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.
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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 | |
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| 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 | |
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| 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) | |
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| Cycling warm up ... Up to 270W. |
| Rowing (indoor) 8:00 [4] | |
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| Hard ... At 400W, up to 600W in the end. |
| Strength/Body workout 45:00 [3] | |
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| 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] | |
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| Strength/Body workout 30:00 [3] | |
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| 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] | |
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| Strength/Body workout 30:00 [3] | |
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| 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] | |
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| 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] | |
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| Some basic exercises for running. |