Training Archive: bubiIn the 31 days ending 2007-01-31:
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| 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 | T | W | ||||||||||||||||||||||||||||||||||||||||||||||
Monday Jan 29 | ||
| Note | |
| (rest day) | ||
| Rest day ... Looks like this will be my recovery week. I am leaving for France tomorrow and there will be just the work and no time for play. Not even for a few occasional runs ... Well, we will see. :) | ||
Sunday Jan 28 | ||
| Running ABC's/Stretching warm up/down 10:00 [3] | |
| shoes: VJ Lops | ||
| Warm up before the race. | ||
| Orienteering race 49:42 [4] 4.6 km (10:48 / km) +95m 9:48 / km | |
| ahr:162 max:198 shoes: VJ Lops | ||
| Nice o-race of Trieste winter league. Ran decently fast, but I had three booms and some luck at one CP. Alarmly - after 70% of the course I have been beaten by our senior Roman by 3 minutes (he started behind). I got them in by the end of the course, but ... This really was not good.
I must've made for approx. 10 or more minutes of mistakes. I need to do some thorough analysis. I ended 5 minutes behind Jure and 11 minutes behind the winner. --- I made most of my mistakes up to CP6. From there on I have beaten the winner of the course for a minute or something. I boomed CP2 (major - 7 minutes), I made bad route choice to CP3 - 1 minute or maybe less, I made bad route choice in the beginning of the leg to CP5 (30 secs), I boomed to CP6 - 3 minutes. This makes 11:30 of mistakes + around 45 seconds when I boomed (the winner too) to CP11. | ||
| Orienteering 22:47 [2] 2 km (11:24 / km) +45m 10:14 / km | |
| shoes: VJ Lops | ||
| Another training on the Duino map ... The course was set for the junior team; the training itself was nothing more but some easy recreation. No gain from it.
Very nice gesture by the FISO FVG to invite and provide maps for us and our juniors. | ||
Saturday Jan 27 | ||
| Orienteering (course setting) 45:00 [1] 2.5 km (18:00 / km) +25m 17:09 / km | |
| Setting 9 controls for evening sprint in my home town - Cerkno on a renewed map (my work :)). Have seen plenty of map glitches, but they were not noticed by runners (well, only by the slower ones). | ||
| Orienteering (control picking) 30:00 [3] 3 km (10:00 / km) +85m 8:46 / km | |
| Picking up controls from the sprint in the middle of the night. I have been decently fast and it felt ok. | ||
Thursday Jan 25 | ||
| Note | |
| rhr:63 | ||
| Used Polar today to check how tired I am ... Resting HR is +15, but my wristunit says (after the test) that I am in a normal shape. | ||
| Cycling warm up/down (indoor) 10:00 [4] 6 km (1:40 / km) | |
| Cycling warm up ... Up to 270W. | ||
| Rowing (indoor) 8:00 [4] | |
| Hard ... At 400W, up to 600W in the end. | ||
| Strength/Body workout 45:00 [3] | |
| Whole set of exercises in the gym ... Was able to work with heavier weights, since I did not make aerobic training in the beginning. | ||
Wednesday Jan 24 | ||
| Cycling (indoor) 50:00 [4] 29.5 km (1:42 / km) | |
| ahr:145 max:170 | ||
| Cycling indoor, had some sort of cycling fartlek, making 4 or 5 minutes acceleration intervals from 100W - 230W. In the end last 10 minutes on approx 120-150W.
Didn't run today because of my hip injury. | ||
| Rowing (indoor) 5:00 [3] | |
| Strength/Body workout 30:00 [3] | |
| Making the whole set of exercises. Felt some dehidration in the end. | ||
Tuesday Jan 23 | ||
| Running (treadmill) 30:00 [3] 5.6 km (5:21 / km) +40m 5:10 / km | |
| shoes: New Balance 1023 | ||
| Running on the treadmill ... Boring ... I also had problems with my hip after 30 minutes!!! Damn those injuries! | ||
| Cycling (indoor) 20:00 [3] 11 km (1:49 / km) | |
| ahr:150 | ||
| Cycling quite hard ... 70-100rpm with 100-170W. | ||
| Rowing 5:00 [3] | |
| Strength/Body workout 30:00 [3] | |
| Almost complete set of workouts ... I feel quite tired, whole session in the gym ... And general feeling these days is like that ... | ||
Monday Jan 22 | ||
| Cycling warm up/down 15:00 [2] | |
| Warm up/down before/after running. | ||
| Running (treadmill) 1:00:00 [3] 11.2 km (5:21 / km) | |
| shoes: New Balance 1023 | ||
| Running on a treadmill ... Plain long run with a pause at 30 minutes to take a pee. :) Lost also 2 litres of sweat in the gym today. :) | ||
| Strength/Body workout 15:00 [3] | |
| Some basic exercises for running. | ||
Sunday Jan 21 | ||
| Note | |
| (rest day) | ||
| Wanted to join Samo on Raaica for training but forgot that I already settled for free tickets to visit Pokljuka biathlon World Cup.
Had a brief discussion with Timing Ljubljana about renting and programming result screens for orienteering needs. Otherwise, it was nice to see WC event in biathlon and compare it with my experience in orienteering ... | ||
Saturday Jan 20 | ||
| Running 46:30 [3] 8.2 km (5:40 / km) +100m 5:21 / km | |
| shoes: New Balance 1023 | ||
| Running with Tina around Ro~nik. Made a few uphill sprints. I still feel tired. I can also feel my hip, my back and my knees. No excessive pain, but ... I guess I need to be careful for a while.
My Polar is loosing power. I need to change both batteries! No heart rate is measured anymore. | ||
| Swimming 55:00 [2] 0.75 km (1:13:20 / km) | |
| Easy swimming in the pool. Made a few 50m sprints that Simon suggested me. | ||
Friday Jan 19 | ||
| Note | |
| Had to work today ... No training. Rest day is not that bad. :) | ||
Thursday Jan 18 | ||
| Running (treadmill) 20:00 [3] 4.1 km (4:53 / km) +40m 4:39 / km | |
| ahr:161 max:187 shoes: New Balance 1023 | ||
| Running only for 20 minutes today ... I can feel that I am tired, but in the gym ... I can't help myself. :) Anyway - ran slowly, though in the middle of the exercise I gradually accelerated to 3:30 per minute. I ran that pace for 2 minutes. | ||
| Cycling (indoor) 10:00 [3] 5 km (2:00 / km) | |
| Cycling quite hard in the gym. Have been sweating like a pig. :) | ||
| Strength/Body workout 45:00 [3] | |
| Made some more strength training today ... All possible exercies, a bit more for my arms. | ||
| Running warm up/down 12:20 [2] 2 km (6:10 / km) | |
| weight:85kg | ||
| Legs felt heavy after all the training ... So I really ran slow ... | ||
Wednesday Jan 17 | ||
| Orienteering 1:16:45 [4] *** 6.53 km (11:45 / km) +205m 10:10 / km | |
| ahr:165 max:185 spiked:14/15c shoes: New Balance 765 | ||
| O-training in Udin Borat with Andra~ & Jaka. Daniel was also there but ran another course. Controls have been marked on the terrain.
I am quite tired from all the training. I need some easier days, some rest. Though I will go to the gym for the next three days ... Need to adjust. I ran with my normal running shoes, because my VJ Lops are already torn. I have them for 4 months and it's no season! I guess one could make great o-bussiness by making GOOD o-shoes. Training was interesting. I made a few mistakes. I ran 4 controls with Andraz; he was demonstrating me his o-technique ... Some notes should follow: 1. I have practically no o-technique ... I just run, I look at the map and that's it. 2. Standard recipe for Andraz is that he uses compass/distance and some big objects to locate; then he finds out his attack point and slows down near the control. Therefore he is much much faster in the most of the leg and also has a plan when attacking the CP. I take too much time following all the details on the map. They don't really matter. You need to maintain your course and stick to general features. | ||
Tuesday Jan 16 | ||
| Running (treadmill) 50:00 [3] 9.3 km (5:23 / km) +30m 5:17 / km | |
| ahr:158 max:185 shoes: New Balance 1023 | ||
| Running in the gym. I feel a bit tired from Sunday. I also felt my calves when going to the gym. This didn't happen to me in a while! Anyway - I did some easy running, accelerating slowly from 6:00 per km to 5 per km, in the middle I did an interval at 4:00 per km and then slowly back. | ||
| Cycling (indoor) 10:00 [3] 4.3 km (2:20 / km) | |
| Did some harder cycling after running ... Only 10 minutes. | ||
| Strength/Body workout 25:00 [3] | |
| Some basic exercises. | ||
Sunday Jan 14 | ||
| Running 5:00 [1] | |
| shoes: VJ Lops | ||
| Warm up before race. | ||
| Orienteering race 1:11:38 [4] *** 5.6 km (12:48 / km) +340m 9:49 / km | |
| ahr:167 max:204 spiked:11/11c shoes: VJ Lops | ||
| 2nd race of Trieste winter league. This time it was longer and with quite a lot of uphill. Also quite technical with some longer legs.
I lost around 8 min on mistakes and a few other not so good route choices (where the terrain was slow; or where I made some additional uphill). However - terrain was slow and also my motivation was not the best. | ||
| Running 48:00 [2] 8.2 km (5:51 / km) +85m 5:34 / km | |
| ahr:152 max:175 shoes: New Balance 1023 | ||
| I went with Tina to the gym. It was a lovely day, so we made a trick, changed in the gym and made a loop around Ro~nik in the afternoon warm winter sun. We were slow, but it was a good one ofter orienteering in the morning. | ||
| Cycling warm up/down (indoor) 12:00 [2] | |
| Cycling in the gym for warm down ... | ||
| Rowing (indoor) 6:00 [4] | |
| Another alternative for aerobic machine in the gym. | ||
| Strength/Body workout 40:00 [4] | |
| Finished the day with strength training in the gym. Made exercies that are relevant for running and some additional exercises for my arms ... | ||
| Note | |
| Looks like I won the race today ... No good competition though, except Iztok. Looks like first races of the year suit me good. ;) Last year started in the same manner. | ||
| C • Preveč treniraa, dej pria... 6 | ||
Saturday Jan 13 | ||
| Running 13:34 [4] 2.01 km (6:45 / km) +160m 4:50 / km | |
| ahr:169 max:187 shoes: New Balance 1022 | ||
| Woke up in the morning and said that I would wait so the fog would go away and then go running ... Well, fog didn't go away till 2pm, so at 12 I decided to go out anyway. It was a nice day, great training session and it felt really good.
I made the first uphill from home to the running track ... Yes - I live "down under" many hills. :) It was acctually nice. Fog was still pretty thick 160m higher ... | ||
| Running 33:10 [4] 7 km (4:44 / km) +60m 4:33 / km | |
| ahr:170 max:186 shoes: New Balance 1022 | ||
| Ran 10 distances - there and back in Lamek. Lap times:
0:03:44 0:03:25 0:03:23 0:03:18 0:03:16 0:03:14 0:02:49 0:03:22 0:03:18 0:03:20 One lap is 700 meters. Fastest lap was made at 4:00/km. I ran (except for the first lap) below 5:00/km. It was pretty easy. This is part of the forrest for our new map - I hope, we will make one at 1:10000 and organise next year SOL here. We need to put something back into our home town, which gives us most of the finance. | ||
| Running 21:05 [2] 4 km (5:16 / km) | |
| ahr:155 max:177 shoes: New Balance 1022 | ||
| Ran from Lamek to Trebenče (village nearby) and then back to Cerkno ... Easy. I felt my knees on the downhill part. I guess I need to make more exercises for my knees and not run too long runs for a while (70 min should be max).
Overall - great session today! | ||
Friday Jan 12 | ||
| Strength/Body workout 22:00 [3] | |
| Basic body wokout + 2 series of:
- 20x weights (L&R) - 10x weights side (L&R) - 30x stepping to toes - 20x push ups - 50x squats - 30x sit ups | ||
Thursday Jan 11 | ||
| Running (treadmill) 20:00 [2] 3.6 km (5:33 / km) +36m 5:17 / km | |
| ahr:161 max:174 shoes: New Balance 1023 | ||
| Felt pretty hard in the beginning then went on ok ... | ||
| Running intervals (treadmill) 9:00 [4] 2.25 km (4:00 / km) | |
| ahr:175 max:194 shoes: New Balance 1023 | ||
| Ran 3x4minutes at 4:00 and very slow for 2 minutes between intervals. | ||
| Cycling (indoor) 20:00 [2] | |
| shoes: New Balance 1023 | ||
| Cycling ... Easy at first then harder in the last 10 minutes. | ||
| Rowing 6:00 [4] | |
| Slowly but at max. intensity ... | ||
| Strength/Body workout 35:00 [3] | |
| Exercises - mostly for legs. | ||
| Note | |
| Felt fresh, comming out of the fitness; I also felt like a fool not running outside in this lovely warm evening. | ||
| Running (treadmill) 6:00 [1] 0.75 km (8:00 / km) | |
| shoes: New Balance 1023 | ||
| Slow between intervals. | ||
Tuesday Jan 9 | ||
| Cycling warm up/down (indoor) 20:00 [1] | |
| shoes: New Balance 1023 | ||
| Warm up/down before and after running in fitness. | ||
| Running (treadmill) 21:00 [3] 4 km (5:15 / km) +70m 4:50 / km | |
| shoes: New Balance 1023 | ||
| Running on the treadmill. First time this season. Felt pretty hard in the beginning. I ran 2.5% uphill and then 1% in the second half. Started with 6:30 per km, then accelerated to 5:00 and in the end ran a few intervals in 4:00 and even faster. 3:30. At 4:00 I might be able to run smoothly even longer intervals. I felt OK.
I ran with my new shoes ... They were OK, though I got a mild blister on the right foot. I also have a problem with a thumb nail (hm :)) on the left foot. I hope it will be ok. | ||
| Strength/Body workout 40:00 [3] | |
| shoes: New Balance 1023 | ||
| Made a few exercises:
- 3x10 back sit ups (hm?) - some arm exercises - 2x10 back pull downs - 3x15 heavy squats and plenty of exercises for my knees | ||
Sunday Jan 7 | ||
| Orienteering 45:23 [3] *** 4.3 km (10:33 / km) +120m 9:16 / km | |
| ahr:164 max:182 spiked:15/15c shoes: VJ Lops | ||
| Training in Krajna vas with Italian National Team / Italian National Junior team. From Slovenian tem there have been Jure, Andraz, Jaka, Dani & Samo and me.
I ran with Samo - orienteered together - one leg each. Did too much booms, Samo went better. Speed was OK. Jaka & Andra~ made the loop in 27:30. Jure was as fast as we were. | ||
| Orienteering 48:30 [3] 3.7 km (13:06 / km) +155m 10:50 / km | |
| ahr:161 max:179 spiked:11/11c shoes: VJ Lops | ||
| Again with Samo ... Started with my own route choice, but we ended up together ... Controls have been already taken from the terrain, so we took a bit more time in the beginning, we also boomed one control (I did, again); I was not very focused by the end of the run.
We ran without flags in the field ... It was a bit more difficult therefore. | ||
| Orienteering 44:08 [3] *** 4.2 km (10:30 / km) +75m 9:39 / km | |
| ahr:159 max:183 spiked:14/19c shoes: VJ Lops | ||
| Chenged the map to Dutovlje. It was training, Daniel has set for Austrian National Team training. Scale of the map was 1:15k - map partially not very good. Also Krajna vas seemed questionable to me.
Anyway - 1:15k did not bother me, but clumsy use of details was crucial. After 6 controls (have been together with Jure) my pace was 8 min/km, which is quite decent. After that I made a major boom - due to lousy map, I think. From there on, I was slow. I droped out last loop and one loop in the middle. | ||
Saturday Jan 6 | ||
| Orienteering race (scout) 2:00:00 [3] ** 8.88 km (13:31 / km) +420m 10:56 / km | |
| ahr:150 max:184 spiked:11/11c shoes: New Balance 765 | ||
| Scout orienteering "Glas svobodne Jelovice" in `kofja Loka. Have been in team with Tina, Teja, Rok & Andra~. We - of course - have won the race (have been defending last year's title). Had practically mistakeless orienteering (maybe 3 minutes on route choice and 5 minutes on making sure - the control was correct after organisers mistake).
Orienteering itself was simple ... Tempo quite slow. I enjoyed it anyway. We made a few mistakes in the theoretical tests, but won anyway - due to +40 points on 2 girls on our team. :) I almost broke my leg ... Running over the bridge, not seeing the hole in it ... It ended up with only a bruise ... Oh yes ... It was a lovely day - not typical for early January at all ... No snow, quite warm, sunny. Really great day for orienteering. | ||
Friday Jan 5 | ||
| Running warm up/down 5:39 [2] 1 km (5:39 / km) +3m 5:34 / km | |
| ahr:136 max:161 shoes: New Balance 765 | ||
| Warm up - running ... | ||
| Running ABC's/Stretching 4:55 [4] 0.4 km (12:17 / km) | |
| ahr:171 max:210 shoes: New Balance 765 | ||
| Did some basic running ABCs (I forgot about all the exercises, need to review them with Simon or Samo). Then some stretching ... It felt really good running after those exercises. | ||
| Running 33:04 [2] 6 km (5:31 / km) +5m 5:29 / km | |
| ahr:162 max:171 shoes: New Balance 765 | ||
| My biorythm is completely f* up. For the last few days I am getting up at 4am, 5am or ... today ... 2am. Well, I acctually like this rythm. Well - not getting up at 2am today - that was odd, but I like being up early, getting ready for the day. The bad thing about this is that I am completely tired at 2pm, so I usually go to sleep a few hours then and I have nothing from the afternoon. Anyway - It's 6am today and I did a decent amount of studying so far and one pretty nice training.
My knees and my hip seems to be quite sore. Looks like it was too much for me, running on the 31st of December. I should take more care about those things, not let myself go ... I have problems descending and even when I run a bit harder I feel my left knee. I decided to do two things. 1. Buy another pair of running shooes. My favorites - New Balance 1023NB 2E are already on their way. I will use them for running on hard surface. 2. To make a very slow training today. And I did. Running slow was nice. I enjoyed - it was also pretty good thing to make those ABC's before. I made a few faster intervals (but I always felt my knee!). Anyway - running so early in the morning, with a full moon and very few people ... It's nice. This could be a good daily routine. | ||
| C • A si copate kupu na superge.si... 2 | ||
| Strength/Body workout 11:00 [1] | |
| Standard body workout. I have been interrupted by mailman, bringing me my new running shoes. :) Nice. Well - they seem to be somehow different than the previous model, but ... They shall do, I hope. | ||
| Strength/Body workout 20:00 [3] | |
| shoes: New Balance 1023 | ||
| Did 2 series of:
20x weights (L&R arm) 10x weights (L&R arm - side) 20x stepping to toes 20x push ups 50x squats 25x sit ups 20x weights (for knees) | ||
Thursday Jan 4 | ||
| Strength/Body workout 28:00 [3] | |
| Standard body workout ... I added some additional exercises for my legs. Then I did 2 series of expanded circular programme:
20x weights (L & R) 10x weights (open arm, L & R) 20x stepping to toes 20x push ups 50x squats 20x sit ups 20x weights on feet (for knees) | ||
Wednesday Jan 3 | ||
| Note | |
| On Saturday there will be Scout orienteering - long, about 3 hours at least and on Sunday we are going to Trieste to join Italian National Junior Team at training. We will make one additional training in the afternoon. Both times on the map. | ||
| Strength/Body workout 2:00 [5] | |
| Tried how many push ups I can do ... I have been doing them 60, followed by 40 in the high school. I came only up to 40 today ... ;) But I think I am getting better. ;) | ||
Monday Jan 1 | ||
| Note | |
| I checked the tophographic map of where we've been running yesterday. On the terrain I was navigating by my memory. I saw my mistake. First was that I misjudged, where the main road was going - it was going towards the city and not following the hill. Second was that I thought that the trail, going around the hill would in the end join with the small road, going on the other side of the hill. Instead it finished on the other road.
How familiar is that - when we, usually during orienteering, bend the facts to our perception ... | ||