Sunday Jul 6 |
 | 100% trails and roads 48:00  10.4 km (4:37 / km) +305m 4:02 / km | |
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| Run from home. |
| Aquajog 50:00 [1] | |
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| Evening ajog. It felt purifying.
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| Strength workout, body we 5:00 [1] | |
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Saturday Jul 5 |
| 100% trails and roads 10:00 [1]2 km (5:00 / km) | |
| shoes: Mizuno Wave Aero 6 |
| Morning jog... getting some of my rust out of my limbs. |
| Strength workout, body we 5:00 [1] | |
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| Short version.
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| 100% trails and roads 25:00  3.3 km (7:35 / km) | |
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| Warm up and cool down for the race. |
| Orienteering 1:04:00  12.9 km (4:58 / km) +350m 4:22 / km | |
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| Central Moravian Champs. Weird race... I tried hard to be well prepared, but somewhat it didn't turn out well. My heart rate was in the basement, my head wasn't functioning and on top of that the map was bad. |
Friday Jul 4 |
| 100% trails and roads 20:00 [1]2.5 km (8:00 / km) +120m 6:27 / km | |
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| Warm up for the middle distance training. |
| Orienteering 29:00 [3]4 km (7:15 / km) +140m 6:10 / km | |
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| Ran the 2nd middle distance selection race of the Czech team in Zdrarsky potok. My hip was sore and I wasn't able to focuse... too bad. But I don't feel like the pain is a very bad sign. It is just sore from yesterdays tough training. |
| 100% trails and roads 39:00  9.2 km (4:14 / km) +30m 4:10 / km | |
| shoes: Mizuno Wave Aero 6 |
| Running on roads feels much better for the hip. Nice run on big roads... actually quite enjoyable to switch off the brain every now and than. |
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| C • off isn't a problem for me 1 |
| Strength workout, body we 20:00 [1] | |
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| The usual core strength stuff. |
Thursday Jul 3 |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| shoes: Mizuno Wave Aero 6 |
| Early morning footing as a warm up for the strength training. |
| Strength workout, body we 22:00 [1] | |
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| Core strength in the rising sun... waking up early paid off. |
| 100% trails and roads 50:00  8.5 km (5:53 / km) +100m 5:33 / km | |
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| Warm up for the long distance like training... and some intervals as a cool down.
As I didn't feel like I could give everything physically in the O training (I don't feel secure enough in the terrain with my hip) I decided to do an interval serie of 4x3min on a trail slightly uphill after the orienteering part... this way I can count this training as being tough :-). |
| Orienteering 48:00  8.3 km (5:47 / km) +350m 4:47 / km | |
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| We ran the first part of the selection race of the Finns and Czech full speed. With my splits I lost 2 minutes on Mats Haldin on the first 45minutes... so that is not so bad... but he had to run another 1hour after I quite. I lost already more than 2 minutes on the first 10 minutes of the race, than I was able to go a tiny bit faster.
I think the terrain was a really good preparation for the WOC long distance and relay. Map: Proklest |
Wednesday Jul 2 |
| 100% trails and roads 35:00  7.5 km (4:40 / km) +100m 4:22 / km | |
| shoes: Inov-8 Mudclaw 270 III |
| Longish warm up and cool down for the morning O training. My hip hurts quite a bit through the forest, especially when it is steep, but almost not when I run on flat trails. |
| Orienteering 42:00  5 km (8:24 / km) +170m 7:11 / km | |
| shoes: Inov-8 Mudclaw 270 III |
| O training in rusky hrbitov. Pretty woods but quite strong hip pain. |
| 100% trails and roads 25:00  3 km (8:20 / km) +100m 7:09 / km | |
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| Warm up for the middle distance training. |
| Orienteering 43:00  6.5 km (6:37 / km) +230m 5:37 / km | |
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| Middle distance in Jeseniki. We raced as pre runners for the Czech team who where doing there selection race.
I only ran the uphills full speed. It went estonishingly much better than in the morning with my hip. |
Tuesday Jul 1 |
| 100% trails and roads 12:00 [1]1 km (12:00 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| Warm up for the training. Also some running school. |
| Orienteering 1:00:00  8 km (7:30 / km) +200m 6:40 / km | |
| shoes: Inov-8 Mudclaw 270 III |
| First O training in our WOC training camp. The goal of the training was to understand the different vegetation types... the course was also set in accordance... lots of thorns. Unfortunately the map was not so good, so it was partly also some treasure hunt.
Map: Divoky potok |
| Orienteering 1:04:00  9.5 km (6:44 / km) +400m 5:34 / km | |
| shoes: Inov-8 Mudclaw 270 III |
| Partner O training with Dani in Boskovice... we had to run every second leg by heart. It went pretty well... but had to wait a few times on Dani ;-)... |
Monday Jun 30 |
| Bike or Hometrainer 10:00 [1] | |
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| Warm up for the running. |
| 100% trails and roads 25:00 [1]4 km (6:15 / km) +120m 5:26 / km | |
| (rest day) |
| Morning footing... hip is hurting. |