Training Archive: bubiIn the 7 days ending 2007-01-07:
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| M | T | W | H | F | S | S | |||||||
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 ... | ||