Training Archive: bubiIn the 30 days ending 2006-09-30:
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| 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 | S | |||||||||||||||||||
Friday Sep 29 | ||
| Running 43:24 [3] 8 km (5:26 / km) +115m 5:04 / km | |
| ahr:159 max:172 (sick) shoes: New Balance 765 | ||
| Running with Tina in the morning. I thought it would be tough after being sick for a week, but ... It was sort of OK. Have recovered well after ROT. | ||
Wednesday Sep 27 | ||
| Swimming 25:00 [2] | |
| Swimming in the sea. | ||
Sunday Sep 24 | ||
| Orienteering race (ROT) 1:51:00 [5] *** 9.3 km (11:56 / km) +170m 10:56 / km | |
| ahr:127 max:184 spiked:7/7c shoes: VJ Lops | ||
| ROT - 2nd day. Today we have really been fast, though the terrain was still tricky and partly impossible to run. We have been accurate and in the end there was simple orienteering and 2 kilometers of running only.
Though - DAY 2 was more technical - which in this competition means that there were some mapping task. 2 kilometers of track to be mapped in 1:10k (in 100m radius) and 1:1000 map (circle of 100 meters). We have been slow at drawing and also a bit worse than the winning team, so we finished 2nd with great score of over 3000, which is a rarity in this competition last times. I made the 1:1000 sketch. I was working for around 1 hour and 15 minutes for 0,063km2 of the terrain (circle of 100m radius) and didn't have the time for fieldchecking the whole area. I made 2 major mistakes, but I still got 105/150 points (best was 125). Except for some mapping it was my first sketch after quite a while and I am really satisfied with the result. | ||
Saturday Sep 23 | ||
| Orienteering race (ROT) 3:47:00 [5] **** 14 km (16:13 / km) +925m 12:11 / km | |
| ahr:140 max:199 spiked:13/13c shoes: VJ Lops | ||
| ROT - National scout orienteering championships on topographic map 1:25k. Finally I have been running with people, who know how to do things and finally there was a time, when I wasn't the chief of the team.
Anyway - todays orienteering was joined with SOM (Slovenian orienteering marathon) and organised by ex president of Slovenian orienteering federation. So - orienteering was a bit different than it used to be in the past. CP's have been set on the objects clearly visible on the terrain and on the map. We have been running with 2 maps 1:10k, 1 GPS, 1 orienteering map, covering CP1 and 2 in 1:10k. Terrain was partly steep, partly karstic, partly very difficult to run. Very demanding. We have been by far the fastest team on the track. We have really been fast and time 16 minutes something per kilometer does not tell the story. We arrived almost 1 hour early to the bivac, and we have still been quite slow in the last few kilometers. Great team work. The only mistake we made was to CP1, when GPS guy ran forward, not following the map. We solved this problem fast and have been practically nailing al the CP's (even when GPS was not working properly). Technically we have been a bit weeker than the winning team, but finishind 2nd in the DAY 1 was great for me. And ... When after 6 hours of being on the track (there were also some mapping and other assignments on the track) I managed to run a full sprint of around 700m in the geocaching task I started to think of myself as an "animal". ;) Well, I am quite pleased with my performance. | ||
Thursday Sep 21 | ||
| Running warm up/down 12:51 [2] 2.45 km (5:15 / km) +5m 5:12 / km | |
| ahr:160 max:181 shoes: New Balance 765 | ||
| Warm up and warm down before tempo run. In the warm up I did one acceleration to 4:20 per kilometer just to check how I felt. | ||
| Running tempo 20:00 [4] 4.6 km (4:21 / km) +5m 4:19 / km | |
| ahr:180 max:193 shoes: New Balance 765 | ||
| I ran the tempo run "prescribed" by Simon. I felt good but had no feeling of how fast I was running. I decided to make a tempo around 4:20 or 4:15, which I thought would suit my HR limits.
I have been running on PST with my Polar footpad to check pace. First observation: Polar equipement seems to get electronically rusted if not used. Footpad was working quite well today, I don't remember having any problems with HR monitor lately. This is good. Second observation. Footpad seems to have a histeresis of around 40 seconds to adopt to the real tempo which makes following the pace really a tough job. It seems to adopt easier to slowing down than to accelerating. So - you have to make a tempo and then slow it a bit to get to the pace you want. Ok - so much about high tech. Now about running. I felt confident at 4:20 per kilometer. It made my pulse up to 180bpm. At the end of the 20 minutes interval I was getting a bit slower, so I accelerated. I observed this acceleration was more of a phase shift. This means I started to run completely different. Muscles more intense, running more contolled, steps very firm. But I was also much faster - form 3:47 to 4:10. My pulse went up to 190, this is why I slowed down a bit, but my pulse was still up and over 180bpm till the end of the tempo run. It would be great to be able to adopt this "phase shift" in my running, which just might be the goal of the tempo intervals. But I need to get a bit stronger to be able to keep the fast pace. My theory is that such running is most efficient from the energy point of view. Most distance for least calories. Anyway - this exercise made me quite tired. | ||
Monday Sep 18 | ||
| Running 55:42 [4] 11.6 km (4:48 / km) +20m 4:46 / km | |
| ahr:169 max:190 shoes: New Balance 765 | ||
| Running two standard laps on PST. Have been faster than usual, though I have run normal tempo. In the end I have been thinking about next season and running faster subconsciously. First lap: 27:56, second lap: 27:46, though I have been 30 seconds behind in the first kilometer.
I felt good though a bit bored running alone. I am completely soaked in sweat, comming back. | ||
| Running warm up/down 5:00 [2] 0.5 km (10:00 / km) | |
| shoes: New Balance 765 | ||
| Warm down ... | ||
Saturday Sep 16 | ||
| Running 49:50 [4] 10.1 km (4:56 / km) +150m 4:36 / km | |
| ahr:176 max:193 shoes: New Balance 765 | ||
| I made another lap today on Golovec. I have been using my Polar footpad that I hadn't in a while. It happened to me a few times that wrist unit lost signal from foot pad for a while "costing" me 350 meters of distance, which is not so little in 10km. I had to correct data manually on the computer.
I had haavy legs again when starting, and also after half ot the track, they still felt heavy. Otherwise time is good. I felt like running around 4:40 on flat easily. | ||
Thursday Sep 14 | ||
| Cycling 40:00 [2] 12.5 km (3:12 / km) | |
| Cycling to Tina and back. | ||
| Running 43:35 [3] 8.1 km (5:23 / km) +75m 5:09 / km | |
| ahr:160 max:187 shoes: New Balance 765 | ||
| Running with Tina on Ro~nik. We were a bit faster than usually, but we had very heavy legs. I have no idea, why. I ran a bit more uphill than usual. | ||
Monday Sep 11 | ||
| Cycling 40:00 [3] 12.5 km (3:12 / km) | |
| Cycling to Tina and back - standard. | ||
| Running 44:05 [3] 8.25 km (5:21 / km) +80m 5:06 / km | |
| ahr:153 max:190 shoes: New Balance 765 | ||
| Standard lap on Roznik - I ran partly faster than Tina and Kovax and made some back loops and extended the length a bit ... Otherwise - easy - I felt a bit heavy legs after yesterdays race (I also felt my knees yesterday!), but running was good. We were slow. I ran 2 uphill intervals, bringing my pulse up to 190.
I felt really week with the first fast interval. The same feeling I had in the first lap of testing on Saturday. | ||
Sunday Sep 10 | ||
| Orienteering race 1:19:01 [4] *** 5.46 km (14:28 / km) +370m 10:49 / km | |
| ahr:175 max:189 spiked:14/14c slept:2.0 shoes: VJ Lops | ||
| OLP8 race. I was very pleased with my running today. At least for the most of the course. I have been accurate, made no mistakes, stuck to the plan, etc. Evertyhing was fine, except the organisers misplaced one control (6) and that I made a big mistake to one quite simple control (11). Besides - checking later with others - I was qute pleased, despite the fact that Simon has beaten me by 13 minutes.
Anyway - to the first I got distracted and ran slowly - unsure about it. To the second I took the path around; I guess it was a good route choice. Third - I went over the hill, I think it was fast anyway. Fourth - I tried to use my magnifier lens, but found out it is useless. Fourth was the first control put into the hard karstic part. I had no problem adopting to the terrain. Before third Sandi caught me up (started 4 minutes behind me), but he had some problems with the karst. he came out of the fourth after me, but I made a little mistake to the fifth. So, he was in front of me until the sixth, where my route choice was better again (he ran around over the path). But sixth was not there ... So we left the area, where it should be, together. By the way - I ran perfectly today - following the detailed map at all times, so I was 100% that I am at the right spot, when I came there. No doubt. 7th was nice again - I ran really good through the holes, following the map perfectly! Similar to 8. I have beaten Sandi to the 9th - again - technically much better. He got way of. I did OK to 10, but then ruined everything to 11th, where I did a 10 minutes mistake. I went perfectly at first but old map made me doubts about the clearing (which was really very green now) and I didn't se the control. There were also many paths etc. there. Anyway - I have been a few meters from the control ... To the finish it was smooth, I just made a bad route choice to 12, where I didn't follow the clearing, but the path. Without mistakes I would ran around 10 minutes per km, which is decent for this terrain. Andraz ran 55 minutes, Simon ran 65 minutes, Sandi ran 4 minutes better than me. We finished together. An observation ... I ran half of the track together with Sandi, mostly behind him since he was faster, but practically always looking at the map and mostly making better orienteering/routechoice decisions than him (except to the last control). Very confident ... Which is really good and something that I have been following for a while now. I just need to get faster ... With running and reading ... | ||
| C • OLP8 2 | ||
| Running warm up/down 5:00 [3] 0.88 km (5:41 / km) | |
| shoes: VJ Lops | ||
| Warm up before the race. I was doing some organisational stuff ... | ||
| Note | |
| I've hurt my leg again today. I regularly get a bracnh or a stone one feet under my knee. Powerful impact into the bone. I have to start wearing gaitors again to all karstic terrains!!! | ||
Saturday Sep 9 | ||
| Hiking 25:00 [2] | |
| shoes: New Balance 1022 | ||
| Walking up and down to/from Lamek. | ||
| Running warm up/down 16:00 [3] 2.8 km (5:43 / km) +10m 5:37 / km | |
| weight:87kg shoes: New Balance 1022 | ||
| Warm up and warm down before testing. One distance (1.4km) per session. | ||
| Running race (testing) 10:51 [5] 2.8 km (3:53 / km) +10m 3:48 / km vdot: 49.3 | |
| ahr:196 max:217 slept:8.0 weight:87kg shoes: New Balance 1022 | ||
| We made club testing at Lamek. It was the first club test, quite unofficial. There were 4 of us - Simon, Alea, Nejc and me. We ran double distance at Lamek - 2.8km, 10m of ascent (maybe a bit more) on the track, nice firm path with some stones ... A bit up and down.
I ran to my limits with average pulse around 200!!! Who runs that?! Start was too fast for me, running after Simon. I felt really week for the first 400 meters. I started last, then overtaking Alea after first and Nejc after second turn. Simon ran good, he made a distance in the last turn, when I got tired and couldn't run. Simon: 10:02 Nejc: 11:16 Alea: 12:00 First lap was: 2:26 Second + third: 5:33 (average - 2:41.5 per lap) Fourth: 2:52.6 | ||
Wednesday Sep 6 | ||
| Note | |
| rhr:60 | ||
| Running 57:08 [3] 9.8 km (5:50 / km) +85m 5:35 / km | |
| ahr:156 max:175 shoes: New Balance 765 | ||
| Easy running on Roznik with Tina. Standard lap + one small lap in the end. Felt good. No problems with knees. | ||
| Cycling 40:00 [2] | |
| Cycling to Tina and back. | ||
Monday Sep 4 | ||
| Running 33:04 [3] 5.5 km (6:01 / km) +20m 5:54 / km | |
| ahr:162 max:201 shoes: New Balance 765 | ||
| Slow running on Ro~nik with Tina and Kovax. After 60% of the track I decided to speed up and ran alone the rest of the course. I needed 13 minutes for around 3.2 kilometers and 60m of ascent, whics seems quite decent. I enjoyed the speed and I kept my pulse at around 190 for all 13 minutes. I feel good now - after running. I ended up with a bit of warm down. | ||
| Running 13:41 [5] 3 km (4:34 / km) +60m 4:09 / km | |
| ahr:186 max:201 shoes: New Balance 765 | ||
| The fast interval, described before. I think this might be a good testing lap for me. | ||
| Cycling 40:00 [3] | |
| Cycling to Tina and back. There fast - pulse up to 160, back slowly. | ||
| Note | |
| I felt like resting the last weeks of August. With september I am starting a new cycle. Beginning with 4 basic exercise runs per week (45'-60'). | ||
Saturday Sep 2 | ||
| Note | |
| rhr:54 | ||