Training Archive: bubiIn the 31 days ending 2006-07-31:
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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 | M | ||||||||||||||||||||
Sunday Jul 30 | ||
| Basketball 3:00:00 [5] | |
| shoes: New Balance 1022 | ||
| This was a rough day. Knee was allright! | ||
| Tennis 1:00:00 [3] | |
| shoes: New Balance 1022 | ||
| Who thought I would play tennis? ;) I ignore this sport for all the snobs that practice it in our little town, but this time it was nice. | ||
Saturday Jul 22 | ||
| Note | |
| (rest day) | ||
| Resting my knee ... :( | ||
Friday Jul 21 | ||
| Cycling 1:07:28 [3] 22.37 km (3:01 / km) +50m 2:59 / km | |
| Cycling to Tacen and back. Easy. | ||
Thursday Jul 20 | ||
| Cycling (24310) 2:43:13 [3] 60.5 km (2:42 / km) +670m 2:33 / km | |
| ahr:132 max:170 shoes: New Balance 1022 | ||
Monday Jul 17 | ||
| Rowing 2:00:00 [2] | |
| Rowing with kids on the Krka river. A few kilometers. Nice - and rest for the legs. I still felt my knee!!! | ||
Sunday Jul 16 | ||
| Running warm up/down 15:00 [3] 1.5 km (10:00 / km) +20m 9:22 / km | |
| Orienteering race 1:44:34 [4] **** 7.55 km (13:51 / km) +350m 11:15 / km | |
| ahr:160 max:182 spiked:21/21c (injured) | ||
| I made a quite a few mistakes in last race of OO.cup (0', 1:30, 1:00, 0', 1:00, 7:00, 0', 4:00, 1:00, 0', 0', 0', 0:30, 0', 0', 0', 0', 1:00, 6:00, 5:00, 0', 0', 0'). Quite some mistakes. 21 minutes. But regularly and I was slow therefore. In the end - my knee sort of failed. Excessive pain ... Felt like I won't be able to train a few days or maybe even a few weeks?! I need to make some leg analysis. | ||
| Cycling 2:50:54 [3] 60 km (2:51 / km) +430m 2:45 / km | |
| ahr:138 max:162 shoes: New Balance 1022 | ||
| I was completely worn out from the OO.cup ... I had constant wind in my chest. It was quite a struggle. I was all dizzy by the end of the trip. | ||
Saturday Jul 15 | ||
| Running warm up/down 15:00 [3] 1 km (15:00 / km) +20m 13:38 / km | |
| Warm up before competition. Combined with streching. | ||
| Orienteering race (long) 2:20:26 [4] ***** 8.95 km (15:41 / km) +580m 11:51 / km | |
| ahr:166 max:182 spiked:24/24c | ||
| Now - today's race counts as the most difficult race I've ever done. 9 km of length might be misleading. it was 9km on Stonah map, for some people maybe the most difficult slovenian map. Winner ran below 9 min/km, but ... This was world class elite.
Anyway - once during the race I lost contact with the map, but I had luck - followed some guys from M35 to my control. Otherwise I studied map a lot and ran very safe. I did quite some mistakes thoug: 1:30 to first, 2:30 to second, 0:30 to the third, ran safe to 4th, but lost 2:00 on a bad route choice, 1:00 to fifth ... Didn't follow the map to 8th, but minor loss - 3', 0:30 to 9th, safe route choice to 10th, 0:30 to 12th, 0:30 to 13th, 0:30 to 14th, 0:15 to 15th, 0:15 to 16th, talked with Daniel on waterstop to 17th, 1:00, safe to 18th, no loss, but slow, another waterstop to 19th, 0:30, searched a bit for 23rd, 1:30, then ok. Alltogether: 16'. Not really much for such a map. Anyway - I am pleased with the race. Not too much mistakes. I went slow, but I went on for 2 hours and 20 minutes. The longest race ever. I intend to run around 2 hours and something on WUOC - according to the terrain in the long distance (13,5km). My endurance seems to be OK now. My legs hurt a bit, but I think tomorrow I will be allright. The winner ran around 1:20 today. Salopek ran 15' better then I did. | ||
Friday Jul 14 | ||
| Orienteering race 1:10:06 [4] ***** 4.03 km (17:24 / km) +200m 13:56 / km | |
| ahr:170 max:183 spiked:15/15c | ||
| Disaster. A few more such races and I could leave orienteering. I boomed to first - very simple, very basic. Then I went OK to 2nd, boomed hard to 3rd. Semiopen areas of Soriska planina kill me. I have no feeling for orienteering there (or my compass is completely wrong on that ground). I was quite unsure of myself then, I needed lots of time with the map - no running. Everything seemed wrong. I made a bit of mistake (went too far) to 8th, then did good job on the long leg - into the completely messy part of the map. In the difficult area I could not follow the map. Not even if I just stood there and looked around. It just wasn't right. However - I preserved the direction and I did practically no mistakes. Running great to 12th and then to last controls and finish.
Made 23' of mistakes alltogether. The leader had a time of 35 minutes (I would have 46 without mistakes, this way I had 70). Really nice. ;) | ||
| Hiking warm up/down 25:00 [2] | |
| Warm up before the race. 1.3 km and 250m ... Uphill ... Then a bit of streching. There was no place to warm up running in the start area. | ||
Tuesday Jul 11 | ||
| Note | |
| rhr:56 slept:8.0 (rest day) | ||
Monday Jul 10 | ||
| Running warm up/down 10:00 [3] 1 km (10:00 / km) | |
| Warm up before long-short competition in Croatia Open. | ||
| Orienteering race 57:00 [4] **** 4.56 km (12:30 / km) +180m 10:26 / km | |
| ahr:163 max:183 spiked:13/13c | ||
| I have mixed feelings about todays race. I went around to KT1, taking a safe track then havin gproblems with locating the right path (15"), to the second it was allright I just couldn't make the climb very fast. First mistake to 3rd (30"), from following the compass I got too low. Bad rutechoice ot 4th (2'), big mistake to 5th (6') - again - I didn't make the climb son enough, which I should. I was trying to locate the saddle from below the slope and I couldn't find it, so I followed the slope for quite a long time and lost touch with the map. Another mistake to 6th (45"). I wasn't following my original plan and got distracted in a parallel mistake with "Catching Features". Bad route choice to 7th (45'), I made quite some extra climb. Fast to 8th, problems with reading map (15"), I ran great to 10th and 11th (running the azimuth, following the map great!), the rest of the course was easy.
Alltogether: 10'15" of mistakes. With that I could reach 10' per km. | ||
| Cycling warm up/down 30:00 [3] 10.5 km (2:51 / km) +10m 2:51 / km | |
| Cycling to Tina and back. There - quite hard - pushed intervals with up to 155 bpm. Back easy. | ||
| Running 46:25 [3] 8.5 km (5:28 / km) +70m 5:15 / km | |
| ahr:143 max:159 shoes: New Balance 765 | ||
| Easy jogging with Tina. Partly pretty hard. Finishing in a decent tempo - quite below 5:00 per km. In the beginning pretty tired from a long day, at the end I could easily run harder. | ||
Sunday Jul 9 | ||
| Running 10:00 [3] 1.5 km (6:40 / km) | |
| Warm up before middle in Croatia Open. | ||
| Orienteering race 34:28 [4] **** 3.6 km (9:34 / km) +80m 8:37 / km | |
| ahr:174 max:191 spiked:14/14c | ||
| One of the shortest non-sprint races I had this year. It was a bit funny to run in such a short distance. I have been quite fast, though - I had quite some problems with the map. I can see, my technique can not follow my body, which is positive, though - makes me quite prone for mistakes.
After 3rd control I got better with map reading, though I still did a few mistakes, which have been corrected before they could become a disaster. It was nice control feeling I have never had before. I stopped I thought clearly, I found mysel, I corrected the mistakes. I am very pleased with the race, however - winner ran 23 minutes. And I had for around 3' of mistakes. I felt tired before the race but in the woods I did OK. By the way - terrain was quite technical (but fast and controls have been set very nice - visible from distance) and I like my per km time. I could make it by almost 1 minute better if I didn't make any mistakes. P.S.: I seemed to loved the "though" word ... I am tired. ;) | ||
| Orienteering race 20:27 [5] *** 2.68 km (7:38 / km) +80m 6:38 / km | |
| ahr:181 max:193 spiked:20/20c (injured) shoes: New Balance 765 | ||
| Running sprint in Crikvenica in Croatia Open. I felt tired before the race, however - I managed mistakeless race, reading map ahead - one control, nothing more. Once I got distracted - lost 10 seconds in confusion, then got a grip and ran till the end.
I was bad in the up hill, otherwise I am satisfied with the race. Beat Lino Legac by 3 seconds. ;) He must've made lots of mistakes. I have sprained my ankle to the first - in front of a church. And my knees hurt in the car on the way back. :( Nothing too serious though. One more notice - my maximum heart rate seems to be dropping. In a sprint I should be able to exceed 200, but for a while now I had my HR steady below 195. Looks like traings pay off. | ||
| Running warm up/down 7:00 [3] 1 km (7:00 / km) | |
| shoes: New Balance 765 | ||
| Warm up before sprint race. Have been a bit late and only managed to do a little bit of training. I felt really tired. | ||
| Note | |
| I did a bit of leg analysis for the middle event race. If I would eliminate all the mistake, this was clearly 8min/km race, which is quite something for me. Most of the legs I ran allright have been below that limit - from 7-8min/km. | ||
Saturday Jul 8 | ||
| Event: Croatia Open | ||
| Cycling 35:00 [2] 13 km (2:42 / km) +20m 2:40 / km | |
| I remeasuered my "standard" laps today. The short one is 5.8km long and the long one is 7.0km. So - I misjudged the distance by 200 and 500m. My km times are acctually between 3% and 7% different than calculated here. ;) Slower. Damn.
The measurement was done with bicycle ... A bit more accurate then non-balanced footpad. | ||
Wednesday Jul 5 | ||
| Running (fartlek) 1:00:00 [4] 11.6 km (5:10 / km) +20m 5:08 / km | |
| ahr:160 max:190 shoes: New Balance 765 | ||
| Now ... There is something with the moon. I have seen it early in the evening but again ... Running in the night ... No moon! Now - what are the odds?!?! I am doomed ... Not only about the moon, I guess ... Well ... This is another issue for another forum ...
About the training ... I did an hour of fartlek tonight. Partly very fast, a few sprints, a bit of walking, some slow running some fast running. Very diverse. It felt hard and I feel a bit tired. I guess I need some company with the running. My Polar is not reading my pulse good. I guess I have to change the battery, but I am not sure that is all. :( And another observation - my knees seem fine, which is really good news. I hope it is not only a one day thing. | ||
Tuesday Jul 4 | ||
| Note | |
| rhr:56 slept:8.0 | ||
Monday Jul 3 | ||
| Running long 1:24:31 [4] 17.4 km (4:51 / km) +20m 4:50 / km | |
| ahr:169 max:194 shoes: New Balance 765 | ||
| I didn't manage to do two trainings during the EYOC. Problems with SportIdent have been too big, so I always worked late till 1:30am ... Then woke up at 6:00am, etc.
Anyway - I compensated today a bit. Made three basic laps. I felt quite good. I ran fast the first lap (26:30), then a bit sower the second (30:30) and again fast in the last (around 27:30). I was a bit worn out in last 2 kilometers, but ... Still, I am quite satisfied. Anyway - the speed bothers me a bit ... I can not run really fast. I can run around 4:20 per kilometer, but faster in a longer distance still seems impossible to me. I wonder, how can I improve in one month ... | ||