though I think 21km for the small marathon is within my reach at this moment. My pace is 5:15, but I think I could accelerate in the last kilometers quite a bit. I also did some faster intervals every 5 minutes, for 100 or a bit less meters I streched my steps. I did 200m of very fast sprint 5 minutes before ending the run. I felt good and really fast. | ||
Tuesday Jun 20 | ||
| Note | |
| (rest day) | ||
| I went to the concert in the evening today ... And before I knew it was way over midnight ... So I skipped the training ... I also have 2 races during the weekend in Italy so I am not sure about the Friday run. | ||
Monday Jun 19 | ||
| Note | |
| (rest day) | ||
| Study, EYOC meeting, Cerkno Cup stuff ... | ||
Sunday Jun 18 | ||
| Cycling 36:00 [2] 11 km (3:16 / km) +20m 3:15 / km | |
| Cycling to Tina and back. | ||
| Running 46:15 [3] 8.5 km (5:26 / km) | |
| ahr:155 max:172 shoes: New Balance 1022 | ||
| I was still quite tired (with heavy legs) from yesterday's cycling, so I had a bit of trouble running. Besides - it was around noon and extremely hot, so we only ran inside the forrest. | ||
Saturday Jun 17 | ||
| Cycling warm up/down 30:00 [3] 12 km (2:30 / km) +60m 2:26 / km | |
| Cycling to Urh. | ||
| MTB-O race 1:34:14 [4] *** 16.5 km (5:43 / km) +480m 4:59 / km | |
| ahr:163 max:196 spiked:15/15c | ||
| I almost overslept the race today ... Phone woke me up an hour before I should get on the track. No problem. ;) Anyway - I didn't enjoy todays race too much.
1. I had mechanical problems whith my bike. I damaged second upper gear and could only cycle extremely fast or extremely slow. This was not too good. 2. I had mechanical problems with my mapholder - screws got loose in the middle of the track. 3. There was too much uphill. I am not strong there. 4. There were two almost identical laps and I changed many controls. 8th and 3rd, etc. Happened 3 times. Anyway - I was racing hard and I enjoyed a few legs, so ... I might come again. ;) And yes, Sandi's beaten me for 30 minutes ... Oh, well ... | ||
| Cycling warm up/down 45:00 [2] ** 17 km (2:39 / km) | |
| Cycling from Urh to BTC (lunch) and home. Felt a bit tired. And well - where did I cycle?! I know all the gardens in the eastern part of Ljubljana. ;) | ||
Friday Jun 16 | ||
| Cycling 1:09:00 [2] 24.5 km (2:49 / km) +80m 2:46 / km | |
| ahr:120 max:180 | ||
| Cycling from centre to Smartno and back. | ||
| Hiking 20:00 [3] | |
| To Smarna gora. | ||
| Note | |
| Simon suggested me to do intervals in a manner to reach 85% HRmax at 5th repetition; starting slower. 85% HRmax is the upper limit. I should take notice of the distance, which is ran during the interval, which should be approximately the same in every repetition. This makes quite some sense regarding notices from the first interval training.
I could also make 3' rests, which I do not find necessary nor appealing. There was one more contradictory advice: with each interval training I should make the rest intervals a bit shorter (10" per training). I guess I will keep to 2' rest intervals and adjust the intensity according to what has been said; then I will work on shortening the rest period. | ||
Thursday Jun 15 | ||
| Note | |
| (rest day) | ||
| Rest day ... | ||
Wednesday Jun 14 | ||
| Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: New Balance 1022 | ||
| Warm up and warm down before and after interval training. | ||
| Running intervals 52:00 [5] 11 km (4:44 / km) +25m 4:40 / km | |
| ahr:161 max:185 shoes: New Balance 1022 | ||
| Did first real interval training in a long time ... It was a lovely - one of the first this year - June night, very dark, without the moon in the sky, there were thousands of light bees in the air, it was cool yet stil nice and warm ... Great time to run, but I just didn't enjoy it.
I had to push to hard for the 85% HRmax intervals (5" and 2" rests). It was no fun. In the beginning (it looks like I should warm up a bit more) I had to run like crazy to get my heart beat up to 180 and in the end - my run was no faster than my usual long runs ... Anyway - I feel sort of satisfied after 14km-s today. ;) | ||
Tuesday Jun 13 | ||
| Cycling 40:00 [2] | |
| Easy cycling to Tina and back. | ||
| Running 56:14 [3] 9.5 km (5:55 / km) +85m 5:40 / km | |
| ahr:159 max:184 shoes: New Balance 1022 | ||
| I am starting training by a programme set by Simon. It should last until WUOC 2006. First two weeks are easy. Lots of long runs at 75% HRmax and one session a week with 10x5min intervals with 2 min rests.
Anyway - today I ran with Kovax and Tina. Easy lap with a few acceleration intervals. | ||
Sunday Jun 11 | ||
| Orienteering race 55:25 [5] **** 3.87 km (14:19 / km) +275m 10:34 / km | |
| spiked:15/15c | ||
| I felt quite good today despite all the efforts from the previous week and from yesterdays controls picking/setting ... I ran practically glued to the map, except that I wasn't careful while reading control sequence. I came to 12th instead to 1st and to 9th instead to 6th.
I lost a bit of time. To the 6th I had a few problems. It was in the green, I came (according to the map) into range of 10 or 20 meters and then missed it (went to high). Lost a minute or maybe even 2. Then I got distracted to 8th. Didn't read map too good and followed the great depression to the north instead going around to the west. Better route choice would be to the south. I also lost 1:30 to the 13th, while looking for it on microlevel - however, it was not set up very good (there might also be problem with the map). Alltogether for around 4 or 5 minutes of mistakes. Still not enough to beat our club's champion. ;) Next year maybe. Though - I am really satisfied with the race all mistakes have been minor and 2 of them not even real mistakes just confusion near the control. | ||
| Orienteering (controls picking) 40:00 [3] *** 3 km (13:20 / km) +140m 10:49 / km | |
| spiked:6/6c | ||
| Picked up 6 controls after the race, did most of the height from the race (2 steep hills). I was completely worn out after this - I really felt tired and I could hardly make it home. | ||
Saturday Jun 10 | ||
| Orienteering race (setting controls) 1:35:00 [3] ***** 3 km (31:40 / km) +120m 26:23 / km | |
| ahr:148 max:185 spiked:10/10c | ||
| Setting up controls on difficult terain for Slovenian NC in middle distance (I was also the competition leader). My part was the most hilly one. All the controls and orienteering went quite smooth, but I did have trouble finding one control that I've set in previous preview session but was corrected by SOF official.
Interesting remark - it is quite difficult to change terrain percepcion, after you study the map carefully and when you set your mind. The map was, however, quite detailed and difficult to read and there were some minor inaccuracies on the terrain. After I finished my controls I checked some on the other part of the terrain (being set by Leon) and then continued to competition centre. | ||
| Orienteering (controls picking) 1:30:00 [3] *** 4.5 km (20:00 / km) +50m 18:57 / km | |
| ahr:156 max:188 spiked:11/11c | ||
| Picking up controls that I set before and one additionally from Blaz's round. Then trying to find another control from his circle, that was wrongly drawn on the master. I was trying to find out, where the mistake was since I've been on the terrain 14 days ago, but wasn't able to find the right control.
I did 5 controls without the map, just remembering the terrain. It went quite OK. | ||
| Running intervals 30:00 [3] 5 km (6:00 / km) | |
| I did quite some running today - from parking to the competition centre. ;) There and back and there and back. | ||
| Orienteering (controls picking) 10:00 [3] 0.7 km (14:17 / km) +30m 11:46 / km | |
| Picking the one missing control, that was left in the terrain. | ||
| Orienteering (picking) 35:00 [3] ** 3.5 km (10:00 / km) +60m 9:13 / km | |
| spiked:7/7c | ||
| Picking course in the morning and picking in the evening. | ||
Friday Jun 9 | ||
| Orienteering 1:30:00 [1] ** | |
| Making some easy orienteering in Dolenjske Toplice - leading a group of students over the hill and into the village and back to the camp. | ||
| Orienteering race (control setting) 1:00:00 [4] ** 3.6 km (16:40 / km) +30m 16:00 / km | |
| spiked:9/9c | ||
| I was setting up course for the competition of students in Dolenjske Toplice. Nice course, not much of orienteering though. | ||
| Orienteering (controls picking) 15:00 [5] ** 1.5 km (10:00 / km) +30m 9:05 / km | |
| spiked:3/3c | ||
| Piciking up 3 controls near the camp. | ||
Thursday Jun 8 | ||
| Mapping 3:00:00 [1] ***** | |
| I finished map making in Dolenjske Toplice with Blaz and partly alone. | ||
| Orienteering (control setting) 30:00 [3] ** 2.5 km (12:00 / km) +50m 10:55 / km | |
| spiked:7/7c | ||
| Setting the training course. | ||
| Orienteering 13:30 [4] ** 2.3 km (5:52 / km) +30m 5:31 / km | |
| Checking the training course in the afternoon. | ||
| Orienteering 25:00 [3] ** 2.5 km (10:00 / km) +50m 9:05 / km | |
| spiked:7/7c | ||
| Picking up training course. | ||
| Orienteering (teaching) 2:00:00 [1] | |
| Some basic beginners orienteering - showing students some basics. 2 times 1 hour. | ||
| Basketball 15:00 [3] | |
| Some basketball - alone. | ||
Wednesday Jun 7 | ||
| Mapping 3:00:00 [1] ***** | |
| Mapping alone and with Blaz and Nace. | ||
| Orienteering (teaching) 2:00:00 [1] ** | |
| Easy orienteering for teaching beginners. | ||
| Orienteering (controls setting) 30:00 [3] ** 2.5 km (12:00 / km) +50m 10:55 / km | |
| spiked:7/7c | ||
| Setting training course in the morning. | ||
| Orienteering 20:00 [3] ** 2.5 km (8:00 / km) +50m 7:16 / km | |
| spiked:7/7c | ||
| Setting controls for the afternoon session. | ||
| Volleyball 30:00 [2] | |
| Did some easy volleyball playing. Professors vs. students. It was a tie. ;) Though - I guess, students had a good time celebrating partial (and legitimite ;)) victory. | ||
| Basketball 15:00 [3] | |
| Some easy basketball ... | ||
Tuesday Jun 6 | ||
| Mapping 2:30:00 [1] ***** | |
| Mapping in Dolenjske Toplice. School map "Mojca" (1:1000; Slovenian version of Swiss sCOOL standard) - very detailed permanent camp map. Based on ortophoto and TTN5, but we mostly measured everything on the terrain. Basic maps were prepared by me - starting lines set by Nace, then we continued all three of us with Blaz. | ||
Monday Jun 5 | ||
| Orienteering (lecture) 1:15:00 [1] | |
| This was no training - just a lecutre about orienteering featuring Tero's videos, Catching Features demo, some Powerpoint slides, lot's of talking (also boring) and some of my smelly equipement that nobody seemed to like (my gaiters, my suit, my shoes ;)). | ||
| Orienteering 30:00 [2] ** 1 km (30:00 / km) | |
| Terrain checking with Jerneja for afternoon orienteering session with students. Map: slovene basemap (TTN5) with some very very rought terrain check. | ||
| Orienteering 1:15:00 [1] | |
| First orienteering session with students. I have been devastated by the map and the "teaching" I had to do with it. It was lousy and I felt like nobody could ever like orienteering, if meeting it with such a map ...
Anyway - Bojan has the whole terrain in Dolenjske Toplice mapped, but he just wouldn't let anyone have the map and would not even accept the money for it. Well, "JeB" is his right nickname. ;) | ||
| Orienteering 30:00 [4] ** 2.3 km (13:03 / km) +50m 11:46 / km | |
| spiked:7/7c | ||
| Controls setting for the afternoon training session. I was first time on the terrain and I had no problem setting the controls. Terrain was quite obvious and the rough reambulation just did the job ok. However - this was not much of the orienteering - more like running with 2 route choice decisions. | ||
| Orienteering 20:00 [4] 2.3 km (8:42 / km) +50m 7:51 / km | |
| Controls picking. | ||
| Basketball 1:30:00 [4] | |
| I played some basketball after a long long time. It felt nice. Mostly 1-1 with Nace and also with Blaz. It was hard and I found out, I've lost my creativity in the 1-1 play. ;) | ||
| Note | |
| I went to the "Week of Sport" (including orienteering) of the Idrija high school. I've replaced another club member that usually took this role.
It was my first time with this group, though it was partially my wish to participate there. Especially this year, since there have been quite a few of our club youngsters. I expected some easy orienteering sessions, some time for running/orienteering training and some easy and non-systematic cross-training sessions. My plan was also to create a school map that would be a good teaching accessorie in the years to come. We've been stationed in the "Mojca" camp in Dolenjske Toplice, providing nice infrastructure for plenty of outdoor activities. Riding, tennis, orienteering, biking, kayak, etc. The team of trainers/professors was nice - lots of my high school year class mates (which was quite funny, amazing and also satisfying). | ||