Training Archive: bubiIn the 31 days ending 2006-12-31:
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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 | S | |||||||||||||||||||
Sunday Dec 31 | ||
| Running long 1:29:12 [4] 16 km (5:34 / km) +400m 4:57 / km | |
| ahr:175 max:198 shoes: New Balance 765 | ||
| New Year's eve ... Running with Samo on Golovec. We got lost for a while and therefore did a long run instead of some easy running. We tried to extend our running "circle" for a kilometer and something, but as we took a "wrong" path I lost my orientation a bit. When comming almost to the southern part of Ljubljana I thought we've completely lost it ... However, we didn't. We were on the right road, but I misjudged our direction for 180 degrees ... So we made a couple of extra kilometers. No problem.
Running was nice anyway - we were quite fast ... At least my HR says that. I felt my knees in the end. I am always afraid of pains in my left hip ... But it seems to be waking up! :( | ||
| Running warm up/down 5:00 [1] | |
| shoes: New Balance 765 | ||
Friday Dec 29 | ||
| Strength/Body workout 25:00 [3] | |
| Basic body workout + 3 series of:
20x stepping to toes 20x push ups 50x squats 20x sit ups | ||
| Basketball 45:00 [3] | |
| shoes: New Balance 1022 | ||
| I had no idea what to do tonight. I wanted to go running, but ... Running in my home town at night seems like ... well, impossible.
So, I went to play basketball ... Did some easy basketball, then a hard game 3 on 3 and then 5 on 5 on 2 baskets. We ended the game before halftime as one of the guys had a knee injury (this is exactly why I don't particulary like crosstraining!!!). | ||
| Note | |
| Got 2 new club members at basketball recreation today ... One guy (M18) who is interested into foot-o and one MTB guy, who is an old friend of mine, who is very keen in trying MTB-O. We have discussed this a while ago and it seems this might be a good start (second one) of MTB-O in our club! Nice! | ||
Thursday Dec 28 | ||
| Note | |
| (rest day) | ||
| Another rest day to get over my cold ... | ||
Wednesday Dec 27 | ||
| Note | |
| (sick) | ||
| Felt my throat yesterday, feel quite sick today ... | ||
Tuesday Dec 26 | ||
| Hiking 50:00 [1] | |
| To `marna gora with Katarina & Keti. | ||
Monday Dec 25 | ||
| Running long 28:30 [3] 5.7 km (5:00 / km) +10m 4:57 / km | |
| ahr:159 max:178 shoes: New Balance 765 | ||
| First lap of the long run - on the PST. Had to get back home to ... use the toilet. ;) | ||
| Running long 28:12 [3] 5.7 km (4:57 / km) +10m 4:54 / km | |
| ahr:166 max:184 shoes: New Balance 765 | ||
| Second lap on the PST. Started to feel my left hip, so I ended the session by the end of the lap. I also feel my left knee. :( | ||
Sunday Dec 24 | ||
| Strength/Body workout 23:00 [3] | |
| Whole body workout followed by 3 series of:
2x 20 weights (left & right arm) 50 squats 15 push ups 20 sit ups | ||
Friday Dec 22 | ||
| Cycling 20:00 [2] 10 km (2:00 / km) | |
| Cycling to customs and back to get Trimtex samples for our club suits. ;) This counts as traning. ;) | ||
Thursday Dec 21 | ||
| Running 26:46 [4] 5.7 km (4:42 / km) +10m 4:39 / km | |
| ahr:159 max:202 shoes: New Balance 765 | ||
| Running my standard lap on the PST. Planned to make a long run with 3 laps (approx. 17km), but ended up with one only. I finished hard at the end. | ||
Wednesday Dec 20 | ||
| Strength/Body workout 20:00 [4] | |
| General body workout, followed by:
4x 50 of squats 3x 20 of sit ups 3x 15 of push ups | ||
Tuesday Dec 19 | ||
| Running 53:00 [4] 8.5 km (6:14 / km) +290m 5:20 / km | |
| ahr:163 max:201 shoes: New Balance 765 | ||
| I enjoyed today's night session. Ran with Samo on Golovec. We took many side paths and a bit more of the uphill then usual. I felt good also in the uphills, never got tired so much like the last time, though I have felt my legs heavy from the strength training the previous week. | ||
| Running warm up/down 3:00 [2] 0.5 km (6:00 / km) +5m 5:43 / km | |
| shoes: New Balance 765 | ||
| Easy warm down after training. | ||
Monday Dec 18 | ||
| Note | |
| (rest day) | ||
| Resting today, but I feel strong and great, although yesterday was quite a hard day ... | ||
Sunday Dec 17 | ||
| Orienteering race 32:30 [4] *** 3.7 km (8:47 / km) +90m 7:50 / km | |
| ahr:173 max:192 spiked:11/11c shoes: VJ Lops | ||
| I ran the first round of Trieste winter orienteering league. Went to the race with our "Portugal" team - Jure, Andraz, Jaka and Daniel.
Raca was simple, held on the Santa Croce map. I enjoyed the course, ran smoothly, I only made a few mistakes in the beginning and then ran a bit slowly trough the village, where it was difficult to read the map in 1:10 000. Anyway - I lost 2 minutes to the winner (Zmrzlikar) until the CP3 and then 2 more untill the end. So, I could say I made 1.5 minutes of mistakes (due to bad route choices, no other mistakes). I nailed all the CP's in the forrest without any trouble! Lovely! :) Oh, yes, and I didn't finish as the last of the 5. :) Jure ran around 28:30, Dani 34:50. | ||
| Orienteering 41:14 [4] *** 4.8 km (8:35 / km) +195m 7:08 / km | |
| ahr:168 max:186 spiked:8/8c shoes: VJ Lops | ||
| After the race on Santa Croce (Kri~) we went to another nice map of Sgonico (Zgonik) and made a simple training there. Technically I ran good, very aware of where I was running. I have too much trouble in the uphill. Really too much. Second part of the course (2km's) I followed the trail to the car. This is why the km time is so good ...
Weather was ... gloomy. Cloudy, heavy, some mists have been rising from the wet grounds ... And we have been listening to the story of big dogs, being bred in this part of the forrest, which once already "attacked" Ivan, when he was training there ... Anyway - finishing the training I felt great. Some say that there is nothing better to do with your pants on then orienteering, I'd say yesterday that there's nothing better to do, no matter about the pants. :) GREAT! | ||
Saturday Dec 16 | ||
| Cycling 40:00 [3] 12.5 km (3:12 / km) +15m 3:11 / km | |
| Cycling to Tina and back. | ||
| Running 31:52 [2] 5.5 km (5:48 / km) +5m 5:46 / km | |
| ahr:146 max:160 shoes: New Balance 765 | ||
| Running with Tina on the road ... Slow. | ||
Friday Dec 15 | ||
| Strength/Body workout (home) 20:00 [3] | |
| I did a few minutes of basic exercises and then 2 series of strength exercises. Basic ones that can be done at home.
I was quite surprised, how weak I was. Hmmm ... | ||
| Note | |
| rhr:46 slept:5.0 | ||
| I did a few measurements this morning.
1. I measured my Polar Ownindex. It was 51, in June 2006 it was 50. Sounds good. 2. I measured my resting HR and was AMAZED!!! Firstly, when I layed down, I measured 53, then 50 and in the end average 48 with minimum at 46. What?! I remember having my HR just below 60 half a year ago. | ||
Tuesday Dec 12 | ||
| Orienteering (night) 50:00 [3] 8.3 km (6:01 / km) +50m 5:51 / km | |
| ahr:159 max:197 shoes: New Balance 765 | ||
| Easy running with night-o on the map of Koseski borst with Samo ... Time passes by faster when you are on the map and running off road.
We made one loop on the smaller forest near the highway and then passed to the central part. Ran over the top of the hill, then on the running track and then again offroad. Felt quite fresh after the training ... Need to train harder? :) | ||
Sunday Dec 10 | ||
| Running warm up/down 12:14 [3] 2.3 km (5:19 / km) +15m 5:09 / km | |
| ahr:153 max:193 shoes: New Balance 765 | ||
| Running from home to Tivoli. | ||
| Running 54:00 [4] 9.5 km (5:41 / km) +210m 5:07 / km | |
| ahr:170 max:202 shoes: New Balance 765 | ||
| Night run with Samo on Ro~nik again ... Weather has been cold and ground has been a bit wet from the rain ...
We started slow - talking a lot ... Running mostly wider nic paths ... Did a bit different circle than last times ... I had quite some trouble in the uphill. In the end we finished fast on the flat ... I was running up to my speed limit. Anyway - my computer is dead at home, so I was not able to analyze the track and draw it into OCAD. :( | ||
Thursday Dec 7 | ||
| Running 50:00 [3] 8.5 km (5:53 / km) +200m 5:16 / km | |
| ahr:166 max:191 shoes: VJ Lops | ||
| Running on Golovec with Samo. Starting very easy ... Talking a lot ... Over the map and then on the PST to Bizoviski hrib and back. Partly steep. We finished in a very fast tempo. Then I did a small lap to relax. | ||
Tuesday Dec 5 | ||
| Running warm up/down 12:08 [2] 2.3 km (5:17 / km) +15m 5:07 / km | |
| shoes: New Balance 765 | ||
| Running from home to Tivoli to meet Samo. | ||
| Running 53:30 [4] 9.28 km (5:46 / km) +250m 5:05 / km | |
| ahr:180 max:193 shoes: New Balance 765 | ||
| It was a tough run for me ... I am not sure why ... It was hard to beat the uphill behind Samo. In the last session we have been quite equal, today I was running above my normal basic trainig level.
Anyway - I liked the track ... It's fun to get to know all the paths in the park ... Well - this is some o-geek fun, isn't it? ;) | ||
Saturday Dec 2 | ||
| Orienteering race (scout) 4:35:00 [4] ** 10 km (27:30 / km) +500m 22:00 / km | |
| ahr:150 max:201 spiked:10/10c shoes: VJ Lops | ||
| We have been running scout orienteering competition on topographic map 1:25k. Nice race, nice terrain, nice orienteering. We made ... Somehow ... 80 minutes of mistakes, and we have to substract 20 minutes for simple mapping task and around 30 minutes for other tasks and about 5 minutes of "dead" time from that. Which gives alltogether ... 2:20 for 10 kilometers with 500 of ascent, which is decent for DTK. It gives us 11 minutes something of adopted time per kilometer.
Nice nice night O race. I tested my Silva headlamp 478 today ... Disaster. :( My batteries are somehow broken, my adapter is not working ... And lamp itself is not very cosy for wearing. I have to take it back and swap for 480 model. | ||