Training Archive: bubiIn the 7 days ending 2007-01-14:
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| M | T | W | H | F | S | S | ||||||||||||||
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 | ||